ALL LEVELS of Athletes

7 Minutes directly after WOD #1 to find a heavy load of:

1 Rep Cluster

FILM Standard

Prior to starting, film the , barbell and plates to be used so the loads can be seen clearly. Before or after each lift, the athlete must state the weight and show the plates used. At the end of the workout, film the barbell being unloaded, and show the weight of the plates in order to clarify the actual heaviest load lifted. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT Standard

Cluster

This is a barbell cluster in which the barbell moves from the floor to the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come from the floor to the bottom of the squat to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body. No Push JERKS allowed.

https://youtu.be/2SVbnqT6Lpk

RX & Master Athletes

12 minute time cap 

3 rounds

5 Hang Power Snatch 95/65

10 Pull Up

Then

2 rounds

5 Hang Squat Snatch 135/95

10 C2B Pull Up

Then

1 Round

5 Squat Snatch 155/115

10 Bar Muscle up

INT. Athletes

12 minute time cap 

3 rounds

5 Hang Power Snatch 75/55

10 Ring Row

Then

2 rounds

5 Hang Squat Snatch 95/65

10 Jumping Pull up

Then

1 Round

5 Squat Snatch 135/95

10 Pull Up

MOVEMENT STANDARDS RX & MASTERS

HANG POWER SNATCH

The barbell begins on the ground then deadlifted up to the hang position. Hang position can be anything off the floor, and must be lifted overhead in one motion. Hang Squat snatches are allowed. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

CHIN OVER BAR PULL UPS

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

HANG SQUAT SNATCH

The barbell begins on the ground then deadlifted up to the hang position. Hang position can be anything off the floor, and must be lifted overhead in one motion. Hang Squat snatches are only allowed. Hang Power Snatches are not allowed and is a no rep. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

CHEST TO BAR PULL UP

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top, the chest must clearly come into contact with the bar below the collarbone.

SQUAT SNATCH

The barbell begins on the ground and must be lifted overhead in one motion. Squat snatches are only permitted. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

BAR MUSCLE UP

In the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.

INTERMEDIATE ATHLETES

HANG POWER SNATCH

The barbell begins on the ground then deadlifted up to the hang position. Hang position can be anything off the floor, and must be lifted overhead in one motion. Hang Squat snatches are allowed. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

RING ROWS

In the ring rows, the athlete's shoulders and hips must start on the ground and return to the ground on every repetition. Arms must be straight at the bottom (elbows fully extended) and the athlete must rise until the rings touch their shoulders. 100 ring rows are no joke: this is harder than pull-ups

HANG SQUAT SNATCH

The barbell begins on the ground then deadlifted up to the hang position. Hang position can be anything off the floor, and must be lifted overhead in one motion. Hang Squat snatches are only allowed. Hang Power Snatches are not allowed and is a no rep. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

JUMPING PULL UP

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 or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

SQUAT SNATCH

The barbell begins on the ground and must be lifted overhead in one motion. Squat snatches are only permitted. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

CHIN OVER BAR PULL UPS

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

RX & Master Athletes

Amrap 14

20 Alt DB Snatch 50/35

15 Toes to Bar

10 Burpee Box Jump Over 24/20

INT. Athletes

Amrap 14

20 Alt DB Snatch 35/20

15 Knee Raises

10 Burpee Box Jump Over 24/20 (Step ups allowed)

FILM Standards

Prior to starting, film the dumbbell, box and bar to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT Standards

DUMBBELL SNATCH

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

TOES TO BAR

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. The heels may not rise above the height of the bar during the kip. Both feet must come into contact with the bar at the same time, inside the hands.

KNEE RAISES

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

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. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. STEP UPS ALLOWED FOR INT. ATHLETES ONLY

https://youtu.be/IcEyV3zUIaQ

RX & Master Athletes

AMRAP 13 Minutes

3/6/9/12....etc

Calories AD

Cluster 95/65

INT. Athletes

AMRAP 13 Minutes

3/6/9/12....etc

Calories AD

Cluster 75/55

FILM Standards

Prior to starting, film the barbell of the cluster to be used so the loads can be seen clearly. Also film the Assault Bike at 0. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

MOVEMENT Standards

Assault Bike (AD)

The monitor on the AD Bike must be set to zero at the beginning of each bike. • The athlete may have assistance resetting the monitor each round. • The athlete must stay seated on the bike until the monitor reads prescribed calories. Only Assault Bikes can be used.

Cluster

This is a barbell cluster in which the barbell moves from the floor to the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come from the floor to the bottom of the squat to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body. No Push JERKS allowed.

https://youtu.be/2SVbnqT6Lpk

RX & Masters Athletes

30 Deadlift 185/125

30 HSPU

30 cal row

30 HSPU

30 Deadlift 185/125

INT. Athletes

30 Deadlift 135/95

7 Wall Walks

30 Cal row

7 Wall Walks

30 Deadlift 135/95

FILM Standards

• Film the measuring process for the wall-walk tape marks.

• Film the plates and barbell to be used so the loads can be seen clearly. 

• Videos must be uncut and unedited to accurately display the performance. 

• A clock or timer must be visible throughout the workout. 

• Shoot the video so all exercises can be seen clearly meeting the movement standards. 

• Videos shot with a fisheye lens or similar lens may be rejected. 

• Do NOT use a countdown timer. 

Movement Standards

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing

HSPU

The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep. • The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.)

The arms must be fully extended and in line with the body before the athlete can descend. • Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. • The hands must remain inside the 40-by-24-inch box. • If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

At the bottom, the head must make contact with the ground. • If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. • Kipping IS allowed.

The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body. • The feet may be no wider than the width of the hands at the lockout.

WALL WALKS

• At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. 

• Any part of the hand may touch the tape line. 

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. 

• Any part of the hand may make contact with the tape line. 

• Both feet must be touching the ground before starting the next rep

ROW

The monitor on the rower must be set to zero at the beginning of each row. • The athlete may have assistance resetting the monitor each round. • The athlete must stay seated on the rower until the monitor reads 15 calories. • If the athlete reaches the time cap on the rower, the number of calories completed when the rower comes to a rest will count (i.e., the rollover calories will count).