"Mean girls"

Partner 1: 600m Ski

Partner 2/3- AMRAP:

5 Synchro Deadlifts (255)

3 Synchro Burpee over bar

1 Wall Walk (only 1 athlete has to perform each round)

*Finished when all 3 partners complete 600m ski

**Subtract :30 seconds from total ski time for every round in AMRAP

score= time

8 minute time cap

JUDGES NOTES / Movement Standards (RX)

Synchro Deadlifts

·         Both Athlete will begin with bar on the ground.

·         Both athlete will lift the bar until knees, hips, and shoulders are extended fully.

·         Athletes may not rebound barbell and it must be controlled.

·         Athletes may hold the barbell however they would like as long as both athletes are holding it with both hands.

·         The whole movement has to be done in synchro.

Synchro Burpee over bar:

·         Each burpee must be performed perpendicular to and facing the barbell.

·          The athletes have the choice share a barbell, side-by-side or one on one side and one on the other side.

·          For an athlete to perform the synchronized burpees you must both be on the ground with chest and thighs touching.

·          The athlete's head cannot be over the barbell.

·         Athletes may jump or step over the bar.

Wall Walks:

·         Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

·         Both hands must remain on the ground until both feet are on the wall.

·         At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.

·          • Any part of the hand may touch the tape line.

Ski:

·         Monitor will start at 0 for all athletes.

·         Athlete one may stand on the platform of ski at the start.

·         All athletes must complete 600m before switching to another athlete.

·         Time is complete once the third athlete completes their 600m.

·         Rounds are full rounds to count towards :30 seconds off of time.

"Mean girls"

Partner 1: 500m Ski

Partner 2/3- AMRAP:

5 Synchro Deadlifts (195)

5 Synchro Burpee over bar

5 KB Goblet Squats (35lbs) (ony 1 athlete has to perform each round)

*Finished when all 3 partners complete 500m ski

**Subtract :30 seconds from total ski time for every round in AMRAP

score= time

8 min time cap

JUDGES NOTES / Movement Standards (SCALED)

Synchro Deadlifts

·         Both Athlete will begin with bar on the ground.

·         Both athlete will lift the bar until knees, hips, and shoulders are extended fully.

·         Athletes may not rebound barbell and it must be controlled.

·         Athletes may hold the barbell however they would like as long as both athletes are holding it with both hands.

·         The whole movement has to be done in synchro.

Synchro Burpee over bar:

·         Each burpee must be performed perpendicular to and facing the barbell.

·          The athletes have the choice share a barbell, side-by-side or one on one side and one on the other side.

·          For an athlete to perform the synchronized burpees you must both be on the ground with chest and thighs touching.

·          The athlete's head cannot be over the barbell.

·         Athletes may jump or step over the bar.

KB Goblet Squat:

·         The athlete must perform this movement in a goblet hold.

·         The athlete may not use elbows on legs to help with the movement

·         The athlete may start the rep in a squat clean.

·         Each rep counts when the hips get below parallel or below the knee crease and the athlete stands completely up extended knees, hips and shoulders.

Ski:

·         Monitor will start at 0 for all athletes.

·         Athlete one may stand on the platform of ski at the start.

·         All athletes must complete 500m before switching to another athlete.

·         Time is complete once the third athlete completes their 500m.

·         Rounds are full rounds to count towards :30 seconds off of time.

"POISON IVY"

3 min each athlete for max distance:

Athlete A:

200m Row

20 Wall Ball GHDSU (14)

Max DBALL Throws (50LBS)

Athlete B:

50 Double Unders

20 Toes to Bar

Max DBALL Throws

Athlete C:

10 Calorie Bike

15 Dumbbell Box Stepovers

Max DBALL Throws

SCORE: Max Distance

JUDGES NOTES / Movement Standards (RX)

Wall Ball GHD Situps:

·         Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the wall ball.

·         The athlete must touch the ground with wall ball or designated riser with both hands before returning to the seated position.

·         The touch on the ground or riser must be overhead, not to the side of the body. The wall ball must be at least in line with the top of the head when viewed from profile.

