WORKOUT FLOW

On completion of core workout Apache begins. Teams will complete 2 toes to bar then 8 barbell snatches before returning to toes to bar. Each round reps for toes to bar increase by 2 reps and barbell snatches increase by 4 reps. This format  continues until 8 minute time cap is met.

Reps of each exercise can be split as teams wish.

1 barbell per team.

score is total reps completed.

STANDARDS

TOES TO BAR

Athletes feet must start behind the centre line of the bar and both feet must make contact with the bar at the same time for rep to be counted.

SNATCH

Power, muscle and squat variations are allowed. Barbell must start on the ground and move to the overhead position in one smooth motion. stopping at the chest , hips , knees or shoulders is not allowed.

WORKOUT FLOW

Interval style format 

3 x 4mins work 1:00 rest

On completion of crowbag 2 .teams complete prescribed cals on th echo bike. Then deciding as a team to either complete 50 du skips or 100 single skips. no mix matching singles and du . Different athletes can choose either or.  Any Time remaining will be max rep cleans until interval ends.

Teams will have 1 barbell btw their team and they will choose their barbell weight. chosen weight will be given to judge.

Score will be total (reps x kgs lifted).

Standards
 
Clean

Power , squat and muscle are permitted. barbell moves from floor to the front rack position in one fluid movement. hang or pause cleans are not permitted. rep is complete when hips and knees meet full extension with bar in frontrack position with athlete showing control and waiting for judges signal.

Weight cannot be changed throughout workout. 

Workout flow
 

On 3-2-1 Athlete A will complete cals  and either 50 du skips or 100 single skips. Score is time taken to complete. time remaining is for Athlete B for CROWBAG 2

Standards
 

BIKE ECHO
athlete can leave bike  once cals are met . 

SKIPPING
rope muspass under feet 2x for du or 1x for single skips single foot skipping is allowed

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Workout flow
 

On completion of CROWBAG. CROWBAG 2 starts. Athlete B in time remaining of 4:00 can have as many attempts as possible to establish a 1rm clean. score is kgs lifted

Standards
 
Clean

Power , squat and muscle are permitted. barbell moves from floor to the front rack position in one fluid movement. hang or pause cleans are not permitted. rep is complete when hips and knees meet full extension with bar in frontrack position with athlete showing control and waiting for judges signal.

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Workout flow

On 3-2-1 teams will complete cals on rower. then completing 8 burpee over rowers.  Reps may be split as you wish, non working athletes cannot stay seated on the rower

Standards

Row

Rowing stops once cals are met . cals must be reset each time you are back on rower.

Burpee

chest and thighs must make contact with floor, Athletes may step or jump burpees including going over the rower. Rep is complete once both feet have passed over the rower and touched the floor.

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WORKOUT FLOW
 

2:00 MINUTE FOR MAX REP TOES TO BAR

 On 3-2-1 go . One athlete from your team will complete a max effort toes to bar within a 2 minute window. accumulate as many reps as possible.

Standards

Athletes feet must start behind the centre line of the bar and both feet must make contact with the bar at the same time for rep to be counted.

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