WODGODZ VIII

See flow published flow sheet

INDIVIDUAL EVENT 2 - BLACK DIAMOND

Total Time: 11 Minutes

Scoring: Total Reps of Single DB Box Step Overs

ELITE MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

14 Calorie Ski Erg

10 Snatches (115)

Max Single DB Box Step Over(70) (24”)

RX MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

12 Calorie Ski Erg

10 Snatches (115)

Max Single DB Box Step Over (50) (24”)

INTERMEDIATE MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

10 Calorie Ski Erg

10 Snatches (95)

Max Single DB Box Step Over (35) (24”)

ELITE FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

12 Calorie Ski Erg

10 Snatches (85)

Max Single DB Box Step Over (50) (20”)

RX FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

10 Calorie Ski Erg

10 Snatches (85)

Max Single DB Box Step Over (35) (20”)

INTERMEDIATE FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

8 Calorie Ski Erg

10 Snatches (65)

Max Single DB Box Step Over (25) (20”)

SCALED MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

8 Calorie Ski Erg

10 Snatches (75)

Max Single DB Box Step Over (35) (24”)

MASTERS 40 - 49 MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

10 Calorie Ski Erg

10 Snatches (95)

Max Single DB Box Step Over (50) (24”)

MASTERS 50+ MALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

10 Calorie Ski Erg

10 Snatches (95)

Max Single DB Box Step Over (35) (24”)

SCALED FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

6 Calorie Ski Erg

10 Snatches (55)

Max Single DB Box Step Over (25) (20”)

MASTERS 40 - 49 FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

8 Calorie Ski Erg

10 Snatches (65)

Max Single DB Box Step Over (35) (20”)

MASTERS 50+ FEMALE

FOR MAX REPS

4 ROUNDS

E3M (2:00 WORK/1:00 REST)

8 Calorie Ski Erg

10 Snatches (65)

Max Single DB Box Step Over (25) (20”)

Flow
Athletes start in front of their ski erg platform. On the call of 3, 2, 1 GO athletes will step onto the ski erg platform and begin skiing their prescribed number of calories. Once the designated number of calories are reached, athletes will advance to their barbell and begin completing 10 Snatches.

At the completion of their last Snatch rep, athletes will advance to their box and complete as many reps as possible of Single Dumbbell Box Step Overs until the 2 minute mark of the round.

At 2 minutes all athletes will stop working and begin a required 1 minute rest period. Athletes will move back to the front of their ski erg platform before the beginning of their next round, and repeat the same flow for round 2.

Athletes will continue in this same flow of 2 minutes of work and a 1 minute rest period for a total of 4 rounds, with athletes starting in front of their ski erg platform every round.

NOTE: Athletes MUST face the finish line when completing their Snatches.

Scoring
This event has one score
The Total Completed Reps of the Single Dumbbell Box Step Overs in all 4 rounds combined
The tiebreak for this event is the Total Completed Reps of the Single Dumbbell Box Step Overs at the end of Round 2
Movement Standards
Ski Erg

The rep begins with:
the athlete on the ski erg and the screen set to zero 
judges will reset the monitors. 
athletes may not touch the monitor
The rep ends and is credited when:
the monitor shows the prescribed calories with the athlete standing on the ski erg platform
During the movement:
the athlete may not touch the monitor - if they do, the screen will be reset to zero by the judge
the athlete must keep both feet on the platform of their ski erg
feet may not make contact with the floor
if feet touch the floor, the athlete must release the handles and reestablish their feet on the platform before resuming
The monitor will count up from 0
The athlete may adjust the damper before or during the workout
Athletes are responsible for controlling the release of the handles to avoid tangling or twisting of the cables
Athletes may not use gymnastics grips or straps during this movement

Snatch

The rep begins with:
the barbell on the ground
The rep ends and is credited when:
the barbell is overhead with feet in line with the body and the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the athlete’s body
During the movement:
the barbell must be lifted overhead in one smooth motion, without pausing at the shoulders
any type of snatch from the ground (power snatch, squat snatch, split snatch) is permitted as long as the finish position is achieved
no part of the body other than the feet may touch the ground
athletes must stay in their lanes, touching the sidelines will result in a no-rep
the athlete may not use gymnastics grips or lifting straps during this movement
athletes MUST perform all reps facing the finish line
athletes must control the bar at all times
both hands must remain in contact with the bar until it is lowered past the athlete’s shoulders
dropping the barbell behind the athlete will result in a no rep
if the barbell leaves the athlete’s lane or impedes another athlete, a major penalty will be assessed to the athlete’s final score by the Director of Competition/Head Judge

