RX Qualifier Event 23.1A:

4 Sets

2 Minutes On/1 Minute Off 

100 Double Unders 

Max Reps  Clean & Jerk 

Male - 115,135,155,185

Female - 75,95,105,125

Scaled Qualifier Event 23.1A:

4 Sets

2 Minutes On/1 Minute Off 

100 Single Unders

Max Reps  Clean & Jerk 

Male - 75,95,115,135

Female - 55,65,75,95

Flow

The workout will begin with the weight loaded on the barbell. At the call of 3,2,1 Go the athlete will have two minutes to complete 100 Double Unders (scaled: Single Unders). Upon completion of the Double Unders, the athlete will complete as many reps as possible with the remaining time at the prescribed weight. The athlete will complete this sequence of movements for a total of four sets.  The athlete will then have a mandatory one (1) minute rest period.  During this time the athlete will adjust the barbell weight for the 2nd set of the workout. Athletes must use a single barbell and may use outside assistance to help with changing weight during the rest periods.  At the end of the mandatory one minute rest period, the athlete will continue to follow the same sequence for three more sets. Following the fourth  and final mandatory rest period the athlete will have three minutes to establish a 1 Rep Max Clean & Jerk (Part B). 

Scoring Part A: will be the total number of Clean & Jerk repetitions performed for all 4 sets combined. 

Scoring Part B: the heaviest Clean & Jerk successfully lifted.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Double Unders

• This 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. 

Single Unders

• For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. 

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground.(No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders (No thrusters).

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

RX Qualifier Event 23.1B:

3 Minutes to Establish 

1 Rep Max Clean & Jerk

*everyone will RX this workout. Scaled is not necessary.

RX Qualifier Event 23.2: 

Amrap 12 Minutes 

12,18,24,30,36,42,48…

Wall Ball 

6 Burpee Box Jump Overs…

Male - 20lb WB 30” Box 

Female - 14lb WB 24” Box

Scaled Qualifier Event 23.2: 

Amrap 12 Minutes 

12,18,24,30,36,42,48…

Wall Ball 

6 Burpee Box Jump Overs…

Male - 20lb WB 24” Box 

Female - 14lb WB 20” Box 

Flow:

At the call of the 3,2,1 Go the athlete will begin with 12 Wall Balls at their prescribed weight.  Upon completion of the 12 Wall Ball, the athlete will move to complete 6 Burpee Box Jump Overs (scaled: allowed to step over).  Upon completion of the 6 BBJOVs, the athlete will move back to their Wall Ball and complete the round of 18. The athlete will continue this sequence where the wall ball rep scheme increases by 6 repetitions and the BBJOVs will remain the same. The workout is complete when the clock hits the 12 minute mark.

Scoring: is the total number of repetitions completed in 12 Minutes.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Wall Ball

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• Squat until the hip crease is below the knees.

• A squat clean to start is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• • If the ball hits low or does not hit the wall, the rep will not count.

• • If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

• • NOTE:If using a mounted Wall-ball target,it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.

Burpee Box Jump Overs 

• The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.

• Athletes may step or jump in and out of the push-up position.

• Each Rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.

• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

• After landing on the box,the athlete may jump or step off to the other side.

• Alternatively,the athlete may jump completely over the box.

• If jumping over the box,the feet must pass over the box, not around it, and the athlete must use a two-foot landing.

• There is no requirement to stand tall while on top of the box.

• Scaled may step up.

RX Qualifier Event 23.3: 

6 Rounds For  Time 

21 Cal Row 

15 T2B

9 Bench Press 

Cap 20:00 Minutes 

Male - 185lb 

Female - 125lb

Scaled Qualifier Event 23.3: 

6 Rounds For  Time 

21 Cal Row 

15 Hanging Knee Raises 

9 Bench Press 

Cap 20:00 Minutes 

Male - 115lb 

Female - 65lb  

Flow:

This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1 ... go,” row 21 calories (counting up). When the rower reads 21 calories, move to the pull-up bar and complete 15 toes-to-bars. Once the toes-to-bars are complete, move to the bench station and complete 9 bench press. Continue this sequence for a total of 6 rounds or  20 minutes. In the event that the athlete gets time caps he/she will add 1 rep for every rep not completed to the 20:00. 

