the comp 2023

Event Five
10 rounds for time of:
4 wall walks
40 double unders
*non-working partner must hold sandbag in bear hug (150/100).
 
Intermediate – 3 wall walks, 30 double unders, and 125/70 lbs sandbag.
Novice & Novice Masters – 3 scaled wall walks, 60 single unders, and 100/50 lbs sandbag.
 
12-minute time cap.

Workout Flow

At the call of "3-2-1 GO!" athletes will move from their starting mats to the wall and sandbag. One partner may lay down on the floor ready to start their first wall walk, but may not begin wall walking until the sandbag is being held in a bear hug hold. Once the sandbag is being held, one partner will work to complete 4 wall walks followed by 40 double unders. Teams will complete 10 rounds of this work with time stopping when they are back on their starting mat. 

Your score is the total time is takes to complete all the prescribed work. If the time cap hits with work still to be completed, your score is the total reps completed. 

Partners may switch however they like during the workout. 

Movement Standards

Wall walks

• For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. The tape line closest to the wall is 10 inches from the wall. 
• Both hands must remain on the tape until both feet are on the wall.
• Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Scaled Wall Walks

• All of the above standards apply except the second tape line will be 30” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

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

• 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.

Sandbag Hold

• The athlete must be standing tall with their hips fully extended. The sandbag will be in the front of their body. 
• A bend in the knees is okay. 
• The sandbag must be dropped to the floor to switch partners. 

Event Four

For time:

80 cals completed on both rower & bike erg
40 toes to rings
20/15 ring muscle ups
40 toes to rings
80 cals completed on both rower & bike erg

Rx masters – 10 ring muscle ups.
Intermediate – 40/30 chest to bar pull ups.
Novice & Novice Masters – 40 toes to hip height on pull up bar, and 40 ring rows.

16-minute time cap. 

Workout Flow

Teams will start on their starting mats. At the call of "3-2-1 GO!" they will move to their rower and bike where both partners will work to complete 80 calories on both machines at the same time. Partners may switch as they want. Upon completing the required calories on both machines, partners will make their way through the rig, touch the fence, then back to their assigned rings or pull up bar in order to make the distance traveled equal for all teams. Partners will then share 40 toes to rings, then 20/15 ring muscle ups, and 40 more toes to rings, before returning to the machines for another 80 calories on both. 

Time stops when both partners are standing on the starting mat. 

If the time cap hits before the work is complete, your score is the total reps completed. 

Notes

Pull up bars and rings will all be set to the same height. Teams will be given the option to have a riser. 

Movement Standards

Toes to rings

• Athletes will face the clock. 
• Athletes begin hanging from the rings with arms extended. 
• The heels must be brought back behind the rings. 
• The rep is credited when both feet make contact with some part of the rings or the hands that are holding the rings at the same time. 
• Gymnastics grips are permitted. 

Ring muscle ups

• Athletes will face the clock. 
• Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.
• Kipping is allowed, but uprises and swings/rolls to support are not permitted.
• No part of the foot may rise above the bottom of the rings during the kip.
• The athlete must pass through some portion of a dip before reaching lockout.
• The rep is credited when the elbows are fully locked out in the support position.
• Reaching lockout while pushing or falling away from the rings will not count.

Chest to bar pull ups

• Athletes will face into the rig. 
• At the start of each rep, arms must be fully extended, with feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.

Toes to hip height

• Athletes will face into the rig.
• The arms and hips must be fully extended at the bottom with the feet off the ground.
• The feet must be brought back behind the bar to begin each rep. Any style of grip on the bar is permitted.
• At the top of the repetition the athlete must raise their toes above the height of their hips.

Ring rows

• Athletes will face into the rig.
• Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 
• Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.
• A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 
• The rings will be set to a standard height. 

Notes:

• Athletes must stay on their machine until the monitor reads 80 calories.
• You can switch as you like.
• If one athlete is done before the other, they must wait at the machines till both are done.

Event One

Two rep max clean & jerk in 30-seconds.
Barbell must return to the floor between reps.
 

