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STANDARDS

Synchro Lateral Burpees over the Bar:
The athlete will start standing, then proceed to a chest to deck position before jumping or stepping feet back together then jumping with a two-foot takeoff and two foot landing on the other side of the bar. The rep is credited when both feet land on the other side of the bar. The next rep must start with the athlete falling back to a chest to deck position and then continuing in that manner for the prescribed reps. For these reps to be synchronized the athletes will start on one side of the bar and meet at a chest to deck position before starting the rep. The rep is credited when both athletes reach the other side of the bar. They do not need to get to the other side of the bar at the same time, but must meet in a chest to deck position before starting the next rep.

Squat Clean:
For the Cleans, each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be received at or above collar bone height and ridden into a full front squat position then stood up until we see extension of the knees and hips. The reps do not need to be unbroken, but the reps must be 3 successful reps in a continuous fashion, then 2 reps in a continuous fashion, then 1 rep by each athlete.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

STANDARDS

RX
Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep.

BAM
Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep. Athletes may do step-ups as well but must reach full extension, both feet on the box, for the rep to count.

STANDARDS

RX
Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Athletes will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. These are to be done laterally to the bar.

Handstand Push-Ups:
Strict or Kipping Reps are allowed.
Hands must be within a 30 inch box and 10 inches from the wall.
The rep will start with the athletes kicking up to full extension of the elbows, shoulders, and hips with heels on the wall.
Athletes will then descend until their head hits the mat before pressing back up to full extension with their heels clearly on the wall and their butt off the wall.

Wall Balls:
A rep is defined by the athlete's hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

BAM

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Athletes will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two-foot takeoff and land with a two foot landing on the other side of the bar. Athletes may also step over the barbell. These are to be done laterally to the bar.

Dual Dumbbell Shoulder-To-Overhead 25
Each rep starts with both dumbbells in the front rack position, resting on the top or front of the shoulders. Athletes can use any of the following: strict press, push press, push jerk, or split jerk in the overhead position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbells directly over the middle of the body.

Wall Balls:
A rep is defined by the athlete's hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

STANDARDS
RX:

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.
One athlete must be in a dead-hang position while the other athlete is working.

Synchro Dumbbell Snatch:
Athletes will start with a single dumbbell per athlete. They must stand the dumbbell to the hip, then proceed to swing the dumbbell in one motion from the hip to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Toe to Bar
Start each rep with full extension at the bottom with the arms fully extended.
Feet must clearly pass behind the line of the bar in order to start the rep and both feet must contact the bar between the hands for the rep to be credited
One athlete must be in a dead-hang position while the other athlete is working.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 60 calories.

BAM

Open-Standard Jumping Pull-Ups
For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall.

At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.

The re is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.) but they may not tape the bar and wear hand protection.

Synchro Dumbbell Snatch:
Athletes will start with the dumbbell in the same arm. They must stand the dumbbell to the hip, then proceed to swing the dumbbell in one motion from the hip to overhead with a full locked-out position overhead in a synchronized fashion. For the rep to count, athletes must meet in a full locked out position.

Knee Raises
The athlete will start with a dead hang from the pull-up bar, breaking the parallel plane from the floor with their knees. When stringing multiple reps together, the feet will break the parallel plane of the rig behind them. The knees do not need to touch the chest / stomach area for the rep to count - only to break the parallel plane with the floor.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 50 calories.