Battle in the North

TRAIL RUN – For Placement

• RX & INTERMEDIATE

At the start line athletes will run a well marked 2.4kms course.

At the top Rx & Intermediate athletes will continue around the gazebo overlooking the city then returning down the trail where they will finish.  

• 160m Elevation
• 160m Decent
• Total Kms 4.8kms

**Event will be scored by placing NOT timed. If athletes are wanting to know their time, it will be their responsibility to time.

**Trail Run event may be altered or cancelled depending on weather and or wildlife

• MASTERS 45+ and SCALED

At the start line athletes will run a well marked 2.4kms course. Master’s and Scaled athletes finish line will be at the top.

• Elevation is 160m
• Total Kms 2.4kms

**Event will be scored by placing NOT timed. It will be the responsibility of the athlete to keep their own time.

**Trail Run event may be altered or cancelled depending on weather and or wildlife

RX

5 Rounds - Sandbag increases by 2 reps each round.

• 2 rope climbs
• 50 Double Unders
• 2-4-6-8-10 Sandbag Cleans @ 150/100
   

INTERMEDIATE & MASTERS 45+

5 Rounds - Sandbag increases by 2 reps each round.

• 2 Rope Climbs
• 50 Double Unders
• 2-4-6-8-10 Sandbag Cleans @100/70
   

SCALED

5 Rounds - Sandbag increases by 2 reps each round.

• 4 Zombie Climbs
• 75 Single Unders
• 2-4-6-8-10 Sandbag cleans @70/50

FOUNDATIONS OPTIONS:

If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundation movement(s).

If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled movement and will rank below the athletes that performed the prescribed scaled movements.

Jumping Jacks
Sandbag Cleans 50/30
Zombie Climbs with fully bent legs
 

For time 16-minute cap

At 3,2,1 go the athlete will go from the start line to the rope perform 2/4 repetitions. Athlete will go to their rope and perform 50/75 Double/Single Unders, then to the first sandbag clean station and perform 2 over the shoulder sandbag cleans. Sandbag needs to be advanced; athlete can choose when they want to advance the sandbag once they have completed the repetitions of that round.

Athlete returns to the rope climb and repeats the process, the sandbag cleans increase by 2 reps every round. If the athlete has not advanced the sandbag, athletes are required to advance the sandbag to the next marker, by any means. The athlete can carry the sandbag in any fashion or roll it if they prefer.

On the 5th and final round and the 10 sandbag cleans are completed the athlete will run and cross the finish line. Crossing the finish line will count as one rep.

WORKOUT STANDARDS

DOUBLE UNDERS AND SINGLE UNDERS
The rope passes under the feet twice for each jump. • For scaled divisions, the rope passes under the feet once for each jump. • The rope must spin forward and pass under both feet for the rep to count. • Only successful jumps are counted, not attempts.

FOUNDATION OPTION: JUMPING JACKS:
Stand upright with your feet together, arms at your sides. •With a slight bend in your knees, jump in the air. • While jumping, reach up to touch your hands together overhead. • Feet should be roughly shoulder width apart in the landing position. • Return to the starting position and repeat. • For a video demonstration of the jumping jack, click

ROPE CLIMBS
Rope Each rep starts with both feet on the ground. • The athlete may jump into the rope climb. • Any style of climbing is permitted. • The rep is credited when one hand clearly touches above the designated mark. • Athletes must clearly touch the beam with one hand. • Athletes must show control as they descend the rope

ZOMBIE CLIMBS
Athlete starts on the ground in a horizontal position on their back. The athlete will pull themselves to a vertical position while keeping the heels as the primary contact point and keeping the soles of the feet off the floor until repetition is completed. The athlete can bend at the hips, legs must be straight with only a slight bend.

** Foundations Options: Legs can be fully bent.

SANDBAG CLEANS
Each rep starts with the sandbag on the ground. The sandbag must be picked up and pass over the shoulder while the athlete is in an upright position. The sandbag must pass over the shoulder, unless the bag clears the height of the shoulder not making contact. The rep is completed when the bag hits the floor on the other side of the athlete. The sandbag can be moved between lifting stations in any capacity, but all lifts must be performed at the stations.

STRONGMAN – SANDBAG LIFTS

1 Minute AMRAP - Time cap 1 minute

RX

• Male – 100/125/150/200
• Female – 70/100/125/150

INTERMEDIATE & MASTERS 45+

• Male – 70/100/125/150
• Female – 50/70/100/125

SCALED

• Male - 50/70/100/125
• Female – 30/50/70/100

At 3,2,1 go, in order from lightest to heaviest - Athletes will pick up the sandbag and carry 40ft to the beam. The sandbag must be carried in a bear hug hold in front of the athlete to the beam, floor will be marked in 5ft increments and each segment is worth one repetition. Athlete then lifts the sandbag over the beam, sandbag must go over the beam, rep is credited once bag hits the ground, repeat the process until all sandbags are completed.

