27-21-15-9

Calorie Row

Lateral Burpees over Rower

TEAM SCORE = TOTAL COMBINED TIME FOR EACH ATHLETE

Standards:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• Rower screen must be visible in the video set up.
• Athletes and rower must remain in frame at all times.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Athletes must show that the rower monitor is reset before beginning.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Rower Standards:

• Monitor must be reset before each row
• Only athlete can reset/adjust rower

• Burpee Standards:

• A rep is considered to be complete when the burpee is finished AND both feet of the athlete are on the opposite side of the rower.
• Chest must make contact with the floor for the burpee to be a valid rep
• Athletes may jump or step over rower to complete rep
• To avoid jumping around the end of the rower, athletes MUST face away from the rower screen when performing burpees. Athletes are NOT allowed to face towards the rower screen when jumping or stepping over. Facing the rower screen will result in NO REPS.
• Athletes are allowed to perform burpees facing the rower if desired. 
• The athlete’s entire body (feet included) must pass over the rower. Any athlete trying to pass around the end of the rower will receive NO REPS.
• If the athlete makes contact with the rower when jumping over, they do NOT have to re-do the jump or step.

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EVENT #1 SCORECARD

21-15-9

Thrusters (115/75)

Chest to bar pullups

TEAM SCORE = TOTAL COMBINED TIME FOR EACH ATHLETE

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Weight of bar and weight of ALL plates being used must be recorded. Thruster bar and pullup bar should be in frame so that the athlete's entire body and bar can be seen at all times.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Thruster Standards:

• Thruster bar must have collars.
• Thruster movement is a full front squat (hip crease below parallel) directly into a shoulder to overhead.
• Thruster movement is complete once athlete is fully extended at knee, hip, shoulders, and elbows with bar locked out overhead. Head must be through arms before going into next rep. 
• A pause during transition between front squat into shoulder to overhead of thruster will result in a NO REP.

• C2B Pullup Standards:

• Chest to Bar pullup begins with the athlete hanging from bar at full extension.
• Rep is completed after performing a pull up ending with the chest making contact with the pullup bar.
• Athletes can NOT tape pullup bar.
• Athletes may perform strict, kipping, or butterfly chest to bar pullups. Jumping pullups are not allowed (athletes must start from full extension or dead hang from bar).
• Bar must make contact with the athlete's chest between collar bones and sternum area.
• Overhand, mixed grip, or underhand grip are all permitted.

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EVENT #2 SCORECARD

At 0:00 minutes

5 minutes to complete:

30 Clean and Jerks (135/95)

*Athlete must complete all 30 reps within 5 minute timeframe to progress. Cannot begin next section until noted time.

*Tiebreak for each athlete is the time it takes to complete first 30 reps at 135/95*

At 5:00 minutes

5 minutes to complete:

30 Clean and Jerks (185/125)

*Athlete must complete all 30 reps within 5 minute timeframe to progress. Cannot begin next section until noted time.

At 10:00 minutes

5 min AMRAP:

Max Reps Clean and Jerks (225/155)

Team score = total combined reps for each athlete

TIEBREAK = combined time it takes all four athletes to complete their first 30 reps.

Scoring note: Each section counts towards total score. If an athlete completes the first two five minute sections and gets 20 reps at 225, their score would be 80 reps.

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Weight of bar and ALL plates being used must be recorded
• Athlete, barbell, and all plates being used during workout should remain in frame at all times.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Clean & Jerk Standards:

• Clean and Jerk bar must have collars.
• Athletes are permitted to  muscle clean, power clean, squat clean, or split clean barbell to shoulders.
• Barbell must make contact with shoulders before being put overhead.
• Athletes are permitted to strict press, push press, push jerk, or split jerk weight overhead.
• Athletes MUST show full lockout AND control of weight before dropping the barbell.
• Full extension of knees, hips, shoulders, elbows; head through arms with bar locked out overhead; both feet inline constitutes a completed rep.
• Athletes must refrain from bouncing bar on floor when performing touch and go reps.
• Athletes are allowed to have helpers change weight for them during weight changes.

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EVENT #3 SCORECARD

FOR TIME:

100 foot Handstand Walk

15 Bar Muscle Ups

100 foot Handstand Walk

12 Bar Muscle Ups

100 foot Handstand Walk

9 Bar Muscle Ups

100 foot Handstand Walk

TEAM SCORE = TOTAL COMBINED time FOR EACH ATHLETE

*Time cap of 30:00 minutes.