Single Dumbbell Box Step Overs

The rep begins with:
the athlete on one side of the box with the dumbbell held off the ground
the dumbbell can be held in any fashion
The rep ends and is credited when:
both feet have touched the ground on the opposite side of the box with the dumbbell held off the ground
During the movement:
both of the athlete's feet must touch the top of the box at the same time
box-facing and lateral step overs are permitted
athletes may not step up or down from the corner of the box
there is no requirement to stand tall while on top of the box.
incidental contact of the hands/arms on the box or body is ok
using the hands/arms advantageously is NOT permitted (i.e. stablizing, pushing off body, etc…)
athletes may not push off their leg using the dumbbell
only the athlete’s feet may touch the box
one hand must remain in contact with the dumbbell at all times during the rep
athletes may switch hands at any time
if a no rep is performed, athletes may just keep going from the side they are on
athletes must stay in their lanes, touching the sidelines will result in a no-rep
the athlete may not use gymnastics grips or lifting straps during this movement
athletes must control the dumbbell at all times
a hand must remain in contact with the dumbbell until it is lowered past the athlete’s knees
dropping the dumbbell behind the athlete will result in a no rep
if the dumbbell leaves the athlete’s lane or impedes another athlete or the judge, a major penalty will be assessed to the athlete’s final score by the Director of Competition/Head Judge

see published flow document

see published flow document

INDIVIDUAL EVENT 4 - ICARUS’ ASCENT

Total Time: 10 Minutes

Scoring: Total Time 

ELITE MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (135)

Ring Muscle Ups

RX MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (135)

Bar Muscle Ups

INTERMEDIATE MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (115)

Chest to Bar Pull-Ups

ELITE FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (95)

Ring Muscle Ups

RX FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (95)

Bar Muscle Ups

INTERMEDIATE FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (85)

Chest to Bar Pull-Ups

SCALED MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (95)

6 - 12 - 18 - 24

Ring Rows

MASTERS 40 - 49 MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (115)

Bar Muscle Ups

MASTERS 50+ MALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (95)

Chest to Bar Pull-Ups

SCALED FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (65)

6 - 12 - 18 - 24

Ring Rows

MASTERS 40 - 49 FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (85)

Bar Muscle Ups

MASTERS 50+ FEMALE

FOR TIME

3 - 6 - 9 - 12

Burpees Over Barrier

Thrusters (65)

Chest to Bar Pull-Ups

Flow
Athletes start on their start/finish mat. On the call of 3, 2, 1 GO, the athlete will proceed to the barrier to perform 3 Burpees over the Barrier. After the completion of their final Burpee over the Barrier, the athlete will proceed to their barbell to perform 3 Thrusters. After the completion of their final Thruster, the athlete will move to the rig to perform 3 reps of the gymnastics movement for their division. (Elite division will perform Ring Muscle Ups. RX and Masters 40-49 division will perform Bar Muscle Ups. Intermediate and Masters 50+ division will perform Chest to Bar Pull-Ups. Scaled division will perform Ring Rows.)

At the completion of their final gymnastics movement, the athlete will advance to round 2 where they will perform 6 repetitions of each movement, then round 3 where they will have 9 repetitions of each movement, and finally round 4 where they will have 12 repetitions of each movement.

At the completion of their final gymnastics movement in round 4, the athlete will run down their lane to the finish mat where time will be called when the athlete’s feet clearly crosses the finish line.

NOTE: Athletes MUST face the finish line when completing their Thrusters and designated gymnastics movement.