Scoring: The time it takes the athlete to complete all 6 rounds. 

*We encourage athletes to have a judge to verify standards are being met.

Movement Standards:

Concept 2 Rower

• The monitor on the rower must read 0 calories at the start of each round. Judge/buddy  can help the athlete reset the monitor after each round. 

• Athletes must remain seated until the rower reads 21 on the monitor. 

Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

•  Heels must be brought back behind the bar. 

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

Bench Press 

• Each Rep Starts with Full Extension Of The Arms.

• Before lowering,you must pause with your arms clearly extended and the bar over your torso.

• A spotter may NOT be used to assist with a lift out of the rack.

• Both Feet Must Remain On The Floor(or bumper plates)throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout movement.

• During The Lift,if your feet come off the floor(or bumper plates) at any point,or your shoulders and/or buttocks come off the bench, the rep will not count.

• The bar must make contact with any part of the torso at the bottom.

• You may NOT pause or rest with your torso.

• The rep counts when your arms return to full extension with the bar over your torso.

• Before racking the bar,you must pause briefly with the bar at full extension.

• If a spotter touches the bar at any point,it is an immediate no rep and the bar must be returned to the rack.

• You May Use Any Available Flat Bench.

• You May Place Bumper Plates Under Your Feet.

• You may NOT floor press or use a bench with any incline or decline.

• Athletic Tape On the bar must be used to establish 40-inch(102-centimeter)width.

• No Part Of Your Hands Maybe Wider Than 40 Inches(102centimeters).

• If any part of your hands makes contact with the tape at any point,the rep will not count.

• You must use a standard,pronated grip.The thumb can be wrapped around the bar but is not mandatory.

RX Qualifier Event 23.4: 

For Time

15 Shuttle Runs

30 Alt DB Snatch

15 Shuttle Runs

Cap 7:00 Minutes 

Male - 70lb DB 

Female - 50lb DB 

Scaled Qualifier Event 23.4: 

For Time

15 Shuttle Runs

30 Alt DB Snatch

15 Shuttle Runs

Cap 7:00 Minutes 

Male - 50lb DB 

Female - 35lb DB 

Flow:

This test begins with the athlete standing behind the shuttle-run start line. After “3, 2, 1 ... go,” perform 15 shuttle runs. One shuttle run = 50 ft (25 ft down the field of play and 25 ft back). After completing the shuttle runs, move to the Dumbbell and perform 30 Alternating DB Snatches. After 30 Alt. DB Snatches, move back behind the shuttle-run start line for the final 15 shuttle runs. The clock stops when the athlete run across the taped line on his/her 15th shuttle run repetition. In the event the athlete does not complete the workout in the allotted time, the athlete will add 1s to the 7 minute cap for every rep not complete. 

Scoring: The time the athlete completes the workout. 

*We encourage athletes to have a judge to verify standards are being met and keep track of total time or reps.

Movement Standards:

Shuttle Runs

• Each Rep Of The Shuttle Run=50ft
  - 25ft down + 25ft back.

• Each Rep starts with the feet clearly behind the start line.

• At each turn around,both feet and one hand must touch the ground over the line before the athlete may return.

• Stepping on or touching the line will not count.

• On the final shuttle run,the athlete must simply pass the line to begin their dumbbell snatches.

• One repetition of the shuttle run=the length of the competition floor and back(50ft).

• If an athlete is time-capped on the shuttle run and does not complete the full 50-foot distance down and back, the repetition will not count.

• There is no partial credit for completing 25ft of the shuttle-run repetition.

Dumbbell Snatch

• The dumbbell snatch starts with both heads of the dumbbell on the ground.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go permitted.Bouncing The Dumbbell Is not allowed.

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

• Thenon-liftinghandorarmmayNOTmakecontact with the legs or other parts of the body during the repetition.

• The rep is credited when: the arms,hips,and knees are fully extended;and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive assistance moving or resetting the dumbbell.

