CFL Series - Same Sex Pairs

KING OF THE SQUAT - PART A - 3RM OHS / FRONT SQUAT

WORKOUT DESCRIPTION

FLOW

0:00–8:00 → Athletes work simultaneously to establish their 3RM overhead squats / FS
8:00–12:00 → Mandatory 4-minute transition: strip bars, move to Part B station.
12:00–22:00 → Part B begins: (10 rounds)
Workout ends at completion of all 10 rounds or at the 10-minute cap.

Part A — 3RM Overhead Squat

Both athletes have 8 minutes to establish a heavy unbroken 3-rep max overhead squat.
Both athletes must lift within the same 8-minute window, score for Part A is the combined load.
 
 MOVEMENT STANDARDS

OHS

The athlete begins with the barbell locked out overhead with arms, hips, and knees fully extended before initiating the first rep.
The athlete must descend until the hip crease is clearly below the top of the knee.
The repetition is complete when the athlete stands to full hip and knee extension with the bar still locked out overhead
The athlete must always be in control of the barbell.

FRONT SQUAT

The athlete begins with the barbell in the front-rack position with hips, and knees fully extended before initiating the first rep.
The athlete must descend until the hip crease is clearly below the top of the knee.
The repetition is complete when the athlete stands to full hip and knee extension with the bar still in the front rack position.
The athlete must always be in control of the barbell.

KING OF THE SQUAT - PART

WORKOUT DESCRIPTION

FLOW

After completing a 3RM OHS / FS...
8:00–12:00 → Mandatory 4-minute transition: strip bars, move to Part B station.
12:00–22:00 → Part B begins: (10 rounds)
Workout ends at completion of all 10 rounds or at the 10-minute cap.

10 Rounds For Time (10-Minute Time Cap)

8 OHS/FS split between athletes however desired
6 Synchronised burpees over the bar

Rx 52/38kg OHS

Intermediate 43/29kg OHS

Everyday 43/29 FS (step over bar if desired)

Masters 43/29kg FS (step over bad if desired)

Score for Part B is the time to complete all 10 rounds, or total reps completed at the 10-minute cap.
 

MOVEMENT STANDARDS

OVERHEAD SQUAT

The athlete begins with the barbell locked out overhead with arms, hips, and knees fully extended before initiating the first rep.
The athlete must descend until the hip crease is clearly below the top of the knee.
*The repetition is complete when the athlete stands to full hip and knee extension with the bar still locked out overhead* 
The athlete must always be in control of the barbell.
 

FRONT SQUAT

The athlete begins with the barbell in the front-rack position with hips, and knees fully extended before initiating the first rep.
The athlete must descend until the hip crease is clearly below the top of the knee.
The repetition is complete when the athlete stands to full hip and knee extension with the bar still in the front rack position.
The athlete must always be in control of the barbell.

No-Rep Criteria

Hips not reaching below parallel, failure to lock out at the top, bar not under control, dropping or lowering the bar during the attempt.
 

SYNCHRONISED BURPEE OVER THE BAR

Both athletes begin standing on opposite sides of the barbell.
Chest and thighs must make contact with the ground, both athletes must reach the bottom position simultaneously.
Athletes do not have to take off two-footed but both fees must be in the air at the same time.

Everyday / Masters athletes may step.
Athletes must clear the barbell without touching it. The jump does not need to be synchronised; only the chest-to-floor point does.
 

No-Rep Criteria

Failure to synchronise at the bottom. Chest or thighs not touching the ground.
Touching or stepping ON the bar, or stepping OVER the bar. Rx and Intermediate categories must JUMP.

Muscle Up Triathlon

WORKOUT DESCRIPTION

FLOW:

Athlete A completes the entire round (gymnastics → run → shots). Athlete B then completes the entire round.
Move to the next round and repeat. The team’s score is the total time, including any penalties.
 