Scoring
This event has one score
The Total Time to complete the event
If capped, an athletes score will be CAP + Reps completed
There is no tie break for this event
Movement Standards
Burpee Over Barrier

The rep begins with:
the athlete facing the barrier
The rep ends and is credited when:
both feet have touched the ground on the opposite side of the barrier
During the movement:
The burpee must occur facing the barrier, no lateral burpees
stepping and/or jumping back to reach the bottom of the burpee is permitted
chest (nipple line) and thighs must clearly touch the ground with the head behind the barrier
athletes must remain inside the width of the lane
touching the sidelines will result in a no-rep
stepping and/or jumping up to the starting position is permitted
a two-foot takeoff is not required but a jump over the barrier must occur
both feet must be in the air as the athlete is going over the barrier
a barrier-facing or lateral jump is permitted
touching the barrier or stepping over is not permitted and will result in a no-rep
SCALED DIVISION may step over the barrier
Barrier is 12 inches high
If a no-rep is received for any reason, the entire rep must be repeated
athletes do not need to repeat the burpee on the same side as the no-rep, and can just keep going from the side they’re on

Thruster

The rep begins with:
the barbell in the front rack position
the front rack position is defined as the barbell in contact with the shoulders, with the elbows clearly in front of the barbell
The rep ends and is credited when:
the athlete is standing tall with the hips, knees and elbows fully extended with the barbell overhead and over the middle of the body, or slightly behind, when viewed from the profile
During the movement:
the athlete must pass through a full squat, with the hip crease clearly going below the top of the knee
a full squat clean is permitted, but not required, to start the movement from the floor as long as the required squat depth is achieved
the athlete must move from the bottom of a front squat to full lockout overhead in one fluid movement
a thruster jerk is not allowed
an athlete deliberately re-dipping their knees under the barbell is not permitted 
only the feet may touch the ground; any other contact will result in a no-rep
athletes must stay in their lanes, touching the sidelines will result in a no-rep
the athlete may not use gymnastics grips or straps during this movement.
athletes MUST perform all reps facing the finish line
athletes must control the barbell at all times
both hands must remain in contact with the bar until it is lowered past the athlete’s shoulders
dropping the barbell behind the athlete will result in a no rep
if the barbell leaves the athlete’s lane or impedes another athlete, a major penalty will be assessed to the athlete’s final score by the Director of Competition/Head Judge 

Ring Muscle Up

The rep begins with:
the athlete hanging from the rings with arms fully extended and feet off the ground
The rep ends and is credited when:
the athlete is in the support position above the rings with the elbows clearly locked out and the shoulders over or in front of the hands
 During the movement:
no part of the foot may rise above the bottom of the rings during the kip
the athlete must pass through some portion of a dip before reaching lockout
kipping is allowed, however pullovers, rolls to support, glide kips or other gymnastics movements are not permitted
if consecutive kipping muscle-ups are performed, a change of direction below the rings is required
pushing away from the rings before establishing lock out at the top will result in a no-rep
hands must stay in contact with the rings during completion of the rep
rings will be set at a fixed height of 94 inches from the ground and will not be adjusted
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted
taping the rings is not allowed
Athletes MUST perform all reps facing the finish line
One 6” riser will be available
athletes will have time prior to the workout to adjust/position
athletes can adjust/position riser during the workout but the athlete and riser must remain in their lane

Bar Muscle Up

The rep begins with: 
the athlete hanging from the bar with arms fully extended and feet off the ground
The rep ends and is credited when: 
the athlete is in the support position above the bar with the elbows clearly locked out and the shoulders over, or in front of the bar
During the movement:
no portion of the foot may rise above the height of the bar during the kip
the athlete must pass through some portion of a dip before reaching lockout
kipping is allowed, however pullovers, rolls to support, glide kips or other gymnastics movements are not permitted
only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep
hands must stay in contact with the bar during completion of the rep
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted
taping the bar is not allowed
Athletes MUST perform all reps facing the finish line
One 6” riser will be available
athletes will have time prior to the workout to adjust/position
athletes can adjust/position riser during the workout but the athlete and riser must remain in their lane

Chest To Bar Pull-Ups

The rep begins with:
the athlete hanging from the bar with arms fully extended and feet off the ground
The rep ends and is credited when:
the athlete makes contact with the pull-up bar at or below the collarbone
During the movement:
any style of chest to bar pull-up (strict, kipping or butterfly) is permitted as long as all standards are met
any style of grip (overhand, underhand, or mixed) is permitted
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted
taping the bar is not allowed
Athletes MUST perform all reps facing the finish line
One 6” riser will be available
athletes will have time prior to the workout to adjust/position
athletes can adjust/position riser during the workout but the athlete and riser must remain in their lane

