Summit Series: Birthday Bash

18-15-12-9-6-3
Snatches 

6 synchro line-facing burpees

9 wallballs 

12 chest to bar 

Ascending barbell on the snatches:

Rx

30-35-40-45-50-55

50-55-60-65-70-75

Scaled

15-20-25-30-35-40

30-35-40-45-50-55

Wall ball

Rx = 9/12kg to 10"

Scaled = 6/9kg to 10"

300-180-90-60

Double Unders/Single Unders

30-18-9-6

Synchro DB Thruster (2 athletes working, 1 resting)

Synchro DB Box Step Over (2 athletes working, 1 resting)

15:00 CAP

Rx weight = 2 x 15 / 2 x 22.5

Scaled weight = 2 x 10 / 2 x 15

Workout Flow

On 3, 2, 1 GO, Athlete 1 proceeds to the box to skip. Athlete 2 and 3 must remain by the dumbbells to be tagged in when/if necessary. 

Once the set of skips are complete, 2 athletes will then start the synchro thrusters swapping in and out when needed.

After the set of thrusters are complete, two athletes can go straight into the step overs. Once the step overs are complete, the DBs will go back to their starting position where two athletes remain and one athlete begins skipping again.

When the final step overs are complete, all team members must finish under the rig and the time will be recorded at this point. 

Movement standards

Double Unders

The rope must pass under the athlete's feet twice in a single jump. They must be performed within the marked area so as not to interfere with other teams. 

Single Unders

The rope passes under the athlete's feet once in a single jump. They must be performed within the marked area. 

DB Thrusters

Athletes must hold both DBs by the handle in the front rack position with a DB head resting on the shoulder. A full-depth squat must be achieved before locking both arms out overhead. Athletes can squat clean the first rep so long as they break parallel. The rep is synchro at the top when both athletes have their arms lockedd out overhead together.

DB Box Step Overs

Athletes can hold the DBs however they like. They do not have to hit full extension on the box. For the synchronised rep to count, both feet of both athletes must be on the floor at the same side of the box before starting the next step over. You can move over the box laterally or forwards if preferred. 

Scaled

21 Synchro Deadlifts 

21 Box Push-Ups*

15 Synchro KB Swings

15 Box Push-Ups*

9 Synchro Goblet Squats

9 Box Push-Ups*

15 Synchro KB Swings

15 Box Push-Ups*

21 Synchro Deadlifts

21 Box Push-Ups*

In any remaining time, max wall walks 

*resting athletes to hold KB in goblet position

RX

21 Synchro Left Arm Deadlift

21 HSPU*

15 Synchro Left Arm Hang Clean 

15 HSPU*

9 Synchro Goblet Squats

9 HSPU*

15 Synchro Right Arm Hang Clean

15 HSPU*

21 Synchro Right Arm Deadlifts

21 HSPU*

In any remaining time, max handstand walks.

*resting athelte to hold KB in any arm overhead 

Movement Flow

Athletes start by their KBs, all 3 athletes will perform the synchro KB movements. Once the KB work is complete, one athlete will proceed to the HSPU station and the other two will hold the KBs in the specified front rack position otherwise the HSPU reps will not count. HSPU can be performed off 2 x 20kg plates or the flat part of the abmat. Feel free to swap in and out whenever. When the 21 HSPU are complete, in any remaining time the team will accumulate as many handstand walk lengths or wall walks as possible. Only one athlete may work at a time on this. 1 wall walk = 1 rep and 5ft = 1 rep.

Movement Standards

Deadlifts

Convential deadlift with both hands and feet no wider than shoulder-width distance. The KB must touch the ground and be stood up to full extension of the knees and hips with the shoulders in line. The rep is synchro at the top, so all 3 athletes must be stood at full extension for the rep to count.

Single Arm Deadlift

With the KB in one hand, athletes will stand up together hitting full extension of the knees and hips with shoulders in line. For the synchroised rep to count, all athletes must be fully extended at the same time. The KB must touch the ground. The KB can be inside or outside the legs.

Kettlebell Swings

Start at the top of a deadlift, hinge and swing the kettlebell overhead. The rep is synchro at the top when all 3 KBs are locked out overhead with straight arms, biceps in line with the ears and the base of the KB facing upwards. 

