2022 Come And Take It Showdown

RX

For Time:
3 Mile Bike

2000m Row

1 Mile Run
Time Cap: 35 minutes

 

WORKOUT DESCRIPTION 
At the sound of 3, 2, 1, GO – both athletes will complete a 3-mile bike together, then then a 2000m row together, then they will each run 1 mile at the same time. Partners can split the 3-mile bike and 2000m row however they want. Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete. Each team will only have one bike and one rower. Athletes' must receive a purple ribbon at the 1/2-mile mark on the run before they turn around and run back to the starting point to complete the mile.  The workout will be complete when the final teammate crosses the finish line and completes their mile run. If teams fail to finish under the time cap, they will be credited for reps completed. The 3-mile bike equals 3 reps, the 2000m row equals 2 reps, and each 1 mile run equals 1 rep. The tiebreaker is the time it takes the fastest partner to complete the mile run. We reserve the right to change the workout based on weather and/or other unforeseen circumstances. Athletes will be notified in a timely manner.

 

BIKE & ROW STANDARDS

·Both machines must start on 0 to begin the designated distance.

·Only one athlete on the designated machine at a time.

·Rollover distances between athlete transitions will be counted, however an athlete must remain on the machine before the designated FINAL distance is complete. 

·Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete.

· Athletes may divide the distances on the bike and rower however they choose.

RUN STANDARDS

·Both athletes must begin the run at the designated start lines.

·Both athletes must retrieve a purple ribbon at the 1/2-mile mark before they turn around and come back to the start to complete the mile run.

·A credit for the mile will only be given if an athlete returns with a purple ribbon.

·Athletes must run the designated course as is.

·Both teammates may run their mile at the same time.

·Athletes must stay to the left side of the road when running their mile and can only pass other runners in a safe manner.

·Athletes may not stretch across the road for any extended time.

 

 

SCALED

For Time:
3 Mile Bike

2000m Row

1 Mile Run (800 each)
Time Cap: 35 minutes

WORKOUT DESCRIPTION 
At the sound of 3, 2, 1, GO – both athletes will complete a 3-mile bike together, then then a 2000m row together, then they will each run 800m at the same time. Partners can split the 3-mile bike and 2000m row however they want. Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete. Each team will only have one bike and one rower. Athletes' must receive a purple ribbon at the 400m mark on the run before they turn around and run back to the starting point to complete the 800m. The workout will be complete when the final teammate crosses the finish line and completes their 800m run. If teams fail to finish under the time cap, they will be credited for reps completed. The 3-mile bike equals 3 reps, the 2000m row equals 2 reps, and each 800m run equals 1 rep. The tiebreaker is the time it takes the fastest partner to complete the 800m run. We reserve the right to change the workout based on weather and/or other unforeseen circumstances. Athletes will be notified in a timely manner.

 

BIKE & ROW STANDARDS

·Both machines must start on 0 to begin the designated distance.

·Only one athlete on the designated machine at a time.

·Rollover distances between athlete transitions will be counted, however an athlete must remain on the machine before the designated FINAL distance is complete. 

·Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete.

·Athletes may divide the distances on the bike and rower however they choose.

 

RUN STANDARDS

·Both athletes must begin the run at the designated start lines.

·Both athletes must retrieve a purple ribbon at the 400m mark before they turn around and come back to the start to complete the 800m run.

·A credit for the mile will only be given if an athlete returns with a purple ribbon.

·Athletes must run the designated course as is.

·Both teammates may run their mile at the same time.

·Athletes must stay to the left side of the road when running their 800m and can only pass other runners in a safe manner.

·Athletes may not stretch across the road for any extended time.

RX

For Time:
60’ Sled Push (Sled+ 225/135)

60’ Rope Sled Pull
Time Cap: 3 minutes

SCALED

For Time:
60’ Sled Push (Sled+ 180/90)

60’ Rope Sled Pull
Time Cap: 3 minutes

 

TIME NOTE
The event will open at 8 a.m. and close at 3 p.m. It is the responsibility of the team to complete the workout during this timeframe, your time is not assigned. If a team fails to complete the workout, they will receive a zero for the score. We reserve the right to change the floater workout and timeframe based on weather and/or other unforeseen circumstances. Athletes will be notified in a timely manner.