Ring Rows

The rep begins with:
the athlete’s feet on the far side of the designated tape line with a full grip around the rings, with knees and arms fully extended
The rep ends and is credited when:
the athlete’s hands break the top plane of the chest with knees fully extended
During the movement:
the athlete knees must remain fully extended throughout the movement
no part of the feet can touch the designated tape line
only the feet may touch the ground; any other contact will result in a no-rep
rings will be set at a fixed height of 40 inches from the ground and will not be adjusted
wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted
taping the rings is not allowed
Athletes MUST perform all reps facing the finish line
Tape line description:
no wider than 2 inches
30 inches in length
placed directly under center of rings

INDIVIDUAL EVENT 3 - INTERFERENCE

Total Time: 5 Minutes

Scoring: Total Time 

ELITE MALE

FOR TIME

25 Handstand Push Ups

50 Wall Balls (20) (10’)

25 Strict Handstand Push Ups

RX MALE

FOR TIME

20 Handstand Push Ups

40 Wall Balls (20) (10’)

20 Strict Handstand Push Ups

INTERMEDIATE MALE

FOR TIME

15 Handstand Push Ups

30 Wall Balls (20) (10’)

15 Handstand Push Ups

ELITE FEMALE

FOR TIME

25 Handstand Push Ups

50 Wall Balls (14) (10’)

25 Strict Handstand Push Ups

RX FEMALE

FOR TIME

20 Handstand Push Ups

40 Wall Balls (14) (10’)

20 Strict Handstand Push Ups

INTERMEDIATE FEMALE

FOR TIME

15 Handstand Push Ups

30 Wall Balls (14) (10’)

15 Handstand Push Ups

SCALED MALE

FOR TIME

10 Scaled Wall Walks

30 Wall Balls (14) (10’)

10 Scaled Wall Walks

MASTERS 40 - 49 MALE

FOR TIME

'20 Handstand Push Ups

40 Wall Balls (20) (10’)

20 Handstand Push Ups

MASTERS 50+ MALE

FOR TIME

15 Handstand Push Ups

30 Wall Balls (20) (10’)

15 Handstand Push Ups

SCALED FEMALE

FOR TIME

10 Scaled Wall Walks

30 Wall Balls (10) (10’)

10 Scaled Wall Walks

MASTERS 40 - 49 FEMALE

FOR TIME

20 Handstand Push Ups

40 Wall Balls (14) (10’)

20 Handstand Push Ups

MASTERS 50+ FEMALE

FOR TIME

15 Handstand Push Ups

30 Wall Balls (14) (10’)

15 Handstand Push Ups

Flow
Athletes start on their start/finish mat. On the call of 3, 2, 1 GO, the athlete will run down their lane to their handstand push up station and will begin performing the designated number of Handstand Push Ups or Scaled Wall Walks, depending on their division.

After their last Handstand Push Up or Scaled Wall Walk has been completed, the athlete will run down their lane back to the start/finish mat to collect their med ball and then return to the wall to perform the designated number of Wall Balls. 

Upon completion of the final Wall Ball rep, athletes will run down their lane and return their med ball back to the start/finish mat, setting the ball down in the designated area. They will run down their lane to their handstand push up station and will begin performing the designated number of Strict Handstand Push Ups, Handstand Push Ups or Scaled Wall Walks, depending on their division.

After the completion of the final Handstand Push Up or Scaled Wall Walk, the athlete will run down their lane to the start/finish mat where time will be called when the athlete’s feet clearly crosses the finish line.

Scoring
This event has one score
The Total Time to complete the event
If capped, an athletes score will be CAP + Reps completed
The tie break for this event is the time it takes to complete the first set of Handstand Push Ups or Scaled Wall Walks
Movement Standards
Handstand Push Up

The rep begins with: 
the athlete in the lockout position with hands on the tape line, only the heels on the wall, arms, hips, and legs fully extended; feet within the width of the hands, and shoulders in line with the body
The rep ends and is credited when:
the athlete returns to the lockout position with hands on the tape line, only the heels on the wall, arms, hips, and legs fully extended; feet within the width of the hands and shoulders in line with the body
During the movement:
the head must clearly touch the ground at the bottom of each rep.  
both hands must remain in contact with the tape line at all times 
if one or both hands are not touching the tape line at any time, the repetition will not count and the athlete will need to start again from the lockout position
the feet must remain off the floor for the entire movement
the heels do not need to remain in contact with the wall for the duration of the movement, but must return to the wall for the beginning and end of the rep
kipping is allowed as long as the other requirements are met
Tape line description:
no wider than 2 inches
10 inches from the wall to outside edge of tape
30 inches in length