Single Arm Hang Clean

Starting at the top of the deadlift, clean the kettlebell onto the shoulder from anywhere above the knee. The synchronised rep is complete when the kettlebell touches the shoulder of all three athletes at the same time with their legs locked out fully. KB can be inside or outside the legs. 

Goblet Squats

Kettlebell held in a goblet position at the chest by the handle or base of the kettlebell is fine. Squat below parallel. The synchronised rep is counted when all athletes perform a full-depth squat and hit full extension at the top together. 

Box HSPU

Athletes can have knees or toes on the boxes. Hands on the plates or they can opt for just the flat part of the abmat if preffered, but it must be a level surface. Start with locked out arms and hips high in the air. Lower down until the head touches the mat then push up until the arms lock out.

HSPU

Strict or kipping is permitted. Hands on the plates or they can opt for just the flat part of the abmat with no plates if preferred, but it must be a level surface. The rep starts in a handstand, the head touches the mat and finishes when the arms are locked out with the hips fully extended and the feet on the wall. 

Wall Walks

There will be two tape lines; one that both hands will start in front of and one that the hands will pass behind. You must be clear of the tape i.e. no part of the hands can be touching the tape. Both feet must be on the wall before the athlete can move their hands. The hands must clear the first tape line before the feet come off the wall and the chest touches the ground to complete the rep. 

Handstand Walk

Athletes kick up with the hands behind and clear of the tape. Athletes must complete at least 1 x 5ft section to gain a rep. The hands must clear the tape line for that section to count.

Goblet Hold

Kettlebell held however at chest height using both hands.

Overhead Hold

In one hand, Kettlebell held overhead. Ideally with a straight arm, but we appreciate the elbow might bend slightly as you fatigue. If the base of the kettlebell drops lower than the top of your head, it will no longer count as an overhead hold. 

Every 2:30 x 4

P1 = 1 hang clean + 1 front squat

P2  = 1 hang clean + 1 clean + 1 front squat

P3 = 1 hang clean + 1 clean + 1 front squat + 1 STOH 

On 10:00, the team will have 5:00 to build to a max clean each. 

Workout Flow

Bars can start loaded. In any order, the three athletes will perform their respective complex within 2:30. You cannot change complex once the workout starts.

Athletes will declare their weight to the judge prior to the lift for it to count. If they miss a lift, they are welcome to go again within the window. If an athlete fails to complete their complex, they will not contribute a weight for that set. These lifts must be performed within the 2:30 window. You have to complete your complex before the next interval for it to count. 

The barbell weight can increase and decrease as needed just notify your judge clearly so your score can be recorded accurately. 

On 10:00, the four sets will have been completed and the team will have 5:00 to build to a max clean. At this point, so long as the bar is off the ground before the time runs out the lift will stand if successfully completed. 

Scoring:

Accumulative weight for set 1, 2, 3, 4 and the max clean of each athlete combined.

Movement Standards

Hang Clean

The rep starts with the legs and knees fully extended. The bar lowers to anywhere above the knee. Any depth of clean is permitted; power, squat and split. The rep finishes with the athlete stood tall and static with the bar under control in a front rack position, elbows in front of the bar, the hips and knees fully extended. 

Clean

The rep starts with the bar on the floor. The athlete proceeds to clean the bar onto the shoulders. Any depth of clean is permitted; power, squat and split. The rep finishes with the athlete stood tall and static with the bar under control in a front rack position, elbows in front of the bar, the hips and knees fully extended. 

Front Squat

The rep starts with the bar in bar front rack position, the legs and knees fully extended. Athletes squat down, breaking parallel and stand back up. The rep finishes with the athlete stood tall and static with the bar under control in a front rack position, elbows in front of the bar, the hips and knees fully extended. 

Shoulder to Overhead 

The rep starts with the bar in bar front rack position, the legs and knees fully extended. Strict press, push press, push jerk and split jerks are permitted. Regardless of the method, the athletes must press overhead, locking their arms out. The rep is complete when the bar is under control, overhead, with arms locked out and the feet in line with eachother.