Northern California Classic 2022

EMOTM 10:00:

1 squat clean and jerk

*Athletes will have 45 seconds to perform the lift and 15 seconds to transition to the next barbell.  Multiple attempts are permitted at each bar.  If the bar is in motion at call of time, a successful lift will be allowed. Power clean plus front squat will be permitted.

ELITE: (245/165) (255/170) (265/175) (275/185) (285/195) (305/210) (315/220) (325/225) (335/235) (345/240)

RX/35-49: (215/150) (225/155) (235/160) (245/165) (255/175) (265/175) (275/185) (285/195) (305/210) (315/220)

NOVICE/SCALED/50+: (135/95) (155/105) (165/115) (175/125) (185/135) (205/145) (215/150) (225/155) (235/160) (245/165)

For time:  Time cap is 8:00

9-7-5

Ring Muscle up

Dball over shoulder

ELITE/RX/35-49: (150/100) 

16-17/50+: (100/80) (3-2-1 RMU)

14-15: (80/60) (3-2-1 RMU)

SCALED/NOVICE: (100/80) Toes to Rings

*Athlete begins on starting mat.  At call of 3-2-1 go they advance to their rings and complete 9 ring muscle ups. They then advance to the Dball and complete 9 Dballs over shoulder. Athletes return to the rings and perform 7 ring muscle ups before going to the Dball and performing 7 Dball over shoulder.  The final round is 5 ring muscle ups and 5 Dball over shoulder.  The clock stops when athletes return to the finish mat. 

PLEASE WRITE LEGIBLY - NAMES & DIVISION

Max time handstand hold

*Athletes will have 4:00 to establish a max time unbroken handstand hold.  Unlimited attempts allowed, but only the longest attempt will be scored.  Each athlete will be limited to a 4 foot x 6 foot area to perform their hold. Movement in the 4x6 area is allowed but any part of the hand, like a finger tip, goes off the area the hold is broken. 

MAX TIME UNBROKEN ________________

Please write to the tenth of the second. 00:00:00

4-3-2-1-2-3-4        Time cap is 8:00.

Bar Muscle Up

Snatch

ELITE: (185/125) (205/145) (225/155) (245/165)

RX/35-49: (155/105) (185/125) (205/145) (225/155)

16-17/50+: (115/75) (135/95) (155/105) (185/125)

NOVICE/SCALED: (95/65) (115/75) (135/95) (155/105) Chest to Bar pull ups

14-15: (75/55) (95/65) (115/75) (135/95) Chest to Bar

*Athletes begin on starting mat.  At call of 3-2-1 go, they move to the pull up bar and perform 4 bar muscle ups. After the 4th bar muscle ups, athletes will move to the barbell and perform 4 snatches at the prescribed weight.  After the 4th snatch, athletes will move back to the pull up bar and perform 3 bar muscle ups.  Athlete will then perform 3 snatches at the 2nd barbell.  After the 3rd snatch, athletes will move back to the pull up bar and perform 2 bar muscle ups.  After the 2nd bar muscle up, athletes will perform 2 snatches at the 3rd barbell. They will return to the pull up bar for 1 bar muscle up before completing one snatch at the final barbell.  At this point athletes will begin moving back down the ladder with 2 bar muscle ups + 2 snatches, 3 bar muscle ups + 3 snatches and 4 bar muscle ups + 4 snatchs and run to the finish mat. 

3 rounds for time:    12 Min Time Cap

300 meter row

30 goblet squat

3 rope climbs (hand below 10ft line before letting go of the rope)

ELITE/RX/35-49: (32kg/24kg) unbroken squats

16-17/50+: (24kg/16kg)

SCALED: (24kg/16kg) 10 foot climb with no jump

NOVICE/14-15: (16kg/12kg) 10 foot climb with no jump

*Athletes begin on start mat.  At call of 3-2-1 go athletes get on rower and row 300 meters.  Once complete athletes move to their kettlebell and perform 30 goblet squats. After the 30th squat, they then move to the rope and perform 3 rope climbs.  The second and third round will unfold exactly as the first.