The tie breaker will be the time the third bag hits the ground.

7 MIN AMRAP

RX

7 min AMRAP

• 7 burpees over bar
• 7 Axel bar Thrusters (95/65)
• Advance bar
   

INTERMEDIATE & MASTERS 45+

• 7 burpees over bar
• 7 Axel bar Thrusters (75\55)
• Advance bar
   

SCALED

• 7 burpees (step over bar)
• 7 Axel bar Thrusters (65/45)
• Advance bar

At 3,2,1 go the athlete will start with 7 lateral burpees over the bar, then perform 7 thrusters. Athlete must advance the bar to the next station carried in the front rack position. The athlete will repeat this process for 7 minutes.

FOUNDATION OPTIONS:

If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.

Up/Downs (Omit the Push-up)
Axel bar Thrusters (45/35)

** If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled movement and will rank below the athletes that performed the prescribed scaled movements. **

WORKOUT STANDARDS

BAR OVER BURPEES
• May jump or step back to reach the bottom position. • Chest and thighs must touch the ground • Stepping and/or jumping back to the starting position are both permitted. • Both feet must be in the air as the athlete passes over the barbell. • Single-legged stepping over is not permitted. • Scaled divisions may step over the bar. •  The rep is credited when both feet have touched the ground on the opposite side of the barbell. • No need to land with both feet at the same time. • If a “no rep” is received for any reason, the entire rep must be repeated.

•   SCALED: Scaled divisions may step over the bar.
•   FOUNDATON OPTIONS: Stationary – Up/Downs

THRUSTER
Each set of axle bar thrusters begins with the barbell on the ground. • The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. • A full squat clean into the thruster is allowed when the bar is taken from the floor.

The rep is credited when: - The athlete’s hips, knees, and arms are fully extended. - The bar is directly over, or slightly behind, the middle of their body. • The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. • If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

FOR TIME - 14 MIN TIME CAP

RX

• 25ft Handstand walk.
• 21 Deadlifts @225/155
• 400m run
• 50ft Handstand walk
• 15 Deadlifts
• 400m run
• 75ft Handstand walk
• 9 Deadlifts
• 400m run
• Sprint to finish

INTERMEDIATE

• 25ft Kettlebell Overhead Walking Lunges (55/35)
• 21 Deadlifts (185/135)
• 400m run
• 50ft Kettlebell Overhead Walking Lunges
• 15 Deadlifts
• 400m run
• 75ft Kettlebell Overhead Walking Lunges
• 9 Deadlifts
• 400m run
• Sprint to finish

Masters 45+

• 25ft Kettlebell Overhead Walking Lunges (55/35)
• 21 deadlifts (225/155)
• 400m run
• 50ft Kettlebell Overhead Walking Lunges
• 15 Deadlifts
• 400m run
• 75ft Kettlebell Overhead Walking Lunges
• 9 Deadlifts
• 400m run
• Sprint to finish

SCALED

• 25ft Kettlebell Overhead Walking Lunges (35/25)
• 21 deadlifts (135/95)
• 400m run
• 50ft Kettlebell Overhead Walking Lunges
• 15 Deadlifts
• 400m run
• 75ft Kettlebell Overhead Walking Lunges
• 9 Deadlifts
• 400m run
• Sprint to finish

FOUNDATION OPTIONS:

• Unweighted lunges
• Deadlifts (95/75)
• 500/400m row

**If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.
 

At 3,2,1 go, Athlete will run to the start and begin handstand walk/Kettlebell and begin Single arm OH walking lunge. Once handstand walk/OH walking lunge/ is completed the athlete will run to the lifting platform in their lane and perform deadlifts, then athlete will advance to the track and run 1 lap returning to their lane.

Athlete will repeat the process with the increasing HSW/OH Lunge distance and decreasing reps until the final run is complete. The athlete will then sprint down their lane and cross the finish line at the 75ft mark.

MOVEMENT STANDARDS

HANDSTAND WALK

• You MUST handstand walk forward. • When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. • Placing your hands or fingers on or over the line when kicking up constitutes a no rep

Each length of the 25-ft (7.62-m) measured distance will count as 5 reps. • Both hands, including palms and fingers, must touch the ground completely clear of the marking the end of each 5-foot section before the feet touch the ground. • If at any time the athlete comes down from their hands before finishing the length, they must repeat the 5-foot section. • Athletes are not required to kick down after completing a segment.

