Clash at the Creek

Bella Complex

Time Cap: 9 Min

1 Clean (Power or Squat)

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

*If an athlete fails an attempt at any point in the lift, they can do just that section of the lift again.  They do not need to start the whole lift over. 

**A thruster is not permitted from the Clean (if it is squatted) to the Shoulder to Overhead or the Front Squat to the last Shoulder to Overhead. 

Clean:  The barbell begins on the ground for every rep.  The barbell must make contact with the shoulders with the hips and knees fully extended and elbows in front of the bar. You may Power or Squat the bar.

Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body with hips, knees and arms fully extended and feet in line.  Athletes can perform a Shoulder Press, Push Press, Push Jerk or Split Jerk.  If an athlete fails an attempt, they can do just that section of the lift again.  They do not need to start the whole lift over. 

Front Squat: The lift starts with the barbell making contact with the shoulders. Upon descent, the hip crease needs to be clearly lower than the top of the knee in the bottom position.  The rep is counted when the athlete stands up with the weight with hips and knees extended and elbows in front of the bar. 

Fran 2.0

AMRAP 12 Min

Part A: Fran

Rx: (21-15-9) Thrusters (95/65), Pull Ups

Rxish: (75/55), Pull Ups

Scaled: (45/35), Jumping Pull Ups

Part B

*Row for calories

3-2-1 go.......Partner 1 completes Fran, Partner 2 and 3 can be accumulating Row calories.  When Partner 1 is done with Fran, Partner 2 completes Fran and now Partner 1 is able to help Row.  Continue this until all 3 Partners have done Fran.  Score is two part.....Part A-Fran time combined (lower the better).  Part B-calories in the 12 Min. If all 3 partners finish Fran before the time cap, they are then accumulating calories on the rower until the 12 min cap.  If the 3 partners don't finish Fran in the time cap, their Fran time would be 12 min and the row calories would decide the tiebreaker for the others that did not finish in time also.   If 2 teams that have finished Fran have the same Fran time overall, the row calories will decide the winner. 

Standards

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Pull Up: 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. The rep is credited when the athlete’s chin is clearly over the bar.  

(Scaled only) Jumping Pull Ups: Athletes will stand with their hands above their head and be measured to a bar where their wrists touch the top of the bar. Hands must be gripping the bar at the start of the rep with arms fully extended.  For example, you may not jump up to the bar if your hands are not gripping the bar at the start of the rep. Any style of pull-up or grip is permitted as long as the
requirements are met. The rep is credited when the athlete’s chin is clearly over the bar.

Fran 2.0

AMRAP 12 Min

Part A: Fran

Rx: (21-15-9) Thrusters (95/65), Pull Ups

Rxish: (75/55), Pull Ups

Scaled: (45/35), Jumping Pull Ups

Part B

*Row for calories

3-2-1 go.......Partner 1 completes Fran, Partner 2 and 3 can be accumulating Row calories.  When Partner 1 is done with Fran, Partner 2 completes Fran and now Partner 1 is able to help Row.  Continue this until all 3 Partners have done Fran.  Score is two part.....Part A-Fran time combined (lower the better).  Part B-calories in the 12 Min. If all 3 partners finish Fran before the time cap, they are then accumulating calories on the rower until the 12 min cap.  If the 3 partners don't finish Fran in the time cap, their Fran time would be 12 min and the row calories would decide the tiebreaker for the others that did not finish in time also.   If 2 teams that have finished Fran have the same Fran time overall, the row calories will decide the winner. 

Standards

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Pull Up: 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. The rep is credited when the athlete’s chin is clearly over the bar.  

(Scaled only) Jumping Pull Ups: Athletes will stand with their hands above their head and be measured to a bar where their wrists touch the top of the bar. Hands must be gripping the bar at the start of the rep with arms fully extended.  For example, you may not jump up to the bar if your hands are not gripping the bar at the start of the rep. Any style of pull-up or grip is permitted as long as the
requirements are met. The rep is credited when the athlete’s chin is clearly over the bar.

Grid League

12 Min AMRAP

Rx

3 Rope Climbs

10 Wallball GHD's (20/14)

10 Box Jump Overs (30/24)

10 Hang Power Cleans (155/105)

Rxish

3 Rope Climbs

10 GHD's

10 Box Jump Overs (24/20)

10 Hang Power Cleans (115/85)

Scaled

9 Rope Knee Raises

10 Sit Ups

10 Box Step Ups (24/20

10 Hang Power Cleans (75/55)

3-2-1 go, Partner 1 will run to the end of the lane and perform 3 Rope Climbs and work their way back.  They will then do 10 GHD's, then 10 BJO's and end with 10 HPC's.  They will tag Partner 2 in and they will proceed to do the same thing.  Same with Partner 3.  Athletes will go in order and try to get as many rounds and reps in the 12 Minutes as they can.

