the Antietam AMRAP in 16 min

30 Wall Balls

30 Deadlifts

30 Toes To Bar/Hanging Knee Raises

30 Synchro Alt. DB Snatches

30 CTB/Pull Ups/Ring Rows

50 DU/ 100 Single Unders

RX Division;

Wall Balls (20/14 lbs)

Deadlifts (245/175 lbs)

Toes to Bar

Synchro Atl DB Snatches (65/45 lbs)

Chest to Bar Pull Ups

Double Unders- 50 EACH

Masters Division:

Wall Balls (20/14 lbs)

Deadlifts (225/155 lbs)

Toes to Bar

Synchro Alt. DB Snatches (50/35 lbs)

Chest to Bar Pull Ups

Double Unders - 50 total

Intermediate Division:

Wall Balls (20/14 lbs)

Deadlifts (185/125 lbs)

Toes to Bar

Synchro Atl. DB Snatches (45/25 lbs)

Pull Ups

Double Unders - 50 total

Scaled Division:

Wall Balls (14/10 lbs)

Deadlifts (155/105 lbs)

Hanging Knee Raises

Synchro Alt. DB Snatches (35/20 lbs)

Ring Rows

Single Unders - 100 total

Description:

At 3-2-1 go, one athlete will start with the Wall Balls. Athletes can switch any time with tag in. Once all Wall Balls are completed, one athlete will start on Deadlifts and then Toes to Bar or Hanging Knee Raises. On the Alternating DB Snatches both athletes will work at the same time for all 30 reps. Reps are synchro touching the floor and the lock out position at the top. Then one partner works on Pull Ups or Ring Rows at a time. For Double Unders, in the RX division both athletes must perform 50 reps one at a time. For all other divisions the 50 (or 100 reps for Singles) can be divided between the athletes for a total number of reps, one working at a time. Score is total reps completed in 16 min.

Standards:

Wall Balls - Athlete may not touch the Wall Ball until the timer starts. Athlete must squat below parallel with the ball and hit the target above the line for each rep to count. If the ball is dropped you may not catch and start rep on a bounce. Throwing ball back and forth for each rep is not allowed. Partner must be tagged in to start reps.

Deadlifts - Athlete must reach full hip and knee extension at top with shoulders behind the bar for the rep to count. Bouncing reps is not allowed. The bar may be dropped after rep is good. Sumo deadlifts are not allowed.

Toes to Bar - Athlete must start with extended arms and feet behind the bar. If feet are not behind the bar it is a no rep. Both toes must touch the bar in between the hands for the rep to count.

Hanging Knee Raises - Athlete must begin with extended arms and feet behind the bar. If feet are not behind the bar it is a no rep. Knees must rise above parallel for rep to count.

Synchro Alt. DB Snatch - Both athletes must start rep with both heads of the DB on the floor. Both athletes must Snatch DB over head in one motion without stopping at the shoulder. Both athletes must reach full extension with legs and arms with the DB overhead at the same time. Both athletes must alternate hands for each rep. Both heads of the DB must touch the floor every rep. The hand not holding the DB must not touch the body or it is a no rep. Athletes do not have to repeat same arm is it a no rep. Please do not drop DB from over head! This is result in a no rep!

Chest to Bar Pull Up - Athlete must start with arms extended and must make body contact with the bar below the collarbone. Strict, kipping and butterfly are allowed.

Pull Ups - Athlete must start with arm extended and pull chin over the bar for rep to count. Strict, kipping or butterfly are allowed. Jumping Pull Ups are not allowed.

Ring Rows - Athlete must start with feet on the taped line and arm extended. The Rings must touch the chest for rep to count.

Double Unders - Athlete must pass the rope under both feet two times for DU to count.

Single Unders - Athlete must pass the rope under both feet one time for rep to count. No skipping is allowed.

The gettysburg Complex

In 8 min

1 Clean (Power or Squat)

1 Hang Clean (Power or Squat)

2 Front Squats

Description:

In 8 min both athletes work to a heavy complex. From the ground one Clean. It can be a Power, Squat or Split Clean (no stopping at the hang position). Then without dropping the bar, one Hang Clean. It can be Power, Squat or Split. Then two Front Squats. If the Hang Clean is caught in a squatting position, it counts as one Front Squat and only one more Front Squat must be performed. The last rep must be completed before the timer ends. One athlete lifts at a time and switch with a hand clap. Athletes can help each other load the bar. Athletes must declare weight to judge before each lift.

Standards:

Clean - Bar must be lifted to shoulders from the floor without stopping at the hang position. Elbows must be in front of the bar and hips, knee locked out for rep to count. Both hands must remain on the bar in the front rack position. It can be Power, Squat or Split Clean.

