CHALK Summer Classic 2025

FOR TIME

REPS SPLIT ANY WAY

RX

30 Snatch (55/35)

into:

3 Rounds

21 Chest to Bar Pull Ups

15 Deadlift (55/35)

9 Burpees Over Bar

SX

30 Snatch (35/20)

into:

3 Rounds

21 Ring Rows

15 Deadlift (35/20

9 Burpees Over Bar

 Event Flow:

On the call of 3, 2 ,1 Go Athlete 1 will move to the barbell and begin their snatches. Athlete 2 will remain behind the start line. At any time should they wish to swap, they will put down the bar and tag out their partner. Should there be a tie, the tiebreak will be the time the snatches have been completed.

One athlete is working at a time, the second athlete is behind the start/finish line.

After 30 total reps have been completed, the team will commence their three rounds. There is no minimum work requirement from each athlete and teams can swap at any time. At each swap over, athletes must tag out.

SNATCH BUY IN:
RX = 55/35
SX = 35/20

Snatch:
For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. These can be power or squat.

PULL UPS:
RX = Chest to bar pull ups
SX = Ring rows

Chest To Bar Pull Ups
The athlete must start each rep with arms fully extended and feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. Strict, Kipping, Bufferfly pull ups are allowed. The arms must be fully extended at the bottom.

Ring Rows
Hips, knees, ankles must remain in a line – no bend, no kip! The athletes feet must be positioned with heels over a line under the vertical plan of rings. At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest with elbows behind the shoulder

Deadlifts

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar to full extension. The rep is credited when the hips and knees are fully extended with the shoulders behind the bar. Once the rep is complete, the athlete may drop the bar from the top. The arms must remain straight throughout the repetition. No bouncing.

BURPEES

→ The athlete MUST clearly jump over the barbell. Two foot take off.

✓ Both feet must be off the ground as the athlete passes over the bar.

→ Stepping over is NOT permitted

→ Scaled divisions may step over the bar.

✓Touching the barbell on the jump or step-over is a “no rep.”

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

→ If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

FOR TIME

REPS SPLIT ANY WAY

RX

30 Snatch (55/35)

into:

3 Rounds

21 Chest to Bar Pull Ups

15 Deadlift (55/35)

9 Burpees Over Bar

SX

30 Snatch (35/20)

into:

3 Rounds

21 Ring Rows

15 Deadlift (35/20

9 Burpees Over Bar

 Event Flow:

On the call of 3, 2 ,1 Go Athlete 1 will move to the barbell and begin their snatches. Athlete 2 will remain behind the start line. At any time should they wish to swap, they will put down the bar and tag out their partner. Should there be a tie, the tiebreak will be the time the snatches have been completed.

One athlete is working at a time, the second athlete is behind the start/finish line.

After 30 total reps have been completed, the team will commence their three rounds. There is no minimum work requirement from each athlete and teams can swap at any time. At each swap over, athletes must tag out.

SNATCH BUY IN:
RX = 55/35
SX = 35/20

Snatch:
For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. These can be power or squat.

PULL UPS:
RX = Chest to bar pull ups
SX = Ring rows

Chest To Bar Pull Ups
The athlete must start each rep with arms fully extended and feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. Strict, Kipping, Bufferfly pull ups are allowed. The arms must be fully extended at the bottom.

Ring Rows
Hips, knees, ankles must remain in a line – no bend, no kip! The athletes feet must be positioned with heels over a line under the vertical plan of rings. At the bottom of the movement, the arms must be fully extended. At the top, the rings must touch the chest with elbows behind the shoulder

Deadlifts

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar to full extension. The rep is credited when the hips and knees are fully extended with the shoulders behind the bar. Once the rep is complete, the athlete may drop the bar from the top. The arms must remain straight throughout the repetition. No bouncing.

BURPEES

→ The athlete MUST clearly jump over the barbell. Two foot take off.

✓ Both feet must be off the ground as the athlete passes over the bar.

→ Stepping over is NOT permitted

→ Scaled divisions may step over the bar.

✓Touching the barbell on the jump or step-over is a “no rep.”

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

→ If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

RX

50 T2B *Split reps

40/32 Cal Ski + 40/32 Cal Row

30 Synchro Box Jump Overs

20 Sycnhro Alt DB C&J (22.5/15)

SX

50 Hanging Knee Raises *Split reps

40/32 Cal Ski + 40/32 Cal Row

30 Synchro Box Step Overs

20 Synchro Alt DB C&J (15/10)

Event Flow: 

At 3, 2, 1 Go. Athete 1 will move to begin t4b or knee raises. Athletes can swap as often as they like but must return to start line and tag athlete 2. When all reps are completed athletes will both begin their cals. Athetes cannot move on untill all cals are completed. Then athletes will complete their box jumps/step ups and alt. c&j synchro. They will then begin round 2. 

TOES TO BAR

Standards:
The Athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

RX = Both feet must be in contact with the bar at the same time, inside the hands.
SX = Knee Raises – knees are to be lifted higher than the line of the hip.

BOX JUMP OVERS/STEP OVERS

Every rep must begin with both feet on the floor. Jump with 2 feet, athletes must step off the box, full extension is not required. Athletes must be on top of the box at the same time. 1 rep is jump up and over and land on other side of box. Scaled teams can step over. 

