Clearwater Beach Brawl

Complex:

1 Clean
3 Hang Cleans
2 Shoulder to Overhead
Time Caps:

Teams: 6 minutes
Individuals: 4 minutes

General Standards (apply to both Team & Individual divisions)
One person lifts at a time. No assistance may be given on the bar once a lift has started.

Barbell must start from the ground.
Clean: The bar must be lifted from the floor to the shoulders in one continuous motion. Power, squat, or split cleans are all allowed.

Hang Cleans:  Hang Clean- The bar may not pass below the knee at any point during the lift.  Hang power cleans and hang squat cleans are permitted. If a knee touches the floor during an attempt, the rep will not count (hang squat cleans DO NOT count towards the athletes front squat reps). The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.  
 .
Shoulder to Overhead: Any variation (strict press, push press, push jerk, split jerk) is allowed. The rep is complete when the athlete stands tall (ankles, knees, hips shoulders inline at full extension) with arms fully locked out overhead, bar over midline of the body, and feet together/under control.
Failed Attempt: If any movement in the complex is missed, the athlete must start the full complex again from the beginning after resetting the barbell.

Team Standards
Time Cap: 6 minutes total.
Lifting Order: Only one partner may attempt a lift at a time. Athletes may switch freely, but bar must be settled before the other athlete starts.
Same-Sex Teams: Must share one barbell.
Coed Teams: May use two barbells, but:

Both bars must be loaded using ONLY the weights provided in their designated lifting area.
The second bar must remain completely off the lifting platform/competition floor and positioned so there is ZERO chance the working athlete could trip or fall onto it. This means the bar is not in front or behind athlete. off to the side is fine as long as the other barbell wont hit it when dropped.
Score: Heaviest successful completed complex from each partner will be added together for the team’s score.

Individual Standards
Time Cap: 4 minutes total.
Score: Heaviest successful completed complex within the time cap.
Execution: Same movement standards as teams. Athletes may attempt as many lifts as they like, but must complete the full complex for the lift to count.

12 Minute AMRAP
8 Toes to Bar
12 Dumbell Snatches
8 Bar Muscle Ups
12 Dumbell Snatches
2 Rope Climbs ( 4 rope pulls scaled)
**Division standards for ALL DIVISIONS are below

Time Cap: 12 minutes
Workout Flow:
At 3-2-1-Go, one athlete begins and does 8 Toes-to-Bar.

After completing 8 Toes-to-Bar, athletes move directly to 12 dumbbell snatches.
Next is 8 bar Muscle-Ups.
After Muscle-Ups, athletes return to 12 dumbbell snatches.
Each round finishes with 2 rope climbs

Movement Standards

Toes-to-Bar
Start: Athlete hangs from the bar with arms fully extended, feet clearly behind the vertical plane of the bar.
Finish: Both feet touch the bar between the hands simultaneously.
Kipping and strict styles are allowed.
No contact = no rep

 
Hanging Knee Raises

Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.   

Dumbbell Snatch
Start: BOTH HEADS of the Dumbbells touch the ground at the start of every rep.  Athletes pick up in one motion to overhead.
Finish: Elbows, hips, and knees locked out with dumbbell overhead.
Does NOT need to be alternating dumbbell snatches.

Bar Muscle-Ups
Start: Arms fully extended at the start of every rep. feet not touching the ground
Finish: Full lockout above the bar with shoulders on top or in front of the bar. Athlete must pass through a dip for the rep to count. Standard CrossFit rules apply. Feet MAY NOT pass above the bar. NO GLIDE KIPS. 

Ring Row

The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted.   

Pull Ups

The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.  

Rope Climb
Standard 15’ rope climb.
Athletes may ascend using any technique.
Finish: Clearly touch the beam/tape at the top with one hand.
Athlete must show control on descent; jumping off early above 10’ will result in a no rep.

Rope Pulls 

Athlete begins lying flat on their back on the floor, head toward the rope, feet extended away. Using the hands and arms, the athlete pulls themselves up the rope to a full standing position.The athlete must control their descent back to the starting position using only the hands and arms. Athletes may bend the knees.
The rep ends once the athlete is again lying flat on their back with hips, shoulders, and heels touching the ground.

Score is total rounds + reps completed within the 12-minute cap.

RX DIVISION
Toes to bar, Bar Muscle ups, rope climbs 70M/50F pound dumbbell

INTERMEDIATE DIVISION
Toes to bar, pull ups, rope climbs and 50M/35F pound dumbbell

MASTERS 35+ DIVISION
Toes to bar, Bar Muscle ups, Rope climbs and 50M/35F pound dumbbell

SCALED DIVISION
Knee raises, ring rows, rope pulls and 35M/20F pound DB

For Time – INDIVIDUAL
12:00 Time Cap
12-15-18-21
Rower Cals
Wall Balls
*10 Sandbag squats at the end of each round
Sandbag will be advanced approximately 10 feet down the field, AWAY from the wall ball/rower area each round. The final 10 sandbag squats are approximately 40 feet away from the start/finish mat.
Division Standards are below workout description at the botton of the page

Workout Flow
At 3, 2, 1… Go, one athlete begins seated on the rower (feet may be strapped in, but hands may not touch the handle until time starts).
Complete the following sequence as fast as possible:

Round 1:
12 Row Calories
12 Wall Balls
10 Sandbag Squats

Round 2:
15 Row Calories
15 Wall Balls
10 Sandbag Squats

Round 3:
18 Row Calories
18 Wall Balls
10 Sandbag Squats

Round 4:
21 Row Calories
21 Wall Balls
10 Sandbag Squats

Finishing Requirement:
After the final set of 10 sandbag squats, the athlete must carry the sandbag back to Square 1, drop the bag there, and then cross the finish line to stop the clock.

Movement Standards

Rower Calories
Monitor must start at zero each round.
Athlete may begin seated, feet strapped in, but cannot touch the handle until time begins.
Calories must clearly display the required number before the athlete exits the rower.

Wall Balls
Wall ball weight/target height for divisons is below
Full squat required: hip crease VERY CLEARLY below the top of the knee. Clearly below parallel.
Ball must make clear contact with the target line/plate above the specified height.
Reps not meeting full squat depth or target contact will be no-repped.
The ball must start from the ground each round.

Sandbag Squats
Start with the sandbag held on the SHOULDER. We realize part of the larger sandbags may go onto your back a little bit, but you can not put the sandbag completely on your back behind your head. Its on the shoulder, NOT a sandbag back rack squat.
Athlete must stand to full extension at the top (hips and knees fully extended, chest upright).
Bottom of squat: hip crease clearly below the top of the knee.
Sandbag must stay in the athlete’s possession during reps. Dropping mid-rep or setting on the ground resets the rep.
20 reps must be completed at the designated “sandbag zone” (10 feet farther downfield each round).

Transitions & Field Layout
After completing the row and wall balls for each round, athlete must advance downfield to the sandbag zone (10 ft farther each round).

After completing the sandbag squats in each round, return downfield to begin the next row/wall ball round.
At the end of Round 4: the athlete must carry the sandbag all the way back to Square 1, drop it inside the square, and then cross the finish line.

Scoring
Score = time to complete the workout.

Division standards
RX
30M/20F Wall Ball (10/9 foot target)
150M/100F Sandbag

INTERMEDIATE  AND MASTERS
20M/14F Wall Ball (10/9 foot target)
100M/75 sandbag

SCALED
14M/10F Wall Ball (10/9 foot target)
75M/50F Sandbag