Come and Take It Showdown 2023

RX/SCALED

Part 1:  0:00-5:00

Team member 1: Finds 1rm Push Press

Team member 2: Finds 1rm Front Squat

WORKOUT DESCRIPTION 

At the sound of 3, 2, 1, GO – A 6 min Clock will Strat.  From 0:00—5:00 Team Member 1 will find a 1rm Push Press and Team Member 2 will find a 1rm Front Squat.  Bars Will start from the rack position.  Team Members 1 and 2 will receive a shared score for the total weight achieved.  Athletes may start with their bar preloaded with their opening weight.  All Team Members may assist with weight changes.  All weights not being used, must be kept in their designated/marked areas.  If any lift is performed with loose weights in an undesignated area will result in a NO REP for any lift completed until the weights are returned to their designated area.  A barbell clip must be on each end of the barbell for the lift to count.

Push Press Standard

·        Barbell Will Come From the Rack

·        Barbell begins at the shoulders

·        Dip and drive with the legs while the weight is on the shoulders

·        Once the barbell leaves the shoulders, the hips and knees must remain straight until the weight is locked out overhead.

·         No re-dip of the legs allowed (i.e., a push jerk or split jerk).

·        The rep is credited when arms, hips, and knees are fully extended and the bar is directly over or slightly behind the middle of the body, with feet in line.

·        Barbells must have clips on bar for rep to count.

·        If athletes drop bar to ground after a successful lift, they CAN receive assistance returning bar to the rack.

Front Squat Standards

·        Barbell Will Come From the Rack

·        Barbell begins in the front rack position

·        The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.

·        The bar must remain in the front-rack position.

·        The hands do NOT need to remain on the bar.

·        The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position

·        Barbells must have clips on bar for rep to count.

·        If athletes drop bar to ground after a successful lift, they CAN receive assistance returning bar to the rack.

RX/Scaled

Part 2: 5:00-6:00

Team Member 3: Max Clusters @155/105 (Rx) 105/75 (Scaled) in 1 minute 

WORKOUT DESCRIPTION 

After Team Members 1 and 2 finish their lifts at the 5:00 min mark, Team Member 3 will perform Max Clusters @155/105 for a minute.  Team Member 3’s 1 min time frame starts immediately after Part 1.  Team Member 3 will receive a separate score for the total number of reps they complete.  All Reps must be completed in the designated area.  Any reps completed outside the designated area will result in no reps until bar is returned to designated area.

Cluster Standards

·        Start each rep with the barbell on the ground. Touch and go is permitted.

·        The athlete must pass through a full squat clean with hips below knees.

·        The athlete will then drive the barbell upward and overhead  until the bar is centered over the body with the knees hips and armsfully extended and the athlete under control.

·        The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.

·         The rep must be completed in one fluid motion from the bottom of the squat.

·        A front squat followed by a jerk or any is not allowed.

·        f the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

·        Athletes may NOT perform a power clean and then do a front squat into a push press.  The movement must be complete in one fluid motion

·        Athletes may NOT receive assistance moving or resetting their barbell

·        Barbells must have clips on bar for rep to count.

RX
For Time:
30 Ring Muscle Ups
30 Snatches (135/95)
30 Clean and Jerks (135/95)
Time Cap: 9 Minutes
WORKOUT DESCRIPTION
At the sound of 3, 2, 1, GO – A 9 min clock will start. All team members will begin working at different movements. One athlete will begin working on the ring muscle ups, one on the snatches, and one on the clean and jerks. After 1 minute has passed athletes must switch to a different movement. Athletes will continue switching every minute until all reps of one movement is completed. Once all reps are completed at one movement athletes may begin helping at the other movements. There is NO requirement to switch once all reps are completed of one of the 3 movements. Once all reps of all 3 movements are completed time will be called. There is a 10 minute cap for this workout. Tiebreak will be time when all snatches are completed.

