COMPLETE Mid-Year OPEN

WOD # 1  

COMPLETE for MAX REPS 

10 minute AMRAP 

RX (up to age 54)

• 15/12 Calorie Bike
• 15 Clean to OH 135/95
• 15 Toes to Bar

RX - 55+

• 15/12 Calorie Bike
• 15 Clean to OH 115/75
• 15 Toes to Bar

Scaled (up to age 44)

• 15/12 Calorie Bike
• 15 Clean to OH 115/75
• 15 Knees to Chest

Scaled Masters (45-54)

• 15/12 Calorie Bike
• 15 Clean to OH 95/65
• 15 Knees to Chest

Scaled Masters (55+)

• 15/12 Calorie Bike
• 15 Clean to OH 75/55
• 15 Knees to Chest

Foundations

• 10/7 Calorie Bike
• 15 Clean to OH 45/35
• 15 AB Mat Sit-ups or Crunches

Movement Standards 

Clean to Overhead 

The barbell begins on the ground. Touch and go is permitted. No bouncing.

The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.

A shoulder press, push press, push jerk or split jerk may be used, 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. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.

Toes to Bar/Knees to Chest  

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. 

In the knees to chest, the athlete must pass 90 degrees with both knees at the same time 

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Bike 

The Echo Bike must be reset to 0 at the beginning of each new round and rollover DOES NOT COUNT 

Judge/Partner can reset and/or turn monitor on OR athlete can reset themselves

COMPLETE Mid-Year OPEN

In Week # 2 - Part A/B will be completed on a running clock. 

• Part A from 0:00-5:00
• Part B from 5:00 - 15:00
• Warmup should include building to an opening lift for Part B
• Starting load for Part B can be on the bar can be on the Bar during Part A
• Workout begins with athlete standing facing barbell

WOD # 2 - Part B 

COMPLETE for MAX LOAD 

In 10 minutes establish a max load for

• 5 RM Front Squat 
• Barbell will start from the FLOOR 

Applies to ALL divisions accept FOUNDATIONS 

Foundations  

• Can complete a 5RM with a Barbell OR DB/KB in Goblet position 

Movement Standards

5RM Front Squat 

• Athletes must place collars on the outside of the plates before beginning the lift. 
• The bar must be taken from the floor — squat racks are NOT allowed.
• The bar rests on the athlete’s shoulders in the front-rack position. Any grip is permitted
• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
• A SQUAT CLEAN can be executed from floor BUT, this DOES NOT COUNT as a front squat rep
• The front squat rep is credited when: - The athlete’s hips and knees are fully extended. - The bar is resting on the athlete’s shoulders with the bar in the front-rack position. - The athlete’s feet are in line with one another when the athlete is viewed from profile
• Athletes MAY have assistance changing loads between rounds 

COMPLETE Mid-Year OPEN

WOD # 3 

COMPLETE for TIME 

RX (up to 54) 

• Row 60/50 Cals
• 30 Plate Deficit Push-ups (Men 45s/Women 25s)  
• 160 Double Unders
• 40 Alternating DB Snatch 50/35
• 30 Box Jump Overs 24/20
• 30 C2B Pullups 

RX - 55+ 

• Row 60/50 Cals
• 30 Plate Deficit Push-ups (Men 45s/Women 25s) 
• 160 Double Unders
• 40 Alternating DB Snatch 50/35
• 30 Box Jump or Step Overs 24/20
• 30 Chin Over Bar Pullups 

SCALED 

• Row 60/50 Cals
• 30 Hand Release Push-ups
• 250 Single Unders 
• 40 Alternating DB Snatch 35/20
• 30 Box Overs - Step or Jump 24/20
• 30 Jumping Pullups  

FOUNDATIONS 

• Row 40/30 Cals
• 30 Box Push-ups   
• 150 Single Unders or Line Hops   
• 30 Alternating DB Snatch
• 30 Step-ups
• 30 Jumping Pullups or Ring Rows