 

WORKOUT DESCRIPTION 

Each teammate will perform the designated workout at the same time, but each athlete will be moving their own sled. At the sound of 3, 2, 1, GO – both athletes will start with their sled behind the start line and push the sled 60 feet. Once their sled has been pushed past the marked finish line, athletes will attach the rope to the sled, run back to the start line with the rope, and pull the sled back across the original start line. Athletes can only advance the sled while standing in the designated “work” box. The workout will be complete when the teams final sled is pulled across the original start line. The tiebreak time is when the first athlete pulls the sled across the original start line. If teams fail to finish under the time cap, reps will be counted. The distance will be marked in 10’ sections – 10’ equals one rep.

 

SLED PUSH STANDARDS

·Sled must start behind the designated start line and be completely moved across the designated finish line.

·Athlete may push the sled forward however they choose, but they must use the two vertical handles on the sled to move it forward.

·Athletes will be credited for a rep for every 10’ they move the sled.

SLED PULL STANDARDS

·The athlete must attach the rope to the sled using the carabiner attached to their rope.

·The sled must start behind the designated line.

·Athletes will run back to the original starting line and stand in the designated “work” box

·Athletes will drag the sled back across the original starting line by only using the rope.

·Athletes can only advance the sled while standing in the designated “work” box.

·Athletes can leave the “work” box to adjust the sled but cannot advance the sled.

 

RX

For Time:
50 Worm Squats (150/120)

40' HS Walk

30 Worm Shoulder to Shoulder

40' HS Walk

10 Worm Thrusters

40' HS Walk
Time Cap: 12 minutes

 

WORKOUT DESCRIPTION 

At the sound of 3, 2, 1, GO – both athletes will pick-up the worm and perform 50 Worm Squats together. Then teams will complete a 40' Handstand Walk broken up however the athletes choose between the two teammates – one athlete is allowed to complete the entire walk if you choose. Athletes will then perform 30 Worm Shoulder to Shoulder together. Teams will again perform a 40' Handstand Walk broken up however the athletes choose. Athletes will then perform 10 Worm Thrusters together and finally perform one last 40' Handstand Walk divided up however the athletes choose. Athletes must lift the worm on their own from the ground to begin any worm movements. The workout will be complete when the athletes finish the last section of Handstand Walks. All movements performed with the worm must be completed in each teams' designated lane and work area. Handstand Walks will be 20' down the lane and a 20' return down the same lane. Handstand Walks will be broken into 5' sections that equal one rep. If teams fail to finish under the time cap, they will be credited for reps completed. The tiebreaker is the time it takes the team to complete 10 Worm Thrusters.

WORM SQUATS STANDARDS

Athletes will start with the worm on the same shoulder with hips and knees at full extension.

Both Athletes must squat with the worm on their shoulders with the hip crease clearly going below the top of the knee.

Both athletes must stand to full hip and knee extension.

The rep will be credited once both athletes have completed a full squat and are both standing at full extension.

Athletes do not have to perform the squat in a synchronized manner – teams may not begin the next rep until the previous rep is completed.
 

WORMS SHOULDER TO SHOULDER STANDARDS

Athletes will start with the worm on the same shoulder.

Athletes will transfer the worm over both athletes' heads to the opposite shoulder

The rep will be credited when the worm has successfully been transferred to the opposite shoulder of each teammate.

The movement does not have to be synchronized – however, teams may not begin the next rep until the previous rep is completed.
 

WORM THRUSTER STANDARDS

Athletes will start with the worm on the same shoulder with hips and knees at full extension.

Both athletes must squat with the worm on their shoulders with the hip crease clearly going below the top of the knee.

Both athletes must stand to full hip and knee extension and transfer the worm over both athletes' heads to the opposite shoulder

The rep will be credited once both athletes have completed a full squat and the worm has successfully been transferred to the opposite shoulder of each teammate.