Strict Handstand Push Up

The rep begins with: 
the athlete in the lockout position with hands on the tape line, only the heels on the wall, arms, hips, and legs fully extended; feet within the width of the hands, and shoulders in line with the body
The rep ends and is credited when:
the athlete returns to the lockout position with hands on the tape line, only the heels on the wall, arms, hips, and legs fully extended; feet within the width of the hands and shoulders in line with the body
During the movement:
the head must clearly touch the ground at the bottom of each rep
both hands must remain in contact with the tape line at all times
if one or both hands is not touching the tape line at any time, the repetition will not count and the athlete will need to start again from the lockout position
the heels do not need to remain in contact with the wall for the duration of the movement, but must return to the wall for the beginning and end of the rep
only the heels may touch the wall; any other body part making contact will result in a no-rep
kipping is not allowed, and the legs must remain straight
the feet must remain off the floor for the entire movement
Tape line description:
no wider than 2 inches
10 inches from the wall to outside edge of tape
30 inches in length

Scaled Wall Walk

The rep begins with:
the athlete lying down, with their chest, feet, and thighs touching the ground with their hands beyond the designated line
The rep ends and is credited when:
the athlete lying down, with their chest, feet, and thighs touching the ground with their hands beyond the designated line
During the movement:
the athlete’s hands must remain in the starting position until both feet are on the wall
the athlete walks their hands back until both hands are touching the designated tape line at the same time
the athlete may descend as soon as both hands are touching the designated tape line at the same time
there is no requirement for the descent, but the rep is not counted until the athlete reaches the finish position
Tape line description:
no wider than 2 inches
36 inches from the wall to outside edge of tape
30 inches in length 

Wall Balls

The rep begins with:
the athlete holding the med-ball with both both hands in front of the body and with the hip crease below the top of the knee 
The rep ends and is credited when:
the center of the ball makes contact with the target at or above the specified target height 
During the movement:
when taking the ball from the ground, the athlete may squat clean the first rep
the athlete’s hip crease must clearly pass below the top of the knee in the bottom position
if the ball hits below the target or does not hit the wall, it will result in a no-rep
if the ball drops to the ground, the ball must settle on the ground before initiating the next rep
taking the ball from the rebound/bounce into the next rep will result in a no-rep
all athletes/divisions will throw to a 10 foot target 
When returning the ball to the designated area at the start/finish mat, athletes must set the ball down
throwing/tossing the ball to the designated area will result in a time penalty

INDIVIDUAL EVENT 1 - PICK YOUR POISON

Total Time: 23 Minutes

Scoring: Total Time(s)

ELITE MALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (255)

RX MALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (225)

INTERMEDIATE MALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (165)

ELITE FEMALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (175)

RX FEMALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (155)

INTERMEDIATE FEMALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (115)

SCALED MALE

FOR TIME

1200m Run

1500m Row

10 Clean & Jerks (115)

MASTERS 40 - 49 MALE

FOR TIME

1600m Run

2000m Row

10 Clean & Jerks (185)

MASTERS 50+ MALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (165)

SCALED FEMALE

FOR TIME

1200m Run

1500m Row

10 Clean & Jerks (85)

MASTERS 40 - 49 FEMALE

FOR TIME

1600m Run

2000m Row

10 Clean & Jerks (125)

MASTERS 50+ FEMALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (115)

Flow
Athletes start on their start mat. On the call of 3, 2, 1 GO athletes will begin the first 400m lap of their run and follow the designated course. At the completion of each lap, athletes will tap the flywheel of their rower.

Once the athlete completes their last lap, athletes will advance to their rower and begin rowing to their prescribed distance. Athletes do not need to tap the flywheel at the end of their last lap, and can immediately begin rowing.

Finally, once the athlete completes their row, the athlete will advance to their barbell and begin completing 10 Clean and Jerks. After the final Clean and Jerk, the athlete will run down their lane to the finish mat where time will be called when the athlete’s feet clearly crosses the finish line.

NOTE: Athletes MUST face the finish line when completing their Clean and Jerks.

