the indy

Events 4 & 5 presented by Lindenwoods Chiropractic 

21-15-9 reps for time of: 

Thrusters (95/65)

Chest to bar pull ups  

5-minute time cap. 

2-minute transition to establish a one rep max clean & jerk in 6-minutes. 

Rx & Rx Masters - as written. 

Intermediate - 75/55 barbell, chin over bar pull ups. 

Novice & Novice Masters - 45/35 barbell, ring rows.

Workout Flow

Athletes will start on their starting mats and at the call of "go" move to their barbell to perform 21 thrusters, then onto their pull up bar to complete 21 chest to bar pull ups. Upon returning to their barbell for the round of 15 thrusters, they will advance their barbell. This pattern will continue for all three rounds, ending with the round of 9 thrusters and 9 chest to bar pull ups. Athletes must face the crowd for the thrusters and the pull ups. 

Time stops when the athlete completes their final chest to bar pull up. At the 7-minute mark, giving athletes a minimum 2-minute rest, event 5 will start. Event 5 is a 6-minute window to establish a one rep max clean & jerk. 

Event five details:

- Athletes may preload their barbell and take warm up attempts only between the 5:00-7:00 mark, their designated rest period. Athletes may not touch their barbell once done event 4 until the 5-minute time cap is reached. 

- Athletes may take as many attempts as they like during the 6-minute working window, going up and down in weight as desired. 

- Clips must be on the bar, all weights that are not in use are at the back of the lane, and the weight must be declared to the judge for the attempt to count. 

- If the athlete steps out of their designated lifting zone, a no-rep will be issued. 

- Tiebreak is your time from event four. 

- See below for movement standards. 

Movement Standards

Thruster:
- The athlete will have the barbell in the front rack position and move from the bottom of a squat to full lockout overhead. The barbell starts on the ground. The hip crease must clearly pass below the top of the knees into the bottom position. A full squat clean into a thruster is allowed when the barbell is taken from the floor.
- The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended for the rep to count.

- All divisions must lower their barbells to the floor. Dropping the barbell will result is a no-rep and an additional thruster must be performed.

Chest to bar pull-ups:
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when some portion of the athletes body makes contact with the bar below collarbone. 

Pull-ups:
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when the chin breaks the horizontal plane of the bar.

Ring rows:
- Athletes will face into the rig.
- Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 
- Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.
- A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 
- The rings will be set to a standard height.

Clean & jerk:
- The barbell will start on the floor, and a rep will consist of an athlete taking the bar from the floor to the front rack position and the locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.

- Any style of clean is permitted (except from the hang position): power clean, squat clean, or split clean.
- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

- The judge will give a down signal to signify a good lift. 

- If the shoulder to overhead portion is failed, the athlete may not rerack the bar to attempt it again. The whole lift is a no-rep and the bar must be returned to the floor. 

Event One presented by CWENCH 

3 rounds for time of:

20 deadlifts (225/155) 

40/30 cal echo bike 

80 double unders 

15-min time cap. 

Rx & Rx Masters - as written. 

Intermediate - 185/125 barbell. 

Novice & Novice Masters - 135/85 barbell, 80 single skips.

Workout Flow

Athletes will start on their starting mats, at the call of "go" they will move to their barbell to complete 20 deadlifts. After completing the deadlifts they will move to their echo bike to complete 40/30 calories. Once the monitor displays the designated amount of calories, they will move to their skipping rope to complete 80 double unders. When the athlete returns to their barbell to start round two, they will advance their barbell to the next section. This pattern will continue for three total rounds. 

Time stops when the athlete completes their final double under rep. If the athlete is still working at the 15-minute time cap, their score will be the total number of reps they have completed. 

Movement Standards

Deadlift:
- The barbell starts on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.
- The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
- Athletes may not wear gymnastics grips.

- Athletes may not excessively bounce the barbell off of the floor, nor can they drop the barbell and catch it off of the bounce. If the barbell is dropped, it must settle on the floor before being picked back up for the next rep. 

Echo bike:
- Athletes may their bike prior to the start of the event.
- The athlete must remain seated on the bike until the monitor displays the prescribed calories. Volunteers will reset your monitor. 
- In the event of a malfunction please raise your hand to get your judges and the head judges’ attention. You will be ushered to a back-up bike.

Double unders:
- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
 
Single unders:
- This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Event 6 presented by Proper DesignWorks

2 rounds for time of:

30/24 cal row

20 bar facing burpees 

10 shoulder to overhead (155/105) 

10-minute time cap.

Rx & Rx Masters - as written. 

Intermediate - 115/85 barbell. 

Novice & Novice Masters - 95/65 barbell.

Workout Flow

Athletes will start on their rower and at the call of "go" begin rowing. Once 30/24 calories have been completed, athletes will move to their barbell to work through 20 bar facing burpees followed by 10 shoulder to overhead. Two rounds of this work will be completed with time stopping once the final shoulder to overhead rep is completed. 

Movement Standards

Row:

- Athletes may adjust their rower prior to the start of the event. 
- The athlete must remain seated on the rower until the monitor displays the prescribed calories.
- In the event of a malfunction please raise your hand to get your judges and the head judges’ attention. You will be ushered to a back-up rower.

Bar facing burpees
- Athletes will reach the floor perpendicular to the barbell with their chest and thighs touching. Stepping down and up is permitted.
- Athletes may travel over the barbell in any way they like. The rep is credited when the athlete has reached the far side of the barbell.

