Westside Pairs Comp

Event 1 - Poseidon

RX Male, Female & Mixed Divisions

For Time – 12 Min Cap

Athlete 1: 200 Cal Row

Athlete 2: 4 Rounds

25 Pull Ups

25 Handstand Pushups

1 Athlete on Row, 1 Athlete on Rig/Wall, Switch Anytime

Brief

On the call 3-2-1-Go, one athlete commences work on the rower and one athlete commences work on the pull ups. Once they complete round one of the pull up reps they can move to the handstand pushups and so on for four rounds. Athletes can switch between the rower and the rig/wall at anytime. Only one athlete can be on the rower and one athlete on the rig/wall at any time. If the row calories or rounds are completed only one athlete can continue to work at any time to complete the other. Workout complete once the pair have completed all of the row calories, pull up and handstand pushup rounds.  

Standards

Pull ups - Unassisted, arms locked out at bottom and chin over the bar at the top. Kipping allowed.

Handstand Pushups - Start in the handstand position with all joints extended and body in a straight line from hands to ankles. Hips are off the wall and head in line with the arms in the start position. Lower to head touches the ground, hips may touch wall at the base. Return to start position. Cannot walk up wall and hips must stay off wall during movement. Kipping is allowed. Hands must be inside the marked area.

Row - Athletes must set their own settings. Monitor must be reset before the event starts. Monitor is not reset during event. Athletes must show the judge the completed calories before the monitor switches off.

Score

Time. If not completed within the time cap each rep not completed is added as a second to the overall time.

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Scaled Male, Female & Mixed Divisions​

For Time – 12 Min Cap

Athlete 1: 160 Cal Row

Athlete 2: 4 Rounds

20 Ring Rows

20 Hand Release Pushups

1 Athlete on Row, 1 Athlete on Rings/Ground, Switch Anytime

Brief

On the call 3-2-1-Go, one athlete commences work on the rower and one athlete commences work on the ring rows. Once they complete round one of the 20 ring rows they can move to the hand release pushups and so on for four rounds. Athletes can switch between the rower and the rings/floor at anytime. Only one athlete can be on the rower and one athlete on the rings/ground at any time. If the row calories or rounds are completed only one athlete can continue to work at any time to complete the other. Workout complete once the pair have completed all of the row calories, ring rows and hand release pushup rounds.

Standards

Ring Rows – Feet are placed on the tape under the rings. Straps are a set length. Reps are unassisted with fully extended arms at the bottom and chest to touch rings at the top. Kipping not allowed. Body must be rigid throughout. Rep complete once arms are fully extended at the bottom.

Hand Release Pushups – Start in the pushup up position with arms locked and body aligned from head to ankle. Lower to chest and thighs touch the ground and hands clearly raise from ground. Hands return to the ground and raise to start position. Body position must remain straight throughout movement (no worm movements).

Row – Athletes must set their own settings. Monitor must be reset before the event starts. Monitor is not reset between athletes. Athletes must show the judge the completed calories before the monitor switches off.

Score

Time. If not completed within the time cap each rep not completed is added as a second to the overall time.

Workout 2 - Helios

RX Male, Female & Mixed Divisions
5 Rounds For Time – 11 Min Cap
15 Synchro Burpees Over Worm
30m/20m Synchro Walking Lunges with Worm (32kg/32kg)
Male - 30m
Mixed & Female - 20m

Brief
On the call of 3-2-1-Go both athletes complete 15 synchronised burpees over the worm. On completion of the burpees, pairs will raise the worm to one shoulder and conduct half the designated distance of walking lunges - 15m for male RX division and 10m for the female and mixed divisions. The pair will turn around and conduct the same distance of walking lunges with the worm to complete the round. This will be repeated for five total rounds. Workout complete once both athletes cross the finish line after the fifth round.

Standards
Synchro Burpees – Athletes must start each rep with chest and thighs on the ground on opposite sides of the worm. Athletes can step up/down or jump up/down from ground. Athletes must jump with two feet directly over the worm and land with two feet. Athletes are not required to extend hips over the worm. Athletes cannot touch the worm at any time. Athletes are required to be on opposite sides and be offset. Synchronisation required when the chest and thighs are on the ground.

