Division 1:

7 AMRAP

16 wall ball, 20/14”, 10/9’

8 toes to bar

Rest 3 minutes before pt. 2

Score is total reps completed in 7 minutes

 

Division 2: 

7 AMRAP

16 wall ball, 16/12”, 9’/9’

8 hanging knee raises

Rest 3 minutes before pt. 2

Score is total reps completed in 7 minutes

 

Division 3:

7 AMRAP

16 wall ball, 12#/10#, no target

8 hanging knee raises

Rest 3 minutes before pt. 2

Score is total reps completed in 7 minutes

 

Teen Division:

7 AMRAP

16 wall ball, 20/14”, 10/9’

8 hanging knee raises

Rest 3 minutes before pt. 2

 

Movement Standards

Wall balls

The athlete must perform a squat before throwing the wall ball. The wall ball must hit above the target line in order for the rep to count. If dropped, the wall ball must come to a complete stop before the athlete can pick it back up. Unless otherwise specified by the head judge, the athlete’s hip must descend below the top of the knee.

Toes to bar

The athlete starts hanging on pull up bar with feet off the ground. Feet must start behind the plane of the bar. Rep is completed when both feet touch the pull up bar at the same time.

Hanging knee raises

The athlete starts hanging on pull up bar with feet off the ground. Feet must start behind the plane of the bar. Rep is completed when both knees are above the hip crease at the same time.

All divisions

3 minutes after completing HEAT WAVE pt. 1, athletes will have 6 minutes to find

4 RM front squat

 

HEAT WAVE pt. 2 score is weight of 4RM front squat

Movement Standards

Front squat

Weight starts in the squat rack. The bar must be held in the front rack position (cross-armed position is allowed). Unless specified otherwise, the athlete’s hip crease must croww below the top of the knee at the bottom of the rep. Hips & knees must be straight at the top of the rep. All four reps must be successful reps in order for the weight to count.

MIRAGE

45 - 33 - 21

Calorie row

39 - 27 - 15

Calorie bike

Score is time to complete or reps completed at time cap.

10 minute time cap

 

This event is the same for all divisions.

Division 1:

200’ single arm farmer carry, 50#/35#

10 box step overs, 50#/35#, 24”/20”

100 double unders

10 chest to bar pull ups

150’ single arm front rack carry, 50#/35#

12 box step overs, 50#/35#, 24”/20”

100 double unders

12 chest to bar pull ups

100’ single arm overhead carry, 50#/35#

14 box step overs, 50#/35#, 24”/20”

100 double unders

14 chest to bar pull ups

12 minute time cap

Rest 3 minutes before SUNBURN pt. 2

SUNBURN pt. 1 score is time to complete all reps of chipper 1 OR reps at time cap.

 

Division 2: 

200’ single arm farmer carry, 50#/35#

10 box step overs, 50#/35#, 24”/20”

100 single unders

10 chin over bar pull ups

150’ single arm front rack carry, 50#/35#

12 box step overs, 50#/35#, 24”/20”

100 single unders

12 chin over bar pull ups

100’ single arm overhead carry, 50#/35#

14 box step overs, 50#/35#, 24”/20”

100 single unders

14 chin over bar pull ups

12 minute time cap

 

Rest 3 minutes before SUNBURN pt. 2

SUNBURN pt. 1 score is time to complete all reps of chipper 1 OR reps at time cap.

 

Division 3:

200’ single arm farmer carry, 35#/20#

10 box step overs, 35#/20#, 20”/16”

100 single unders

10 ring rows

150’ single arm farmer carry, 35#/20#

12 box step overs, 35#/20#, 20”/16”

100 single unders

12 ring rows

100’ single arm farmer carry, 35#/20#

14 box step overs, 35#/20#, 20”/16”

100 single unders

14 ring rows

12 minute time cap

 

Rest 3 minutes before SUNBURN pt. 2

SUNBURN pt. 1 score is time to complete all reps of chipper 1 OR reps at time cap.

 

Teen Division:

200’ single arm farmer carry, 50#/35#

10 box step overs, 50#/35#, 24”/20”

50 double unders OR 100 single unders

10 chin over bar pull ups

150’ single arm front rack carry, 50#/35#

12 box step overs, 50#/35#, 24”/20”

50 double unders OR 100 single unders

12 chin over bar pull ups

100’ single arm overhead carry, 50#/35#

14 box step overs, 50#/35#, 24”/20”

50 double unders OR 100 single unders

14 chin over bar pull ups

12 minute time cap

 

Rest 3 minutes before SUNBURN pt. 2

SUNBURN pt. 1 score is time to complete all reps of chipper 1 OR reps at time cap.

 

Movement Standards

Single arm farmer carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand at the athlete’s side. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Single arm front rack carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand in the front rack. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Single arm overhead carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand overhead. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Alternating dumbbell snatch

The rep starts with the dumbbell on the ground. In one fluid motion, the athlete must pick up the dumbbell off the ground & move it overhead without the assistance of the non-working hand. The non-working hand cannot be placed on the body. The rep ends when the dumbbell is overhead & hips & knees are fully extended. Both heads of the dumbbell must touch the ground. Athletes must alternate hands.

Alternating hang dumbbell snatch

The rep starts with the dumbbell on the ground. The athlete will deadlift the dumbbell to the hips & lower into the hang position. In one fluid motion, the athlete must move the dumbbell from the hang position to overhead without the assistance of the non-working hand. The non-working hand cannot be placed on the body. The rep ends when the dumbbell is overhead & hips & knees are fully extended. Both heads of the dumbbell must be lowered below the hip. Athletes must alternate hands.