PENALTIES

Erg Shoot Shot Penalty

Each athlete has 50 seconds to complete 5 successful (green light) shots. No further attempts can be made after 50 seconds is up.
Each red light at the end of the 50 seconds = +10 seconds added to the team’s final time. e.g. 3 successful shots, 2 red lights = 20 seconds penalty added at end of workout.
Gymnastics Break Penalty

A “break” is defined as coming off the rings/rig before completing the full set, or if the judge deems it is a “NO REP”.
Every break requires an additional 100 m run, immediately following the gymnastics movement and before the athlete proceeds to the mandatory 100m run of the round.
Example: Athlete drops after 5 reps in the set of 9 → athlete must run 100 m penalty, then complete the remaining 4 reps, then run the standard 100m for the round. The penalty runs do not go towards the team’s score.
 

MOVEMENT STANDARDS

RING (Rx male) / BAR MUSCLE-UP (Rx female)

The athlete begins hanging from the rings/rig with arms fully extended and feet off the ground. Kipping is allowed.
The athlete must pass through a full turnover, finishing with both elbows fully locked out, with the body in control at the top (MU)
A repetition counts when the athlete reaches a stable support with lockout. (MU)
Must return to a full hang with elbows fully extended before beginning the next rep.
 

No-Rep Criteria - these all trigger a 100m run penalty

Failing to lock out elbows at the top. / Not reaching a full hang between reps (straight arms on a jumping pull up)
Feet (or forearm) touching the floor or an object / rig, or toes coming above the horizontal plane of the rings / bar
(glide kip is NOT permitted)

Falling off or dropping from rings
 

CHEST TO BAR - chest must clearly make CONTACT with the bar. Otherwise as above.

PULL-UP / JUMPING PULL-UP - chin must CLEARLY pass above the bar.

JUMPING PU - bar must be set so that the top of the athlete’s wrist is at least 6 inches (15 cm) above the bar when the athlete stands tall with feet flat on the ground and arms extended overhead.

100m RUN - athletes will exit the gym to their right, following the barriers and marshalls to the main gates, then return to their lane via the other shutter doors

ERG SHOOT SHOTS

Athletes will stand to shoot behind the orange tape marked on the floor. Only ONE ARM may be used to shoot.
Athletes have 50 seconds to get 5 successful shots, which are counted only when the machine registers a “green light.”
Red lights at the end of the 50 seconds are converted into 10 second time penalties.

The Froning Effect

MOVEMENT STANDARDS

Repetitions for synchronised movements are only counted when both athletes meet the required finishing position simultaneously.

For the clean and jerks, athletes may divide the work in any fashion, but only one athlete may lift at a time.

If a barbell is dropped or rolls away, it must come to a complete stop before the next repetition begins.

Clips/collars must be used at all times.

SYNCHRONISED TOES-TO-BAR / HANGING KNEE RAISES

Both athletes begin hanging from the pull-up bar with arms fully extended.

Feet must be behind the bar at the start of each rep.

Both athletes must touch the bar with both feet at the same time.

The athletes’ feet must make contact with the bar simultaneously. If one athlete touches early or late, the rep does not count.

Both athletes must return to the hang with feet clearly behind the bar before initiating the next repetition.

Hanging knee raises - knees must come above the horizontal ine of the bellybutton simultaneously.

NO-REP CRITERIA

Feet touch bar non-simultaneously / One athlete’s feet do not reach the bar / Feet not brought behind the bar at the start of the rep.

CLEAN AND JERK

Rx - 70/50 kg / Intermediate 60/40kg / Everyday 50/35kg / Masters 50/35kg

Athletes may divide the 50 reps in any manner, however only one athlete may be working at a time.
A valid rep consists of a clean followed by a jerk (shoulder-to-overhead).
Power clean, squat clean, or split clean are all permitted.
Push jerk, power jerk, split jerk, and even a press (provided knees/hips remain locked out) are all allowed.
 

Clean Standard

The barbell starts on the floor and must be lifted to the shoulders in one motion.
The athlete must show control with the bar in the front-rack and hips/knees fully extended before initiating the jerk.
 

Jerk Standard

Bar must move from the shoulders to overhead.
At the top, the athlete must reach: full lockout of elbows, hips and knees, with the barbell clearly over the middle of the body.
The rep is complete when the athlete stands fully tall and shows control of the bar overhead.
 

NO-REP CRITERIA

Bar not locked out overhead.

Failure to show control before dropping the bar.

Dropping the bar before reaching full extension in the jerk.