Workout 1A (0:00–9:00)

Build to a Max Complex:

2 Hang Cleans

1 Touch-and-Go Clean (from the floor)

1 Shoulder-to-Overhead

Score
Score = Sum of heaviest lift completed by each athlete.

Format

9-minute running clock.
Athletes may attempt as many sets as desired.
Any style clean and any style Shoulder-to-Overhead permitted.
The complex must be completed unbroken and in order.
Teammates may help each other with loading/unloading.
Bar must be clipped for each attempt.
Teams will have the following plates:
4x45lb, 2x25, 4x10s, 2x5s, 2x2.5s
Men will have a single 45lb bar.
Women will have a single 35lb bar.

Movement Standards

Hang Cleans (2 reps):
Bar will be deadlifted up to the hang position.
Clean must start at or above the knee.
Full extension of hips and knees required at the finish position, with feet in line(?)
Any clean style permitted (muscle, power, squat, or split).

Touch-and-Go Clean (1 rep):
Bar must be lowered to the floor before the clean is attempted.
No deliberate pause on the floor.
Any clean style permitted.

Shoulder-to-Overhead (1 rep):
Bar starts on the shoulders
Any style permitted (strict press, push press, push jerk, squat jerk, split jerk)
Full lockout required with feet in line, knees, hips, shoulders, elbows locked out,  and control at the top

Workout 1B (9:00–15:00)

Max Reps – Curtis P Complex

1 Power Clean

1 Front Rack Lunge (Left)

1 Front Rack Lunge (Right)

1 Shoulder-to-Overhead
*Must be done unbroken as a complex before switching. 

Rx: 135/95
Scaled: 95/65

Score
Total completed Curtis Ps
Any unfinished complex reps at the buzzer will count toward your score:
Example: 30 times total through the complex with a power clean and 1 front rack lunge = 30+2

Format

6-minute window (9:00–15:00).
Score = Total completed Curtis P reps.
Each full complex equals 1 rep.
Athletes are responsible for loading the prescribed weight on the bar once 1A is complete, either 

Movement Standards

Power Clean:
Bar must start from the floor.
Must be received with hips remaining clearly above parallel.
Bar must reach front rack with control.

Front Rack Lunges:
Forward or reverse lunges are allowed.
Knee must touch the ground.
Athlete must stand to full extension between reps with feet in line and knees and hips locked out.
Bar must remain in front rack.

Shoulder-to-Overhead:
Any style permitted (strict press, push press, push jerk, squat jerk, split jerk)
Full lockout required with feet in line, knees, hips, shoulders, elbows locked out,  and control at the top.

Workout 2

Workout 2 (20:00–35:00)
Rx Division

Buy-In: 120/90 Cal Echo Bike

In Remaining Time,

AMRAP
80 Double Unders
20 Toes-To-Bar                

Scaled Division

Buy-In: 100/70 Cal Echo Bike

In Remaining Time,

AMRAP
120 Single Unders
30 Hanging Knee Tucks        

Score
Score = Total Cal + Reps

Format

Immediately following Workout 1A&B there will be a 5 minute transition before Workout 2 starts at the 20:00 mark.
Athletes may split the calories on a single Echo Bike however they see fit.  
Upon completing the designated calories partners will split the remaining reps of the AMRAP however they see fit as long as they are done in the designated order.
Teams will have one 4’x6’ mat for the jump rope reps to be done on.
Grips are permitted.
Chalk will be provided.
Athletes may not tape the pull-up bar.

Movement Standards

Echo Bike
The bike must start at 0 calories. The athletes may not move on to the AMRAP until the designated calories are achieved and the judge has recorded them as such.

Toes-To-Bar/Hanging Knee Raises
Just like the CrossFit Open standard, athletes must achieve a full hanging position with the feet clearly behind the vertical plane.
For toes-to-bar, both feet must hit the bar simultaneously between the hands for the rep to count.  For hanging knee raises, both knees must clearly pass above the hip crease.

Double Unders/Single Unders
The rope must pass twice under the feet completely for the double under rep to count, and once under the feet completely for the single under rep to count. .
Pro-Tip: Do not move to the toes-to-bar until your judge has confirmed that the designated reps are achieved.

