TWO ROUNDS:

Round One:

All athletes must be on the plate carpet to start. Athletes bike one at a time.

Bike: 4 / 6 / 8 / 10 calories

At the beep, Athlete A runs to Rogue Bike and starts. When Athlete A completes calorie requirement and gets off bike to do the farmer's carry, judge resets bike, and Athlete B jumps on bike. When Athlete B clears the bike, judge resets bike, Athlete C jumps on, and so on.

2-Plate Pinch* Farmer’s Carry (#): 10 / 15 / 25 / 45

Farmer's carry plates past burpee box over area

Put plates behind burpee box over carpet

24” Burpee Box Over: 4 / 6 / 8 / 10

Only one athlete can burpee box over at a time

When complete, Judge gives okay

2-Plate Pinch* Farmer’s Carry (#): 10 / 15 / 25 / 45

Farmer's carry plates back to plate carpet

Place plates onto plate carpet

Jump Rope: 25 Single Unders / 25 Crossovers / 25 DUs / 25 DUs

Jump rope on the carpet

When jump rope complete, Judge gives okay

Athlete moves back to bike to start round two

TIEBREAKER: END OF ROUND ONE
(ATHLETE D FINISHES JUMP ROPE)

Round Two:

Same as round one until the jump rope. Once each athlete is finished with the jump rope, they must go to the plate carpet and wait for Athlete D to finish jumping rope.

After okay from judge,

Athlete D runs to join team on plate carpet

Time ends when all 4 athletes are on carpet

Notes:

Each athlete has a different calorie, plate carry, burpee, and jump rope requirement

Know what yours is and tell your judge

Only one athlete per station**: 2 people can't jump rope/burpee box over/bike at the same time

**Multiple people can be carrying plates at the same time

Farmer’s Carry:

Plates must be pinched - cannot be rolled, racked, or carried 

* ONLY 45# plates: okay to put fingers in holes (not pinched)

Plates must be in designated areas before starting BBO or jump rope

Plates must be laid flat when  not being carried

Burpee Box Overs:

Chest touches ground or it's a no-rep

Jump or step up okay

Only feet on box (no hands or other body parts)

No teammate assist

Jump Rope:

Tell your judge what you're doing

Crossover count is: crossover then single under (SU) = 2 reps

You have to do a crossover for your following SU to count, so:

·  Trip on crossover: it's a no-rep, and the next SU won't count

·  Get crossover but trip on SU: do another SU, it'll count

TIME CAP IS 10 MINUTES

6 Minutes As Many Repetitions As Possible (AMRAP):

Teams start behind the line

Pairs switch at the beep (EMOM)

STATION ONE (2 MINUTE CLOCK):

Deadlift Hold (#): 175 / 275

Slam Ball Toss (#): 30 / 50

·   One pair holds a barbell at top of deadlift, then the other pair tosses slamball back and forth

·  Holding pair switches with ball tossing pair at the beep

·   Ball toss athletes’ feet are outside of a 4’ line

·   If deadlift drops, slamball tosses do not count

·   No rep: If slamball or a foot touch floor inside 4’ line

·   No rep: If slamball or a foot touch line

·   Each athlete must: ball toss once, deadlift once

·  Both deadlift bars and slamballs must be used

STATION TWO (2 MINUTE CLOCK):

Overhead Plate Hold (#): 25 / 45

Synchro 1-Arm Devil's Press (#): 20 / 40

·   One pair holds plates overhead, then the other pair does synchronized 1-arm devil’s presses

·   Holding pair switches with devil's pressing pair at the beep

·   If plate touches or goes below top of head, devil’s presses do not count

·   Devil’s Press must synchronize chest touch at floor and full extension at top

·   Each athlete must: OH plate hold once, devils press once

STATION THREE (2 MINUTE CLOCK):

Rope hang and handstand hold (facing any direction)

Maximum calories on ski and row ergs (rolling)

·   One pair does rope hang and handstand holds, then the other pair does maximum calories on ergs

·  Holding pair switches with erging pair at the beep

·   Handstand hold: hands behind 3’ line

·   Rope hold: feet off the ground

·   Skier and rower can only erg when teammates in hold

·   Skier and rower must stop and switch machines if a teammate falls out of the hold

·   Continuing to row or ski after judge has said STOP will earn you a five calorie penalty

·   Each athlete must: erg once, static hold once

SIX MINUTE EVENT:

4 rounds of: 1 minute work, 30 second transition

Each athlete has 1 minute to find max snatch

Team score is the sum of the 4 successful max lifts

Example:

Athlete A on barbell

Athlete A can start snatch attempts when all three teammates stand tall in a hold:

·         2 - 70# kettlebells

·         2 - 53# kettlebells

·        2 - 44# kettlebells

Details:

·   Teams start at line

·   At start of 6 minutes, women’s bar is empty on ground

·   Athletes can only lift during their 1 minute segment

·   Bar can only get heavier in the 6 minutes, not lighter

·   If any teammate drops/puts down static hold item, barbell athlete is done

·   Teammates can assist in loading bar during 30" transition and at start of event

·   Once the barbell athlete has started lifting, teammates cannot help to load bar 

FOR TIME:

Teams start under rig and do 1 rep at a time, round and round, until all reps complete

RIG (60 reps):

·   One athlete per movement: chest-to-bar pull-up, chin over bar pull-up (PU), toes-to-bar (T2B), static hold

·   Athletes start under their bars, and go one at a time around the rig until 60 reps are done

·   Athletes must go in order: C2B, PU, T2B

·   Athletes not “going” are doing a dead hang

·   All athletes have to have feet off the ground and elbows locked out before reps can start

·   Teammates can switch exercises (C2B athlete can switch to T2B, etc.) at the end of a round (after C2B, PU, T2B)

·   If athlete cannot do a movement*, they will get a no-rep and the team continues round and round

·   *Athlete must attempt movement to get a no-rep

TIEBREAKER: TIME RIG WORK COMPLETED

KETTLEBELL GOBLET LUNGE (80 reps):

·   Kettlebell Weights (#): 35 – 44 – 53 – 70

·   Each athlete has one kettlebell in front rack with a goblet grip (goblet grip means kettleball MUST be held by the handles)

·   Kettlebell cannot rest on shoulder

·   All 4 athletes must have KB in front rack with goblet grip for rep to count

·   Athlete lunges to center plate.

·   Foot cannot touch ground, only the plate

·   Knee must touch ground, knee to plate is a no-rep

·   Both feet have to be back together before next athlete can go

·   1 rep at a time, round and round, until all reps complete

·   If athlete cannot lunge**, they will get a no-rep and the team continues round and round

·   **Athlete must attempt lunge to get a no-rep

WALL BALL (80 reps):

·   Wall Ball weights (#): 8-12-16-20, everyone to 9 feet

·   All 4 athletes start in a plank behind the line

·   Listen to your judge. After everyone is planked up, they will say, “GO!” to WB athlete

·   Each athlete must do 5 wall balls each turn

·   One at a time down the line until 80 reps are done

·   WB athlete must return to plank behind the line before next athlete can come out of plank

·   If next athlete comes out of plank early, must run back to line and plank again before starting WBs

·   All fingers must be behind the line

·   If anyone comes out of plank, no WB reps counted

·   Wall ball movement standards are same as always: hip crease below knee in squat, ball must hit target (anywhere in the red line)

TIME CAP IS 10 MINUTES

SIX MINUTE EVENT:

Each athlete finds max load of a Barbell Complex:

Clean

Front Squat

Front Squat

Thruster*

*Hold barbell at top of thruster while teammates do a shuttle run. If full lockout/control lost while teammates running, complex does not count.

Team score is the sum of the 4 successful max complex weights and row calories

Example:

Athlete A: finds max load of a Barbell Complex

Athlete B: rows for max calories

Athletes C and D: help to load barbell, shuttle run

Athletes on the barbell and rower switch at same time

Notes:

·   Teams start behind line

·   At start of 6 minutes, bar is empty on ground

·   Running teammates can assist in loading bar

·   Barbell athletes can make multiple lifts/attempts, but only get one turn at the barbell

·   Bar can only get heavier in the 6 minutes, not lighter

·   Athletes must go below parallel for all squatting movements

·   Athletes must show full lockout at end of each movement:

    ·   Clean and Front Squats:

        Hip & knees fully open and locked out, bar on shoulder

    ·   Thruster:

        Hip, knees, shoulders, & elbows fully open and locked out, bar overhead

·   Thruster jerk not allowed (no re-dip)

·   Each athlete must take a turn to row once, run twice, and lift once