CHALK Spring Fling 2025

ADVANCED

AMRAP x 10 MINS

7 Bar Muscle Ups

50 Wall Balls (20/14)

100 Drag Rope Double Unders (Rope Provided)

INTERMEDIATE

AMRAP x 10 MINS

10 Pull Ups

50 Wall Balls (20/14)

100 Double Unders (Ropes available or BYO)

SOCIAL

AMRAP x 10 MINS

15 Ring Rows

50 Wall Balls (14/10)

200 Single Unders (Ropes available or BYO)

*** All divisions have a 1 synchro burpee penalty for any no-reps, examples include (but not limited to)
- Wall Ball missing the target, squat not to depth
- Tripping on the skipping rope
- Not getting chin over bar in pull up

Athletes also need to complete the burpee when changing the working athlete. No burpee requied when changing movement IF the same athlete keeps working. If athletes change - a burpee is needed. Think of this as a "TAG" between working partners. 

STANDARDS:

Bar Muscle Ups
Rep must start in a full hang with arms extended, going through a kip and a transition to a dip to move over the bar, and finishing with fully locked out arms and shoulders over or in front of the bar. Kipping is allowed, but feet cannot rise above the bar, and movements like pull-overs or rolls to support are not permitted. The rep is counted once the arms are locked and the body is in a supported position above the bar.  

Pull Ups
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Kipping is allowed. Butterfly is not. 

Ring Rows
Starting with fully extended arms, pulling the body until the rings touch the chest, and returning to full extension with a rigid, straight body. Key quality criteria include keeping the body tight and straight (avoiding hip arching or piking).

Wall Balls
The center of the ball must hit the target at or above the bolt on the target. If the ball hits low or does not hit the wall, it is a no rep. Athletes must begin standing before squat below parallel. 

Skipping
These are standard skips with the rope passing once for singles and twice for doubles around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear - Attempts where the rope catches before clearing do not count.

BELLA COMPLEX

8 MINUTES TO FIND BOTH ATHLETES HEAVIEST UNBROKEN COMPLEX:

1 CLEAN + 1 SHOULDER TO OVERHEAD + 1 FRONT SQUAT + 1 SHOULDER TO OVERHEAD

DETAILS:

Athletes may take as many attempts as they like withn the time, the final lift must be initiated before the 8:00. 
One athlete lifting at a time
Team mates can change each others weights.
Collars must be on
Weight can go back down if athlete misses a lift. 

STANDARDS
Clean
The barbell begins on the ground. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. Power or Squat will be allowed

Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Any variation is allowed, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line

Front Squat
With the barbell in the front rack position, the hip crease must clearly pass below the top of the knees in the bottom position

BELLA COMPLEX

8 MINUTES TO FIND BOTH ATHLETES HEAVIEST UNBROKEN COMPLEX:

1 CLEAN + 1 SHOULDER TO OVERHEAD + 1 FRONT SQUAT + 1 SHOULDER TO OVERHEAD

DETAILS:

Athletes may take as many attempts as they like withn the time, the final lift must be initiated before the 8:00. 
One athlete lifting at a time
Team mates can change each others weights.
Collars must be on
Weight can go back down if athlete misses a lift. 

STANDARDS
Clean
The barbell begins on the ground. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. Power or Squat will be allowed

Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Any variation is allowed, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line

Front Squat
With the barbell in the front rack position, the hip crease must clearly pass below the top of the knees in the bottom position

ADVANCED

0-5 MINS
12 Synchro Dual KB Hang Snatch (24/16)
40 Cals Echo bike
12 Synchro Dual KB Hang Snatch (24/16)

5-7 MINS
Rest

7-15 MINS
50 Cals Echo Bike
40 Synchro Toes to Bar
30 Box Jump Overs
20 Syncho Dual KB Lunges

INTERMEDIATE

0-5 MINS
12 Synchro Dual KB Hang Snatch (16/12)
40 Cals Echo bike
12 Synchro Dual KB Hang Snatch (16/12)

5-7 MINS
Rest

7-15 MINS
40 Cals Echo Bike
40 Toes to Bar
30 Box Jump Overs
20 Syncho Dual KB Lunges

SOCIAL

0-5 MINS
12 Alternating KB Hang Snatch (16/12)
40 Cals Echo bike
12 Alternating KB Hang Snatch (16/12)

5-7 MINS
Rest

7-15 MINS
35 Cals Echo Bike
40 Sit Ups
30 Box Step Ups
20 Synchro Goblet Squats

DETAILS:

This is workout 3 and 4 - and are scored seperately. 

In workout 3, during the calories, athletes must swap every 10 calories, roll over calories will count. The athlete not on the bike must have the KB's in a farmers hold (Social = suitcase hold)

If athletes finish before 5:00 they will get additonal rest. 

Workout 4 begins at the 7:00 mark. 

STANDARDS

KB Snatch
The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder.  The knees and hips must be at extension. The point of synchro will be at the top of the rep. Athletes must wait for their partner before bringing the kb's down. The movement is from the hang position. 

Toes to Bar
The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. For adanced, athetes must touch the bar at the same time. 

Box Jump Overs
Jump with 2 feet, land with 2 feet. 1 rep is jump up and over and land on other side of box. Must step down. For step overs, both feet must touch the box. 

KB Lunges
Athletes must show a controlled, alternating step forward into a lunge with the two kettlebells held securely in the front rack position. 

Sit Ups

Hands must touch above the head, and over the feet

50 cals echo

40 t2b

30 box jump overs

20 synchro lunges

Workout 5 Female

Workout 5 Male