RX Qualifier Event 23.1A:

4 Sets

2 Minutes On/1 Minute Off 

100 Double Unders 

Max Reps  Clean & Jerk 

Male - 115,135,155,185

Female - 75,95,105,125

Scaled Qualifier Event 23.1A:

4 Sets

2 Minutes On/1 Minute Off 

100 Single Unders

Max Reps  Clean & Jerk 

Male - 75,95,115,135

Female - 55,65,75,95

Flow

The workout will begin with the weight loaded on the barbell. At the call of 3,2,1 Go the athlete will have two minutes to complete 100 Double Unders (scaled: Single Unders). Upon completion of the Double Unders, the athlete will complete as many reps as possible with the remaining time at the prescribed weight. The athlete will complete this sequence of movements for a total of four sets.  The athlete will then have a mandatory one (1) minute rest period.  During this time the athlete will adjust the barbell weight for the 2nd set of the workout. Athletes must use a single barbell and may use outside assistance to help with changing weight during the rest periods.  At the end of the mandatory one minute rest period, the athlete will continue to follow the same sequence for three more sets. Following the fourth  and final mandatory rest period the athlete will have three minutes to establish a 1 Rep Max Clean & Jerk (Part B). 

Scoring Part A: will be the total number of Clean & Jerk repetitions performed for all 4 sets combined. 

Scoring Part B: the heaviest Clean & Jerk successfully lifted.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Double Unders

• This 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. 

Single Unders

• For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. 

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground.(No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders (No thrusters).

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

RX Qualifier Event 23.1B:

3 Minutes to Establish 

1 Rep Max Clean & Jerk

*everyone will RX this workout. Scaled is not necessary.

RX Qualifier Event 23.2: 

Amrap 12 Minutes 

12,18,24,30,36,42,48…

Wall Ball 

6 Burpee Box Jump Overs…

Male - 20lb WB 30” Box 

Female - 14lb WB 24” Box

Scaled Qualifier Event 23.2: 

Amrap 12 Minutes 

12,18,24,30,36,42,48…

Wall Ball 

6 Burpee Box Jump Overs…

Male - 20lb WB 24” Box 

Female - 14lb WB 20” Box 

Flow:

At the call of the 3,2,1 Go the athlete will begin with 12 Wall Balls at their prescribed weight.  Upon completion of the 12 Wall Ball, the athlete will move to complete 6 Burpee Box Jump Overs (scaled: allowed to step over).  Upon completion of the 6 BBJOVs, the athlete will move back to their Wall Ball and complete the round of 18. The athlete will continue this sequence where the wall ball rep scheme increases by 6 repetitions and the BBJOVs will remain the same. The workout is complete when the clock hits the 12 minute mark.

Scoring: is the total number of repetitions completed in 12 Minutes.

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Wall Ball

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• Squat until the hip crease is below the knees.

• A squat clean to start is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• • If the ball hits low or does not hit the wall, the rep will not count.

• • If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

• • NOTE:If using a mounted Wall-ball target,it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.

Burpee Box Jump Overs 

• The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.

• Athletes may step or jump in and out of the push-up position.

• Each Rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.

• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

• After landing on the box,the athlete may jump or step off to the other side.

• Alternatively,the athlete may jump completely over the box.

• If jumping over the box,the feet must pass over the box, not around it, and the athlete must use a two-foot landing.

• There is no requirement to stand tall while on top of the box.

• Scaled may step up.

RX Qualifier Event 23.3: 

6 Rounds For  Time 

21 Cal Row 

15 T2B

9 Bench Press 

Cap 20:00 Minutes 

Male - 185lb 

Female - 125lb

Scaled Qualifier Event 23.3: 

6 Rounds For  Time 

21 Cal Row 

15 Hanging Knee Raises 

9 Bench Press 

Cap 20:00 Minutes 

Male - 115lb 

Female - 65lb  

Flow:

This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1 ... go,” row 21 calories (counting up). When the rower reads 21 calories, move to the pull-up bar and complete 15 toes-to-bars. Once the toes-to-bars are complete, move to the bench station and complete 9 bench press. Continue this sequence for a total of 6 rounds or  20 minutes. In the event that the athlete gets time caps he/she will add 1 rep for every rep not completed to the 20:00. 

