I60 Cal Bike

15 Devils Press 

50 Cal Bike

15 Devils Press

40 Cal Bike

15 Devils Press

RX: 50s / 35s

Intermediate: 35s / 25s and 50/40/30 cal

Beginner: 25s / 15s and 40/30/20 cal

Event Info:

Event 1 is FOR TIME.

Time Cap = 11:00 minutes

Scoring:

If the team completes the workout under the time cap, the score will be the time that they finished. If the athlete does not complete the workout under the time cap, the score will be the number of reps they completed.

Tie breaker:

The time the team completed the second set of Devils Presses.

Movement Standards and Expectations:

Cal Bike: Athletes must reach the final Calorie before getting off the bike.

Devils Press: Athletes will have two dumbbells. They will start on the ground. The athletes will then perform a burpee with their chest touching the ground IN BETWEEN the dumbbells while they also have their hands on the dumbbells. They will then stand up with dumbbells in hand and perform a DB Snatch with both dumbbells. The finish position is a CONTROLLED lockout position with the both of the dumbbells overhead. 

Reps are broken up as desired. However, each athlete must do at least 1 rep of each set of the bike and each set of the devils press. (You can even split the bike as 59-1 if you wanted to)

Barbell Complex

2 Front Squats

*From The Ground

Event Info:

Event 2 is FOR LOAD.

Time Cap = 10:00 minutes

Scoring:

The combined score of each athlete's heaviest load.

Movement Standards and Expectations

Athletes must clean the barbell from the ground into the front rack position. A squat clean does not count as a rept towards the 2 front squats. Hip crease must be below the knee crease. Hips must reach full extension at the top (shoulder in hips in line) before moving into the second rep. The judge must give the ok to signal a complete rep on the last front squat before the athlete drops the barbell.

Athlete cannot let go of the bar during the complex.

Only 1 bar will be at each station. Plates will not be racked. 

EVENT INFO

You will complete as many rounds and reps as possible in 12 minutes. After round 1 the reps on the cleans will go down and the weight will go up. This will continue after round 2. After the third round the weight and reps will continue to be the same and you will complete as many rounds at that weight until the end of the workout. 

SCORING

The score is the amount of reps completed in the workout.

Tie breaker: Completion of the third round

MOVEMENT STANDARDS

T2B: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. 
Heels Above Hips / Knees Above Hips: Theathlete must go from a full hang to having the heels go above the hips. For beginners, knees have to be above the hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
Cleans: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.The athlete can catch the barbell in the power or squat position. The rep is completed when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
Box jumps: The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box and jump or step up on the corner. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Both feet must touch the top of the box and the athlete must reach full extension of the hips and knees with the chest in the upright position.