·         The rep is credited when both hands touch the foot pads.

Double Unders:

·         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. This workout begins with the Athlete holding their jump rope.

Toes to Bar

·         The athlete must go from a full hang to having the toes touch the pull-up bar.

·         Both feet must touch the bar together at some point.

·         You may jump down or step down but you must jump up.

 Dumbbell Box Stepovers

·         Athletes may hold dumbbells by side, front rack, on shoulders etc.. any variation

·         Both feet must touch the top of the box

·         The athlete may step down or jump down

·         The athlete must go from one side of the box to the other

·         Each repetition must be completed on the opposite side of which the repetition started.

·         There is no requirement to stand tall while on top of the box.

Bike and Row:

·         Monitors will be set at 0.

·         Athlete may start on the bike or row with feet strapped in and handle in holster

·         Athlete may not exit the cardio machine until the allotted number is hit.

D-Ball Throw:

·         Athlete will pick up the dball at start line for the first athlete. The next athlete will pick up where the other athletes left off.

·         Dball will be throw overhead or over shoulder, no side throwing.

·         Back must be facing the direction of which you are throwing the dball

·         Dball will not count as a score unless it is passed the markers put in place. A dball that did not make it to the marker will not count as any distance.

"pOISON IVY"

3 MIN ROUNDS FOR EACH ATHLETE FOR MAX DISTANCE

ATHLETE A:

150M ROW

20 FULL KB SWINGS (25LBS)

MAX FARMERS WALKS (35LBS)

ATHLETE B:

150M SKI

20 SLAM BALLS (20)

MAX FARMERS WALKS

ATHLETE C:

10 CALORIE BIKE

11 DB BOXSTEP OVERS (15)

MAX FARMERS WALKS

SCORE: MAX DISTANCE FOR FARMERS WALKS

JUDGES NOTES / Movement Standards (SCALED)

 Bike, Ski and Row:

·         Monitors will be set at 0.

·         Athlete may start on the bike or row with feet strapped in and handle in holster

·         Athlete may not exit the cardio machine until the allotted number is hit.

Full Kettlebell Swings:

·         Kettlebell swing must go over head with elbows locked out, hips extended, and knees locked out.

·         Kettlebell must be swung passed knees and to full extension

Slam Ball Standard:

·         Lift ball overhead to full extension of the knees, hips and arms

·         Slam ball between feet

·         Athlete may catch the ball off the rebound

Dumbbell Box Stepovers

·         Athletes may hold dumbbells by side, front rack, on shoulders etc.. any variation

·         Both feet must touch the top of the box

·         The athlete may step down or jump down

·         The athlete must go from one side of the box to the other

·         Each repetition must be completed on the opposite side of which the repetition started.

·         There is no requirement to stand tall while on top of the box.

 Farmers Carry

·         The athlete will begin the farmer carry with a kettlebell in each hand, arms in a complete hang.

·         The kettlebells may touch the body but may not “rest” on the body

·         any style of grip around the handle is permitted 

·         if the athlete needs to rest, they will stop where they are set the kettlebells down and rest, there is no penalty and will just begin where they start after standing up with both dumbbells in a complete hang, only then can they begin the walk again.

·         Farmers walks will be scored by how markers they get passed. If the athlete does not get passed a marker the distance will not count

·         Athletes may pick up the kettlebells wherever the previous athlete left them to continue their distance

"the leading ladies"

Partner A will complete:

"KAREN"- 150 Wall Balls (10LB)

THEN...

Partner B will complete:

"GRACE"- 30 Clean and Jerks (55LB)

THEN...

Partner C will complete:

"ISABEL"- 30 SNATCHES (55LB)

Partner A must complete before Partner B starts and Partner C starts after Partner B. The score for this workout is FOR TIME.

""

Partner A will complete

"KAREN"- 150 Wall Balls (14LB)

Partner B will complete

"GRACE"- 30 Clean and Jerks (85LB)

Partner C will complete

"ISABEL"- 30 SNATCHES (85LB)

Partner A must complete before Partner B starts and Partner C starts after Partner B. The score for this workout is FOR TIME.

