CrossFit Licensed Arnold Fitness Games - Scaled & Middle Ground

ESCAPE - EVENT 4 (FOR TIME)

SCALED - 12 MIN CAP

30 DB Box overs @ 1 x 22.5/15kg 24/20”

12 Burpee over DB (DB facing)

24 DB Squats

12 Burpee over DB

16 Alternating DB Devils Press

12 Burpee over DB (DB facing)

14 DB GTOH 

MIDDLE GROUND - 12 MIN CAP

22 DB Box overs @ 2 x 22.5/15kg 24/20”

10 Pull ups

18 Dual DB Squats

10 Pull ups

14 Dual DB Thrusters

10 Pull ups

8 Dual DB Snatch

FLOW: 

Athletes will begin under the rig and run out to the box overs, then heading back to the rig (Scaled - begin their burpees). They’ll then come back out to the middle of the lane to the DBs to perform the squats and then back to the rig again. Once the final set of snatches are completed the athletes will then cross the line (crowd end) to finish the workout.

MOVEMENT STANDARDS:

Single DB Box Overs: Athletes must start with a dumbbell in their hand at the athlete's side, with both feet in contact with the ground. The dumbbell must stay in the suitcase carry position and cannot be placed in frontrack. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with the dumbbell in hand. The athlete cannot make contact with their hands on the box, place the dumbbells on the box, or support the dumbbells on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

Dual DB Box Overs: Same as above but athletes will have two dumbbells. Same applies with the position of the dumbbells, they both must stay in the suitcase hold and cannot be changed into front rack.

Burpee Over DB: The athlete will start by completing a burpee facing the dumbbell - the chest must make contact with the floor for the rep to count. Using a two-footed take off the athlete will then jump over the dumbbell, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side. 

Single DB Squats: Athletes will hold the dumbbell at their chest in the goblet position during the squat. A full squat clean into the squat is allowed when the dumbbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position.The rep is credited when the athlete is stood, with the hips and knees fully extended.

Dual B Squats (MG): Same movement standards as above but athletes will hold the dumbbells in the front rack position at their shoulders, they must be holding the dumbbells and not resting them on their shoulders. A full squat clean into the squat is allowed when the dumbbell is taken from the floor. 

SA DB Devils Press: Athletes will start each rep with the dumbbell on the ground. Then, with one hand on the dumbbell and one on the floor, they'll perform a burpee with the chest and thighs making contact with the floor between the dumbbell and other hand (not on top of the dumbbell). From here the athlete will get to their feet whilst keeping their hand on the dumbbell. Next the athlete will snatch or swing the dumbbell from the floor, and finish with their arm locked out overhead - with hips, knees, shoulders at full extension. Clean and jerk movements may be performed, but the non-working hand cannot touch/support the body in any way throughout the duration of the movement. 

The athlete must alternate arms after each successful rep. 

Dual DB Thrusters (MG): This is a dumbbell thruster movement, in which the dumbbells will move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension, with the dumbbell clearly over the middle of the athlete’s body.

DB GTOH: Athletes will hold the dumbbell with one hand and will lift it from the ground to the overhead position as they choose. At the bottom of the rep one head of the dumbbell must touch the floor, at the top the athlete must be stood with hips, knees and arm at full extension with the dumbbell above the midline of the body. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition e.g. resting on the leg.

Dual DB Snatch (MG): The dumbbells begin on the floor, with a hand on each dumbbell, the athlete will snatch or swing the dumbbells from the floor, to the overhead position in one smooth movement and finish with both arms locked out - with hips, knees, shoulders at full extension before they start the next rep. Only one head of each dumbbell needs to touch the floor before beginning the next rep.

THE WORKOUT

SCALED:

10 sets of: 1 Clean + 1 FS + 1 Jerk.

Mens weights:

55/55/60/60/65/65/70/70/75/80

Womens weights:

25/25/30/30/35/35/40/40/45/50

Tie break is time last successful bar was hit.

MIDDLE GROUND

10 sets of: 1 Clean + 1 FS + 1 Jerk.

Mens weights:

70/70/80/80/90/90/100/100/105/110

Womens weights:

45/45/50/50/55/55/60/60/65/70

Tie break is time last successful bar was hit.

