RX and Elite:

3 attempts each at 1RM Snatch and 1RM Clean

Flow:

Athletes will have one minute to load their barbells with their starting weight before the timer begins. The athlete will let the judge know what they are lifting before each attempt. At "3,2,1, go!" athletes will have 30 seconds to complete each attempt. The athlete may attempt as many times as needed in the interval to hit a successful lift as long as the bar is off the ground before 30 seconds is complete. Athlete may decrease weight if needed. There will be one minute of rest between each attempted lift. The entire process of :30on/:60off will continue until all attempts are completed.

Standards:

Snatch - The barbell begins on the ground and must be lifted from the ground to the overhead in one smooth motion. A muscle snatch, power snatch, or squat snatch may be used. The rep is counted when the athlete is standing with the barbell fully locked out overhead and under full control, directly over the middle of the athlete’s body when viewed from the side, with the arms, hips, and knees extended, and the feet in line under the body.

Clean - The barbell begins on the ground and must be lifted from the ground to the shoulders in one smooth motion. A muscle clean, power clean, split clean, or squat clean may be used. The rep is counted when the athlete is standing with the barbell in the front rack position under full control, directly over the middle of the athlete’s body when viewed from the side, with the arms, hips, and knees extended, and the feet in line under the body.

Scoring:

Athletes score will be the TOTAL weight of the heaviest successful Snatch and Clean.

RX:

7 Minute Time Cap -

15 Pistols

75' HS Walk (15' Increments)

150 Double Unders

75' HS Walk (15' Increments)

15 Pistols

Elite:

7 Minute Time Cap -

15 Pistols

75' HS Walk w/ barriers (15' Increments)

150 Double Unders

75' HS Walk w/ barriers (15' Increments)

15 Pistols

Flow:

Athlete will start on their starting mat. At "3,2,1 go," the athlete will run to the opposite end and begin their 15 alternating pistols. Once pistols are complete, the athlete may advance to the HS Walk course. The HS Walk course is broken up into 15' increments. Once 75' of handstand walking is complete the athlete will perform 150 double unders. Once the double unders are complete, the athlete will make their way back through 75' of the HS Walk course. They will then finish with another set of 15 pistols and run back to their starting mat where time will then be called.

Standards:

Pistols - At the start and finish of each rep, the hip and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee of the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count.

Double Unders - This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Handstand Walk - The rep begins with the athlete in an inverted position with hands (including fingers) behind the designated line. Placing the hands or fingers on or over the line when kicking up constitutes a no rep. The rep ends and is credited when both hands, including palms and fingers, clearly cross the line marking the completion of their handstand walk to earn credit for that segment before the feet touch the ground. During the movement the athlete must handstand walk forward and if at any time the athlete comes down from their hands before finishing a segment, they must repeat the entire segment.

Scoring:

This event has one score - total time all work is completed.

If capped, the score with be the Time Cap + amount of remaining reps in seconds.

15' HS Walk increment = 1 rep

RX:

2:00on/1:00off - 2:00on/1:00off - 3:00on

15/12 Echo Bike Calories

8 Deadlifts (225/155)

ME C2B/T2B/BMU

Elite:

2:00on/1:00off - 2:00on/1:00off - 3:00on

15/12 Echo Bike Calories

8 Deadlifts (275/185)

ME BMU/T2B/RMU

Flow:

Athlete will start behind the starting line. At "3,2,1 go!" the athlete will make their way to their echo bike and complete the prescribed calories. Once calories are completed, the athlete will go to their barbell, complete 8 Deadlifts and then advance to the rig to perform max reps of the gymnastics movement prescribed for that round. Once time is complete for that interval, there will be a one-minute rest where the athlete will go back to the starting line to prepare for the next round.

Standards:

Echo Bike - The rep begins with the athlete on the echo bike and the screen set to zero. The rep ends and is credited when the monitor shows the prescribed calories with the athlete still sitting on the bike.
During the movement the athletes may not touch the monitor, if they do, the screen will be reset back to zero by the judge. Judges will reset monitors between each round. The monitor will count up from 0. Athletes may adjust the seat prior to the event starting.