The thruster must be one fluid and continuous motion.

Athletes may NOT stop or pause after the squat and then perform a shoulder to shoulder

Athletes do not have to perform the thruster in a synchronized manner – however, teams may not begin the next rep until the previous rep is completed.
 

HANDSTAND WALK STANDARDS

The Handstand Walk will be divided up into four 5' sections.

Athletes' hands must start behind the designated start line.

Athletes must traverse the lanes on their hands only.

Athletes must get both hands clearly across each 5' section marked tape to be credited with a rep.

At no time may an athlete Handstand Walk outside of their designated lane.

If an athletes' feet come down before making it over a 5' section line, they must return to the last successfully complete line and restart their handstand walk.

After completing 20' athletes must turn around and handstand back down the lane an additional 20'. They must get both hands across the last line to be credited for the full 40' Handstand Walk.

Only one athlete may be handstand walking at any given time. The walk can be broken up however the athletes choose – one athlete is allowed to complete the entire walk if you choose.

Athletes do not need to tag hands to trade off, but athletes must switch in the box designated for the worm.

 

SCALED

For Time:
25 Worm Squats (150/120)

200' Sandbag Bearhug Carry (50 for both divisions)

15 Worm Shoulder to Shoulder

200' Sandbag Bearhug Carry

5 Worm Thrusters

200' Sandbag Bearhug Carry
Time Cap: 12 minutes

 

WORKOUT DESCRIPTION

At the sound of 3, 2, 1, GO – both athletes will pick-up the worm and perform 25 Worm Squats together. Then teams will complete a 200' Sandbag Bearhug Carry broken up however the athletes choose between the two teammates – one athlete is allowed to complete the entire carry if you choose. Athletes will then perform 15 Worm Shoulder to Shoulder together. Teams will again perform a 200' Sandbag Bearhug Carry broken up however the athletes choose. Athletes will then perform 5 Worm Thrusters together and finally perform one last 200' Sandbag Bearhug Carry divided up however the athletes choose. Athletes must lift the worm on their own from the ground to begin any worm movements. The workout will be complete when the athletes finish the last section of Sandbag Bearhug Carry. All movements performed with the worm must be completed in each teams' designated lane and work area. 200' Sandbag Bearhug Carry will be 20' down the lane and a 20' return down the same lane. 40' of the 200' Sandbag Bearhug Carry will equal 1 rep. Down and back the 20' lane 5 times will equal 200'. If teams fail to finish under the time cap, they will be credited for reps completed. The tiebreaker is the time it takes the team to complete 5 Worm Thrusters.

 

WORM SQUATS STANDARDS

·Athletes will start with the worm on the same shoulder with hips and knees at full extension.

·Both Athletes must squat with the worm on their shoulders with the hip crease clearly going below the top of the knee.

·Both athletes must stand to full hip and knee extension.

·The rep will be credited once both athletes have completed a full squat and are both standing at full extension.

·Athletes do not have to perform the squat in a synchronized manner – teams may not begin the next rep until the previous rep is completed.

 

WORMS SHOULDER TO SHOULDER STANDARDS

·Athletes will start with the worm on the same shoulder.

·Athletes will transfer the worm over both athletes' heads to the opposite shoulder

·The rep will be credited when the worm has successfully been transferred to the opposite shoulder of each teammate.

·The movement does not have to be synchronized – however, teams may not begin the next rep until the previous rep is completed.

 

WORM THRUSTER STANDARDS

·Athletes will start with the worm on the same shoulder with hips and knees at full extension.

·Both athletes must squat with the worm on their shoulders with the hip crease clearly going below the top of the knee.

·Both athletes must stand to full hip and knee extension and transfer the worm over both athletes' heads to the opposite shoulder

·The rep will be credited once both athletes have completed a full squat and the worm has successfully been transferred to the opposite shoulder of each teammate.

·The thruster must be one fluid and continuous motion. Athletes may NOT stop or pause after the squat and then perform a shoulder to shoulder

·Athletes do not have to perform the thruster in a synchronized manner – however, teams may not begin the next rep until the previous rep is completed.

