Friendly Fire

 

Part B

At the 12minute mark, working one at a time, each team will complete a 2 minute AMRAP of Bar muscle ups / Jumping pullups (kipping are allowed)

 

Flow

At the 12 minute mark all athletes will complete a 2 minute AMRAP for max repetitions of bar muscle ups / Jumping pull ups (or kipping pullups). This is shared any way, with one athlete working at a time. Working athletes must tag the resting partner as they swap over.

 

 

Movement standards

 

JUMPING PULL UP

·       The pull-up bar should be higher than the wrists with the athlete standing tall, holding their arms fully extended with thumbs together.

·       Plates or other stable platforms may be used to jump off.

·       At the start of each rep, the athlete must lower until their arms are fully extended.

·       The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

·       Grips are allowed, but taping the bar will not be.

 

BAR MUSCLE UP

·       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; and the athlete’s shoulders are over or slightly in front of the bar.

·       Removing the hands in the support position is not allowed.

·       At lockout, only the arms may support the athlete’s weight.

·       Grips are allowed, but taping the bar will not be.

 

Are You Yokin’ Me?

RX

 M/M 180kg

 F/M 160kg

F/F 150kg

SC

M/M 150kg

F/M 130kg

F/F 120kg

Flow

Both athletes standing on either side of the yoke, 1,2,3…Go. One athlete working at a time, they will move it past the marked line then come back. The resting athlete must be behind the line. They must tag before they swap positions.

 They will complete a there and back (25m total each)  for time.

Complete this at any point throughout Day 1.

Buy In of Echo  CALS

RX  

Men 100 cal

Mixed 90 cal

Female 80 cal

SCALED

80 Men cal

Mixed 70 cal

Female 60 cal

 

AMRAP:

30 double unders / 30 single skips

15 Alternating Dumbbell Hang Clean & Jerks  22.5/15kg     15/10kg

10 goblet squats  (22.5/15kg 15/10kg 15/10)

 

Flow

Both athletes are standing behind the line. 1,2 ,3 … Go.  They begin their buy in Cals shared any way. One partner must have contact with the cone while the other is working. To swap they must tag whilst there is still contact with the cone.

Once the cals are completed, they begin the AMRAP. This is completed round for round, with one partner working at any time.

The resting partner must be always touching the top of the cone whilst Partner 1 is working, to swap the partners must tag whilst contact is still maintained with the cone.

The cone must be moved once a round is completed to the next marker; this is to be done by the partner that has just completed said round. This can be whilst the new partner has started the next round.  Please note this may be set up differently on the day weather permitting.

If you forget to move the cone that round will not be counted, even if there is video footage, witnesses or a unicorn vouching for your team.

 

 

 

 

 

 

DOUBLE UNDER

·       The rope passes under the feet twice for each jump.

·       The rope must spin forward for the rep to count.

·       Only successful jumps are counted, not attempts.

 

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

·       After the dumbbell is lifted from the floor, the athlete must pause with the dumbbell at the hang position i.e. between the hips and the top of the knees, either at his or her side or between the legs.

·       From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.

·       Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted.

·       The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted.

·       At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body while the dumbbell is locked out overhead.

·       Athletes may use two hands while lowering the dumbbell between reps.

GOBLET SQUAT

·       Holding the dumbbell by the head (not the handle) in a vertical position in front of your chest. It must not drop below chest level.

·       The hip crease must drop below the knee crease at the bottom of the squat.

 

·        Athletes must stand up and reach full hip and knee extension at the top, there must be a clear hip and knee lock out.

 

 

WHAT WILL WE SEE ....

Event 5

HEART BREAK HILL

For Time : 15min Cap

  4x laps completed in one direction

 

(each lap is approximately 800m)

 

FLOW

Athletes all standing behind the marked line, 1,2,3…Go Partner one begins the first lap. As they cross the line to finish Partner 2 runs the same lap, continue this for laps 3 and 4.