Standards

Rope Climbs: Athletes can do legless or use their legs.  Must touch the beam at the top for the rep to count.  Final time will be recorded when the beam is touched by the athlete.  Athletes may not let go of the rope until they get at least halfway down the rope.  This is for your own safety.

(Scaled only )Rope Knee Raise:  Athlete will stand or jump up to the climbing rope and perform a knee raise.  Knees must clearly be above the hip crease and the athletes legs must reach full extension between each rep.  Once you are on the rope, you can do consecutive reps or drop down and do them one at a time.

GHD Sit Up:  Movement starts in the seated position with hands touching the rollers.  Both hands must touch the ground and then the rollers at the finish position. Same for Rx....WB must touch the ground and the rollers.

(Scaled only) Ab Mat Sit Up:  Movement starts in the seated position.  Both hands must touch behind the head as well as in front of the knees.  Athletes must have straight legs in the sit up.

Box Jump Over:  You do not have to stand all the way up at the top of the box.  Must use a 2 foot take off for Rx/Rxish. Rep is counted when both feet are on the ground on the opposite side of the box.

(Scaled only) Box Step Ups:  Athletes must alternate legs and stand tall with hips and knees extended on the top of the box.  The rep is counted at the top of the box.  *Head must be in line with the shoulders......just kidding!

Hang Power Cleans:  The bar must be Deadlifted to the standing position for the first rep.  The bar then may be Cleaned.  Rep is counted when the hips and knees are fully extended and the bar has made contact with the shoulders with the elbows in front of the bar. ** If the athlete fails to Deadlift the bar for the first rep, they must take the bar back down to the ground and start over.

Nice Girls

Time Cap: 10 Min 

Rx

Grace:  30 Clean and Jerks (135/95)  Partner 1

Isabel:  30 Snatches (135/95)  Partner 2

Mini Diane: (12-10-8) Deadlifts (225/155), HSPU  Partner 3

Rxish

Grace: (115/85)

Isabel:  (115/85)

Mini Diane:  (185/125)

Scaled

Grace:  (75/55)

Isabel:  (75/55)

Mini Diane:  (12-10-8) Deadlifts (115/85), Double Dumbbell Shoulder to OH (35's/20's)

Each partner will pick a workout.  3-2-1 go, Partner 1 does all of Grace.  Immedietly after they are done, Partner 2 does all of Isabel.  Then Partner 3 will do Mini Diane.  The team with the fastest overall score wins.  In the event of a tie, the team with the fastest Grace will win the tiebreak.  If that is also a tie, we will go down the line with Isabel and then Mini Diane for tiebreak times.

Standards

Clean and Jerk

Clean:  The barbell begins on the ground for every rep.  The barbell must make contact with the shoulders with the hips and knees fully extended and elbows in front of the bar.  No bouncing in between reps

Jerk: Following the clean, the barbell must be in contact with the shoulders to begin the jerk. A press, push press, push jerk, or split jerk are all
permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead and arms, hips and legs are fully extended with the bar over or slightly behind the center of the athlete’s body, with feet in line.

Power Snatch: Bar starts on the ground for every rep and cannot stop movement from the floor to overhead.  Rep is counted when bar is overhead with the arms, hips and knees fully extended and the head in front of the bar.

Deadlifts: Each rep starts with the bar on the ground.  Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. You can touch & go or drop the bar from the top but you may not bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar.

HSPU: Any part of the hands must be touching where the 10 in tape line meets the 30 inch tape line. If the hands come off the tape at any time, the rep will have to be done over.  The tape line will be 10 inches from the wall and 30 in wide and on a foam mat.  Head must make contact with the mat with every rep.  Feet must start and end on the wall.  Rep is credited when the athlete returns to the lockout position with heels on the wall; arms, hips and legs fully extended; shoulders in line with the body.  If the feet come off the wall at the end of the rep, it will not count.  If the butt is on the wall at the end of the rep, it will not count.

Double Dumbbell Shoulder to Overhead:  DB's will be taken from the ground and Cleaned to the shoulder.  Athlete can then choose to do a Strict Press, Push Press or Push Jerk for each rep.  Must show full extension of the hips, knees and arms at the top of the rep.  DB's may not be dropped from overhead.  This will result in a no rep and the rep wil have to be repeated.