**The final round will require ELITE athletes to finish the workout with 3 legless rope climbs. Athletes must touch target before using legs or feet.

***Unbroken athletes may rest between squats but kettlebell may not touch the ground. If it does, they must start that set over.

For time:

5 mile assault bike

300 yard swim
1 mile trail run
300 yard swim

*Athletes will begin behind the bike.  At call of 3-2-1 go they will ride 5 miles then enter the water.  Athletes must transport any equipment needed for trail run with their person during the swim.  Once across the lake, athletes will follow signage and complete the trail loop before re-entering the water and re-crossing the lake.  When the athletes complete the second swim, they must run up the beach to the finish mat.

**Life jackets will be provided for any athletes who are not comfortable completing the swim as written.  Life jacket scores will count as scaled and be stacked below all RX scores.

For time: Time cap is 12:00. 

15-12-9

DB deadlift
DB hang clean
DB shoulder to overhead

*Perform 1 lap swim after round of 15s and 12s.

ELITE/RX/35-49: (50/35)

SCALED/16-17/50+: (40/30)       14-15: (30/20)     

*Athletes begin on start mat.  At call of 3-2-1 go they advance to their DBs and perform 15 reps of deadlift, hang clean, and shoulder to overhead. Once the shoulder to overhead is completed they enter the water at the designated entry point and swim 1 lap of the swimming course.  Once out of the water athletes return to their DBs and perform 12 deadlifts, 12 hang cleans, and 12 shoulder to overheads.  They will then re-enter the water to swim another lap around the course.  The final round will require 9 deadlifts, 9 hang cleans, and 9 shoulder to overheads once all lifts are complete athletes must run to the finish mat to stop the clock.     

**Life jackets will be provided for athletes who do not feel comfortable in the water.  All life jacket scores will be designated as scaled and scored below RX times. 

Complete For Time*  8 minute Time Cap

80-60-40-20

Double Unders          Scale: Singles Unders (1:1) 

8-6-4-2

Burpee Over Box (24"/20")

*Every 2 minutes including at the start, 5 shots on target.

*Athletes begin on starting mat.  At call of 3-2-1 go they advance to the shooting range and must make 5 shots on target in a maximum of 10 attempts.  This is a required buy in for each 2 minutes of the workout.  Once completed, they then return to the competition floor and complete as much of the workout as possible before the next 2:00 interval begins.  Athletes continue in this pattern until completing all work or 8:00 has elapsed, whichever comes first.  If the athlete fails to put 5 shots on taregt within 10 attempts, they must wait at the range until there is only 1:00 left in that interval.

For time:    9 Min Time Cap

9-7-5-3

Worm Thrusters

Ring muscle ups

SCALED: Toes to Rings

*Teams begin under the rig.  At the call of 3-2-1 go all 4 team members advance to the worm and complete 9 Thrusters and finish with the worm racked on the shoulder. Athlete 1 will leave the worm to complete 9 ring muscle ups.  During this time, the worm must be held off the ground by the remaining 3 team members.             

When Athlete 1 returns the team will complete 7 Thrusters and finish with the worm racked on the shoulder.  Athlete 2 will leave the worm and complete 7 ring muscle ups. This will continue with Athlete 3 doing 5 RMU, Athlete 4 doing 3 RMU. Once all RMUs are complete the remaining team members will drop the worm and meet Athlete 4 on the finish mat. If the worm is dropped during the Muscle Ups the Ring Muscle Up athlete must return to the worm to rerack to the shoulder before continuing his or her portion of ring muscle ups.

For time:    10 Min Time Cap

Buy-in: 1 lap swim

5 rounds:
12 worm deadlift
9 worm hang clean
6 worm shoulder to overhead

*Teams begin on starting mat.  At call of 3-2-1 go all 4 enter the water and complete the bouy line swim. When all are out of the water they will begin 5 rounds of 12 deadlifts, 9 hang cleans, and 6 shoulders to overheads with the worm.  Teams will advance the worm each round. After the final shoulder to overhead, teams will drop the worm and continue to the finish mat.