RING MUSCLE UP STANDARD
· Athletes must begin each rep hanging from the rings with arms fully extended and feet off
the ground.
· Kipping is allowed, but uprises and swings/rolls to support are not permitted.
· During consecutive kipping muscle-ups, a change of direction below the rings is required.
· No part of the foot may rise above the bottom of the rings during the kip.
· The athlete must pass through some portion of a dip before reaching lockout.
· The rep is credited when the elbows are fully locked out in the support position.
· Reaching lockout while pushing or falling away from the rings will not count
SNATCH STANDARDS
· Bar must start on the ground for each rep.
· Athletes must move the bar from ground to overhead in one smooth motion (no press outs
or pauses at the hang)

· Athletes must show control at the top of each rep.
· Rep will be credited when arms, legs, and hips are extended with the bar overhead and
over the center of the athletes' body.
· Athletes may squat or a power snatch.
· If athletes do touch and go reps, they may not bounce the bar in any way.
· Athletes and equipment must remain in their assigned lane.
CLEAN AND JERK STANDARDS
· Start each rep with the barbell on the ground. Touch and go is permitted.
· No bouncing or dropping and catching the barbell on the rebound.
· If dropped, the barbell must settle on the ground before the start of the next rep.
· Power cleans, squat cleans, and split cleans are permitted.
· The lift must have two distinct phases: the clean and the jerk.
· The barbell must make contact with the shoulders.
· It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar
overhead.
· The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are
extended. - The bar is over or slightly behind the center of the body, with feet in line.
· A press, push press, push jerk, or split jerk are all permitted as long as the required finish
position is achieved.
· Receiving any assistance other than adjusting loading is not permitted unless safety is an
immediate concern
· Hang cleans are not allowed.

SCALED
For Time:
30 Ring Pull Ups
30 Snatches (135/95)
30 Clean and Jerks (135/95)
Time Cap: 9 Minutes
WORKOUT DESCRIPTION
At the sound of 3, 2, 1, GO – A 9 min clock will start. All team members will begin working at different movements. One athlete will begin working on the ring pull ups, one on the snatches, and one on the clean and jerks. After 1 minute has passed athletes must switch to a different movement. Athletes will
continue switching every minute until all reps of one movement is completed. Once all reps are completed at one movement athletes may begin helping at the other movements. There is NO requirement to switch once all reps are completed of one of the 3 movements. Once all reps of all 3 movements are completed time will be called. There is a 10 minute cap for this workout. Tiebreak will be time when all snatches are completed.

RING PULL UP STANDARD

· The athlete must start each rep with arms fully extended and feet off the ground
· The rep is credited when the athlete’s chin breaks the horizontal plane of the bottom of the
rings.
· Strict or kipping is allowed.
SNATCH STANDARDS
· Bar must start on the ground for each rep.
· Athletes must move the bar from ground to overhead in one smooth motion (no press outs
or pauses at the hang)
· Athletes must show control at the top of each rep.
· Rep will be credited when arms, legs, and hips are extended with the bar overhead and
over the center of the athletes' body.
· Athletes may squat or a power snatch.
· If athletes do touch and go reps, they may not bounce the bar in any way.
· Athletes and equipment must remain in their assigned lane.
CLEAN AND JERK STANDARDS
· Start each rep with the barbell on the ground. Touch and go is permitted.
· No bouncing or dropping and catching the barbell on the rebound.
· If dropped, the barbell must settle on the ground before the start of the next rep.
· Power cleans, squat cleans, and split cleans are permitted.
· The lift must have two distinct phases: the clean and the jerk.
· The barbell must make contact with the shoulders.
· It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar
overhead.
· The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are
extended. - The bar is over or slightly behind the center of the body, with feet in line.
· A press, push press, push jerk, or split jerk are all permitted as long as the required finish
position is achieved.
· Receiving any assistance other than adjusting loading is not permitted unless safety is an
immediate concern
· Hang cleans are not allowed.

RX/Scaled 
AMRAPx12
Max Distance Swim (25m Increments)
Max Sandbag to Shoulder+Squat (100/75) (75/50)

WORKOUT DESCRIPTION
At the Sound of 3, 2, 1, GO—One team member will enter the pool and begin swimming for distance. Another team member will begin completing sandbag to shoulder+squats. The third team member will be resting. Athletes may switch out with the sandbag movement as they choose, but must tag hands to do so. Athletes may only switch out of the pool after the team member has swam down and back (50m). Athletes will continue to accumulate reps and distance until the 12 minutes has expired. There is a minimum work requirement for each teammate to swim 50m during the 12 min. Any failure to achieve the minimum work requirement will result in a zero score for the event. Teams will earn 1 point for every sandbag to shouder+squat and 5 points for every 25m swam.

