TASTE THE FEELING. Cap Time Open Team 18 Master Team 12

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1 Cap Time Open Team 18 Master Team 12

OPEN TEAM M1 + M2 and M3 + M4 alternating, choose a weight between: If 90kg 12 Syncro Squat Snatch If 80kg 16 Syncro Squat Snatch If 70kg 20 Syncro Squat Snatch If 60kg 24 Syncro Squat Snatch Every 4

2 OPEN TEAM M1 + M2 and M3 + M4 alternating, choose a weight between: If 90kg 12 Syncro Squat Snatch If 80kg 16 Syncro Squat Snatch If 70kg 20 Syncro Squat Snatch If 60kg 24 Syncro Squat Snatch Every 4 Squat Snatch F1 + F2 must perform 2 Syncro Rope Climb. F1 + F2 choose a weight between: If 50kg 6 Syncro Squat Snatch If 45kg 8 Syncro Squat Snatch If 40kg 10 Syncro Squat Snatch If 35kg 12 Syncro Squat Snatch Every 2 Squat Snatch M1 + M2 must perform 5 Unbroken Syncro Ring Muscle Up. Couples must alternate Every 5 Ring Muscle Up. 1

3 MASTER TEAM M1 + M2 choose a weight between: If 80kg 6 Syncro Squat Snatch If 70kg 8 Syncro Squat Snatch If 60kg 10 Syncro Squat Snatch If 50kg 12 Syncro Squat Snatch Every 2 Squat Snatch F1 + F2 must perform 1 Syncro Rope Climb. F1+F2 choose a weight between: If 45kg - 6 Syncro Squat Snatch If 40kg 8 Syncro Squat Snatch If 35kg - 10 Syncro Squat Snatch If 30kg - 12 Syncro Squat Snatch Every 2 Squat Snatch M1+M2 must perform 2 Unbroken Syncro Ring Muscle Up. 2

4 FLOW Before the go, the team s captain will communicate to the judge: 1) The couples of athletes for the wod (for the open team: M1 + M2 // F1 + F2 // M3 + M4). These couples, once communicated, cannot be changed during the wod; 2) The weight for the workout (ex. 80 kg). The team can use only the set of weights that are indicated in the wod, without any possibility of change. Before the go, the logistic squad prepares the men s barbells on the platform with the declared weight. Only the men s barbells can be set up. The women s barbells must be left unloaded outside the platform. Once 4 squat snatches are done, women must perform 2 synchro rope climbs. The couples of men rotate at every accomplished rep of a synchro squat snatch. Every time a couple replaces another in all the exercises of the wod, they must high-five each other. EXAMPLE: the team chooses 70kg for the men s weight (with this weight they must do 20 squat snatches). This is the flow: M1 + M2 = 1 SQUAT SNATCH SYNCHRO (high five) M3 + M4 = 1 SQUAT SNATCH SYNCHRO (high five) M1 + M2 = 1 SQUAT SNATCH SYNCHRO (high five) M3 + M4 = 1 SQUAT SNATCH SYNCHRO (high five) F1 + F2 = 2 ROPES CLIMB SYNCHRO (high five) Once the men s couples finish the last 2 squat snatches designated for the weight that they chose (example: if my team is open and we choose 80kg for the barbell, if in the Open Category, we must perform 16 squat snatches), women will do the last 2 rope climbs in synchro During the 2 rope climbs, men can put the women's barbells on the platform, loaded with the weight that was chosen. 3

5 Once the women have finished the rope climb synchro, they will go to the platform and will perform squat snatches (example: if they chose 45kg the number of squat snatches will be 8) Every 2 squat snatches, women will high-five the first men s couple that will perform 5 unbroken ring muscle up synchro. Every 5 ring muscle up unbroken the men's couple must rotate. Example: (open team with women that chose 45 kg for the squat snatches) F1 + F2 = 2 SQUAT SNATCHES F1 + F2 = 2 SQUAT SNATCHES F1 + F2 = 2 SQUAT SNATCHES F1 + F2 = 2 SQUAT SNATCHES M1 + M2 5 SYNCHRO RING M.U. (hight five) M3 + M4 5 SYNCHRO RING M.U. (hight five) M1 + M2 5 SYNCHRO RING M.U. (hight five) M3 + M4 5 SYNCHRO RING M.U. The wod finishes when the last couple of men gets off the rings after the last r ing muscle up synchro and arrive on the platform. 4

6 STANDARD SQUAT SNATCH For the squat snatch, the barbell begins on the ground and must be lifted overhead in one single motion. Touch and go is permitted. No bouncing or dropping or catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat, with hips below the knees. A power snatch followed by an overhead squat will not be allowed. Once the movement is started, pause or stand before the squat are not allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. The synchro movement will be judged when the 2 athletes are in the top position. This means that the couple of athletes must be in the top position at the same time in a certain moment. If one athlete is starting to move the barbell down before the couple performs the synchro movement, the rep will not be counted. ROPE CLIMB It s an any-style Rope Climb. The athlete ascends the rope to touch the crossbeam at the top. Jumping up to begin each ascent is permitted. The athletes can descend the rope as they will. The synchro position will be considered valid when both the athletes have their hand at the same time on the crossbeam in a particular moment. If an athlete takes her hand off the crossbeam before the other one touches it, the rep doesn t count. RING MUSCLE UP In the muscle-up, the athlete must begins with, or pass through, a hang below the rings with arms fully extended (with or without a false grip ) and the feet off the ground. The elbows must be fully locked out while supporting the athlete above the rings, showing a portion of dip. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. These are 5 unbroken ring muscle ups. If one or both the athletes climb down from the rings before the last rep they must repeat the sequence of 5. The athletes can do the 5 reps consecutively or not but they can t climb down from the rings. The synchro position will be considered when both the athletes are, at the same time, in a certain moment, at the top position after the lockout of the elbows. If one of the couple is with the elbows in lockout after the portion of dip and the other not yet the rep doesn t count since all the 2 athletes are in top position with elbows in lockout. 5

7 PENALTY Synchro position: it is a moment during the execution of the exercise when the athletes are in the top position at the same time. If one of the athletes loses the position before the synchro movement is achieved, it is counted as a no rep. The couples must high-five each other at every change of movement or the rep is not counted. If an athlete climbs down the rings before the set of 5 unbroken reps, the couple must repeat all the 5 reps. 6

8 FAQ 1. Can I wait for my teammate in top position while he is still performing the movement? Yes, the synchro position is counted when all the 2 athletes are in the same position at the same time. 2. In the rope climb, can I wait for my teammate with my hand on the crossbeam while she is still climbing? Yes. 3. Must the ring muscle ups be done consecutively or can the athletes wait in the hang position? Athletes can wait in hang position, but if one or both of them climb down from the rings before the 5 reps they must repeat the unbroken sequence. 4. For the squat snatches: can I do a ground to overhead and then an overhead squat? No, it s a standard squat snatch, the athletes must perform a unique fluid movement from a full squat position to an overhead position. 5. If one couple miss his squat snatch, can change with the other couple? No, every couple must perform their squat snatch. 6. Can I drop the barbell? Yes, but just on the platform. 7

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Regulars. 22 min Running Clock

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Regulars. 22 min Running Clock 22 min Running Clock For time (Wod 3) + for calories (Wod 4): 4 Rounds for time (buy in - only one athlete per full round): 25 Double Unders 20 alternating Dumbbell Snatch 15/10kg 20 Burpee box jump 20