 

STANDARDS

Run

Athletes must tag with their partner before the begin their lap. Their partner must cross the line before the partner can leave to start their lap.

To finish the WOD both athletes must be over the finish line. As you finish look for the ‘Friendly Fire Crew’ to hand you your placement. Head to the table with your team name and placement to mark it off.

 

 

 

 

Day 2, Floater Event: 2

‘SUDDEN DEATH’

30 sec MAX Cal Echo – Partner 1

30 sec Max Reps Deadlift – Partner 1

30 sec MAX Cal Echo – Partner 2

30 Sec Max Reps Deadlift – Partner 2

RX WEIGHT 100/75KG

SC WEIGHT 70/45KG

 

Flow

3,2,1….GO. Partner 1 starts standing next to the echo, on go jumps on and does 30 complete seconds on the echo. On the 30 second mark, they move to the deadlift and complete 30 seconds (or what time is remaining) max deadlifts.

On the 30 second mark (and completion of the deadlifts) Partner 2 jumps on the echo and begins their round.

Score includes rolling calories and max deadlifts.

 

Standards

Echo

The Partners start on the side of the echo, on the marked line. They begin on go and as they complete their calories. They must stay on the Echo Bike until they complete the 30 seconds.

Any rolling calories occurred from Partner 1 and 2 is counted, the judge will check total calories after the last 30 sec deadlift count. 

 

Dead Lifts

The deadlift starts from the ground, the rep is credited when the athlete, knees hips and shoulders are locked out and behind the bar.

Cycling the bar, the athlete must bring the bar or drop the bar back to the ground with both plate sides touching the ground.

NORTH BROTHER COMPLEX

MAX LIFT LADDER

1 Power clean

2 Thrusters

3 Front Squat

4 S20H

 

Flow

3,2,1…. Go Starting at the first bar partner 1 will begin the complex, on completion the partner will wait until their 1 minute mark is finalised. Partner 2 will begin their lift on the next minute call.

You cannot move to the next station until the second minute mark has finished, wait for the call from your judge to move forward. Your team will have one minute to move to the next bar. You cannot pick up the bar until the next minute call.

You must complete the lift within the minute, any lifts completed after will be logged as no reps.

Your team will continue to lift until failure, if you choose to you can continue to lift what ever you can achieve. For example, at the 80kg bar you can choose to only complete the1 Power Clean and 2 Thrusters.

Scoring is a maximum of 10 reps per partner (1+2+3+4) at each station.

There is a prize for each Division, donated by Fierce Pheonix Apparel, each winning team will receive a free weight belt each. LIFT HEAVY !

 

Standards

Complex Lift

You must attempt all movements as 1 lift to receive all 10 reps. For example, if you drop the bar on the second thruster, you’ll only receive points for 1 Power Clean and 1 Thruster (1+1=2),

You must start the complex again if you drop the bar, for example you drop the bar at the first front squat, you start again at 1 power clean, 2 thrusters…… or you can choose to keep the score you’ve already achieved.

You must continue to lift in the same sequence as the complex. For example, you cannot complete 1 Power Clean and 4 shoulder to overhead.

Power Clean

 The barbell must be lifted from the ground in one continuous motion to the shoulders without stopping at any point below the shoulders (e.g., no pausing or resting the bar on the thighs or hips).The barbell can be caught in a partial squat position (above parallel) and racked on the shoulders with elbows in front of the bar. The hips must not descend below the level of the knees, distinguishing it from a full squat clean.

The athlete must stand up fully with the barbell (before attempting the thrusters), achieving a full extension of the hips and knees. The elbows must remain in front of the bar until the athlete is standing completely upright with the barbell securely on the shoulders.

Thruster

From the front-rack position, the athlete must perform a full squat. The hip crease must clearly pass below the top of the knees (below parallel).In one continuous motion from the bottom of the squat, the athlete drives up with the legs and hips to press the bar overhead. The barbell must move directly from the shoulders to a fully locked-out overhead position without pausing or stopping. Any re-bending of the knees after the initial drive up (a push press or jerk) is not allowed. The rep is considered complete when the athlete achieves full lockout of the knees, hips, and arms with the barbell directly overhead. The arms must be fully extended, and the bar must be in line with the body (ears in line with the arms). The feet must be under the body with no staggered stance.