SANDBAG TO SHOULDER+SQUAT STANDARDS
· Sandbag must start and stop on the ground for each rep. No touch n go reps are permitted.
· Athletes must move the sandbag from the ground to either their right or left shoulder.
· Athletes must show control with the sandbag on their shoulder with their knees and hips
extended.
· Once athletes are in full control and extension, they may begin the squat
· The sandbag must remain on a shoulder during the squat
· Athletes hip crease must be below the top of the knee at the bottom of the rep
· Athletes must stand to full hip and knee extension
· Athletes must drop the sandbag to the ground after the squat for the rep to count.

SWIM STANDARD
· Athletes must start each length with their hand on the wall and touch the opposite wall for
the rep to count.
· Athletes may swim their lengths in any style they choose.
· Athletes must swim 25m down and 25m back.
· Athletes may not exit the pool after the first 25m down length. They must complete 25m
down and back
· NO DIVING INTO THE POOL WILL BE PERMITTED. ANY DIVING WILL RESULT IN A 1 MINUTE
NO WORK PENALTY
· A resting athlete may be waiting in the water for the working athlete to return, but may not
begin their until the working has clearly touched the wall.

RX/SCALED
FOR TIME (10 min cap)
Athlete 1 completes 1 st , 2 nd , and 3 rd Lengths
Athlete 2 completes 4 th , 5 th , 6 th , and 7 th Lengths
Athlete 3 Completes 8 th , 9 th , 10 th , 11 th , and 12 th Lengths.
**1 LENGTH= Up and Down the Designated Stairs**
**Sandbag weight is 100/75 (RX) 75/50 (Scaled)**

WORKOUT DESCRIPTION
At the Sound of 3, 2, 1, GO—Athlete 1 will begin running up the stairs WITHOUT the sandbag and once they reach the top of designated stairs they will return back to the starting point. Athlete 1 will then pick up their sandbag and carry it up and back down the stairs. They will the end their 3 rd length WITHOUT the sandbag going up and down the designated stairs. All Athletes will only carry the sandbag
on the Even Lengths of the relay. After Athlete 1 completes lengths 1 through 3, Athlete 2 will complete Lengths 4 through 7. After Athlete 2 completes lengths 4 through 7, Athlete 3 will complete lengths 8 through 12. The clock stops when Athlete returns back down the stairs on length 12, touches the track with both feet, and places the sandbag on the ground. All athletes must complete their designated lengths before switching out. This is a workout is for time with a 10 minute cap. The tiebreaker is when Athlete 2 finishes Length 7. If a team does not finish in under the Time Cap, they will be given credit for how many reps they completed. 1 rep equals Up or Down stairs.

SANDBAG CARRY LENGTHS
· Athletes will start at the bottom of the stairs with both feet on the track
· Athletes will pick up the sandbag and carry it up the stairs and return with it back down the
stairs.
· Athletes will travel up and down the stairs in their designated lanes.
· During the sandbag lengths athletes can carry the sandbag UP the stairs however they want.
· Athlete MUST carry the Sandbag on the SHOULDER on the way DOWN the Stairs.
· They Athlete may set the sandbag down on the stairs at any point, but cannot advance up or
down the stairs unless they are carrying the sandbag.
· When an athlete finishes a sandbag length, they must place the Sandbag on the First Step at
the bottom of the stairs.
· The Rep is credited when the athlete has both feet on the designated landing at the top of
the stairs and when both feet are on the track at the bottom of the stairs.
NO SANDBAG LENGTHS
· Athletes will start at the bottom of the stairs with both feet on the track
· Athletes will travel up and down the stairs in their designated lanes.

· The Rep is credited when the athlete has both feet on the designated landing at the top of
the stairs and when both feet are on the track at the bottom of the stairs.