CrossFit Huaka'i Triple Threat Classic

In 9 minutes

Find the heaviest combined weight of complex:

3 Front Squats

 +

2 Cleans

 +

1 Jerk

*Athletes can start in any order.

*Lift must be completed as a complex, pauses at the front rack or hang is ok. 

*Team must declare which athlete will contribute their complex weight as second score

*See movement standards at bottom of page

**2 Scores**

1. Teams total combined weight

2. Weight of declared indiviual athlete 
 

Before the start, each team must declare one athlete that will contribute their best completed complex as their team's second score.

Teams will start in the athlete starting area. On 3,2,1 go! All athletes may run out to load their bar for the first attempt at the complex. The non-working athletes must return to the athlete starting area before the working athlete may start their complex. Teams are allowed to help reload bars and switch working athletes whenever they like but must return to the starting area.

For the complex the bar will be coming from the floor. Once athletes start their lift the bar may not be released to the floor. Athletes may pause in the front rack and hang position only.

*See movement standards at bottom of page*

Front squats are started and finished at full extention. Squat cleans WILL NOT count as one the 3 front squat. When all 3 front squats are complete athlete can attempt the cleans.

Cleans can be any style squat, power, or split.  When the 2 cleans are complete athlete can attempt the jerk.

The jerk starts at the shoulders and is credited at full extention with feet in line with each other. If the jerk is missed and returned to the front rack position, athlete may reattempt the lift.

If athlete completes the complex successfully their weight will be log and added to teams score.

In the event an athlete starts their complex before the time cap ends, they will be allowed to complete the remainder of their lift even if time as elasped.

For Time

9 rounds(3 each)

9 Toe to Bar | Knee raises

9 Power Snatches (95/65) | (75/55)

9 Shuttle Runs

11min CAP

*One athlete works at a time.

*Must complete a round before tagging off next athlete.

*Non-working athlete must remain behind starting line until tag is made.

*Shuttle runs start at the line closest to the rig.

*All athletes must complete 3 rounds each.

*See movement standard at bottom of  page

*Score* 

Time to complete work or total rep in the time cap

Teams will start in the athlete starting area. On 3,2,1 go! One athletes may run out to the rig to start their Toe-to-bar. Once Toe-to-bars are complete they may move on to the barbell to start work on power snatches.

Once power snatches are complete athlete will start shuttle runs.

Shuttle runs start at the line closest to the rig. One rep will be 1 pass across the competition floor. When all runs are complete athlete may tag off next athlete, where they will work to complete their round.

This will continue until all 9 rounds are complete or time cap is met. If time cap is met score will be completed reps.

All athletes must do their 3 rounds of work.

See movement standards at the bottom of page.

For Time

Athlete 1

21 Thrusters (95/65)|(75/55)

21 Lateral over Burpees

Athlete 2

15 Thrusters (135/85)|(95/65)

15 Lateral over Burpees

Athlete 3

9 Thrusters (155/105)|(115/85)

9 Lateral over Burpees

**Sandbag (150/100)|(100/50)**

CAP 10 minutes

*Only Athlete 1 will do the 21s, Athlete 2 the 15s, and Athlete 3 the 9s

*One team member must hold the designated sandbag in a bear hug in order to work.

*If sandbag is dropped or breaks standard (see standard below), work must stop.

*One athlete may hold the sandbag during each set.

*Sandbag can only be switched between team members when ALL athletes are in the starting area.

**If the team decides to switch who is holding the sandbag mid-round, the working athlete must return to the start line before the resting athletes switch positions, then the working athlete may return to the floor to complete their set of movements.

Teams must pick ONE athlete for each set of movements (all 21, all 15, or all 9). The athlete that is chosen may only complete their portion of the workout.

Teams will start in the athlete starting area. On 3,2,1 go! Athlete 1 will run to load their own barbell (team does not need to hold sandbag yet). Work can begin once one of the other two resting athletes is holding the sandbag in a bearhug. If sandbag is dropped or breaks standards (read standard below), Athlete 1 must stop working. They may continue once the sandbag is back in the bearhug position.

Once the set of 21 thrusters AND burpees are complete, the sandbag may be dropped. Athlete 1 will move barbell to the next rep area and switch with Athlete 2. Athlete 2 will load their own barbell (team does not need to hold sandbag yet). Once barbell is loaded and sandbag is up in the bearhug position, work may start. 

Once the set of 15 thrusters AND burpees are complete, the sandbag may be dropped and Athlete 2  will move barbell to the next rep area and switch with Athlete 3. Athlete 3 will load their own barbell (team does not need to hold sandbag yet). Once barbell is loaded and sandbag is up in the bearhug position, work may start.

100/80 Cal Assault Bike

80/70 Cal Rower

60 Single Arm Devil's Press (50/35)|(35/20)

CAP 13 minutes

*One athlete works at a time. All cal, reps are shared as team decides.

*Switch whenever but must tag next athlete waiting in starting area. 

**3 Scores**

1. Time to complete all cal/reps.

2. Time to complete the 100/80 calories on the Assault Bike. This will be a tiebreaker in the overall competition.

3. As many calories as possible on the Assault Bike after completing all set cals/reps

On 3,2,1 Go! One athlete will run from the athlete starting area to their bike and start chipping away at set calories. Teams may switch however they want BUT must tag off with next working athlete at the starting area.

Once the calories are met on the bike, the time will be taken as one of the team's 3 scores. This will also serve as an overall tiebreaker for the competition. 

The team then moves on to the rower and after completing set calories will move on to the Single-arm Devils Press. When all work is completed, the time will be taken AFTER the working athlete returns to the starting area for the team's second score.

In any remaining time after completing all cals/reps, the Team can hit their third score with as many calories as possible on the Assault bike.

In the event a team does not complete set work in the time cap their score will be total reps completed. They will also score a zero on the third score of this workout.