Scoring
This event has two scores
The first score is the Total Time to complete the Run and Row
If capped, an athletes score will be CAP + Reps completed
The Run will be counted as one rep per a lap
The Row will be counted as one rep per a meter
The second score is the Total Time from the completion of the Run and Row until the completion of the Clean & Jerks
If capped, an athletes score will be CAP + Reps completed
There is no tie break for this event

Movement Standards
Run

The rep begins with:
the athlete on the designated start mat
The rep ends and is credited when:
both feet of the athlete touch the start mart at the end of the last lap
During the movement:
athletes must follow the designated course
the run will be split into 400m laps
Elite/ RX - 5 Laps
Intermediate/ Masters 40-49/ Masters 50+ - 4 Laps
Scaled - 3 Laps
in order to designate that the athlete has completed a lap, the athlete will run into their lane and MUST tap the flywheel of the rower with their hand before running back out of their lane to begin their next lap
athletes do not need to tap the flywheel at the end of their last lap, and can immediately begin rowing
it is the athlete’s responsibility to keep track of their number of laps
if an athlete leaves the designated course, they must return to the point at which they left the course and continue from that point
this includes NOT cutting through lanes or the rig to shorten the course
not completing the course in its entirety will result in a no rep, and work cannot continue until its completed

Row

The rep begins with:
the athlete on the rower and the screen set to zero
judges will reset the monitors. 
athletes may not touch the monitor
The rep ends and is credited when:
the monitor shows the prescribed meters with the athlete seated on the rower
During the movement:
the athlete may not touch the monitor - if they do, the screen will be reset to zero by the judge
the athlete must remain on the rower until the required distance is shown on the monitor
The monitor will count up from 0
The athlete may adjust the foot straps and damper before or during the workout
Athletes may NOT use gymnastics grips or straps during this movement

Clean and Jerk

The rep begins with:
with the barbell on the ground
The rep ends and is credited when:
when arms are locked out overhead with the hips and knees extended and in line with the shoulders and feet, and the barbell is directly over, or slightly behind, the body
athlete must show control in the final position for the rep to count
During the movement:
the athlete will move the bar in one continuous movement from the ground to their shoulders in a front rack position
the front rack position is defined as the barbell in contact with the shoulders with the elbow clearly in front of the barbell
from the shoulders, the athlete will move the bar into an overhead position
full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift, so long as a front rack position is achieved
Any type of clean from the ground (power clean, squat clean, split clean) is permitted
a hang clean will not be permitted
Any style of jerk or shoulder to overhead press is allowed as long as all standards are met
if an athlete does a split jerk, their feet must return under the hips to meet the requirement of hips and knees extended and in line with the shoulders and feet, and the barbell is directly over, or slightly behind, the body
Only the feet may touch the ground; any other contact will result in a no-rep
Athletes may NOT wear gymnastics grips or straps during this movement
Athletes must stay in their lanes, touching the sidelines will result in a no-rep
Athletes MUST perform all reps facing the finish line
All reps must be finished within the designated time frame for the rep to count
If a no rep is given, the athlete must perform the full clean & jerk again
Athletes must control the barbell at all times
both hands must remain in contact with the bar until it is lowered past the athlete’s shoulders
dropping the barbell behind the athlete will result in a no rep
if the barbell leaves the athlete’s lane or impedes another athlete, a major penalty will be assessed to the athlete’s final score by the Director of Competition/Head Judge 

INDIVIDUAL EVENT 1 - PICK YOUR POISON

Total Time: 23 Minutes

Scoring: Total Time(s)

ELITE MALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (255)

RX MALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (225)

INTERMEDIATE MALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (165)

ELITE FEMALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (175)

RX FEMALE

FOR TIME

2000m Run

2000m Row

10 Clean & Jerks (155)

INTERMEDIATE FEMALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (115)

SCALED MALE

FOR TIME

1200m Run

1500m Row

10 Clean & Jerks (115)

MASTERS 40 - 49 MALE

FOR TIME

1600m Run

2000m Row

10 Clean & Jerks (185)

MASTERS 50+ MALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (165)

SCALED FEMALE

FOR TIME

1200m Run

1500m Row

10 Clean & Jerks (85)

MASTERS 40 - 49 FEMALE

FOR TIME

1600m Run

2000m Row

10 Clean & Jerks (125)

MASTERS 50+ FEMALE

FOR TIME

1600m Run

1600m Row

10 Clean & Jerks (115)

Flow
Athletes start on their start mat. On the call of 3, 2, 1 GO athletes will begin the first 400m lap of their run and follow the designated course. At the completion of each lap, athletes will tap the flywheel of their rower.