Synchro Walking Lunge – Athletes start with the worm on the ground with both athletes on the same side. Both athletes raise the worm to the same shoulder. Neither hands can touch the athletes legs at any time. Athletes lunge forward in synchro. The two synchro points are the back knees of both athletes touching the ground together and both athletes standing together. Athletes may drop the worm at any time but must reset to the shoulder before recommencing lunges. The back of the worm must pass the marker for the rep to count. Half the designated distance is counted as 1 rep, i.e. 10m.

Score
Time. If not completed within the time cap each rep not completed is added as a second to the overall time.

Scaled Male, Female & Mixed Divisions
5 Rounds For Time – 11 Min Cap
10 Synchro Burpees Over Object
20m Synchro Walking Lunge with Deadball (15kg/6kg)
All Males - 15kg
All Females - 6kg

Brief
On the call of 3-2-1-Go both athletes complete 10 synchronised burpees over the deadball. On completion of the burpees, pairs will raise the ball to one shoulder and conduct 10m of walking lunges. The pair will turn around conduct a return 10m of walking lunges to complete the round. This will be repeated for five total rounds. Workout complete once both athletes cross the finish line after the fifth round.

Standards
Synchro Burpees – Deadballs are lined up in the middle of the athletes. Athletes must start each rep with chest and thighs on the ground on opposite sides of the balls. Athletes can step up/down or jump up/down from ground. Athletes may jump or step over the ball. Athletes are not required to extend hips over the ball. Athletes cannot touch the ball at any time. Athletes required to be on opposite sides and be offset. Synchronisation required when the chest and thighs are on the ground.

Synchro Walking Lunge – Athletes start with the ball on the ground with both athletes on the same side. Athletes line up one behind the other and raise the ball to the shoulder. Neither hands can touch the athletes legs at any time. Athletes lunge forward in synchro. The two synchro points are the back knees of both athletes touching the ground together and both athletes standing together. Athletes may drop the ball at any time but must reset at the shoulder before lunge can recommence. Both athletes must pass the marker for the rep to count. 10m is counted as 1 rep.

Score
Time. If not completed within the time cap each rep not completed is added as a second to the overall time.

Event 3 - CRONUS

RX Male, Female & Mixed Divisions

AMRAP 8 Minutes

Minutes 1-2: Max Thrusters

Minutes 3-4: Max Hang Power Snatches

Minutes 5-6: Max Overhead Squats

Minutes 7-8: Max Power Cleans

1 Work, 1 Rest, EMOM Switch Athlete

Male - 50kg, Female - 35kg

Brief

On the call 3-2-1-Go one athlete will commence the first movement. At the end of the first minute the athletes will swap and athlete two will complete the first movement. Each movement will be repeated in this fashion with each athlete receiving one minute to achieve max reps. Workout complete at eight minutes.

​Standards

For all movements the barbell starts from the ground for the athletes first rep. Athletes may drop the bar between reps. Grips can be worn but can not wrap the bar like straps. For mixed divisions athletes will have two bars. Bars must be placed on the rubber mats before commencing the reps. 

Thrusters – Athlete may cluster first rep. Hips must pass below knee crease. Athlete must move bar in one smooth movement. Barbell must be locked out overhead to compete the rep.

Hang Power Snatches – For each rep the barbell must start between the knee and hips with arms straight. Barbell is lifted in one motion to the overhead position. Arms must lock out with hips and knees extended in the overhead position to compete the rep.

Overhead squats – Athlete may squat snatch first rep. Hips must pass below knee crease. Barbell must be locked out overhead for the entire rep. Rep complete at full extension of knees and hips at the top.

Power Cleans – For each rep the barbell must start with the plates evenly on the ground. Barbell is lifted to the front rack. Front rack requires elbows to be clearly forward of the shoulders with the knees and hips locked out.

​Score

Combined reps for all movements

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Scaled Male, Female & Mixed Divisions

AMRAP 8 Minutes

Minutes 1-2: Max Front Squats

Minutes 3-4: Max Push Press

Minutes 5-6: Max Deadlifts

Minutes 7-8: Max Hang Power Cleans

1 Work, 1 Rest, EMOM Switch Athlete

Male - 35kg, Female - 25kg

Brief

On the call 3-2-1-Go one athlete will commence the first movement. At the end of the first minute the athletes will swap and athlete two will complete the first movement. Each movement will be repeated in this fashion with each athlete receiving one minute to achieve max reps. Workout complete at eight minutes.

