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STANDARDS

Synchro Lateral Burpees over the Bar:
The athlete will start standing, then proceed to a chest to deck position before jumping or stepping feet back together then jumping with a two-foot takeoff and two foot landing on the other side of the bar. The rep is credited when both feet land on the other side of the bar. The next rep must start with the athlete falling back to a chest to deck position and then continuing in that manner for the prescribed reps. For these reps to be synchronized the athletes will start on one side of the bar and meet at a chest to deck position before starting the rep. The rep is credited when both athletes reach the other side of the bar. They do not need to get to the other side of the bar at the same time, but must meet in a chest to deck position before starting the next rep.

Squat Clean:
For the Cleans, each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be received at or above collar bone height and ridden into a full front squat position then stood up until we see extension of the knees and hips. The reps do not need to be unbroken, but the reps must be 3 successful reps in a continuous fashion, then 2 reps in a continuous fashion, then 1 rep by each athlete.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

STANDARDS

RX
Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep.

BAM

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be creditied

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep. Athletes may do step-ups as well but must reach full extension, both feet on the box, for the rep to count.

STANDARDS

RX
Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Atheles will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. These are to be done laterally to the bar.

Handstand Push-Ups:
Strict or Kipping Reps are allowed.
Hands must be within a 30 inch box and 10 inches from the wall.
The rep will start with the athletes kicking up to full extension of the elbows, shoulders, and hips with heels on the wall.
Athletes will then descend until their head hits the mat before pressing back up to full extension with their heels clearly on the wall and their butt off the wall.

Wall Balls:
A rep is defined by the athlete's hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

BAM

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Athletes will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two-foot takeoff and land with a two foot landing on the other side of the bar. Athletes may also step over the barbell. These are to be done laterally to the bar.

Dual DB Push Press
The dumbbells start in the front rack position with one head of the DBs starting on the shoulder.
Athletes will then dip and drive the DB's to overhead in one fluid motion, finishing with the DB's over the midline of the body and full extension of the knees, hips, shoulders, and elbows.

Wall Balls:
A rep is defined by the athlete's hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

STANDARDS
RX:

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.
One athlete must be in a dead-hang position while the other athlete is working.

Synchro Kettlebell Snatch:
Athletes will start with the kettlebell in the same arm. They must stand the kettlebell to the hip, then proceed to swing the kettlebell in one motion from the hip to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Toe to Bar
Start each rep with full extension at the bottom with the arms fully extended.
Feet must clearly pass behind the line of the bar in order to start the rep and both feet must contact the bar between the hands for the rep to be credited
One athlete must be in a dead-hang position while the other athlete is working.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 60 calories.

BAM

Ring Rows:
A tap line is marked on the floor directly under the Rings to dictate the middle of the rings. Athletes must have their feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings.

Synchro Dumbbell Snatch:
Athletes will start with the dumbbell in the same arm. They must stand the dumbbell to the hip, then proceed to swing the dumbbell in one motion from the hip to overhead with a full locked-out position overhead in a synchronized fashion. For the rep to count, athletes must meet in a full locked out position.

Alternating V-Ups
Athletes start by lying on the floor with the back of both hands touching the floor and both heels on the floor.
The athlete will proceed moving in a dynamic fashion with opposing hand and foot towards the top of the moving meeting at midline. The rep is completed when the athletes hand touches the foot at the top of the movement. The leg must remain straight and locked out for the rep to count.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 60 calories.