 

SANDBAG CARRY STANDARDS

·Athletes must pick the bag up in front of the designated start line.

·Athletes' must carry the bag in front of their bodies with arms wrapped around the sandbag.

·Athletes may NOT carry the sandbag on their shoulders.

·There will be a cone at the beginning and end of each lane which athletes must travel around.

·Athletes must return the sandbag back over the start line for a rep to be credited.

·At no time may an athlete carry the sandbag outside of their designated lane.

·Only one athlete may be carrying the sandbag at any given time.

· Athletes do not need to tag hands to trade off, but athletes must switch in the box designated for the worm. The bag does not have to be handed off to your partner when switching, it will be left where you dropped of.

 

WORKOUT DESCRIPTION 

At the sound of 3, 2, 1, GO – Partner 1 will cross the start line and perform 4 rounds of 4 Snatches and 4 Lateral Bar Burpees. After Partner 1 finishes their 4th round they will tag Partner 2 who will complete 4 rounds of 4 Snatches and 4 Lateral Bar Burpees. When Partner 2 finishes their 4th and final round, they will run back across the start line and the clock will stop. The score is the total time it takes both partners to complete 4 rounds each. If teams fail to finish under the time cap, they will be credited for reps completed. The tiebreaker is the time it takes Partner 1 to complete all four rounds.

SNATCH STANDARDS

-Bar must start on the ground for each rep.

-Athletes must move the bar from ground to overhead in one smooth motion (no press outs or pauses at the hang)
Athletes must show control at the top of each rep.

-Rep will be credited when arms, legs, and hips are extended with the bar overhead and over the center of the athletes' body.

-Athletes may squat or a power snatch.

-If athletes do touch and go reps, they may not bounce the bar in any way.

-Athletes and equipment must remain in their assigned lane.

 

LATERAL BAR BURPEE STANDARDS

-Athletes’ chest and both quads must contact the ground on each rep.

-Athletes will rise off the ground and perform a jump over the bar.

-Athletes must use a two foot take off.

-The rep will be credited when athletes land with both feet over the bar.

-Athletes do not have to stand up to full extension on each rep.

-Athletes' bodies must be parallel to the barbell for each rep.
No part of the athletes' body may touch the barbell.

 

SCALED

For time:

4 Rounds Each 

4 Snatches (65/45)

4 Lateral Bar Burpees
Time Cap: 5 minutes

WORKOUT DESCRIPTION 

At the sound of 3, 2, 1, GO – Partner 1 will cross the start line and perform 4 rounds of 4 Snatches and 4 Lateral Bar Burpees. After Partner 1 finishes their 4th round they will tag Partner 2 who will complete 4 rounds of 4 Snatches and 4 Lateral Bar Burpees. When Partner 2 finishes their 4th and final round they will run back across the start line and the clock will stop. The score is the total time it takes both partners to complete 4 rounds each. If teams fail to finish under the time cap, they will be credited for reps completed. The tiebreaker is the time it takes Partner 1 to complete all four rounds.

SNATCH STANDARDS

-Bar must start on the ground for each rep, except for scaled female where the bar just must start from below the knee on each rep.

-Athletes must move bar from ground to overhead in one smooth motion (no press outs or pauses at the hang)

-Athletes must show control at the top of each rep.

-Rep will be credited when arms, legs, and hips are extended with the bar overhead and over the center of the Athletes' body.

-Athletes may squat or a power snatch. 

-If athletes do touch and go reps, they may not bounce the bar in any way. 

-Athletes and equipment must remain in their assigned lane.

LATERAL BAR BURPEE STANDARDS

-Athletes’ chest and both quads must contact the ground on each rep.

-Athletes will rise off the ground and perform a jump or step over the bar.

-The rep will be credited when athletes land with both feet over the bar.

-Athletes do not have to stand up to full extension on each rep.

-Athletes' bodies must be parallel to the barbell for each rep.

-No part of the athletes' body may touch the barbell.