​Standards

For all movements the barbell starts from the ground for the athletes first rep. Athletes may drop the bar between reps. Grips can be worn but can not wrap the bar like straps. For mixed divisions athletes will have two bars. Bars must be placed on the rubber mats before commencing the reps. 

Front Squats – Athlete may squat clean first rep. Hips must pass below knee crease. Athlete must move bar in one smooth movement. Front rack with knees and hips extended and elbows forward of the shoulders to complete the rep.

Push Press – Movement starts in the front rack. Athlete may dip drive. Athlete must move bar in one smooth movement. Barbell must be locked out overhead to complete the rep. Athletes can not drop under the bar into a Jerk movement. Athletes may strict press. 

Deadlifts – Barbell starts with both plates on the ground. Athlete lifts barbell to reach ful extension of the knees and hips. Shoulders are behind the line of the bar to complete the rep.

Hang Power Cleans - For each rep the barbell must start between the knee and hips with arms straight. Barbell is lifted to the front rack. Front rack requires elbows to be clearly forward of the shoulders with the knees and hips locked out.

Score

Combined reps for all movements

Event 4 - Zues
RX Divisions
90 Seconds for both athletes to achieve Max Snatch

Scaled Divisions
90 Seconds for both athletes to achieve Max Clean

Athletes Brief
Event 4 must be completed after Event 3 and before the pairs next scheduled event starts. There are no heat assignments for Event 4. Athletes will move from Event 3 to the warm up area and commence preparation for Event 4. When called forward athletes will move forward to the marshalling area and then to the event area. Barbells and plates will be available in each of the three areas (warm up, marshalling, event). Same sex divisions will have one barbell, mixed divisions will have two barbells.

On the call of 3-2-1-Go each pair will have 30 seconds to prepare their barbell/s and 90 seconds to record both of their heaviest Snatches or Cleans. Athletes can have as many attempts as they want, lift in any order and change plates in any fashion. If pairs do not complete the event before the commencement of their next scheduled event they will not record a score.

Standards
Snatch – Must start with the weight plates on the ground. Snatch to be performed in one singular lift from ground to overhead. Athletes may do either a power or squat snatch. Rep complete once the weight is locked out overhead with all joints extended. Male barbell 20kg, female barbell 15kg. 200kg of plates plus fractionals available for the pair. Barbells must have collars on the bar for the rep to count. Reps must be completed inside the 90
second window.

Clean – Must start with the weight plates on the ground. Clean to be performed in one singular lift from ground to the front rack. Elbows must be forward of the shoulders in the front rack. Athletes may do either a power or squat clean. Rep complete once the weight is in the front rack with all joints from shoulder to ankle extended. Male barbell 20kg, female barbell 15kg. 200kg of plates plus fractionals available for the pair. Barbells must have collars on the bar for the rep to count. Reps must be completed inside the 90 second window.

Score
Combined load of both athletes

Event Sponsored by Hippy Chippy

RX Divisions - Relay Style

​30 Ground to Overheads (15kg Deadball)

120m Sprint

Scaled Divisions - Relay Style

20 Ground to Overheads (6kg Deadball)

120m Sprint

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Brief

On the call of 3-2-1-Go, athlete one will complete 30 (RX Divisions) / 20 (Scaled Divisions) ground to overheads with the designated Deadball. On completion of the repetitions they will run 60m to the marker before turning around and running 60m back to their partner. Athlete two will complete in the same sequence. Workout complete once both athletes run across the finish line at the opposite end to the start line.The event will involve two heats per division and a final for each division. The final will be made up of the top five finishing pairs from each heat.

​Standards

Ground to overhead – Deadball must start on the ground, athlete can move the ball to the overhead position in any way. Athletes must stand extended with arms locked out and ball over the line of the head to complete the rep. Athletes may drop or hold the ball.

Run – Athletes must commence from the start line and turn around on the left hand side of the marker before returning. The Deadball must be carried for the runs.

Score

Finish position. Pairs that do not make the final will all receive 11 points. Pairs that make the final will receive their finish position in points (lower is better).