TEST 1:

For Time

9 Rounds in total

ROUND 1-3

5 Handstand Push Ups

10 Alternating single-leg Squats

15 Pull Ups

ROUND 4-6

5 Strict Handstand Push Ups

10 Alternating Single-leg Squats

15 Chest-to-bar Pull Ups

ROUND 7-9

10m Handstand Walk (5m increments)

5 Single-leg Squats (Left)

5 Single-leg Squats (Right)

10 Ring Muscle-ups

12 Minute Time Cap.

Workout flow:

This workout begins with the athlete standing with their back towards the handstand wall. After the call of “3, 2, 1… go,” the athlete kick up into a handstand step over the line and perform 5 Handstand Push ups, then move away from the wall for 10 alternating single-leg squats and then to the pull up bar for 15 pull ups. The athlete will then Complete this sequence for 3 rounds. After the completion of the third round, the athlete will then begin their fourth round with 5 Strict Handstand Push ups, proceeded by 10 alternating single-leg squats and finishing with 15 Chest-to-Bar Pull ups. The athlete will then Complete this sequence for 3 rounds (Rounds 4-6). On the completion of their 6th round, the athlete will then begin their seventh round with a 10m Handstand walk THIS MUST BE COMPLETED IN 5M INCREMENTS (5M there, 5M back), 10 single-leg squats (5 per leg) and 10 Ring muscle ups.  Time stops after the athlete is locked out in a position of support in the final muscle-up of the 9th round. The athlete’s score will be the total time it takes to complete the entire workout or the total number of reps completed by the athlete in 12 minutes.

Workout standards:

Handstand Push ups:

The inside of the box for the handstand push-up must measure 40 in (102 cm) wide and 24 in (60 cm) deep. The arms must be fully extended and in line with the body before the athlete can descend.

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

The hands must remain inside the designated box. If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count.

The athlete will need to start again from the lockout position.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

Kipping IS ALLOWED during the first three rounds of  handstand push-ups.

Kipping IS NOT ALLOWED from Round 4-7.

Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.

During the strict repetitions, the feet may be no wider than the width of the hands at any point.

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Handstand walk:

A tape line with 5 meters measured must be placed in the camera view. 

The tape line must start behind the 5-meter mark.

Each rep begins when the athlete kicks up into a handstand with their hands clearly behind the tape.

The athlete's hands may not touch the tape whilst their feet are on the ground. 

No part of the body besides the hands may touch the ground during the handstand walk. If a body part does touch, this repetition is not counted and the athlete will be required to start the handstand again. 

The rep is completed when both of the athletes hands come across the opposite side of the 5 meter line.

Athlete may come down after each successful 5-meter walk. 

A 5-meter handstand walk is credited as 1 repetition.

Single Leg Alternating Squats:

Each rep begins with the hips and knee extended on the working leg.

The non-working leg must remain in front of the body; it cannot pass behind the profile of the athlete’s body.

Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg.

Athletes MAY hold on to the non-working leg.

The hip crease must pass below the top of the knee on the working leg.

If any part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.

The rep is credited when the athlete reaches full hip and knee extension with the working leg while the non-working leg is clearly off the ground.

Athletes must alternate legs after every successful rep between Rounds 1-6.

Athletes must complete a successful rep on one side before beginning a rep on the other during Rounds 1-6.

Single-Leg Squats:

Each rep begins with the hips and knee extended on the working leg.

The non-working leg must remain in front of the body; it cannot pass behind the profile of the athlete’s body.

Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg.

Athletes MAY hold on to the non-working leg.

The hip crease must pass below the top of the knee on the working leg.

If any part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.

The rep is credited when the athlete reaches full hip and knee extension with the working leg while the non-working leg is clearly off the ground.

Athletes must remain on the same leg for the total of required reps before changing legs. 

Athletes Non-working foot can touch the floor in between reps and is NOT required to stay off the ground for the total repetitions per leg.

Athletes must complete all reps on one side before beginning a rep on the other during Rounds 7-9.

Pull Ups:

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.

Chest-to-Bar Pull Ups:

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 chest clearly comes into contact with the bar at or below the collarbone.