Once the athlete completes their last lap, athletes will advance to their rower and begin rowing to their prescribed distance. Athletes do not need to tap the flywheel at the end of their last lap, and can immediately begin rowing.

Finally, once the athlete completes their row, the athlete will advance to their barbell and begin completing 10 Clean and Jerks. After the final Clean and Jerk, the athlete will run down their lane to the finish mat where time will be called when the athlete’s feet clearly crosses the finish line.

NOTE: Athletes MUST face the finish line when completing their Clean and Jerks.

Scoring
This event has two scores
The first score is the Total Time to complete the Run and Row
If capped, an athletes score will be CAP + Reps completed
The Run will be counted as one rep per a lap
The Row will be counted as one rep per a meter
The second score is the Total Time from the completion of the Run and Row until the completion of the Clean & Jerks
If capped, an athletes score will be CAP + Reps completed
There is no tie break for this event

Movement Standards
Run

The rep begins with:
the athlete on the designated start mat
The rep ends and is credited when:
both feet of the athlete touch the start mart at the end of the last lap
During the movement:
athletes must follow the designated course
the run will be split into 400m laps
Elite/ RX - 5 Laps
Intermediate/ Masters 40-49/ Masters 50+ - 4 Laps
Scaled - 3 Laps
in order to designate that the athlete has completed a lap, the athlete will run into their lane and MUST tap the flywheel of the rower with their hand before running back out of their lane to begin their next lap
athletes do not need to tap the flywheel at the end of their last lap, and can immediately begin rowing
it is the athlete’s responsibility to keep track of their number of laps
if an athlete leaves the designated course, they must return to the point at which they left the course and continue from that point
this includes NOT cutting through lanes or the rig to shorten the course
not completing the course in its entirety will result in a no rep, and work cannot continue until its completed

Row

The rep begins with:
the athlete on the rower and the screen set to zero
judges will reset the monitors. 
athletes may not touch the monitor
The rep ends and is credited when:
the monitor shows the prescribed meters with the athlete seated on the rower
During the movement:
the athlete may not touch the monitor - if they do, the screen will be reset to zero by the judge
the athlete must remain on the rower until the required distance is shown on the monitor
The monitor will count up from 0
The athlete may adjust the foot straps and damper before or during the workout
Athletes may NOT use gymnastics grips or straps during this movement

Clean and Jerk

The rep begins with:
with the barbell on the ground
The rep ends and is credited when:
when arms are locked out overhead with the hips and knees extended and in line with the shoulders and feet, and the barbell is directly over, or slightly behind, the body
athlete must show control in the final position for the rep to count
During the movement:
the athlete will move the bar in one continuous movement from the ground to their shoulders in a front rack position
the front rack position is defined as the barbell in contact with the shoulders with the elbow clearly in front of the barbell
from the shoulders, the athlete will move the bar into an overhead position
full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift, so long as a front rack position is achieved
Any type of clean from the ground (power clean, squat clean, split clean) is permitted
a hang clean will not be permitted
Any style of jerk or shoulder to overhead press is allowed as long as all standards are met
if an athlete does a split jerk, their feet must return under the hips to meet the requirement of hips and knees extended and in line with the shoulders and feet, and the barbell is directly over, or slightly behind, the body
Only the feet may touch the ground; any other contact will result in a no-rep
Athletes may NOT wear gymnastics grips or straps during this movement
Athletes must stay in their lanes, touching the sidelines will result in a no-rep
Athletes MUST perform all reps facing the finish line
All reps must be finished within the designated time frame for the rep to count
If a no rep is given, the athlete must perform the full clean & jerk again
Athletes must control the barbell at all times
both hands must remain in contact with the bar until it is lowered past the athlete’s shoulders
dropping the barbell behind the athlete will result in a no rep
if the barbell leaves the athlete’s lane or impedes another athlete, a major penalty will be assessed to the athlete’s final score by the Director of Competition/Head Judge