Hang Clean - The bar must not touch the floor and stay above the knees. Same standards apply as the Clean above. If the Hang Clean is caught below parallel in a squat, it can count as your first Front Squat. Both hands must stay on the bar in a front rack position.

Front Squat- Athlete must go below parallel at the bottom of the squat. At the top, hips and knees must be fully locked out with elbows in front of the bar and both hands on the bar in a front rack position. If the Hang Clean is caught above parallel, then two Front Squats must be performed.

the Pearl Harbor Floater

In 5 min complete:

RX:

8 Rope Climbs (15 ft)

60 cal Row

-in remaining time max reps Burpee Box Jump overs (30/24 in)

Intermediate & Masters:

6 Rope Climbs (15 ft)

50 cal Row

-in remaining time reps max Burpee Box Jump Overs (24/20 in)

Scaled:

3 Rope Climbs (10 ft)

40 cal Row

-in remaining time max reps Burpee Box Step Overs (24/20 in)

Description:

The Floater workout can be done any time during the competition day before 1 pm. At 3-2-1 go one athlete will begin rowing while the other athlete begins Rope Climbs. Athletes can divide reps and calories as needed with a tag of hands. Once all Rope Climbs and calories are completed, in the remaining time of the 5 min one partner works at a time on Burpee Box Jump Overs. Both athletes must be off the rower or rope to start the Burpee Box Jump Overs. Tagging in and out to switch partners. There are two scores: the time Rope Climbs and calories are completed and max reps of Burpee Box Jump Overs.

Standards:

Rowing - Athlete may start sitting on the rower with feet strapped in but hands must remain off of the handle until the timer starts.

Rope Climbs- Athlete may not touch the rope until timer starts. For RX, Masters and Intermediate, athlete must climb the rope (leg or legless allowed) and touch the metal beam at the top with one hand for rep to count. For Scaled athletes they must touch the 10 ft tape mark.

Burpee Box Jump Overs - Athlete must be facing the box to start burpee. No lateral burpees allowed. On the burpee athlete's chest and legs must touch the floor at same time with feet and hands straddling tape line. Step back and step ups are allowed for burpees. For RX, Masters and Intermediate a two foot take off is required and both feet must touch the top of the box or clear the box. Step downs and jump downs are allowed. For Scaled athletes a Box Step Up is allowed. Both feet must touch the top of the box. For all divisions the rep is good when both feet touch the floor on the other side of the box. Use two boxes (male/female heights).

The Valley Forge Chipper

For Time in 12 min

30 cal Echo Bike

30 Snatches

20 cal Echo Bike

20 Thrusters

10 cal Echo Bike

10 Clean & Jerks

RX Division Weights:

Snatch (105/85 lbs)

Thrusters (135/95 lbs)

Clean & Jerks (185/125 lbs)

Intermediate Division Weights:

Snatch (95/65 lbs)

Thrusters (105/85 lbs)

Clean & Jerks (155/105 lbs)

Scaled Division Weights:

Snatch (75/55 lbs)

Thrusters (95/65 lbs)

Clean & Jerks (105/85 lbs)

Masters Division Weights:

Snatch (95/65 lbs)

Thrusters (105/85 lbs)

Clean & Jerks (155/105 lbs)

Description:

At 3-2-1 go one athlete will start on the Echo bike while the other partner waits. One athlete works at a time for the whole workout. The bike calories can be shared with a tag in. Once all 30 cal are completed, one athlete will move on to the Snatches. Power, Squat and Split Snatches are allowed. Once the Snatches are completed one athlete will start the 20 cal on the bike. The bike must be reset by the athlete before starting the next set of calories. Continue down the Chipper tagging in and out as needed. Partners can help with the weight changes and can be done at any time once the workout begins. Score is time the last Clean and Jerk is locked out overhead.

Standards:

Bike - Athlete may start on bike but monitor set to zero. All calories must be done before getting off the bike. No roll over calories allowed. Bike must be reset by athletes.

Snatch - Power, Squat or Split Snatches are allowed. Bar must go from the floor to an overhead position in one movement. Stopping at the hang or shoulders is not allowed. Arms, hips and legs must be fully locked out at the top for the rep to count. Smother the bar if weight is dropped from overhead.

Thruster - Athlete must hold barbell in a front rack and complete a full squat with hips below parallel. At the top the athlete must perform a Push Press with legs locked out and arms fully extended at the top. Jerk are not allowed. Smother the bar if weight is dropped from overhead.

Clean & Jerk - Power, Squat or Split Cleans are allowed. Clean must go from the floor and end at the shoulders with elbows in front of the bar and both hands on the bar. Hang Cleans are not allowed. Push Jerks or Split Jerks are allowed. The athlete must have arms, hips and knees fully locked out with barbell overhead and show control at the top.