Each athlete will have 30-seconds to complete two clean & jerks with the barbell returning to the floor between reps.

The second rep must be started by the 30-second mark. 

Touch and go is not allowed. 

Each athlete will be given three attempts. 

Workout Flow

Teams may pre-load their barbells to their first attempt weight. 

At the call of "3-2-1 GO!" one athlete from each team will complete two clean & jerks with the barbell returning to the floor in between reps. The second rep must be started by the 30-second mark. There will then be a 30-second window to change weights. Athlete two from each team will then be given the same call. 

This pattern will repeat 6 times so that each athlete is given three attempts. 

Your score is the sum of both teammates heaviest successful attempts. 

The smallest increment in weight will be 5 lbs. 

Athletes must declare their weight to the judge before they begin their attempt. 

Movement Standards

The clean & jerk:

- Any style of clean is permitted. 

- The barbell starts on the floor and is cleaned to the shoulders. 

- Any style of jerk is permitted. 

- The barbell will travel from the athletes shoulders to a locked out position overhead with the elbows, hips, and knees reaching full extension. 

- If a split jerk is performed, the athlete must gather their feet together with the barbell still at extension overhead for the rep to count. 

- The barbell must return to the floor and settle, before the next rep is started. 

- Athletes are in charge of keeping their barbells inside of their designated lanes. If the athlete travels outside of their lane during the lift, the rep will not count. 

- Clips must be on the barbell for the rep to count. 

Notes:

• The lifting athlete can stay at their barbell after their lift but may not begin changing the weight until the transition window has started.
• A third attempt in the 30s window can be taken after a failed rep. So long as the barbell is off the floor at the 30s mark.
• You cannot rerack a failed jerk. The bar must return to the floor and the rep started over again with the clean.
• Both athletes can assist in changing the weight.
• The barbells will be staggered from lane to lane.
• The lifting athlete will start at the barbell.
• Any plates that aren’t being used must be at the back of the lane.
• The barbell must be loaded evenly on both sides.
• Each lane will have the following plates: 4x45lbs, 2x25lbs, 4x10lbs, 2x5lbs, and 2x2.5lbs.

Finale

For one total time...
Partner one does 15-10-5 reps of:
Hang snatches (95/65)
Echo bike calories
 
Partner two does 15-10-5 reps of:
Hang clean & jerks (95/65)
Echo bike calories
 
Intermediate – 95/65 lbs barbell.
Novice & Novice Masters – 75/55 lbs barbell.
 
7-minute time cap.

Workout Flow

At the call of "3-2-1 GO!" one partner will move from their starting mat to their barbell and perform 15 hang snatches. They will then move to their Echo bike to perform 15 calories. Upon returning to their barbell, they will advance it forward into the next section. They will repeat this process for the rounds of 10 reps and 5 reps. After their round of 5 calories are complete they will not advance the barbell, but run to the starting mat to tag in their partner who will complete the same workout, but will perform hang clean & jerks instead of snatches. 

Time stops when the second athlete has completed all their work and is back on the starting mat. Your score is the total time is takes to complete all the prescribed work. 

If the time cap hits while there is still work to complete, your score is the total reps you have completed. 

Movement Standards

Hang snatch

• The barbell begins on the ground and must be lifted to standing before moving into the hang position. Hang position is anywhere from hip crease to the top of the knee cap with arms fully extended.
• The bar will move from the hang position to overhead in one smooth motion.
• Touch-and-go is permitted.
• The barbell may not be dropped from overhead, it must be brought down to the hips with control, and then dropped from the hips.  
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  
• A hang power snatch, hang muscle snatch, hang split snatch, or hang squat snatch is permitted, so long as all requirements are met.

Hang clean & jerk

• Each rep starts with the bar on the ground and must be lifted to standing before moving into the hang position. Hang position is anywhere from hip crease to the top of the knee cap with arms fully extended.
• Any style of overhead lift is acceptable (press, push press, or jerk).
• The rep is credited when: Hips, knees, and arms are extended.The feet are in line. The bar is over or slightly behind the middle of your body when viewed from profile.
• You may not lower the bar until you reach the finish position.
• The barbell may not be dropped from overhead, it must be brought down to the hips with control, and then dropped from the hips.
• If you receive a no rep for any reason at anytime in the sequence, the entire hang clean and jerk MUST be repeated.
• Snatching the barbell will not count.
• You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift.