Ring Muscle-Ups:

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.

Equipment:

Pull up rig

Suitable wall space

Rings

Video standards:

• Athletes must stand side on to camera for all squatting movements so full extension is visible

• Athletes must state name and passcode at beginning of video

• Measurements of all required standards must be shown to camera with tape measure prior to starting workout

• Camera must be placed at minimum of hip height to athletes

• Camera must be placed at an angle where all standards are visible

• Athlete must stay in camera for duration of the video

• Timer must be visible at all times (physical or app)

• Video cannot be alternated or edited

TEST 2:

5 minutes to establish

MAX BARBELL COMPLEX

1 Front Squat
1 Jerk
1 Jerk

Workout Flow:

Prior to starting, athletes must set up in a rack. This workout begins with the athlete standing near their pre-loaded barbell. After the call of “3, 2, 1... go,” the athlete may make as many attempts at a max weight front squat + 2 jerks within a 5 minute window. To have their score counted, the athlete must successfully complete 1 front squat below parallel depth, along with two jerks. A jerk is successful upon the athlete having locked out both elbows, both feet are in line and the barbell is controlled overhead. The athlete may NOT rerack the barbell to the squat rack between the first and second jerk and must bring the barbell back to the shoulders between the first and second jerk. Athletes may re-adjust hands between the reps but the barbell must remain on the shoulders. Athletes may use only a single barbell and a single rack. They may receive assistance loading their barbell. All attempts must be completed BEFORE the 5-minute time cap. Any attempt where the athlete is still in motion after the 5-minute cap will not count. 

Equipment:

Barbell (15/20kg)
Bumper Plates
Squat rack
Collars

Video standards:

• Athletes must stand side on to camera for all squatting movements so full extension is visible

• Athletes must state name and passcode at beginning of video

• All barbells, weights & plates must be shown to camera after you final successful lift (after the 5 min time cap).

• Camera must be placed at minimum of hip height to athletes

• Camera must be placed at an angle where all standards are visible

• Athlete must stay in camera for duration of the video

• Timer must be visible at all times (physical or app)

• Video cannot be alternated or edited

Test 3: 

For time

17 minute time cap

Row 750m/600m
60 Dumbbell Snatches 30kg/22.5kg
40m (5m increments) Single Arm Overhead Walking Lunge 30kg/22.5kg
30 Dumbbell Snatches 30kg/22.5kg
20m (5m increments) Dumbbell Single Arm Overhead Walking Lunge 30kg/22.5kg
Row 750m/600m

Male: 
30KG Dumbbell
750m row

Female: 
22.5KG Dumbbell
600m row

Workout flow: 

Prior to starting, athletes must set up the with two lines marked 5 meters apart. The lines must be marked with the furthest edge on the 5 meter mark. The rower must be positioned so the camera can record the monitor.

This workout begins with the athlete seated on the rower with their hands off the paddle. After the call of “3, 2, 1... go,” the athlete will complete their row meterage. The athlete may not step off the rower until they have completed the necessary metres for their category. The athlete will then begin their 60 Dumbbell snatches. Upon the completion of the 60 dumbbell snatches the athlete will begin their 40 meter dumbbell lunges (*8 lengths of 5 meters). As soon as both feet cross the 5 metre line on their 8th length, the athlete may begin their 30 dumbbell snatches. On the completion of their final dumbbell snatch, the athlete may begin their final row. The workout is complete when the athlete has finished the final metre of their row.

Movement standards:

Row

• Athletes must use a Concept2 Rower.

• The monitor on the rower must be set to zero at the beginning of the first and second rows.

• The athletes will start seated on the rower with their hands off the paddle until after the call of “3, 2, 1 ... go.”

• The athlete must stay seated on the rower with their hands on the paddle until the monitor reads the prescribed meterage (750m or 600m).

Dumbbell snatch

• 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 dumbbells 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 repetition is credited when the arms, hips and knees are fully extended and when the dumbbell is clearly over the middle of the athletes body when viewed.

Single arm overhead walking lunges:

• Each lunge step begins with the dumbbell locked out above the athletes head, feet together and the hips and legs extended.