Scoring: The time it takes the athlete to complete all 6 rounds. 

*We encourage athletes to have a judge to verify standards are being met.

Movement Standards:

Concept 2 Rower

• The monitor on the rower must read 0 calories at the start of each round. Judge/buddy  can help the athlete reset the monitor after each round. 

• Athletes must remain seated until the rower reads 21 on the monitor. 

Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

•  Heels must be brought back behind the bar. 

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

Bench Press 

• Each Rep Starts with Full Extension Of The Arms.

• Before lowering,you must pause with your arms clearly extended and the bar over your torso.

• A spotter may NOT be used to assist with a lift out of the rack.

• Both Feet Must Remain On The Floor(or bumper plates)throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout movement.

• During The Lift,if your feet come off the floor(or bumper plates) at any point,or your shoulders and/or buttocks come off the bench, the rep will not count.

• The bar must make contact with any part of the torso at the bottom.

• You may NOT pause or rest with your torso.

• The rep counts when your arms return to full extension with the bar over your torso.

• Before racking the bar,you must pause briefly with the bar at full extension.

• If a spotter touches the bar at any point,it is an immediate no rep and the bar must be returned to the rack.

• You May Use Any Available Flat Bench.

• You May Place Bumper Plates Under Your Feet.

• You may NOT floor press or use a bench with any incline or decline.

• Athletic Tape On the bar must be used to establish 40-inch(102-centimeter)width.

• No Part Of Your Hands Maybe Wider Than 40 Inches(102centimeters).

• If any part of your hands makes contact with the tape at any point,the rep will not count.

• You must use a standard,pronated grip.The thumb can be wrapped around the bar but is not mandatory.

RX Qualifier Event 23.4: 

For Time

15 Shuttle Runs

30 Alt DB Snatch

15 Shuttle Runs

Cap 7:00 Minutes 

Male - 70lb DB 

Female - 50lb DB 

Scaled Qualifier Event 23.4: 

For Time

15 Shuttle Runs

30 Alt DB Snatch

15 Shuttle Runs

Cap 7:00 Minutes 

Male - 50lb DB 

Female - 35lb DB 

Flow:

This test begins with the athlete standing behind the shuttle-run start line. After “3, 2, 1 ... go,” perform 15 shuttle runs. One shuttle run = 50 ft (25 ft down the field of play and 25 ft back). After completing the shuttle runs, move to the Dumbbell and perform 30 Alternating DB Snatches. After 30 Alt. DB Snatches, move back behind the shuttle-run start line for the final 15 shuttle runs. The clock stops when the athlete run across the taped line on his/her 15th shuttle run repetition. In the event the athlete does not complete the workout in the allotted time, the athlete will add 1s to the 7 minute cap for every rep not complete. 

Scoring: The time the athlete completes the workout. 

*We encourage athletes to have a judge to verify standards are being met and keep track of total time or reps.

Movement Standards:

Shuttle Runs

• Each Rep Of The Shuttle Run=50ft
  - 25ft down + 25ft back.

• Each Rep starts with the feet clearly behind the start line.

• At each turn around,both feet and one hand must touch the ground over the line before the athlete may return.

• Stepping on or touching the line will not count.

• On the final shuttle run,the athlete must simply pass the line to begin their dumbbell snatches.

• One repetition of the shuttle run=the length of the competition floor and back(50ft).

• If an athlete is time-capped on the shuttle run and does not complete the full 50-foot distance down and back, the repetition will not count.

• There is no partial credit for completing 25ft of the shuttle-run repetition.

Dumbbell Snatch

• The dumbbell snatch starts with both heads of the dumbbell on the ground.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go permitted.Bouncing The Dumbbell Is not allowed.

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

• Thenon-liftinghandorarmmayNOTmakecontact with the legs or other parts of the body during the repetition.

• The rep is credited when: the arms,hips,and knees are fully extended;and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive assistance moving or resetting the dumbbell.