MOVEMENT STANDARDS 

RX 

Row (applies to all divisons) 

• monitor begins @ 0 and set is completed when monitor shows designated calories are completed 

Deficit Push-ups

• Men will use 2 x 45# plates (4") , Women will use 2 x 25# (2") 
• Each rep begins and ends with Elbows locked out with the feet no wider than
  shoulder width.
• A straight body position must be maintained
  throughout the push-up.
• No snaking, sagging, or pushing up from the knees.
• The chest (nipple line or above) must touch the floor BETWEEN THE PLATES
• The legs CANNOT make contact with the floor (watch the knees)   

Double Unders 

• This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Alternating DB Snatch (applies to all divisions) 

• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when:
  - the arms, hips, and knees are fully extended; and
  - the dumbbell is clearly over the middle of the
  athlete’s body when viewed from profile.

Box Jump Overs (55+ can step) 

• Forward or lateral jumping is permitted. 
• A two-foot takeoff is required, and only your feet may touch the box.
• After landing on the box, you may jump or step off to the other side.
• If you land on the box, both feet must touch the box before you step or jump off.
• Alternatively, you may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and you must use a two-foot landing.
• There is no requirement to stand tall while on top of the box.

Chest to Bar Pullups / Chin Over Bar Pullups 

• The athlete must start each rep with their arms fully extended and their feet off the ground.

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• CHEST TO BAR The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

• CHIN OVER BAR The rep is credited when the athlete’s chin is clearly over the bar 

Scaled 

See RX for Row and DB Snatch 

Hand Release Push-up 

• Each rep begins and end with Elbows locked out with the feet no wider than
  shoulder width.
• A straight body position must be maintained throughout the push-up.
• No snaking, sagging, or pushing up from the knees.
• The chest (nipple line or above) must touch the floor.
• Then the hands must be lifted completely off the ground before pushing up 

Single Unders 

• This is the standard single-under in which the rope passes under the feet ONCE for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Box Overs 

• Scaled may jump OR step over box.
• Forward or lateral movement is permitted.
• If you jump or step on the box, both feet must touch the box before you step or jump off.
• Alternatively, you may jump completely over the box.
• There is no requirement to stand tall while on top of the box.

Jumping Pullups 

• The bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.
• Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.

Foundations 

Use the written workout above for this division as guideline, but create scales as needed for a safe, effective workout  

COMPLETE Mid-Year OPEN

In Week # 2 - Part A/B will be completed on a running clock. 

• Part A from 0:00-5:00 
• Part B from 5:00 - 15:00 
• Warmup should include building to an opening lift for Part B
• Starting load for Part B can be on the bar can be on the Bar during Part A
• Workout begins with athlete standing facing barbell

WOD # 2 - Part A 

COMPLETE for MAX REPS 

5 minute AMRAP 

• Bar Facing Burpees 

RX divisions - All Ages 

• jump over bar elevated with standard plates 

Scaled divisions - All ages 

• can jump OR step over bar elevated with standard plates

Foundations  

• Can do burpees OR sprawl and jump OR step over EMPTY bar OR PVC

Movement Standards

Bar Facing Burpee 

• Athletes must use a barbell with 18-inch plates.
• The burpees must be performed perpendicular to and facing the barbell
• Athletes may jump or step back to reach the bottom position
• The athlete’s head must stay behind the barbell.
• Stepping and/or jumping back to the starting position are both permitted.•
• RX = The athlete MUST clearly jump over the barbell = Both feet must be off the ground as the athlete passes over the bar. - Stepping over is NOT permitted.
• The athlete does NOT need to use a two-foot takeoff.
• Scaled divisions may step or jump over the bar.
• There is no requirement to land with both feet at the same time for any division
• The athlete must be perpendicular to and facing the barbell before starting the next rep
• If the athlete receives a “no rep” for any reason, the entire rep must be repeated.