SINGLE OVERHEAD KETTLEBELL WALKING LUNGES

• The kettlebell must remain overhead. • A full grip around the handle of the kettlebell must be maintained for the duration of the lunge. • Resting the bell of the kettlebell in the hand is NOT allowed. • The non-working hand may not assist with any part of the movement. • The athlete must reach the finish position before lowering the kettlebell. • Each lunge step begins with the kettlebell in the overhead position, the feet together and the hips and legs extended. • Athletes are permitted to switches hands for the KB hold (If they chose to) but must do so before beginning the next lunge, when feet have been brought together before continuing lunges

• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. • Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed. • The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. • The athlete must alternate which foot leads for each rep.

UNWEIGHTED LUNGES:

Each lunge step begins with the feet together and the hips and legs extended •  The athlete must perform one lunge on each leg for the alternating lunge repetition to count •  The athlete must use the same direction for the entire workout (i.e., forward or reverse lunges) •  The back knee must touch the ground at the bottom of each lunge •  The athlete must stand up fully between each step and at the end of each lunge segment

DEADLIFT

• The barbell starts on the ground. Collars must be placed outside the plates. • The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. • Deliberately bouncing the bar is not allowed.

• The rep is credited when: - The athlete’s hips and knees reach full extension. - The athlete’s head and shoulders are behind the bar. • Athletes may NOT use gymnastics grips during the deadlift.

RUN

When advancing to the track Athletes must pass the cone on the left side of their body, running counter clockwise for 1 complete lap. When finishing the run athletes must pass the cone on the left side of their body as they enter their lane. ***NOT passing the cone on the LEFT side will be called a no rep and the athlete will need to go back to pass the cone correctly***

To pass an athlete on the run it should be done on their right side (do not pass on the inside unless there is a clear lane.) Intentional contact will result in a penalty purely up to the head judge or organizers and can be time added all the way up to expulsion from the competition. Incidental contact will only have a penalty if it is deemed to have affected the outcome in a profound way.

**The run is a run and not roller derby, please treat it as such.

Athletes will repeat this process adjusting for changes in length. Once the final lap has been completed (passing the cone) athletes will run to the 75ft mark and cross that line. The final sprint to the finish line will count as 1 rep.

ROW

The monitor on the rower must be set to zero at the beginning of each row. •  The athlete may have assistance resetting the monitor. •  The athlete must stay seated on the rower until the monitor reads 500/400 metres

FOR TIME - 6 MIN TIME CAP

RX MEN

• 21 Calorie Bike
• 21 Pull-ups
• 15 Calorie Bike
• 15 Chest to bar
• 9 Calorie Bike
• 9 Bar Muscle Ups

RX WOMEN

• 15 Calorie Bike
• 21 Pull-Ups
• 11 Calorie Bike
• 15 Chest to Bar
• 7 Calorie Bike
• 9 Bar Muscle Ups

INTERMEDIATE / MASTERS 45+-  MEN

• 21 Calorie Bike
• 21 Toes to bar
• 15 Calorie Bike
• 15 Pull Ups
• 9 Calorie Bike
• 9 Chest to bar   

INTERMEDIATE/MASTERS - WOMEN

• 15 Calorie Bike
• 21 Toes to Bar
• 11 Calorie Bike
• 15 Pull Ups
• 7 Calorie Bike
• 9 Chest to bar

SCALED MEN                   

• 21 Calorie bike
• 21 Ring row
• 15 Calorie Bike
• 15 Hanging Knees
• 9 Calorie Bike
• 9 Pull Ups           

SCALED/ WOMEN

• 15 Calorie Bike
• 21 Ring Rows
• 11 Calorie Bike
• 15 Hanging Knees
• 7 Calorie Bike
• 9 Pull Ups

At 3,2,1 go, Athletes will get on the bike, athletes will not get off the bike until the screen says the required calories. The athlete will proceed to the rig and perform the gymnastics movements. Once the round is completed the process will repeat until the final gymnastics’ component is finished.

**Judges or equipment staff will reset the bike each round.

MOVEMENT STANDARDS

PULL UPS

The athlete must start each rep with arms fully extended and feet off the ground. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not

CHEST 2 BAR

The athlete must start each rep with their arms fully extended and their feet off the ground. • Any style of pull-up or grip is permitted as long as the other requirements are met. • The rep is credited when the athlete’s chest clearly contacts the bar at or below the collarbone. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not

BAR MUSCLE UPS

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. • Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. • No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: - The athlete’s arms are fully locked out in the support position above the bar. - The athlete’s shoulders are over or slightly in front of the bar. • Only the hands, and no other part of the arm, may touch the bar during the rep. • Removing the hands in the support position is not allowed. • At lockout, only the arms may support the athlete’s weight. • Requested video must clearly show a ¾ angle of the athlete.

TOES 2 BAR

• Athletes begin by hanging from the pull-up bar with arms extended. • The heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may contact the bar. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

RING ROW

Rings will have been pre-adjusted, so the bottom of the ring is 45 inches from the floor. A marker will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the marker (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP - No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

HANGING KNEE RAISES

The athlete must begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips.