The Roadie PAIRS

ELITE

TC: 9min

PART A 
For Time: 
20 Sync TTB
20 Sync BBJO 24/’20’
120 DU
20 BB Thrusters 80/52.5
120 DU
20 Sync BBJO 24/’20’

TC: 9min

EVERYDAY
PART A
For Time: 
20 TTB
25 Sync BBJO 24/’20’
80 DU
15 BB Thrusters 60/40
80 DU
15 Sync BBJO 24/’20’

10 min TC 

Elite - DU, Thrusters reps are shared how team chooses. TTB + BBJO are synchro.
Everyday - TTB, DU, Thrusters reps are shared how team chooses. BBJO is synchro.

MOVEMENT STANDARDS:

TTB :  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.  The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

For the Synchro to count, both feet of both athletes must touch the crossbeam at the same time. 

SYNCHRO BURPEE BOX JUMP OVER -  athletes start on each side of the box, performs a burpee, and then jumps on to the box, landing on top. There is a NO requirement to stand tall on the box, and a two-foot takeoff is required for the jump. The rep is counted when both athletes reach the  top of the box.

The athlete may step down or jump down. For the burpee the chest and thighs must touch the ground at the bottom of the burpee. 

MALES - 24 INCH BOX. FEMALES - 20 INCH BOX. 

THRUSTER: A full squat clean into the thruster is allowed when the bar is taken from the floor. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the bar is overhead and the athlete’s hips, knees, and arms are fully extended. 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. The knees cannot rebend after the squat is performed. They must move into lockout. ( no jerk). 

DU - This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

At the 10:00min
PART B

for max load:

P1 - 1RM SNATCH (10:00 - 13:00min)
P2- 1RM C&J (13:00 - 16:00min) 

SNATCH - may be a power, squat or muscle Snatch.
Clean - may be a power, squat or muscle Clean
Jerk - may be a push jerk or split jerk.

Only 1 BB per team. 

CLEAN AND JERK:

Barbell Starting Position - The barbell begins on the ground. 

Midpoint - The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.

You may squat clean, power clean or muscle clean. 

Overhead Position - A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.

Partners may load each others barbells. Barbells must be clipped with collars for each lift. 

SNATCH -

The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. Can be either power or squat. 

ELITE 

For Time: 

30/25 CAL  ROW + SKI

30 SYNC DB POWER SNATCH 32.5/22.5

30/25 CAL ROW + SKI

30 SYNC SNG DB OH OTS LUNGE 

30/25 CAL ROW + SKI

30 SYNC SNG DB DEVIL PRESS

30/25 CAL ROW + SKI

EVERYDAY 

25/18 CAL ROW + SKI 

30 SNG SYNC DB POWER SNATCH 22.5/15

25/18 CAL ROW + SKI 

30 SNG SYNC DB OH OTS ALT LUNGE 

25/18 CAL ROW + SKI 

30 SNG SYNC DB ALT DEVIL PRESS 

25/18 CAL ROW + SKI 

TC:`17:00 mins

INSTRUCTIONS: 

ROW + SKI: 1 ATHLETE PER MACHINE. ATHLETES MAY CHOOSE WHO USES WHICH MACHINE. PARTNERS CAN STAY ON SAME MACHINE FOR WHOLE EVENT OR SWITCH EACH TIME. 

DB OH Lunge {on the spot} - Athletes may choose between a forward step or reverse step.

SYNCHRO - knees must contact the floor at the same time. aim to be in step together to make it not questionable. 

DB is to be held sng arm locked out overhead. The elbow must stay locked out with no bend. Knee must make contact with floor on each rep. If the knee does not touch the ground the rep is not counted. 

4RFT

ELITE

YGIG ROUNDS

RND 1: P1: 

12 CAL ECHO

9 SQUAT SNATCH. 70/45

6 HSPU

RND 2: P2:

12 CAL ECHO

9 SQUAT SNATCH

6 SHSPU

RND 3: P1:

12 CAL ECHO

9 SQUAT SNATCH

6 BMU

RND 4:  P2

12 CAL ECHO

9 SQUAT SNATCH

6 RMU 

EVERYDAY 

4RFT

YGIG RNDS

RND 1: P1: 

12 CAL ECHO

9  SNATCH. 43/29

4 WALL WALKS

RND 2: P2:

12 CAL ECHO

9  SNATCH

4 WALL WALKS 

RND 3: P1:

12 CAL ECHO

9  SNATCH

12 PULLUPS

RND 4:  P2

12 CAL ECHO

9  SNATCH

12 CTB

TC:10:00min

MOVEMENT STANDARDS :

SQUAT SNATCH: The athlete must bring the bar from the ground to the overhead position in one smooth motion. The bar must be received in a full squat — that means hips drop below parallel/ below the knees. 

At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. 

ECHO BIKE- Must be set to 0 to start each new round. 12 calories must be completed before athlete can leave the bike. 

BMU - The athlete must begin with or pass through a hang below the bar, with arms fully extended and 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 lowest part of the bar during the kip.

• The athlete must pass through some portion of a dip before locking out over the bar.

• The rep is credited when: - the athlete’s arms are fully locked out in the support position above the bar; and - the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. 

RMU -The athlete begins hanging from the rings with arms fully extended and feet off the floor.
The athlete must pull themselves up and transition over the rings to a support position at the top (arms fully extended, hips above rings).
The athlete then lowers themselves under control back to a dead hang to complete one rep.
Standards:

Starting position: Athlete must begin in a dead hang, rings in neutral or slightly forward position.
Pull: The athlete must pull themselves to transition over the rings.
Support position:
Full support at the top: arms straight, body above rings, hips above rings, shoulders locked out.
No partial reps: chin above rings is not sufficient — full support required.
Descent: Athlete must lower under control back to a dead hang with arms fully extended.
Rep counts only after full support is achieved and descent is controlled.
No Reps:

Kipping or partial transitions that do not reach full support.
Feet rising above the rings
Feet touching the ground or the rings for assistance.
Incomplete descent (not returning to dead hang).

PULLUPS- This is a standard  pull-up. Dead hang, kipping, or jumping pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom,. At the top, the chin must clearly come over the bar. 

CTB - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

WALL WALK - Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK).Both hands must remain on the tape until both feet
are on the wall.
At the top of the movement, both hands must touch
the tape line for the 10-inch mark before the athlete
can descend.
Any part of the hand may touch the tape line.On the descent, the 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
line and their chest, thighs, and feet touching the
ground.
Any part of the hand may make contact with the tape line.