MOVEMENT STANDARDS

Clean: The rep starts with the bar in contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Any type is accepted, muscle, power or squat. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

Front Squats: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must reach full extension with the barbell in control before the next rep begins. 

Jerk: The barbell begins in a standing front rack position. A push jerk or split jerk may be used, as long as the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

WORKOUT FLOW

Athletes will have their own platform where all work will be completed. The exact plates required will be laid out, judges will be provided with a breakdown of what can go on for each lift to save any confusion.

All movements must be completed fully before the athlete moves into the next one (e.g. it must be a front squat which is stood up fully and then a jerk, and not a thruster)

If the athlete fails the jerk but does not drop the bar they can reattempt the Jerk.

The athletes score will either be the time that the workout was completed or CAP + sets completed (1 fully completed complex = 1 set). 

The time will be written down when each lift is completed, and there will be a tie breaker score which is the time at which the last sucessful set was completed.

THE WORKOUT - 9 MINUTE TIME CAP

SCALED:

3 Rounds for time:

24m goblet hold walking lunge @ 1 x 22.5/15KG

15 Power Cleans @ 40/25 KG

10 Line Facing Burpees

MIDDLE GROUND:

15 Toes to bar

24m Front rack walking lunge @ 2 x 22.5 / 15 KG 

15 Power snatch @ 40/25KG

15 Line Facing Burpees

15 Toes to bar

15 Line Facing Burpees

15 Power snatch

24m Front rack walking lunge

15 Toes to bar

24m Front rack walking lunge

15 Power snatch

15 Line Facing Burpees

MOVEMENT STANDARDS:

Toes To Bar: Athletes must start from, or passing through, a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict. 

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat where the hip crease passes below the top of the knee, the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count.

Line Facing Burpees: The athlete will start by completing a burpee - the chest must make contact with the floor for the rep to count. At the bottom of the burpee no part of the athlete's body can be touching or over the line. The burpees must be line facing. Using a two-footed take off and landing the athlete will then jump over the line, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side. 

Front Rack DB Walking Lunge: Athletes will hold the dumbbells in the front rack position during the lunge movement, if they are lowered during a lunge the rep should be restarted. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together, in between steps, is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. The rep is not complete until the athlete is standing tall with feet together. If the athletes fail a rep they do not need to go back to a marker, but just to repeat the rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered.

Goblet Hold Walking Lunge: Athletes will hold the dumbbell at their chest in a goblet hold position during the lunge movement, if the dumbbell is lowered during a lunge the rep should be restarted. The trailing knee must make contact with the ground at the bottom of each lunge. Stopping with both feet together, in between steps, is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. The rep is not complete until the athlete is standing tall with feet together. If the athletes fail a rep they do not need to go back to a marker, but just to repeat the rep from where it began. The final lunge over the line must be completed to the full extension before the dumbbells are lowered.

Power Cleans: Each rep starts with the bar in contact with the floor. From here the bar must be lifted and recieved in the front rack position in one motion from the ground. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar. Note: This is a power clean, if the athlete squat cleans the bar the rep will not be credited.

WORKOUT FLOW:

MIDDLE GROUND: Athletes will start at the crowd end, on go they will run out to the rig to begin their first set of Toes To bar. Once complete, athletes will complete their first 24m lunge (8m = 1 length so 24m = 3 lengths). The 3 lengths will result in the athlete ending at the crowd end, here they will put down their dumbbells and begin the power snatches. Following this, athletes will progress to the middle of the lane to perform the burpees over the line (the blue line marked on the floor), before heading back to the rig to begin the second round. Due to the dumbbell ending in a different location, athletes will work back through the movements for the second round. Once the athlete completes their last set of line facing burpees they must run back across the start/finish line at the crowd end to complete the workout.

SCALED: Athletes will start at the crowd end, on go they will run out to the rig to pick up their dumbbells and begin their first 24M walking lunge(8m = 1 length so 24m = 3 lengths). The 3 lengths will result in the athlete ending at the crowd end, here they will put down their dumbbells and begin the power cleans. Following this, athletes will progress to the middle of the lane to perform the burpees over the line (the blue line marked on the floor), before heading back to their dumbbells to complete the next round. Following the second 24M lunge the athletes will sprint back down the lane to the barbell for the cleans. Once the athlete completes their last set of line facing burpees they must run back across the start/finish line at the crowd end to complete the workout.

THE WORKOUT