SATURDAY

EVENT 1: MAIN FLOOR (HEATS OF 16)
TIME CAP: 8 MINS
(Wall Ball Target is 10 ft for all divisions)

ELITE:
3 ROUNDS
30 WALL BALLS – 30/20
10 POWER SNATCHES – 135/95

RX:
3 ROUNDS
30 WALL BALLS – 20/14
10 POWER SNATCHES – 115/85

SC:
3 ROUNDS
30 WALL BALLS MEN/ 20 WALL BALLS WOMEN – 20/14
10 POWER SNATCHES – 95/55

Wall BallIn the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height.If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Power SnatchThe barbell begins on the ground and must be lifted overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

EVENT 2: MAIN FLOOR (HEATS OF 16)
TIME CAP: 15 MINS (men), 17 MINS (women)

Elite & RX:
4 ROUNDS:
500M ROW
12 T2B
12 DB BURPEES 55/35#

SC:
4 ROUNDS
500M ROW
12 K2C
12 DB BURPEES 35/20#

RowThe monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 500 m.

T2BIn the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Knees to Chest (Hanging Knee Raise)In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

DB Burpee Hands must be on the handles of the DB for the entire movement. At the bottom, the chest and hips must be in contact with the ground.  On the way up, jump feet forward directly between dumbbells while still holding onto the handles. Deadlift the DBs to full hip extension, with knees and hips locked out and torso vertical.

EVENT 3: SIDE FLOOR (HEATS OF 8)
TIME CAP: 5 MINS

ELITE:
ASCENDING LADDER AMRAP 5
3-6-9…
D-BALL OVER THE YOKE 150/100#
BOX JUMPS 24/20”

RX:
3-6-9…
D-BALL OVER THE YOKE 100/80#
BOX JUMPS 24/20”

SC:
3-6-9…
D-BALL OVER THE YOKE 80/50#
BOX STEP UPS 24/20”

DBall – Starts on the ground and must be lifted up and over the yoke with the ball staying in front of the athlete. The athlete will alternate sides of the yoke for each rep.

Box JumpEvery rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control. Scaled athletes may step up on to the box.

SUNDAY

EVENT 4: MORTGAGE MIKE TOTAL (HEATS OF 8)
TIME CAP: 8 MINS
HEATS OF 8
SCORE: TOTAL WEIGHT OF 1RM S2O & 1RM FS

ALL:
4MIN FOR 3 ATTEMPTS AT 1 RM SHOULDER TO OVERHEAD
4MIN FOR 3 ATTEMPTS AT 1 RM FRONT SQUAT

Both lifts will come from the rack. Only the athlete may raise the bar back to the rack if it is dropped. Only the athlete may load and unload their bar. The athlete has a maximum of 3 attempts inside the 4 min window. If the athlete has any time left  in the first 4 min window, they may NOT start loading or squatting the bar.

Shoulder to OverheadThe bar must start in the front rack position, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Front SquatThe rep begins at the top, with knees and hips extended and the barbell in the front rack position. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

EVENT 5:
TIME CAP: 10 MINS
HEATS OF 16
SCORE: TIME COMPLETED

ELITE:
10 MIN AMRAP
50 DU’S
FARMERS CARRY
10 DB THRUSTERS 55/35#

RX:
10 MIN AMRAP
35 DU’S
FARMERS CARRY
10 DB THRUSTERS 55/35#

SC:
10 MIN AMRAP
25 DOUBLE UNDERS
FARMERS CARRY
10 DB THRUSTERS 35/20#

Double UndersThis 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. Scaled athletes can choose to do 25 single unders but will place below any athlete who does double unders. NOTE: Once you choose to perform double unders, you cannot switch to single unders.

Farmers Carry – Both DB must be carried in in the hang position by the athlete’s side.

DB Thrusters – This is a standard thruster in which the DBs move from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the DB are taken from the floor. The DBs must come to a full lockout overhead, with the hips, knees and arms fully extended, and the DBs in control. You may not drop the DBs from the top. A 20 burpee penalty will be imposed if they are dropped at anytime.

EVENT 6:
TIME CAP: 8 MINS (Men), 10 MINS (women), 7 MINS (scaled)
HEATS OF 16
SCORE: TIME COMPLETED

ELITE:
12-9-6-3
HANG POWER CLEANS
SHOULDER TO OVERHEAD
BAR MUSCLE UPS
155/105 W/ AXLE BAR

RX:
12-9-6-3
HANG POWER CLEANS
SHOULDER TO OVERHEAD
BAR MUSCLE UPS (3 EACH ROUND FOR WOMEN, 6 EACH ROUND FOR MEN)
135/95 W/ AXLE BAR

SC:
12-9-6-3
HANG POWER CLEANS
SHOULDER TO OVERHEAD
PULL UPS
115/75 WITH REGULAR BAR

Hang Power CleanEach repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before initiating  the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

Shoulder to Overhead The bar must start in the front rack position, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Bar Muscle UpIn the bar muscle-up, 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. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked 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.

Details & Info

  • # of Workouts : 6 Workouts
  • Difficulty : Difficult, Difficult