March Melee

At the call of "3,2,1 Go!" Athletes will move onto their rowers. They will perform 30/40 Calories. Once they complete the set amount of calories they will get off their rowing machine and touch their barbell to stop their clock. 

Event 6 will immediately pick up from that point, with the clock still running, and be scored in addition. 

For Time:
Rx: 
40/30 Cal Row

30 Thrusters (95/65)

20' OH Walking Lunge (1 DB Rack, 1 OH) (50s/35s)

Intermediate:
40/30 Cal Row
30 Thrusters (65/35)

20' OH Walking Lunge (1 single DB OH) (35/20)

Workout Description:
At the call of "3,2,1 Go!" Athletes will move onto their rowers. They will perform 30/40 Calories. Once they complete the set amount of calories they will get off their rowing machine and touch their barbell (this is the score for event 5) 

Event 6 will immediately pick up from that point, with the clock still running. After the row, athletes will perform 30 Thrusters (all athletes with the exception of women's intermediate will use a men's 45lb bar), and finish with a 20' Overhead Walking Lunge. 

Movement Standards:

Athletes will begin on their start mat, before proceeding to the row. Athletes must remain on the rower until the prescribed number of calories is reached. 

The thruster begins with the bar in contact with the shoulder and passes through a full range of motion squat. In one motion out of the bottom of the squat the bar is pressed overhead so that the arms are clearly fully extended, in line with the body, along with the knees and hips. Any type of rebending (jerking) is not permitted. 

The OH Lunge begins with both feet clearly behind the line on the floor. With 1 DB on the shoulder and the other OH (beyond the plane of the top of your head - arm does not need to be locked out), athletes lunge back to the start/finish mat. The lunge must have athletes' knee make contact with the ground on each step and reach full extension at the top. 10' segments must be completed unbroken. If a failed rep occurs you must go back to the last completed 10' section (either the start or 10' line). Both heels must be clearly pass beyond the final line before setting down the DBs. Stand on the finish mat to stop the time.

RX For time
8-13-21 HSPU
21-13-8 Cleans (ascending weight)
(135-185-225/85-125-155)

Intermediate For time
3-5-8 Wallwalks
21-13-8 Cleans (ascending weight)
(95-135-165/55/85/105)

Description:At the call of 3,2,1, Go! Athletes will begin their first set of handstand push-ups (wallwalks for intermediate). After completion athletes will advance to their barbell, which is preloaded for their first set of cleans. After completion athletes will move back to the wall and perform their next set of reps. After completion, they will head back to their barbell, advance it forward to the next marked area, and load their bar to the second weight and complete their 13 cleans. Athletes will head back to the wall for one final round and complete their reps (tie break time after last HSPU or Wallwalk). Finally, athletes will move to their barbell, to advance it forward to the third marked area. Here, they will load the bar to their final weight and perform four (4) cleans. They will advance their bar one final time to the fourth and final marked area to perform their last four reps. The workout finishes when the athlete steps on their finish mat. There is a 10 minute time cap on the workout for all divisions. If all reps are not completed in the time cap, athletes' score will be based on the reps that they completed during the workout.

Movement Standards:
The handstand push-up begins with the heels on the wall, and hands within the marked area, with arms, hips, and knees fully extended. Athletes will descend down until their head makes contact with the mat. Kipping or strict is permitted. The finish of the rep is when the arms, hips and knees are fully extended and only the heels on the wall.

The wallwalk begins with chest and thighs on the ground, and body fully extended. Athletes will walk themselves up to a premeasured mark on the wall (the mark is the standing height of the athlete. Eg. if you are 5 feet tall, your mark will be 5 feet up), until both feet have clearly crossed above the line. Athletes will then work themselves down the wall safely back to the start position. The rep is credited once the feet have reached above the set marker.

The clean begins with the bar on ground. The bar is lifted to the shoulders and finishes the elbows in front of the bar with hips and knees fully extended. Any style of clean is permitted (power, squat, split), as long as the athlete finishes with the bar on the shoulders with elbow in front of the bar and knees and hips fully extended and feet in line under the body.

Rx
10 Rounds for time
21 Double Unders
15 Wallballs (20lb to 10'/14lb to 9')
9 TTB

Intermediate
10 Rounds for time
21 Single Unders
15 Wallballs (14lb to 10'/10lb to 9')
9 Hanging Leg Raises

Description:
At the call of 3,2,1, Go! Athletes will begin their first set of 21 double unders (single unders for intermediate) at the first marked area. They will then set there rope down and move to their medicine ball and perform 15 Wallball shots. Following the wallballs they will move to their pull-up bar for nine (9) toes to bar (hanging leg raise for intermediate). Rounds 1-5 will be performed with the skips at the first marked area. After round five, athletes will advance their rope to the second marked area for the start of round six (6). Each of the following rounds will begin with athletes moving their rope forward before beginning their skips. The workout finishes with a run to the finish mat. There is a 17 minute time cap on this event. If all reps are not completed in the time cap, athletes' score will be based on the reps that they completed during the workout.

Movement Standards:
The double under, is a standard double under, the rope passes forward undernearth the feet twice for each jump.
The single under is a standard single under, the rope passes forward once undernearth the feet for each jump.

The wallball is a standard wallball, the rep starts with the athlete holding the medicine ball and passes through a squat (hip passes below knee) and the ball is thrown to the target (10 feet for men, 9 feet for women). The ball must contact above the set line for the rep to count. Bouncing the ball between reps is not permitted, if the ball hits the ground, it must come to a deadstop before starting the next rep.

