the comp 2024

60 cleans for time:
60s window
12/8 calorie row
AMRAP cleans in remaining time
 
Partners alternate rounds till 60 reps are completed.
12 round cap.
 
Rx:
30 cleans at 185/125.
20 cleans at 205/135.
10 cleans at 225/145.
 
Intermediate:
30 cleans at 135/85.
20 cleans at 155/105.
10 cleans at 185/125.
 
Novice and Novice Masters:
30 cleans at 95/65.
20 cleans at 115/75.
10 cleans at 135/85.
 
Tiebreak – when the 30th rep is completed, and then again after the 50th rep. 

Workout Flow

One partner will start on the rower with the non-working partner on the starting mat. At the call of "3-2-1 go" partner one will have one minute to row 12/8 calories, and then complete as many cleans as possible at the first weight. Partner two may be waiting on the rower for their interval to start. Partner two will then have a minute to row 12/8 calories at then complete as many cleans as possible. Once the 30th clean is completed partners will increase the weight. This pattern will continue for 20 cleans at a heavier weight, and then again for 10 cleans at the final weight for 60 total reps. There is a total of 12 alternating one minute rounds. 

Your score is the time when the 60th clean is completed or however many cleans you have completed at the 12-minute mark. 

Weight changes

- Both partners may assist in changing the weight. 

- One partner may be completing calories on the rower while the other changes the weight. 

- Clips/collars must be on the barbell for reps to be completed. 

- Cleans cannot be performed until all the weights that are not in use are at the back of the lane and the non-working partner is either on the starting mat or on the rower. 

- It is the athletes responsibility to know how much weight to load their barbell to. The judge is there to assist and confirm, but not help change the weight. 

Row

- The athlete must remain seated on the rower until the designated amount of calories are completed. 

- Teams will be responsible for resetting their own monitor back to zero before the next interval begins. 

Clean
- The barbell starts on the ground and is received at the shoulders in one motion. The reps is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
- Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- Any style of clean is permitted (except from the hang position): power clean, squat clean, or split clean.

- A rep may be completed so long as the barbell is off the floor at the beep. 

6 rounds for time of:

12 toes to bar

8 synchro bar facing burpees

4 snatches (135/95)

9-minute time cap.

1-minute transition into Event Four B. 

Intermediate – 8 toes to bar, and 115/75 lbs barbell.

Novice & Novice Masters – 12 toes to hip height, and 96/65 lbs barbell.

Workout Flow

At the call of "3-2-1 go" athletes will move from their starting mat to the pull up bar to complete 12 toes to bar, followed by 8 synchro bar facing burpees (starting on the far side of the barbell from pull up bar), and then 4 snatches. After the completion of the fourth snatch, one teammate will advance the round marker before starting round two. This pattern will repeat until 6 rounds are fully completed or the 9-minute time cap hits. If teams are still working at the time cap, your score is the total number of reps you have completed. 

At the 9-minute time cap, teams will have one minute before the start of Event Four B. 

Movement Standards

Snatches
- The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
- The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

Synchro bar facing burpees

- Both athletes will be on the same side of the barbell. Both athletes will reach the floor with the chest and thighs touching . Stepping down and up is permitted.
- Both partners will travel over the barbell in any way they like. The rep is credited when both athletes have reached the far side of the barbell.
- The synchro portion will have both athletes laying on the floor with chest and thighs touching the floor at the same time.

Toes to bar
- Facing into the rig, the athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.
 
Toes to hip height
- Facing into the rig, the athlete must go from a full hang to having their toes reach at or above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar. Any style of grip on the bar is permitted.
 

At the 9-minute time cap of Event Four A, there will be a 1-minute transition into Event Four B. Which is...

A 5-minute window for both partners to establish a one rep max snatch. 

Your score is the total weight of both partners heaviest successful attempt. 

Part B tiebreak is your score from Part A. 

Notes:

- The barbell may be pre-loaded to the teams first attempt during the 1-minute transition. 

- In the 5-minute window you may take as many attempts as you like. 

- The non-lifting partner and all weights that are not being used must be at the back of the lane before the bar is lifted. 

- The smallest weight increment is 5lbs. 

- Both sides of the barbell must be loaded evenly. 

- Clips/collars must be on the barbell for an attempt to count. 

- An attempt may be finished at the end of the interval so long as the barbell has been lifted off the floor at the 5-minute mark. 

- No part of the working athletes body may touch the floor during the lift other than their feet. 

- Each lane will have the following plates in pounds: 4x45, 2x25, 2x15, 2x10, 2x5, 2x2.5, and one set of clips/collars. 

- If the barbell or the athlete leaves their designated lane during an attempt, a no-rep will be given. 

Snatches
- The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition.
- The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

AMRAP 8 of:
32 sandbag cleans over a barbell secured in rack (150/100)
24 wall walks
16 bar muscle ups
 
*Tie break time after wall walks.
 
Intermediate – 125/70 lbs sandbag, and 32 chest to bar pull ups.
Novice – 100/50 lbs sandbag, scaled wall walks, and 32 ring rows.

The height of the barbell for the cleans:

Men's divisions - 54 inches

Women's divisions - 49.5 inches

Workout Flow

Athletes will start standing tall at their squat rack, at the call of "3-2-1 go" they will begin with 32 sandbag cleans over a barbell secured in the squat rack. Upon completion, they will move to the wall to perform 24 wall walks, and then to their pull up bar for 16 bar muscle-ups. After the bar muscle ups they will return back to the squat rack to start round two with the sandbag cleans. This will continue for 8 minutes with teams completing as many rounds and reps as possible. 

*Both athletes must stay at the implement until the final rep is complete. 

