Code 3 Clash

Workout # 1 

Teams of 2

500 Meter Row
120 Double Unders

 -Into 

50 Deadlifts 275/175 

Deadlift Hold

 -Into 

50 Toe to Bar
Static Bar Hold

(12 Minute Cap)

At the 3,2,1, Go Athlete # 1 will begin on the Rower and complete 500 Meters.  Athlete will start seated on rower

Athlete # 2 will Complete 120 Double/240 Single Unders.  Athletes will start with rope on the floor.  

Once both movements have been completed Athletes will switch positions.

After both Athletes have completed the 500 Meter Row and the 120 Double Unders each they will then move on to the 50 Deadlifts.

50 Deadlifts Total.

While Athlete # 1 Begins the Deadlifts in sets of 5 reps, Athlete # 2 will Deadlift Hold Barbell in a standing position. 

Athletes will rotate between Deadlift and Deadlift Hold until the 50 reps have been completed.

If an athlete needs to drop the barbell from the Holding position, Athlete Deadlifting must stop. Once an athlete stands again with a barbell teammate may begin to resume Deadlift reps where they left off.

Deadlifts will only be counted while the Teammate is in the Deadlift Hold 

Position.

While completing Toe to Bar each athlete will be on Pull Up rack simultaneously.  One will be in the hold position while other athletes complete Toe to Bar reps in sets of 5.  Athletes can do singles, or any rep scheme to achieve the 5 reps as long as a teammate is hanging from the rack.  If the Athlete in the static hold position drops from rack Toe to Bar reps will not count.  

Deadlift Weight

RX M/M - 275

RX M/W - 275/175 

RX W/W - 175

Men’s Barbell loading - 45lb barbell, 2 - 45 lb plates on each side, 1 25lb plate on each side.

Womens Barbell Loading - 35 lb Barbell, 2 - 35 lb bumper plates on each side with clips.

40 + M/M - 225

40 + M/W - 225/135

40 + W/W - 135

50 + M/M - 185

50 + M/W - 185/115

50 + W/W - 115

Mods Division

M/M - 155

M/W - 155/105

W/W -105

Deadlift

The barbell starts on the ground (both plates touching the ground).

Hands must be outside the knees. No sumo deadlifts.

Any style of grip is permitted.

The rep is credited when the Hips and knees reach full extension.

Head and shoulders are behind the bar when viewed from the side.

Toe to Bar

Athletes begin by hanging from the pull-up bar with arms extended.

The heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when both feet contact the bar between the hands at the same time.

Any part of the feet may make contact with the bar.

Wrapping tape around the pull-up bar is not permitted.

Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. 

Knee Raise

The first rep must begin with the athlete in a full hang with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the knees must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. Overhand, underhand, or mixed-grip are permitted.

Double Under/Jump Rope

The rope passes under the feet twice for each jump.

For scaled divisions, 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.

Workout # 2

8 Minutes AMRAP of

Total Calories on Assault Bike

12 Wall Balls
6 Pull Ups

8 Dbl DB Box Step Overs

Athlete # 1 Completes Max Calories on Assault Bike 

While Athlete # 2 will complete the listed movements. 

One Bike per team.

12 Wall Balls
6 Pull Ups
8 Dbl DB Box Step Overs

Athletes rotate each round.

Dbl DB Weight

RX M/M - 50lb

RX M/W - 50/35lb 

RX W/W - 35lb

40 + M/M - 50lb

40 + M/W - 50/35lb

40 + W/W - 35lb

50 + M/M - 35lb

50 + M/W - 35/25lb

50 + W/W - 25lb

Mods Division

M/M - 35lb

M/W - 35/25lb

W/W - 25lb

Box Height - 20 inch for all divisions

Wall Ball - 20lb All Men/14lb all Women

Wall Ball Height  

RX M/M - 10ft

RX M/W - 10/9ft 

RX W/W - 9ft

40 + M/M - 10ft

40 + M/W - 10/9ft

40 + W/W - 9ft

50 + M/M - 10ft

50 + M/W - 10/8ft

50 + W/W - 8ft

Mods Division

M/M - 10ft

M/W - 10/8ft

W/W - 8ft

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Squat until the hip crease is below the knees

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

 The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

If the ball hits low or does not hit the wall, the rep will not count.

If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Double DB Box Step Over

Both feet must touch the top of the box if stepping up and over.

Athletes must step down from the box for the rep to count.

The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.  20 inch box for all categories.

Jumping Pull Up

The pull-up bar should be at least 6 inches above the top of the head when the athlete is standing tall.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

At the start of each rep, the athlete’s arms must be fully extended.

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

Pull Up

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

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 breaks the horizontal plane of the bar.

Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, taping the bar is not.

MIA Complex

3 Hang Cleans

3 Front Squats

3 Shoulder to OverHead

Each athlete will perform 3 Hang Cleans + 3 Front Squats + 3 Shoulder to OverHead only per athlete.

Each Team will have 6 Minutes to complete a Heavy/Max Mia Complex.  The 6 minutes will be split into a 3 minute time frame.

Each teammate will have an opportunity to work with their teammate assisting. 

Only one teammate can work during a 3 minute period.  The other teammate can only assist with weight changes. At the 3 minute mark teammates will switch positions

The two scores will be added together for one Team Total.   

Score = Weight of Heaviest Complex in 6 minutes

Hang Clean 

Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a Deadlift lockout (hips and knees fully extended, and head and shoulders behind the Bar) before re-dipping to initiate the Hang Clean. The rep is credited 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.

Front Squat

Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the Bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee. A full Squat Clean is permitted after the 3 Hang Cleans have been completed to start the movement if standard depth is achieved, but not required. The rep is credited when the athlete returns to full standing lockout after depth is achieved.

Shoulder-to-Overhead

Each rep begins in the front rack position, with the Barbell on the shoulders. A Shoulder Press, Push Press, Push Jerk or Split Jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement. Dropping the barbell behind the body, even after receiving credit for the rep will result in an automatic no-rep.