CHALK Summer Classic 2026

RX

400m Run

into:

40 box jump overs (24/20")

40 sandbag cleans (100/80lb)

SX

300m Run

into:

40 box step overs (24/20")

40 sandbag cleans (80/60lb)

Event 1:

For Time with a 12min CAP.

Athletes will complete, Karen into Diane into Grace.

The workout begins with both athletes standing behind the starting line.

After the call of “3, 2, 1… go,” athlete 1 will pick up the ball and perform the wall-ball shots. As needed partners can swap, resting partner must remain behind the starting line .

KAREN: 150 Wall Ball Shots

The medicine ball must be in the support position in front of the body at the start of each rep.
Squat until the hip crease is below the knee.
The rep is credited when the centre of the ball hits the target at or above the specified height.
Men 20lb to a 10ft target / Women 14lb to a 9ft target.
Athletes must stand completely before decending into the squat
If the ball hits low or does not hit the wall, it is a “no rep.”
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. Partners may not pass the ball during a repetition for transition.
 

Once the team completes 150 wallball shots, they move onto the Diane workout.

DIANE: 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.

Deadlifts: Start every rep with the barbell on the ground.

Hands must be outside the knees. Sumo deadlifts are not allowed.
Arms must be straight throughout. No bouncing or a “no rep” will be called.
The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
 

HSPU:  The athletes must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall. This tape line will be 30 inches long.
Any portion of the athlete’s hands may be touching the line (fingers OK).
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 the heels against the wall, arms fully extended, and shoulders in line with the body.
Both hands must remain on the designated tape line.
If one or both hands is not touching the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.
At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

OPTIONAL SCALE RX

(1 x Abmat): At the bottom, the head must make contact with the Ab-mat (Hands are to be placed on the tape line as per above standards). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

SX: Dumbell Shoulder to Overhead (M:15/W:10kg): The dumbbells must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the dumbbells locked out overhead. The arms, hips, and legs must be fully extended before the dumbbells are lowered. The centre of both dumbbells must be over or slightly behind the centre of the athlete’s body, with the athlete’s feet in line.

Once the team completes the 90 repetitions, they move onto the final workout, Grace.

Grace: 30 Clean and Jerks:

Each rep starts with the bar on the ground. The bar must be lifted to the shoulders, then locked out overhead (no snatches).
Advanced: 62/42kg
Opens: 52/35kg
Any style of clean, except a hang clean, is permitted.
Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift.
Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).
The rep is credited when: Hips, knees, and arms are extended. The feet are in line and the Bar is over or behind the middle of the body when viewed from the side.
 

Score is the total time taken to complete all 270 repetitions. If the workout is not completed within the time cap, then score is the total number of reps achieved at 12minutes.

RX

For Time
12 minute CAP

60 Drag Rope Double Unders

*Calorie Echo Bike

18 Synchro Single DB Thrusters 22.5/15kg

24 Toes to bar

60 Drag Rope Double Unders 

*Calorie Echo Bike  

18 Synchro Single DB Devils Press  

All reps are shared, except for the Synchro components:

Standards

Rope: The rope passes completely under the feet twice for each jump. Once for Singles.

Synchro DB Thrusters: Dumbbell thrusters begins with dumbbells on the ground. Both athlete’s will hold one Dumbell in the front-rack position during the squat. The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The rep is credited when: Both athletes’ hips, knees, and arms are fully extended with the dumbbells directly over, or slightly behind the middle of their bodies. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. Both athletes must reach the lockout position together. If one athlete reaches lockout ahead of their partner, they may hold the dumbbells overhead and wait for their partner. No swapping arms directly over head. 

Toes to Bar: Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Wearing hand protection is permitted. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Synchro Devil Press: The movement begins with the athlete completing a burpee with one dumbbell in each athletes hand. Stepping back and stepping up on the burpees is permitted. At the bottom of the burpee, the athlete’s chest must clearly be on the ground. Upon completion of the burpee, the athletes will bring the dumbbells overhead without stopping at the shoulders. The movement is completed when both athlete’s arms, knees, and hips at full extension with both dumbbells locked out overhead in line with the body or slightly behind. The synchronized rep is counted when both athletes have achieved the completed movement at the top. One athlete may complete the rep prior to their partner, but must wait at the top of the movement for their partner prior to beginning the next rep. Reps must be Alternating, swapping arms must occur below the chin. 

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. Kipping the muscle-up is acceptable, but pull- overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over 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, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

RX: Max Bar Muscle Ups (Option to scale to Max Pull Ups)

SX: Max Pull Ups (Option to scale to Max Ring Rows)