**Tiebreak = Total number of incomplete reps at time cap, team total.

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Handstand walking area must be clearly marked in 5 foot increments (line marked on the floor) with a 25 ft measuring tape clearly showing correct measurements at each line on the floor.
• Athlete, pullup bar, and handstand walk area must always remain in frame.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Handstand Walk Standards:

• Handstand walk must be marked in one 25 foot section.
• 25 foot section must be visibly and clearly marked in 5 foot increments (verifying measurement with measuring tape in intro video).
• Athlete must start handstand walk with BOTH hands (palms and fingers) completely behind (no contact with) current 5 foot section line. Kicking up with palms and/or fingers on top of or in front of line will result in a NO REP
• Athletes have completed a 5 foot section when BOTH hands have made contact with the floor completely PAST next line marker. Kicking down with palms and/or fingers behind or in contact with line constitutes a NO REP.

• Bar Muscle up Standards:

• Athlete will begin bar muscle up attempt from a fully extended position with feet off of the ground.
• Kipping the rep is acceptable
• Athletes are not allowed to perform pullover, rolls-to-support , or glide kips. Doing so will result in a NO REP.
• The heels cannot rise above the plane of the bar.
• Athletes must pass through a portion of the dip-to-lockout range of motion.
• Athletes have finished the rep when on top of the bar, elbows are locked out, and shoulders are above or in front of the bar.
• No other part of the arms besides the hands may assist the athlete in completing the rep.
• Athletes may not remove their hands and rest of top of the bar in between reps. 
• Forward rolls are not permitted to exit the completed rep.
• Athletes can NOT tape the pullup bar.

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EVENT #4 SCORECARD

20 min AMRAP

150 Double Unders

50 Weighted Alternating Box Step Ups (50/35) (20”/20”)

50 Toes to Bar

50 Weighted Step-Back Lunges (50/35)

TEAM SCORE = TOTAL COMBINED REPS FOR EACH ATHLETE

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video Standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Athlete, jump rope, box, and dumbbell must stay in frame during entire workout.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Double Under Standards:

• Rope must pass under athlete twice on one jump to be a valid rep.

• Weighted Box Step ups Standards:

• Athletes will complete step ups with a single dumbbell.
• Dumbbell must be placed on shoulder or behind neck.
• At least one hand must always be in contact with dumbbell.
• Only the feet are allowed to make contact with the box during the entire movement.
• Athletes cannot use their arms or hands to assist in stepping up (cannot push off of leg).
• Male and female athletes will use a 20” box and must step up on flat side of box. Athletes are NOT allowed to step on corner of box.
• Rep is completed when athlete is standing at full extension with both feet on box.
• Both feet must make contact with floor in between reps.
• Athlete must alternate which leg is stepped up with for each rep. Stepping up with the same leg two reps in a row will result in a NO REP.

• Toes To Bar Standards:

• Athletes will begin at full extension on bar.
• A rep is valid when both feet have passed behind the plane of the bar and then have made contact simultaneously with both feet and the bar in between the hands.
• If feet do not contact the bar at the same time or if only one foot makes contact, it will constitute a NO REP.
• Pull up bar may NOT be taped.

• Weighted Step-back Lunges Standards:

• Athletes will complete step-back lunge with a single dumbbell.
• Dumbbell must be placed on shoulder or behind neck.
• At least one hand must always be in contact with dumbbell.
• Athletes cannot use their arms or hands to assist in stepping up out of lunge (cannot push off of leg).
• Rep is started standing fully extended with feet inline with each other.
• Athlete must step back with one leg, touching knee of step back leg to the floor.
• Rep is completed when athlete is standing at full extension with feet inline with each other.
• Athlete must alternate leg that is stepped back with for each rep. Stepping back with the same leg two reps in a row will result in a NO REP.