Front Squat

The barbell starts in the front-rack position, resting on the shoulders with the elbows high and in front of the bar. The athlete must initiate the movement by bending the hips and knees to lower the body into a squat. The hip crease must clearly pass below the top of the knees, achieving a full depth squat (below parallel). After reaching full depth, the athlete must stand up by extending the hips and knees. The rep is considered complete when the athlete stands up fully, with the hips and knees fully extended, and the barbell still in the front-rack position.

Shoulder to Overhead

Strict Press: The athlete presses the barbell overhead using only the arms and shoulders without any lower body movement.

Push Press: The athlete dips slightly at the knees and then drives the barbell overhead by extending the hips and knees, followed by pressing with the arms.

Push Jerk: The athlete dips at the knees, drives the barbell overhead by extending the hips and knees, and then quickly drops under the bar into a partial squat before standing up fully.

Split Jerk: The athlete drives the bar overhead with a dip and drive, then drops under the bar into a split stance (one foot forward, one foot back) before bringing the feet back together to stand up fully.

The barbell must be lifted to a fully locked-out position overhead with the arms fully extended. The bar should be in line with the ears or slightly behind, with the body in a fully extended and stable position. The hips, knees, and arms must all be fully locked out. The rep is complete when the athlete is standing fully upright with the barbell overhead, demonstrating control. For a split jerk, both feet must come back together under the body before the lift is considered complete.

 

 

 

Event 5 “Wheel of Fortune”

RX Sandbag Weighted Tire

SC Tire

12 min Cap

 

Flow

Standing at the marked line, 1,2,3….Go Pick up the rope and run to the first markers (cones). Once both members are at the cone begin pulling the tires up to the marker. Once the tires reach the marker, and they have received the approval from the judge, athletes can run to the next marker holding the rope.

As athletes reach the last marker, they must pull the tires to the cone. Once it reaches the cone and you’ve received the approval of the judge athletes can turn and run to the finish without the rope.

 

STANDARDS

Rope Run

Both athletes must always be holding onto the rope while running. If the rope is dropped, they must stop until both athletes are holding it together again.

If the rope is dropped to help pull their teammates tire, they must pick up their end again before running to the next marker.

Both athletes must be holding their part of their rope on the run.

 

Tire Pull

Both athletes must pull the tires until they reach the marker (cone or marked picket). If one athlete pulls their tire to the marker first, they can help their teammate pull the second tire.

One tire must reach the marker before they can help their teammate.

Event 1 “WORMNASTICS”

Part A 12 min cap

20 synchro burpees over the worm

60 pull ups / Hand release push ups (One teammate working at a time split anyway)

20 worm clean and jerks

50 Toes to Bar / Leg raises (One teammate working at a time split anyway)

20 synchro burpees over the worm

40 Chest to Bar / Scaled wall walks (One teammate working at a time split anyway)

Part B

At the 12minute mark, working one at a time, each team will complete a 2 minute AMRAP of Bar muscle ups / Jumping pullups (kipping are allowed)

 

Flow

Both athletes start standing under the rig.

3,2,1 go! Athletes move to the worm and perform 20 synchro burpees over the worm. Athletes will then perform 60 pullups/ hand release push ups, with one athlete working at a time. Reps are shared any way.

A physical tag must occur between athletes, whenever working athletes swap with the resting athlete.

Athletes will then complete 20 worm clean and jerks together. The worm must stay within the marked area, and must be adjusted at the start of each event. This will be followed by 50 toes to bar /leg raises, with one athlete working at a time. Reps are shared any way.

Athletes will then perform another 20 synchro burpees over the worm followed by 40 chest to bar / scaled wall walks, with one athlete working at a time. Reps are shared any way.

Athletes that complete this will be scored based on their time. They will then rest until the 12 minute mark. Athletes who do not complete it will be time capped at 12 minutes and their score will be the amount of reps completed.

At the 12 minute mark all athletes will complete a 2 minute AMRAP for max repetitions of bar muscle ups / Jumping pull ups (or kipping pullups). This is shared any way, with one athlete working at a time. Working athletes must tag the resting partner as they swap over.

 

 

 

Movement standards

SYNCHRO BURPEE OVER WORM

·       Athletes start the burpee movement standing tall in full lockout.

·       Athletes lie on either side of the worm with their chest and thighs touching the ground at the same time. The synchro portion of this movement is counted in this position.

·       Athletes must stand up from this position but no requirement to ‘stand tall’ during the reps (feet must come to the start position of a burpee.)

·       Both feet must be off the ground as the athlete passes over the worm.

·       The athlete does NOT need to use a two-foot takeoff. There is no requirement to land with both feet at the same time.

·       Stepping over is NOT permitted in Rx. Scaled divisions may step over the worm.

·       Touching the worm on the jump or step-over is a “no rep.”

·       The rep is credited when both athlete’s feet have touched the ground on the opposite side of the worm, for both RX and Scaled.

·       If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

 

PULL UPS

·       The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

·       The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

·       Any style of pull-up or grip is permitted as long as the requirements are met.

·       Grips are allowed, but taping the bar will not be.

HAND RELEASE PUSH UPS

·       The athlete must begin with the chest (nipple line or above) touching the floor with the feet no wider than shoulder width. Then the hands must be lifted completely off the ground.

·       The athlete pushes themselves up until the elbows are locked out.

·        A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees.

WORM CLEAN AND JERKS

·       Both athletes stand on one side of the worm

·       The clean - The worm is lifted off the floor and comes into contact clearly with the shoulder

·       The jerk – The worm is then lifted from the shoulder, over the head to the other shoulder (Clear contact with the shoulder)

·       There is no requirement to ‘lock out’ over head while transitioning between the shoulders

·       The rep is credited and is considered synchro when the worm goes from the floor to one shoulder (On both athletes) and then to the other shoulder (on both athletes)

 

TOES TO BAR

·       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 and the rest of the body.

·       An overhand, underhand or split grip are all permitted.

·       Both feet must come into contact with the bar at the same time, inside the hands. 

·       Grips are allowed, but taping the bar will not be.

LEG RAISES

·       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 and the rest of the body.

·       An overhand, underhand or split grip are all permitted.

·       The rep is credited when the athlete’s heels break the horizontal plane of the hips at the same time i.e. heels above hips

·       Grips are allowed, but taping the bar will not be.

CHEST TO BAR

·       The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

·       The rep is credited when the athlete’s chest clearly meets the bar at or below the collarbone.

·       Any style of pull-up or grip is permitted as long as the other requirements are met.

·       Grips are allowed, but taping the bar will not be.

SCALED WALL WALKS

·       The athlete starts lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall. Hands beside the chest in a push up position not touching the marked line.

·       Hands must make it completely behind the line, and then completely infront of the line before feet can come down.

·       On the descent, the feet must remain on the wall until both hands are over the line.

·        The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, touching the ground.

·        Both feet must be touching the wall before starting the next rep.

 

JUMPING PULL UP

·       The pull-up bar should be higher than the wrists with the athlete standing tall, holding their arms fully extended with thumbs together.

·       Plates or other stable platforms may be used to jump off.

·       At the start of each rep, the athlete must lower until their arms are fully extended.

·       The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

·       Grips are allowed, but taping the bar will not be.

 

BAR MUSCLE UP

·       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; and the athlete’s shoulders are over or slightly in front of the bar.

·       Removing the hands in the support position is not allowed.

·       At lockout, only the arms may support the athlete’s weight.

·       Grips are allowed, but taping the bar will not be.