Workout 3

Workout 3 (40:00–55:00)

For Time

Buy-In: 600ft Plate Pinch Relay (24x25ft, 6 round trips each, alternating)

20 Box Jump Overs (24/20)

40 Handstand Push-Ups

20 Box Jump Overs

30 Handstand Push-Ups

20 Box Jump Overs

20 Handstand Push-Ups

20 Box Jump Overs

10 Handstand Push-Ups

20 Box Jump Overs

Cash-Out: 600ft Shuttle Run (24x25ft, switch however you’d like)

Rx division: Plates= 35s/25s

Scaled: Plates = 25s/15s, Partial Wall Walks

Score
Score = Time to complete all work, including the Buy-in and Cash-out

Format

Immediately following Workout 2 there will be a 5-minute transition period, with Workout 3 beginning at the 40:00 mark.

Athletes will begin with the 600ft Plate Pinch Relay. Each athlete will carry the plates for one round trip (2 x 25 ft) before switching with their partner. Partners will continue alternating in this fashion until 12 total round trips (600 ft) have been completed. The plate switch must occur behind the start line.

Once the plate pinch relay is finished, teams will move to the first work station and complete:

• 20 Box Jump Overs
• 40 Handstand Push-Ups
  

Partners may divide the repetitions however they choose.

After completing the first set of Box Jump Overs and Handstand Push-Ups, the team will move their box forward to the next marked position on the floor before beginning the work at the next station.

At each new position, teams will complete:

• 20 Box Jump Overs, followed by
• A descending set of Handstand Push-Ups (40 → 30 → 20 → 10)

Teams will continue this pattern—complete the work, then advance their box to the next position—until they reach the final station.

After completing the final set of 20 Box Jump Overs at the final station, teams will move immediately to the 600ft Shuttle Run Cash-Out. Partners may divide the shuttle run however they would like until the full distance is completed.

Movement Standards

Plate Pinch Carry
Plates must be held by the fingers in the 12 o’clock position on the plates. Plates may be set down after each 25ft length. If the plates are set down or dropped prior to reaching the end, they must resume from the closest cone that they successfully carried the plates across. Partners may hand-off the plates to one another however they’d like, but must do so behind the end line.

Box Jump Overs
Each rep starts with both feet on the ground on one side of the box. A two foot takeoff is required for the Rx division. For the scaled division, step-ups are permitted. Both feet must make contact with the top of the box. All athletes must step-down on the opposite side of the box.

Handstand Pushups
Begin the handstand push-up with the arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be in contact with the wall at the start and finish of each rep. At the bottom, the athlete’s head must make contact with the ground. Heels may leave the wall during the rep, but must regain contact with the wall at the finish position for the rep to count. Kipping is allowed. Throughout the rep, including the start and finish position, hands must be in contact with the 30” long tape line. The tape line will be positioned 10” away from the wall.

Partial Wall Walks

We will be using the CrossFit Open standards for partial wall walks. With a tape line 55” from the wall, an athlete’s rep begins laying down, with chest, feet, and thighs touching the floor, and hands in front of the tape line.  At the start and finish of each rep, the hands must be in front of the tape line. No part of the hand may be touching the tape. To begin the rep, both hands must remain on the floor in front of the tape line until both feet are on the wall and off the floor. The athlete will walk up the wall until both hands are entirely behind the tape line. The fingers may not be touching the tape. On the descent, the feet must remain on the wall and off the floor until both hands are back in front of the tape line. The rep is credited when the athlete returns to the start position.

Shuttle Run

One athlete at a time will perform shuttle runs in 25ft increments. At the completion of each 25ft increment, the athlete must touch the ground behind the line with two feet and one hand before beginning the next increment. This requirement does not apply to the final increment of that athlete’s turn. Athletes may switch with their partner at any time. To switch, the working partner must tag their partner before the incoming partner may begin their run. While waiting to be tagged in, the non-working partner must maintain one hand in contact with their team’s box. The tag must occur while the incoming partner is touching the box. Partners may divide the shuttle run however they choose until the required distance has been completed (12 round trips in total, 1 round trip = 2x25ft).