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EVENT #5 SCORECARD

24-18-12-6

CALORIE ROW

LATERAL BURPEES OVER ROWER

TEAM SCORE = TOTAL COMBINED TIME FOR EACH ATHLETE

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• Rower screen must be visible in the video set up.
• Athletes and rower must remain in frame at all times.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Athletes must show that the rower monitor is reset before beginning.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Rower Standards:

• Monitor must be reset before each row
• Only athlete can reset/adjust rower
• 
  

• Burpee Standards:

• A rep is considered to be complete when the burpee is finished AND both feet of the athlete are on the opposite side of the rower.
• Chest must make contact with the floor for the burpee to be a valid rep
• Athletes may jump or step over rower to complete rep
• To avoid jumping around the end of the rower, athletes MUST face away from the rower screen when performing burpees. Athletes are NOT allowed to face towards the rower screen when jumping or stepping over. Facing the rower screen will result in NO REPS.
• Athletes are allowed to perform burpees facing the rower if desired. 
• The athlete’s entire body (feet included) must pass over the rower. Any athlete trying to pass around the end of the rower will receive NO REPS.
• If the athlete makes contact with the rower when jumping over, they do NOT have to re-do the jump or step.

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EVENT #1 SCORECARD

21-15-9

THRUSTERS (95/65)

PULLUPS

TEAM SCORE = TOTAL COMBINED TIME FOR EACH ATHLETE

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Weight of bar and weight of ALL plates being used must be recorded. Thruster bar and pullup bar should be in frame so that the athlete's entire body and bar can be seen at all times.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Thruster Standards:

• Thruster bar must have collars.
• Thruster movement is a full front squat (hip crease below parallel) directly into a shoulder to overhead.
• Thruster movement is complete once athlete is fully extended at knee, hip, shoulders, and elbows with bar locked out overhead. Head must be through arms before going into next rep. 
• A pause during transition between front squat into shoulder to overhead of thruster will result in a NO REP.

• Pullup Standards:

• Pullup begins with the athlete hanging from bar at full extension.
• Rep is completed after performing a pull up ending with chin clearing the plane of the bar.
• Athletes can NOT tape pullup bar.
• Athletes may perform strict, kipping, or butterfly pullups. Jumping pull ups are not allowed (athletes must start from full extension or dead hang from the bar).
• Overhand, mixed grip, or underhand grip are all permitted.

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EVENT #2 SCORECARD

AT 0:00 MINUTES

5 MINUTES TO COMPLETE:

30 CLEAN AND JERKS (95/65)

*Athlete must complete all 30 reps within 5 minute timeframe to progress. Cannot begin next section until noted time.

*Tiebreak for each athlete is the time it takes to complete first 30 reps at 95/65*

AT 5:00 MINUTES

5 MINUTES TO COMPLETE:

30 CLEAN AND JERKS (135/95)

*Athlete must complete all 30 reps within 5 minute timeframe to progress. Cannot begin next section until noted time.

AT 10:00 MINUTES

5 MIN AMRAP:

MAX REPS CLEAN AND JERKS (155/105)

TEAM SCORE = TOTAL COMBINED REPS FOR EACH ATHLETE

TIEBREAK = combined time it takes all four athletes to complete their first 30 reps.

Scoring note: Each section counts towards total score. If an athlete completes the first two five minute sections and gets 20 reps at 155, their score would be 80 reps.

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Weight of bar and ALL plates being used must be recorded
• Athlete, barbell, and all plates being used during workout should remain in frame at all times.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Clean & Jerk Standards:

• Clean and Jerk bar must have collars.
• Athletes are permitted to  muscle clean, power clean, squat clean, or split clean barbell to shoulders.
• Barbell must make contact with shoulders before being put overhead.
• Athletes are permitted to strict press, push press, push jerk, or split jerk weight overhead.
• Athletes MUST show full lockout AND control of weight before dropping the barbell.
• Full extension of knees, hips, shoulders, elbows; head through arms with bar locked out overhead; both feet inline constitutes a completed rep.
• Athletes must refrain from bouncing bar on floor when performing touch and go reps.
• Athletes are allowed to have helpers change weight for them during weight changes.

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EVENT #3 SCORECARD

FOR TIME:

100 foot Bear Crawl

15 Burpee Pull Ups

100 foot Bear Crawl

12 Burpee Pull Ups

100 foot Bear Crawl

9 Burpee Pull Ups

100 foot Bear Crawl

TEAM SCORE = TOTAL COMBINED TIME FOR EACH ATHLETE

*Time cap of 30:00 minutes.