The toes to bar, is a standard toes to bar, the rep starts with heels passing behind the vertical plane of the pull-up bar and finishes with any part of the feet making contact with the pullup bar, at the same time, between the hands.
The hanging leg raise starts with heels behind the vertical plane of the pullup bar and finishes with the heels being raised above the hips.

For Time
3 rounds
15 Chest to bar Pull-ups
15 Burpee Box Jump Overs (24"/20")*
right into 15 Bar Muscle Ups
(11 min time cap)

Intermediate
3 rounds
15 Jumping Pull-ups
15 Burpee Box Jump Overs (24"/20")*
right into 15 Jumping Chest to Bar Pull-ups
(11 min time cap)

Description:
At the call of 3,2,1, Go! Athletes will move away from the wall and onto their pullup bar for their first set of 15 Chest to bar pullups (jumping pull-ups for intermediate). After completion athletes will advance to their box for their first set of 15 burpee box jump overs. After the 15th rep, athletes will roll the box back towards them to advance it to the next marked area. Athletes will then move back their pullup bar for round 2. After the second set of burpee box jump overs they will advance their box once again to the final marked area. Athletes will complete 15 more reps at the pull-up bar, and a final 15 burpee box jump overs. Once athletes finish their third round of burpee box jump overs (*they will have a tiebreak time after rep 90) they will head back to their pull-up bar for 15 bar muscle ups (jumping chest to bars for intermediate). The workout ends with a sprint over their box to the finish mat. There is an 11 minute time cap on this event. If all reps are not completed in the time cap, athletes' score will be based on the reps that they completed during the workout.

Movement Standards:
The chest to bar pull begins with athletes hanging with arms fully extended. The rep is credited when their chest (any portion of the torso below the collar bone) makes contact with the pullup bar. Kipping or strict are permitted, along with any grip, as long as the movement standards are met.

The jumping pull begins with athletes holding the pull up bar with arms straight and legs bent. They will jump and pull until the chin is over the pull-up bar. Plates and boxes may be used to achieve a pull-up bar height that is 6" above standing height.

The burpee box jump over begins with a burpee facing the box. In the burpee, chest and thighs make contact with the ground and all parts of the body need to remain within the width of the box. Stepping back and/or stepping up in the burpee is permitted in all divisions. For Rx, the box jump will require a two -foot take off. Landing on the box is permitted but not required, however, the feet need to pass within the width of the box the entire jump. For intermediate, athletes may step over but both feet need to make contact with the top of the box. Full extension on the box is not required in any division.

The bar muscle begins with athletes hanging with arms fully extended, the rep is credited when the athlete reaches a position of support on top of the pullup bar, with arms fully extended and shoulders in front of the bar. At no point can any portion of the feet pass above the height of the pull-up bar.

The jumping chest to bar pull begins with athletes holding the pull up bar with arms straight and legs bent. They will jump and pull until their chest (any portion of the torso below the collar bone) makes contact the pull-up bar. The same measurements as the pullup will be associated.

For time complete Mt Finlayson, roughly a 2km course with 410m of elevation.

Time cap - Men 50 minutes. Women 55 minutes.

Workout Description:
At the call of 3,2,1,GO! Athletes will begin up the mountain. The course is roughly 2km long and 410m of elevation. The path can be slippery, wet, and steep. Always use caution throughout the event. If you feel like it is not safe for you to continue, please don't continue and explain to the nearest volunteer of the issue to ensure your safety. The majority of the first half of the course is appriopraite for running, this would be the best time to get ahead. As you clear the trees, the climb becomes a bit more technical and should be proceeded with more caution. Passing is still possible. If you are getting passed, please safely move out of the way, to let the passing athlete by. At no time will pushing or any manuever that are deemed dangerous to yourself or others will be tolerated. If any unsafe action is performed, disqualification, without refund, may be a result. Near the top of the climb, the path widens and makes passing more managable. Your time stops once you touch the sign at the top.

Course Description:
The trailhead begins along the paved road across the bridge from where you drove into the day-use area, Walk over the bridge and about 200-meters along the road and on your right, watch for a trail with a large wooden map (this is the start of the event) board of the area. Follow this trail past the large map and, just before the stairs, go left. The trail climbs immediately but follows a smooth, dirt path as you pas through the beautiful forest. Walk up a few steps and follow the trail as it veers left and meets a junction with a trail to the right. Take note of this as you will have to return the same way when hiking back down.
Continue past the junction as the wide trail, that was once an old logging road, continues to climb steeply. The path levels slightly and you reach a point where it drops down into a canyon and you cross a small wooden bridge before climbing through a fairly steep section.
The trail then passes through a much gentler incline before reaching a junction point. Go left at the junction, leaving the wide trail and, from this point on, things get really steep. Carefully make your way up the loose rocks as you rapidly gain elevation, all the while you try to catch your breath in the process.
The trail then exits the forest and continues along the exposed rock. Follow the markers as the route wraps around the rocks, before climbing up the side of the mountain. Make sure to watch for the markers as they should be used to guide you all the way to the top as areas outside the regular route an be dangerous. There are a couple of very steep sections where you will need to use your hands to help scramble up.
The trail eventually levels and passes between some trees where, on the other side, the peak comes into view. Hike up the last uphill section and go left to where a sign marks the highest point on Mount Finlayson. From here, sweeping views are visible looking south towards the Langford area and down to the Bear Mountain Golf Resort.