DB CLEAN & JERK

The clean and jerk starts with the weight on the floor and finishes with the dumbbells fully locked out
overhead with the arms, hips, and legs extended. The dumbbells must pass through the front-rack
position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or
squat clean may be used, as long as the dumbbells comes up to the rack position on the shoulders. Once
racked, a press, push press, split jerk, or push jerk may be used to lock the dumbbells out overhead. Athletes must remain syncronised throughout the full movement 

SCORING NOTE FOR CALORIES SHOULD TEAMS FINISH MID WAY THROUGH CALS

THE TOTAL CALORIES ON THE ROW/SKI WILL BE WORTH 4 “REPS/POINTS”
MALE MEMBERS WILL GET 1 POINT PER 10 CALS, FEMALES WILL BE 1 POINT PER 8 CALS.
SHOULD TEAMS BE ON THE CALORIES AT THE TIME CAP, THE NUMBER OF CALS COMPLETED (ROUNDED DOWN) WILL BE THE SCORE.
EG. IF A M/M TEAM COMPLESED 12 CALS ON THE ROWER AND 8 CALS ON THE SKI – THEY WILL GET 1 POINT.
IF A M/F TEAM COMPLETE 12 CALS ON THE ROWER(M) AND 8 CALS ON THE SKI(F) – THEY WILL GET 2 POINTS.

RX

50 T2B *Split reps

40/32 Cal Ski + 40/32 Cal Row

30 Synchro Box Jump Overs

20 Sycnhro Alt DB C&J (22.5/15)

SX

50 Hanging Knee Raises *Split reps

40/32 Cal Ski + 40/32 Cal Row

30 Synchro Box Step Overs

20 Synchro Alt DB C&J (15/10)

Event Flow: 

At 3, 2, 1 Go. Athete 1 will move to begin t4b or knee raises. Athletes can swap as often as they like but must return to start line and tag athlete 2. When all reps are completed athletes will both begin their cals. Athetes cannot move on untill all cals are completed. Then athletes will complete their box jumps/step ups and alt. c&j synchro. They will then begin round 2. 

TOES TO BAR

Standards:
The Athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

RX = Both feet must be in contact with the bar at the same time, inside the hands.
SX = Knee Raises – knees are to be lifted higher than the line of the hip.

BOX JUMP OVERS/STEP OVERS

Every rep must begin with both feet on the floor. Jump with 2 feet, athletes must step off the box, full extension is not required. Athletes must be on top of the box at the same time. 1 rep is jump up and over and land on other side of box. Scaled teams can step over. 

DB CLEAN & JERK

The clean and jerk starts with the weight on the floor and finishes with the dumbbells fully locked out
overhead with the arms, hips, and legs extended. The dumbbells must pass through the front-rack
position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or
squat clean may be used, as long as the dumbbells comes up to the rack position on the shoulders. Once
racked, a press, push press, split jerk, or push jerk may be used to lock the dumbbells out overhead. Athletes must remain syncronised throughout the full movement 

SCORING NOTE FOR CALORIES SHOULD TEAMS FINISH MID WAY THROUGH CALS

THE TOTAL CALORIES ON THE ROW/SKI WILL BE WORTH 4 “REPS/POINTS”
MALE MEMBERS WILL GET 1 POINT PER 10 CALS, FEMALES WILL BE 1 POINT PER 8 CALS.
SHOULD TEAMS BE ON THE CALORIES AT THE TIME CAP, THE NUMBER OF CALS COMPLETED (ROUNDED DOWN) WILL BE THE SCORE.
EG. IF A M/M TEAM COMPLESED 12 CALS ON THE ROWER AND 8 CALS ON THE SKI – THEY WILL GET 1 POINT.
IF A M/F TEAM COMPLETE 12 CALS ON THE ROWER(M) AND 8 CALS ON THE SKI(F) – THEY WILL GET 2 POINTS.

FOR TIME

RX

10 Rounds

12/10 Cal Bike

25 Double Unders

4 Sandbag Cleans (100/80)

SX

10 Rounds

10/8 Cal Bike

50 Single Skips

4 Sandbag Cleans (80/60)

FLOW

Athletes will begin in the starting box. At 3, 2, 1 Go Athlete 1 may move and commence their first round. After all 4 sandbag cleans have been completed they can return to the starting box and tag their partner who will begin their first round. Athlete will swap back and forth untill all 10 rounds have been completed (5 each) or until the 18min time cap. 

STANDARDS

Calories - Bike must be re-set to 0 before each set begins. Anyone can reset this. 

Skips - Athletes own ropes or gym ropes can be used. 

Sandbag Cleans - The sandbag must start on the ground, and the athlete must have clear control of the bag on the shoulder with the non working arm coming out the the side. Athletes do not need to alternate shoulders.

FOR TIME

RX

10 Rounds

12/10 Cal Bike

25 Double Unders

4 Sandbag Cleans (100/80)

SX

10 Rounds

10/8 Cal Bike

50 Single Skips

4 Sandbag Cleans (80/60)

FLOW

Athletes will begin in the starting box. At 3, 2, 1 Go Athlete 1 may move and commence their first round. After all 4 sandbag cleans have been completed they can return to the starting box and tag their partner who will begin their first round. Athlete will swap back and forth untill all 10 rounds have been completed (5 each) or until the 18min time cap. 

STANDARDS

Calories - Bike must be re-set to 0 before each set begins. Anyone can reset this. 

Skips - Athletes own ropes or gym ropes can be used. 

Sandbag Cleans - The sandbag must start on the ground, and the athlete must have clear control of the bag on the shoulder with the non working arm coming out the the side. Athletes do not need to alternate shoulders.