Event 1

(Masters Men 35-39, 40+, Boys 16-17/ Masters Womens 35-39, 40+)

8 RFT
3/2 BMU
12/9cal Row
9 DB OH Squat 25/15kg
Cap: 16min

(Men/ Women)

8 RFT
4/3 BMU
12/9cal Row
9 DB OH Squat 30kg/20kg
Cap: 16min

(Girls 16-17)

8 RFT
6 C2B
9cal Row
9 DB OH Squat 15kg
Cap: 16min

(Boys 14-15)

8 RFT
3 BMU
9cal Row
9 DB OH Squat 15kg
Cap: 16min

Event 1 Standards:

The event will start with all the athletes at the finish line, with a call of 3 -2-1- GO, the athletes will run across the floor and begin their Bar Muscle Up. After the athlete completes their BMU (or C2B for girls) they will move to the rower. It is the responsibility of the athlete to reset the rower, starting their work from zero. When the judge confirms the amount of calories has been completed, the athlete will move to the DBs. With whichever arm the athlete so chooses, they will complete the required amount of DB OH Squats. After placing the DB on the floor in the appropriate lane, the athlete will return to the pull up bar. This cycle will continue until all 8 rounds have been completed or the time cap is called. With the completion of the final repetition of the DB OHS, the athlete must show a controlled return of the DB to the floor and only then run to the finish line where their final time will be called.

Bar Muscle Up:

The Athlete must start from the hang position, arms locked, below the pull up bar. For the completion of the movement, the athlete will have the arms locked out over the pull up bar with shoulders above or over the bar.

A pull over/roll to support is not allowed. The athlete must move through the dip portion above the bar. Gymnastics straight arm kip is not allowed. The athlete may not rest on the pull up bar; neither on the way up, or the way down from the muscle up.

Calories on the Rower:

The Athlete must start from zero on the calorie counter. It is the responsibility of the athlete to reset the rower before they begin to work.

Dumbbell Overhead Squats:

The Athlete starts with the dumbbell on the floor. They may get the DB overhead anyway they so choose. It is the athlete’s choice to use whichever arm they would like for each rep. The first rep can be squat snatched.

The movement ends with full hip and knee extension, and with the arm locked out and in line with the body. The athlete must break parallel for the rep to count. The arm does not need to remain locked during the whole movement however the DB may not be lower than the athletes head at any time.

The athlete must show control with lowering the DB to the floor. The DB may not be dropped from above the knee. The first offense will be a no rep, the second will be a no rep for the whole set, and the third will disqualify the athlete from the event.

For the Girl’s 16-17: Chest to Bar Pull ups

The athlete must begin the movement from a full hang, arms locked. For the rep to count the athlete will make contact with the chest below the collarbone.

Event 2

(Men/Women)

For Time:

10-8-6 Snatches 70/42.5kg
12 Bar Facing Burpees
10-8-6 Sand Bag Over-The-Shoulder
60/70/80kg – 40/50/60kg
—–
60/70/80kg 20m Sand Bag Carry
10 min Cap

(Masters Men 35-39/Masters Men 40+,Boys 16-17)

For Time:

10-8-6 Snatches 60/55
12 Bar Facing Burpees
10-8-6 Sand Bag Over-The-Shoulder
50/60/70kg
—–
50/60/70kg 20m Sand Bag Carry
10 min Cap

(Masters Women 35-39)

For Time:

10-8-6 Snatches 35kg
12 Bar Facing Burpees
10-8-6 Sand Bag Over-The-Shoulder
40/50/60kg
—–
40/50/60kg 20m Sand Bag Carry
10 min Cap

(Boys 14-15)

For Time:

10-8-6 Snatches 40kg
12 Bar Facing Burpees
10-8-6 Sand Bag Over-The-Shoulder
40/50/60kg
—–
40/50/60kg 20m Sand Bag Carry
10 min Cap

(Masters Women 40+, Girls 16-17)

For Time:

8-6-4 Snatches 35kg
10 Bar Facing Burpees
8-6-4 Sand Bag Over-The-Shoulder
40/50/60kg
—–
40/50/60kg 20m Sand Bag Carry
10 min Cap

Event 2 Standards:

The event will start with all the athletes at the finish line, with a call of 3 -2-1- GO, the athletes will run across the floor to their Barbell and begin the workout. After the last snatch is completed, the athlete will lower the barbell to the floor and begin their bar facing burpees. After the final burpee, the athlete will move to the sandbag and begin the repetitions of the sandbag over the shoulder. Finally, the will move that sandbag to the designated finish line. This will repeat for 2 more rounds. After the athlete drops the final sandbag in its place where their final time will be called.