Event Three
Amrap 8:
1 synchro thruster 
1 synchro bar facing burpee
2 synchro thrusters
2 synchro bar facing burpee
3
3
Etc.

Rx - 115/75 lbs barbell

Intermediate & Rx Masters - 95/65 lbs barbell

Novice - 75/55 lbs barbell

Workout Flow

At the call of "3-2-1 GO!" athletes will move from their starting mats to their barbells and complete one synchro thruster with both athletes facing the crowd. Both partners will then meet at the barbell closest to the rig and perform one synchro bar facing burpee. Partners will return back to their seperate barbells to complete two synchro thrusters. This pattern will repeat for eight minutes, with one rep being added to each movement every round. 

Your score is the total reps completed in the eight minutes. 

Movement Standards 

Thruster:

• Each set of thrusters begins with the barbell on the ground.
• The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position. 
• A full squat clean into the thruster is allowed when the bar is taken from the floor. 
• The rep is credited when both barbells are locked out overhead at the same time with the hips, knees, and arms fully extended, and the bar is directly over the middle of the body. 
• The synchro portion of the rep is only at the top. 
• The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 
• The barbells must be lowered to the hips under control before being dropped. Failure to do so will result in a no rep. 
• The bar must remain in their designated space throughout the event. 

Bar facing burpees:

• The burpee must be performed perpendicular to and facing the barbell. 
• Athletes may jump or step back to reach the bottom position.
• Both partners must be fully on the floor, with chest and thighs, at the same time before they may start to standup.  
• The athletes head must stay behind the barbell. 
• Athletes may jump up or step up to the standing position.
• Athletes may travel over the barbell however they would like. 
• Stepping is permitted in all divisions. 
• Touching the barbell on the way over is a no rep. 
• If a no rep is given, the athletes may redo the rep on any side of the barbell they wish. 

Partner “Nancy”
5 rounds for time of:
partner rope run
20 overhead squats 

20-minute time cap. 

Rx & Intermediate divisions - 95/65 lbs barbell 

Novice divisions - 75/55 lbs barbell

Workout Flow

Teams will start by their mats with rope in hand. At the call of "3-2-1 GO!" teams will start running their first lap of a unmeasured distance. Once back at their mats, partners will share 20 reps of overhead squats with the non working partner standing at the wall at the back of their lane. The barbell must return to the ground to switch, and cannot be dropped from overhead; bar must be brought to the hips under control, and then dropped. After they have completed their 20th rep, they will start their second round. This pattern will repeat for 5 total rounds.  

If a team time caps, their score is the total reps they have completed.

The tiebreak time is the time when the previos round was completed. 

Movement Standards

Rope run:

• Both partners must always be holding onto the rope in order to advance forward.
• Any team intentionally not carrying the rope together will be penalized five burpees per partner by one of the on-course officials.
• Please run on the left side to allow faster teams to pass on the right.

Overhead squat: 

• The hip crease must be below the top of the knee at the bottom of the squat. 
• A full squat snatch to start the first rep is permitted, but not required. 
• The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body. 
• The bar must be brought to hips under control, and then dropped.
• The barbell must return to the ground in order for partners to switch. 
• Their is no standard for how partners share the reps. 

Notes:

• Except for the beginning, every run starts and stops with going around your cone that is at the edge of your mat.
• When returning from the run to your barbell, you must run around the cone to your mat. The working athlete will face towards the direction they take off running. The non-working athlete will stay on the wall side of the mat. This is to prevent teams from running through other team’s lanes, and to prevent the non-working athlete from being in the running lane.
• The rope will stay at the wall side of the mat when it is not being used.
• Time stops when your barbell returns to the mat after your last overhead squat.