**Tiebreak = Total number of incomplete reps at time cap, team total.

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Bear crawl area must be clearly marked in 5 foot increments (line marked on the floor) with a 25 ft measuring tape clearly showing correct measurements at each line on the floor.
• Height of the pullup bar must be demonstrated with athlete standing fully extended under the pullup bar with arms locked out overhead. 
• Athlete, pullup bar, and bear crawl area must always remain in frame

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Bear Crawl Standards:

• Bear crawl area must be marked in one 25 foot section.
• 25 foot section must be visibly and clearly marked in 5 foot increments (verifying measurement with measuring tape in intro video).
• Hips must stay above head to be considered valid form.
• Athletes must start bear crawl with BOTH hands (palms and fingers) completely behind (no contact with) current 5 foot section line. Starting with palms and/or fingers on top of or in front of line will result in a NO REP
• Athletes are NOT allowed to bear crawl backwards.
• Athletes have completed a 5 foot section when BOTH hands and BOTH feet have made contact with the floor completely PAST next line marker.
• Standing up, laying down, or dropping hips below level of head before completely crossing the next line constitutes a NO REP and athletes must return behind the closest successfully completed line.

• Burpee Pullup Standards:

• Athletes begin the rep by completing a full burpee with chest touching the floor and complete the rep by successfully getting their chin over the pull up bar.
• Pullup bar height must be high enough that athletes should not be able to touch the bar when standing fully extended with arms locked out over their head with hands extended.
• A riser is allowed for the athletes to create the appropriate distance from the bar if needed.
• Athletes are allowed to perform a strict or kipping pullup to complete the rep. They are also allowed to jump into the pullup portion of the burpee pullup if desired.

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EVENT #4 SCORECARD

20 MIN AMRAP

150 Single Unders

50 Weighted Alternating Box Step Ups (35/20) (20”/20”)

50 Abmat Situps

50 Weighted Step-Back Lunges (35/20)

TEAM SCORE = TOTAL COMBINED REPS FOR EACH ATHLETE

STANDARDS:

**Athletes are required to have a judge who can verify that movement standards and score are kept.**

• Video Standards:

• Each athlete must film their workout and have it available if asked to submit.
• A clock must be visible in the background of the video.
• At the beginning of the video, athletes must state their name, team name, and the workout that they are performing.
• Athlete, jump rope, box, and dumbbell must stay in frame during entire workout.

Intro video may not be cut, edited, or stopped until filming of entire workout attempt has been completed

• Single Under Standards:

• Rope must pass under athlete once on one jump to be a valid rep.

• Weighted Box Step ups Standards:

• Athletes will complete step ups with a single dumbbell.
• Dumbbell must be placed on shoulder or behind neck.
• At least one hand must always be in contact with dumbbell.
• Only the feet are allowed to make contact with the box during the entire movement.
• Athletes cannot use their arms or hands to assist in stepping up (cannot push off of leg).
• Male and female athletes will use a 20” box and must step up on flat side of box. Athletes are NOT allowed to step on corner of box.
• Rep is completed when athlete is standing at full extension with both feet on box.
• Both feet must make contact with the floor in between reps.
• Athlete must alternate leg that is stepped up with for each rep. Stepping up with the same leg two reps in a row will result in a NO REP.

• Abmat Sit ups Standards:

• Athletes will begin in a seated position with an abmat behind them.
• To complete a rep, athletes will lie back touching the ground behind their head with both hands and complete the movement by sitting up with shoulders clearing the crease of the hip and making contact with feet with both hands
• Sitting up and going into the next rep without shoulders going past the crease of the hip is a NO REP.

• Weighted Step-back Lunges Standards:

• Athletes will complete step-back lunge with a single dumbbell.
• Dumbbell must be placed on shoulder or behind neck.
• At least one hand must always be in contact with dumbbell.
• Athletes cannot use their arms or hands to assist in stepping up out of lunge (cannot push off of leg).
• Rep is started standing fully extended with feet inline with each other.
• Athlete must step back with one leg, touching knee of step back leg to the floor.
• Rep is completed when athlete is standing at full extension with feet inline with each other.
• Athlete must alternate leg that is stepped back with for each rep. Stepping back with the same leg two reps in a row will result in a NO REP.

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EVENT #5 SCORECARD