Shoulder to overhead
- The barbell will start on the floor and be brought to the athlete’s shoulders with any style of clean. A rep will consist of an athlete taking the bar from the front rack position and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.
- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

Event 3 presented by KMR Delivery Solutions 

Three 2-minute intervals of: 

15/12 cal bike erg 

12 toes to bar 

max rep DB snatches in remaining time (70/50) 

Rest 1-minute between sets. 

8-minutes total. 

Rx & Rx Masters - as written. 

Intermediate - 6 toes to bar, 50/35 DB.  

Novice & Novice Masters - 12 toes to hip height, 35/25 DB

Workout Flow

Athletes will start on their bikes and at the call of "go" begin working to complete 15/12 calories. Once the designated amount of calories are completed, they will advance to their pull up bar and complete 12 toes to bar facing the crowd. After the toes to bar, they will move to their DB and complete as many alternating DB snatches as possible in the remainder of the 2-minute window. Athletes will rest 1-minute between intervals and complete this for three total rounds.

Your score will be the total number of DB snatches completed across the 3 rounds. In the event of a tie, the amount of DB snatches completed in round one will be the tiebreaker. 

Movement Standards

C2 bike:
- Athletes may adjust their bike prior to the start of the event.
- The athlete must remain on the bike until the monitor displays the prescribed calories.
- In the event of a malfunction please raise your hand to get your judges and the head judges’ attention. You will be ushered to a back-up bike.

Toes to bar:
- The athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.

Toes to hip height:

- The same standards apply as the toes to bar, but at the top of the rep the athlete need only to raise their toes to be at or above the height of their hips. 

Alternating DB snatches:
- The DB begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping the DB. If dropped, the athlete will receive a 3 rep penalty. 
- The DB must come to full lockout overhead with the hips, knees and arms fully extended. This is not a ground-to-overhead any way. A clean and jerk, where the DB is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

- The athlete must alternate which hand they are snatching with every rep. In the event of a no rep, the athlete may continue and does not have to repeat the rep on the same arm. 

Event two a,b,c presented by Hercs Winnipeg

a. Max reps of sandbag squats on shoulder in 2-minutes

1-minute transition

b. Max reps of strict handstand push ups in 2-minutes 

1-minute transition

c. Max reps of bar muscle ups in 2-minutes 

50 points per event. 

Rx & Rx Masters - 150/100 lbs sandbag. 

Intermediate - 125/70 lbs sandbag, wall walks, no part c. 

Novice & Novice Masters - 100/50 lbs sandbag, scaled wall walks, no part c.

*Note: the schedule for this event in competition corner is not accurate. A accurate schedule will be emailed out ahead of time and posted onsite. 

Workout Flow

Athletes will start standing tall with their back to the sandbag and at the call of "go" turn around and pick up their sandbag to the shoulder. They will have a 2-minute window to complete as many squats as possible. Once 2-minutes is complete they will have a 1-minute transition before starting event 2b. 

Atheletes will start event 2b standing tall with their backs to the wall and at the call of "go" turn around and perfom as many strict handstand push ups as possible in 2-minutes. Once 2-minutes is complete they will have a 1-minute transition before starting event 2c.

Athletes will start standing underneath their pull up bar facing the wall, at the call of "go" they will turn around to face the crowd and complete as many bar muscle ups as possible in 2-minutes. Only Rx divisions will have a part c. 

Each portion of this event is worth 50 points. 

Movement Standards

Sandbag squats on the shoulder:
- The sandbag will be taken from ground and cleaned to the athlete’s shoulder. Athletes may hold the bag with one or both arms. 
- The athlete must pass through a full squat with hips below the knees. The reps is credited when the athlete’s hips and knees are fully extended and the sandbag is on the athlete’s shoulder.

- The sandbag may be shifted to rest on the back behind the head. 

Strict handstand push up:
- The athlete must kick up and face away from the wall. Some portion of both the athletes’ hands must be touching the tape line before the rep may begin. The tape line is 10” from the wall and 30” wide.
- The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with only their heels touching the wall, arms, shoulder, hips, and knees fully extended.
- At the bottom, the athletes head must contact the ground. Kipping or any hip hinge is not permitted. Only the athletes feet may make contact with the wall. 
- The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body. The feet may be no wider than the width of the hands at lockout.

Wall walks:
- Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.
- The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.
- There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.
 
Scaled wall walks:
- All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

Bar muscle ups:
- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

Event 2 a,b,c presented by Hercs Winnipeg

a. Max reps of sandbag squats on shoulder in 2-minutes

1-minute transition

b. Max reps of strict handstand push ups in 2-minutes 

1-minute transition

c. Max reps of bar muscle ups in 2-minutes 

50 points per event. 

Rx & Rx Masters - 150/100 lbs sandbag. 

Intermediate - 125/70 lbs sandbag, wall walks, no part c. 

Novice & Novice Masters - 100/50 lbs sandbag, scaled wall walks, no part c.

Event 2 a,b,c presented by Hercs Winnipeg

a. Max reps of sandbag squats on shoulder in 2-minutes

1-minute transition

b. Max reps of strict handstand push ups in 2-minutes 

1-minute transition

c. Max reps of bar muscle ups in 2-minutes 

50 points per event. 

Rx & Rx Masters - 150/100 lbs sandbag. 

Intermediate - 125/70 lbs sandbag, wall walks, no part c. 

Novice & Novice Masters - 100/50 lbs sandbag, scaled wall walks, no part c.