Box step overs

The rep starts with the athlete & weight on one side of the box. The athlete must step the weight up & over the box. Hands must remain off of legs. Both feet must touch the top of the box. No other body part can touch the top of the box. A rep is credited when both feet are on the other side of the box. The weight can be carried however the athlete would like.

Box overs

The rep starts with the athlete on one side of the box. The athlete can step or jump over the box. Hands must remain off of legs. Both feet must touch the top of the box. No other body part can touch the top of the box. A rep is credited when both feet are on the other side of the box.

Chest to bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chest touches the pullup bar.

Chin-over-bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chin is over the pullup bar.

Ring rows

The rep starts with both arms fully extended & the athlete hanging from the rings, feet below the pull up bar. The rep ends when the athlete’s chest touches the rings bar.

Double unders

The rope must pass twice under the feet for a successful rep.

Single unders

The rope must pass once under the feet for a successful rep.

Division 1:

3 minutes after SUNBURN pt. 2, athletes will complete

20 - 16 - 12

Alternating dumbbell snatch, 50#/35#

Box over, 24”/20”

6 minute time cap

SUNBURN pt. 2 is the time to complete all reps of chipper 2 OR reps at time cap.

 

Division 2:

3 minutes after SUNBURN pt. 2, athletes will complete

20 - 16 - 12

Alternating dumbbell snatch, 50#/35#

Box over, 24”/20”

 

6 minute time cap

SUNBURN pt. 2 is the time to complete all reps of chipper 2 OR reps at time cap.

 

Division 3:

3 minutes after SUNBURN pt. 2, athletes will complete

20 - 16 - 12

Alternating hang dumbbell snatch, 35#/20#

Box over, 20”/16”

 

6 minute time cap

SUNBURN pt. 2 is the time to complete all reps of chipper 2 OR reps at time cap.

 

Teen Division:

3 minutes after SUNBURN pt. 2, athletes will complete

20 - 16 - 12

Alternating dumbbell snatch, 50#/35#

Box over, 24”/20”

 

6 minute time cap

SUNBURN pt. 2 is the time to complete all reps of chipper 2 OR reps at time cap.

 

Movement Standards

Single arm farmer carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand at the athlete’s side. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Single arm front rack carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand in the front rack. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Single arm overhead carry

Athlete begins with both feet behind line. Each completed 25’ section counts as a repetition. Both feet must cross the line while the dumbbell is carried in a single hand overhead. If an athlete is unable to complete a section, he must return to the start of the 25’ section.

Alternating dumbbell snatch

The rep starts with the dumbbell on the ground. In one fluid motion, the athlete must pick up the dumbbell off the ground & move it overhead without the assistance of the non-working hand. The non-working hand cannot be placed on the body. The rep ends when the dumbbell is overhead & hips & knees are fully extended. Both heads of the dumbbell must touch the ground. Athletes must alternate hands.

Alternating hang dumbbell snatch

The rep starts with the dumbbell on the ground. The athlete will deadlift the dumbbell to the hips & lower into the hang position. In one fluid motion, the athlete must move the dumbbell from the hang position to overhead without the assistance of the non-working hand. The non-working hand cannot be placed on the body. The rep ends when the dumbbell is overhead & hips & knees are fully extended. Both heads of the dumbbell must be lowered below the hip. Athletes must alternate hands.

Box step overs

The rep starts with the athlete & weight on one side of the box. The athlete must step the weight up & over the box. Hands must remain off of legs. Both feet must touch the top of the box. No other body part can touch the top of the box. A rep is credited when both feet are on the other side of the box. The weight can be carried however the athlete would like.

Box overs

The rep starts with the athlete on one side of the box. The athlete can step or jump over the box. Hands must remain off of legs. Both feet must touch the top of the box. No other body part can touch the top of the box. A rep is credited when both feet are on the other side of the box.

Chest to bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chest touches the pullup bar.

Chin-over-bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chin is over the pullup bar.

Ring rows

The rep starts with both arms fully extended & the athlete hanging from the rings, feet below the pull up bar. The rep ends when the athlete’s chest touches the rings bar.

Double unders

The rope must pass twice under the feet for a successful rep.

Single unders

The rope must pass once under the feet for a successful rep.

Division 1:

30 clean & jerks, 135#/95#

Every minute on the minute, complete 3 burpees over bar

4 minute time cap

Score is time to complete all prescribed work

OR

Reps at time cap

 

Division 2: 

30 clean & jerks, 95#/75#

Every minute on the minute, complete 3 burpees over bar

4 minute time cap

Score is time to complete all prescribed work

OR

Reps at time cap

 

Division 3:

30 clean & jerks, 75#/55#

Every minute on the minute, complete 3 no push up burpees over bar

4 minute time cap

Score is time to complete all prescribed work

OR

Reps at time cap

 

Teen Division:

30 clean & jerks, 95#/75#

Every minute on the minute, complete 3 burpees over bar

4 minute time cap

Score is time to complete all prescribed work

OR

Reps at time cap

 

Movement Standards

Clean & jerk

The bar starts on the ground. The athlete must lift the bar from the floor to the front rack position & from the front rack position to overhead. Any form of shoulder to overhead is acceptable. Hang cleans are unacceptable. The bar must return to the floor between reps. A rep is credited when the bar is fully locked out overhead.

Burpee over the bar

The rep starts with the athlete on either side of the bar. The athlete drops to the floor. Both the chest & thighs must touch the ground. The athlete may step or jump over the barbell. A rep is credited when both of the athlete’s feet have reached the other side of the barbell.

No push up burpee over the bar

The rep starts with the athlete on either side of the bar. The athlete steps or jumps back into a straight arm plank. Both the hips & knees must be straight. The athlete may step or jump back to standing. The athlete may jump or step over the barbell. A rep is credited when both of the athlete’s feet have reached the other side of the barbell.