• The trailing knee must make contact with the ground before returning to full hip and leg extension.

• The athlete must alternate which leg leads each rep.

• The dumbbell must remain overhead whilst between the 5 meter lines, athletes may lower the dumbbell after the successful completion of a repetition.

• A full grip around the handle of the dumbbell must be maintained for the duration of a repetition.

• Resting the head of the dumbbell in the hand is NOT allowed.

• A repetition is credited each time the athlete steps completely over the 5 meter line.

• If the athlete drops their dumbbell below their head before crossing the 5 meter line or whilst touching the 5 meter line, the rep is not counted and the athlete must go back to the previous line to restart the repetition.

• Athletes must lunge in a straight pattern, Lunging in any other pattern is not allowed.

Video standards:

• The rower must be positioned so the camera can record the monitor at all times.

• Athletes must state name and passcode at beginning of video

• All barbells, dumbbells, weights & plates must be shown to camera prior to the workout.

• Measurements of all required standards must be shown to camera with tape measure prior to starting workout

• Camera must be placed at minimum of hip height to athletes

• Camera must be placed at an angle where all standards are visible

• Athlete must stay in camera for duration of the video

• Timer must be visible at all times (physical or app)

• Video cannot be alternated or edited

Test 4

For time:

8 minute time cap

35/25 Assault Bike Calories*
120 Double unders
15 Ground to Overhead
20 Burpees over the bar

Male: 

82.5KG Barbell
35 Calories

Female: 

57KG Barbell
25 Calories

*Can be substituted for 28/20 Rogue Echo bike calories.

Workout flow: 

Prior to starting, The bike must be positioned so the camera can record the monitor.

This workout begins with the athlete seated on the bike with their hands off the handles and feet off of the pedals. After the call of “3, 2, 1... go,” the athlete will complete their assault bike calories. The athlete may not step off the assault bike until they have completed the necessary calories for their category. The athlete will then begin their 120 Double unders. Upon the completion of the 120 Double under the athlete will begin their 15 Ground to overhead repetitions.  As soon as the final repetition of the ground to overhead is locked out overhead, the athlete may begin their 20 Burpees over the bar. The workout is complete when the athlete’s feet pass over the barbell on their final jump over the bar.

Movement Standards:

Assault Bike:

• Using the target program, set the calorie target to the prescribed calories for your division (https://youtu.be/PGHvNXLIizM)

• Prior to starting, the athletes hands and feet may not touch the handles or pedals.

• On the call of “3, 2, 1... go,” the athletes must press enter and begin their assault bike calories.

• Athletes can only leave the bike after the calorie target is met.

Double Unders:

• 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.

Ground to overhead:

• Every rep begins with the barbell on the ground.

• Any variation of a snatch or clean and jerk is acceptable.

• Touch and go is permitted, but deliberately bouncing the barbell is not.

• Dropping from overhead is OK, but the bar must settle on the ground before the next rep.

  The rep is credited when:

• The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.

• The barbell is directly over or slightly behind the middle of the body.

• Note: If a split-style lift is used, both feet must be brought back in line to finish the rep.

Burpees over the bar:

• Must be performed perpendicular to and facing the barbell.

• Burpee standards are the same as the 2022 Crossfit games open.

• May jump or step back to reach the bottom position.

• Chest and thighs must touch the ground with the head behind the barbell.

• Hands and feet must remain inside the width of the plates.

• Stepping and/or jumping back to the starting position are both permitted.

• The rep is credited when both feet have touched the ground on the opposite side of the barbell.

• No need to land with both feet at the same time.

• Must be perpendicular to and facing the barbell before starting the next rep.

• If a “no rep” is received for any reason, the entire rep must be repeated.

Video standards:

• Athletes must state name and passcode at beginning of video

• Athlete MUST show calories counting down prior to workout.

• All barbells, weights & plates must be shown to camera after you final successful lift (after the 5 min time cap).

• Camera must be placed at minimum of hip height to athletes

• Camera must be placed at an angle where all standards are visible

• Athlete must stay in camera for duration of the video

• Timer must be visible at all times (physical or app)

• Video cannot be alternated or edited