Snatches:

The barbell starts on the ground and is lifted overhead in one motion. The barbell may not be dropped from overhead, the first offense will be a no rep, the second will be a no rep for the whole set, and the third will result in the athlete being disqualified from the event; it may only be released below eye level. Any form of snatch is permitted, muscle, power, or squat snatch. It is the responsibility of the athlete to insure the barbell remains in their designated lane.

Bar Facing Burpees:

The burpee must be performed perpendicular to and facing the barbell. The athlete will jump both feet back at the same time, so that they are lying on the ground: the chest and thighs must touch the ground. The athlete may return to standing however they so choose. Then, the athlete must jump over the bar from both feet and land on both feet at the same time. The repetition ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep, the athlete must again be facing the barbell.

Sandbag Over the Shoulder:

The sandbag will begin on the floor in front of the athlete. The athlete may pick up the bag anyway they so choose and throw it over their shoulder. The sandbag must make an obvious movement over the shoulder and not to the side of the athlete’s body. For the second repetition, the athlete will turn around and again pick up the sandbag to be thrown over the shoulder.

Sandbag Carry:

The athlete must pick up the sandbag and hold it in front of their body. The athlete must move forward to the designated finishing line and leave the sandbag there. The sandbag may not be placed on the shoulder.

Event 3

(Men, Masters Men, Boys 16-17/Women, Masters Women 35-39)

For Time:

15m HS Walk (2.5m increments)
4 Rope Climbs
40 Wall Balls 20/14#
80 DU
30m HS Walk (2.5m increments)
80 DU
40 Wall Balls
4 Rope Climbs
Cap: 12min

(Boys 14-15, Masters Women 40+,Girls 16-17)

For Time:

10m HS Walk (2.5m increments)
3 Rope Climbs
40 Wall Balls 14#
80 DU
20m HS Walk (2.5m increments)
80 DU
40 Wall Balls
3 Rope Climbs
Cap: 12min

Event 3 Standards:

The event will start with all the athletes at the finish line, with a call of 3 -2-1- GO, the athletes will run across the floor and begin their Handstand walk at half way down the field. After the athlete has crossed the final line of that round’s handstand walk, they will continue to the rope climb. After the completion of the final repetition of the rope climb, the athlete will begin their wall ball shots. After the completion of the final repetition of the wall ball shots, the athlete will move to the designated section for their double unders. After the DU, the athlete will perform another handstand walk. From there, the athlete will complete all the elements in reverse order, double unders, then wall balls, then rope climbs. Once the athlete finishes all the required repetitions, after the athlete’s last rope climb is completed, they will sprint down the field and cross the finish line, where their final time will be called.

Handstand Walk:

The athlete must kick up to a handstand with both hands behind the line denoting the start of the segment being attempted. Stepping across the line, or landing with the hands across the line while kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the handstand, they must restart from the last increment crossed. Both hands must cross the line marking the 2.5m segment for it to count. Each 2.5m segment will count as 1 rep.

Rope Climb:

Every repetition begins with the athlete on the floor at the rope. The athlete may ascend the rope any way they so choose. The athlete must make obvious contact with the frame/rig supporting the rope. Touching the clip, connecting the rope to the frame does not count as a rep. The athlete may only jump off the rope after their hands pass under the safety marker. Leaving the rope before one’s hands are below the safety marker will result in a no rep.

Wall Balls:

The medicine ball must be taken from the bottom of a squat (hip crease below knee) and thrown to hit the specified target. The ball must hit the target to be counted as a rep. If the ball drops to the ground, it cannot be caught from the bounce. The ball must settle on the ground before being picked up for the next rep.

Double Unders:

The rope must pass completely under the feet twice for each jump. The rope must spin forwards for the rep to count.