Deadlift - The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Bouncing the barbell is not permitted. Athletes may NOT use gymnastics grips to gain advantage with movement.

T2B - The rep begins with the athlete hanging from the pull-up bar with arms extended and heels behind the pull-up bar. The rep ends and is credited when both feet clearly contact the bar between the hands at the same time. During the movement overhand, underhand, or mixed grips are all permitted. Heels must be brought back behind the pull-up bar each rep and any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed.

C2B - The rep begins with the arms fully extended and feet off the ground. The rep ends and is credited when the chest clearly comes into contact with the bar at or below the collarbone. During the movement any style of pull-up or grip is permitted. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed.

Bar Muscle ups - The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. The heels may not rise above the height of the bar during the kip. Roll/Glide kips are not permitted. Elbows must be fully locked out at top, and shoulders over or in front of the bar. Only the hands, and no other part of the arm (i.e., forearm or armpit), may touch the pull-up bar to complete the rep. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, however taping the bar is not allowed.

Ring Muscle Ups - The athlete must begin with, or pass through, a hang below the rings with arms fully extended and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings and athlete must pass through some portion of a dip before lockout. Kipping the muscle up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Scoring:

Score will be total reps throughout the intervals including the buy-in movements.

Deadlift + Bike Calories = 20 reps per round for females and 23 reps per round for males

Tiebreak: Number of reps accumulated after the completion of the second round.

RX:

5 Min Time Cap -

3 - 2 - 1 Rope Climbs

3 - 6 - 9 Thrusters (155/105)

Elite:

5 Min Time Cap -

3 - 2 - 1 Legless Rope Climbs

3 - 6 - 9 Thrusters (185/125)

Flow:

Standards:

Legless Rope Climb - The rep begins with the athlete’s feet on the ground. The rep ends and is credited when one hand clearly touches at or above the designated 15-foot mark. During the movement the athlete may jump into the rope climb. The athlete cannot use legs to assist with the ascent. There is no requirement for the descent.

Rope Climb - The rep begins with the athlete’s feet on the ground. The rep ends and is credited when one hand clearly touches at or above the designated 15-foot mark. During the movement the athlete may jump into the rope climb. Any style of climbing is permitted. There is no requirement for the descent.

Thrusters - This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees, and arms fully extended and the bar directly over the heels.

Scoring:

This event has one score - total time all work is completed.

If capped, the score with be the Time Cap + amount of remaining reps in seconds.

RX:

18 Min Time Cap -

1000m Row

1 Mile Run

500m Row

30 Dumbbell Box Step-Overs (50/35) (24/20")

Elite:

18 Min Time Cap -

1000m Row

1 Mile Run

500m Row

30 DBL Dumbbell Box Step-Overs (50s/35s) (20")

Flow:

Athletes will start behind the starting line. At "3..2..1.. Go," athletes will get on their rowers and complete the 1000m Row. Athletes will then advance to the designated mile course and return back to their rowers to complete the 500m Row. Finally, once athletes completes their 500m row, they can start their 30 step-overs. The athletes will have to return the dumbbell(s) to the top of the box once step-overs are completed before running to the finish line.

Standards:

1000/500m Row - athletes may not touch the rower monitor at any time! The rower will be counting up for both designated distances. Athlete must stay seated on the rower until the prescribed meters are shown on the monitor screen.

Mile Run - Follow the designated course. There will be volunteers, cones, and spray-painted directions throughout the course.

DB Box Step-Overs - The rep begins with the athlete on one side of the box with the dumbbell(s) held off the ground 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.
- Only the athlete’s feet may touch the box
- One hand must remain in contact with the dumbbell(s) 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
- Athlete may not use gymnastics grips or lifting straps during this movement
- Athletes must control the dumbbell(s) at all times. If the dumbbell(s) leaves the athlete’s lane or impedes another athlete or the judge, a major penalty will be added to the athlete’s final score.

Scoring:

This event has one score - total time all work is completed.

Tiebreak for this event will be when the athlete makes contact with their rower for the 500m Row.

Every 100m on the rower = 1 rep

If capped, the score with be the Time Cap + amount of remaining reps in seconds.