Movement Standards

Sandbag clean over fixed barbell:
- The sandbag will be taken from the floor and cleaned over a barbell that is secured in a squat rack. The sandbag must travel over the barbell for the rep to be credited. The sandbag may come into contact with the barbell on its way over.
- The sandbag must reach the floor before the next rep may begin.
- Partners may split up the reps however they like but must remain on their side of the barbell. You may roll the sandbag under the barbell to the other side.

Wall walks:
- Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.
- The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.
- Both feet must be touching the ground before the next partner starts their rep.
- Partners may split up the wall walks however they like.
- There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.
 
Scaled wall walks:
- All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

Bar muscle ups:
- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may not rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.
 
Chest to bar pull-ups:
- At the start of each rep, arms must be fully extended, with 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 chest clearly comes into contact with the bar at or below the collarbone.

Ring rows:
- Athletes will face into the rig.
- Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 
- Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.
- A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 
- The rings will be set to a standard height.

AMRAP 10:

20 Synchro wall balls (20/14) 

40 Single cross overs – all divisions

Intermediate – same as Rx.

Novice & Novice Masters – 14/10 lbs med balls.

*All divisions will have a 10/9 ft target height on the wall balls. 

Workout Flow

At the call of "3-2-1 go", athletes will move from their starting mat to their med balls to complete 20 synchro wall ball shots. Athletes will then move to their skipping ropes; with one athlete working at a time, they will complete 40 single crossover skips. At the completion of the 40th single crossover, one partner will advance their round marker before moving back to the med ball for round two. This pattern will continue for 10-minutes. 

Movement Standards

Wall balls:
- In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
- The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
- The synchro portion will have both partners at the bottom of their squat at the same time.

Single crossovers:
- The rope passes under the feet once for each jump. A two-foot take off is required (no speed-steps). The rope must spin forward to count.
- A rep will be counted every time there is a change from hands crossed to hands uncrossed, or vice versa, and the rope successfully passes under the feet. Only successful jumps are counted, not attempts.
- Counting begins the first time the hands cross and the rope passes successfully under the feet.

For time:

1500m run

50 DB box step overs (70/50) (24/20”)

50 alternating DB snatches (70/50)

15-minute time cap.

Both partners run, but do not have to run together.

Intermediate – 50/35 lbs DB

Novice & Novice Masters – 35/25 lbs DB

Workout Flow

Athletes will start on their designated starting spot, at the call of "3-2-1 go" take off running. The run course will be three laps of an approximately 500m loop. The run will end at the teams starting spot where they will complete 50 DB box step overs, starting on the far side of the box. After the last step over the DB wil be advanced for 25 alternating DB snatches, and then advanced a final time for 25 more alternating DB snatches. Partners may share the step overs and snatches as they wish, and one partner may begin the step overs before the second partner has completed their run, but time stops when both partners cross the finish line. 

Movement Standards

Run

- Both partners must run, but do not have to run together. The run loop is approximately 500m. Each partner will complete three laps. If one partner is ahead of the other, they may continue on in the workout without their partner. But both partners must cross the finish line at the same time for time to stop. 

DB box step overs
- There is no requirement to stand tall on top of the box, but both feet must touch the top of the box on the way over.
- The DB may be held anyway the athlete prefers so long as it doesn’t touch the box during the rep.
- The rep is credited when the working athlete touches both feet on the ground.
- You may rest the DB on the top of the box.
- If the DB is dropped, a no rep will be given. Please place the DB on the ground or box. 

DB snatch

- The rep starts with both heads of the DB on the ground. The athlete must lift the DB overhead in one motion. A clean & jerk is not allowed. Touch and go is permitted. Athletes must alternate hands every rep. Bouncing the DB is not allowed. The non-lifting hand or arm may not contact any part of the athlete’s body.
- The rep is credited when the arms, hips, and knees are fully extended, and the DB is clearly over the middle of the athletes body when viewed from a profile.

- If the DB is dropped, a no rep will be given. Please place the DB on the ground.

20-10 reps for time of:
Calorie Echo bike
Sandbag squats (on shoulder)
 
Partner one goes through, then partner two.
 
8-minute time cap.
 
Rx – 150/100 lbs sandbag.
Intermediate – 125/70 lbs sandbag.
Novice – 100/50 lbs sandbag.

*Women's divisions will be 16 and 8 calories on the echo bike. 

Workout Flow

Partner one will begin on the echo bike. At the call of "3-2-1 go" they will bike 20/16 calories and then advance to their sandbag to complete 20 sandbag squats with it on the their shoulder. At the completion of their 20th rep, they will advance the sandbag forward before returning to their bike for 10/8 calories. After the completion of their 10/8 calories, they will move back to the sandbag for another 10 squats. After their final squat, they will advance the bag again, drop it, and step on the finish mat. Once partner one is on their finish mat, partner two will complete the same work as partner one, without the final transition of the bag. 

Time stops when athlete two is on the finish mat. 

Movement standards

Echo bike

- Athletes must pedal forward and can adjust the bike seat as needed. 

- A judge will reset the monitor between rounds. 

- Athletes must remain seated until the designated number of calories are completed. 

Sandbag squats on the shoulder
- The sandbag will be taken from ground and cleaned to the athlete’s shoulder. Only one hand/arm may be touching the bag while reps are being performed. The second arm/hand may be used when repositioning the bag between reps or transitioning the bag.
- The athlete must pass through a full squat with hips below the knees. The reps is credited when the athlete’s hips and knees are fully extended and the sandbag is on the athlete’s shoulder.

- The non-working hand/arm may not come in contact with any part of the athletes body or sandbag.