Event 4

(Men/ Women)

4 RFT
18/14 HSPU
37.5-32.5-27.5-12.5m Farmers Walk
80/50kg
8 min Cap

(Masters Men 35-39, 40+ /Master Women 35-39)

4 RFT
14/10 HSPU
37.5-32.5-27.5-12.5m Farmers Walk
70/45kg
8 min Cap

(Boys 16-17/ 14-15)

4 RFT
14 HSPU
37.5-32.5-27.5-12.5m Farmers Walk
60/50kg
8 min Cap

(Masters Women 40+, Girls 16-17)

4 RFT
10HSPU
37.5-32.5-27.5-12.5m Farmers Walk 40kg
8 min Cap

Event 4 Standards:

The event will start with all the athletes at the finish line, with a call of 3 -2-1- GO, the athletes will run across the floor and begin their Handstand Push-Ups at the designated wall. After the athlete completes their HSPU, they will move to the torpedoes and take them back and forth to the designated positions. This will continue for 3 more rounds. After the athlete shows control of lowering the final farmers carry to the floor, they will sprint to the finish line where their final time will be called.

Handstand push ups

Every repetition of the handstand push up begins at the top of the handstand with the body in a straight line, the arms locked out and heels touching the wall, and ends in the same position, the athlete’s back and butt may not touch the wall in the extended handstand position. The palm of the hands must stay inside the square marked on the floor. At the bottom, the athlete’s head must makes obvious contact with the ground, at this point, the athlete may use a strict or kip push up to return to the extended handstand.

Farmer’s Carry

The Torpedoes begin on the floor at the ZERO meter mark. The athlete must show a controlled deadlift, before they begin to move forward. At the end of the first part of the walk, the athlete must place the torpedoes on the floor once fully crossing the line before turning around, deadlifting the torpedoes again, and beginning the walk back to the finishing marker.

Throughout the farmer’s carry, the athlete may not throw or drop the torpedoes from above the knee. The athlete will receive a no-rep for the walk and must re-do the last segment before moving on.

Event 5

(Men)

For Time:
9-15-21 Thrusters 50kg
9-7-5 MU
8 min Cap

(Women, Boys 14-15)

For Time:
9-15-21 Thrusters 35kg
5-4-3 MU
8 min Cap

(Masters Men 35-39, Masters Men 40+, Boys 16-17)

For Time:
9-15-21 Thrusters 45kg
7-5-3
8 min Cap

(Masters Women 35-39/ Masters Women 40+)

For Time:
3-2-1 MU
9-15-21 Thrusters 35/30kg
8 min Cap

(Girls 16-17)

For Time:
3-2-1 BMU
9-15-21 Thrusters 30kg
8 min Cap

Event 5 (Final) Standards:

The event will start with all the athletes at the finish line, with a call of 3 -2-1- GO, the athletes will run across the floor to their barbell and begin their thrusters/ or to their set of rings/bar for their set of Muscle Ups. Once the final repetition of the thruster has been completed, and the barbell lowered to the ground, the athlete will continue to the rings. This will repeat for 2 more arounds. After each round the athlete will need to move a sandbag to a designated spot symbolling the start of the next round.Once the athlete completes the last Muscle up/Thruster, they will sprint down the field and cross the finish line, where their final time will be called.

Thrusters:

The bar starts on the ground. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the knee in the bottom position. The barbell must come to a full lockout overhead, with the hips knees and arms fully extended. The bar must be directly over the middle of the athlete’s body. A squat clean is allowed when the bar is taken from the floor. The movement must be in a continuous motion, a dip under the bar is not allowed.

The barbell may not be dropped from overhead or behind the athletes body, the first offense will be a no rep, the second will be a no rep for the whole set, and the third will result in the athlete being disqualified from the event; it may only be released below eye level. It is the responsibility of the athlete to insure the barbell remains in their designated lane.

Ring Muscle Ups:

In the muscle up, the athlete must begin with in hang position on the rings with the arms fully extended and the feet off the ground. The movement finishes when the arms are locked out above the rings. Kipping is allowed, but athlete’s feet may not move above the rings during the kip, and the athlete must move through the dip portion of the muscle up. Gymnastics straight arm kip is not allowed.

Girl’s 16-17: Bar Muscle Ups:

The Athlete must start from the hang position, arms locked, below the pull up bar. For the completion of the movement, the athlete will have the arms locked out over the pull up bar with shoulders above or over the bar.

A pull over/roll to support is not allowed. The athlete must move through the dip portion above the bar. Gymnastics straight arm kip is not allowed. The athlete may not rest on the pull up bar; neither on the way up, or the way down from the muscle up.