"I am powerful”

20 min Time cap to hit 1RM on the following lifts:

• Front Squat

• Deadlift

• Bench Press

Athletes MAY go in whatever order they would like to perform the lifts.

Athletes MUST let the judge know what weight they are putting on the bar before attempting the lift

Athletes MAY have help from their judge to add weight, strip weight.

Front Squat and Bench Press may go from the rack.

JUDGES NOTES / Movement Standards

This workout is 1RM of the following:

·         Deadlift

·         Front Squat

·         Bench Press

Rules:

You may do these lifts in any order.

Once you move on from a lift you may not go back to it.

You have to confirm weight with judge

You must show weight lifting on scoreboard for the weight to count

Only one bar per athlete.

As many attempts as you want but once you move on to the next movements you can’t go back.

You may go up and down in weight

Deadlift

·         The athlete will notify judge of weight for a scored attempt - judge will verify

·         The barbell starts on the floor horizontal to the athlete

·         A mixed grip or neutral grip are both authorized. Hands must not be inside of knees

·         The only stance allowed is a conventional stance roughly hip to shoulder width for feet. (Sumo is not allowed)

·         The movement begins with the athlete pulling the bar from the ground and finishes when the barbell has completed the range of motion from the floor to being steady at the top of the pull with knees and hips fully extended and shoulders behind the bar.

 Front Squat

·         The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.

·          After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter the lifter must move backwards to establish the starting position.

·         When the lifter is motionless, erect (slight deviation is allowable) with knees locked the Judge will give the signal to begin the lift

·         The lift begins with the lifter bending the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees.

·         The athlete will then stand up and complete the lift by standing still with hips and knees locked, feet under hips and torse erect.

Bench Press

·         The bench shall be placed on the floor with the crown of the head facing inside of the rack. The Judge shall position Themselves  on the head side of the bench press rack.

·         The lifter must lie on their back with head, shoulders and buttocks in contact with the bench surface.

·          The feet must be flat on the floor (as flat as the shape of the shoe will allow).

·          hands and fingers must grip the bar positioned in the rack stands with a thumbs around grip.

·         This position shall be maintained throughout the lift.

·         Foot movement is permissible but must remain flat on the platform.

·          To achieve firm footing the lifter may use flat surfaced plates, or blocks

·         After correctly positioning, the lifter may enlist the help of the spotter in removing the bar from the racks.

·          The use of the reverse grip is forbidden.

·         After removing the bar from the racks, with or without the help of the spotter / the lifter shall wait with straight arms elbows locked for judge to signal. The signal shall be given as soon as the lifter is motionless and the bar properly positioned.

·         After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar shall not touch the belt), hold it motionless, after which the Judge will signal the audible command “Press”. The lifter must then return the bar to straight arms’ length elbows locked.

·         When held motionless in this position the audible command “Rack” shall be given

·         If the bar is lowered to the belt or does not touch the chest or abdominal area, the Chief Referee´s command is “Rack”

·         The Lifter May arch their back but not so much that the shoulder blades leave the pad of the bench

"I am Strong”

20 min Time cap to hit 1RM on the following lifts:

• Shoulder to overhead

• Clean

• Snatch

Athletes MAY go in whatever order they would like to perform the lifts.

Athletes MUST let the judge know what weight they are putting on the bar before attempting the lift

Athletes MAY have help from their judge to add weight, strip weight.

Shoulder to Overhead may go from the rack.

Clean and Snatches may be caught in squat or power position.

Clean and Snatch may be in a hang or from the ground.

JUDGES NOTES / Movement Standards

 Clean And Jerk:

·         The barbell is placed horizontally in front of the lifter’s legs.

·         It is gripped, palms downwards and pulled in a single movement from the floor to the shoulders

·         During this continuous movement, the barbell may slide along the thighs and the lap.

·         No part of the body other than the feet may touch the ground during the execution of the lift

·         It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight before performing the Jerk.

·         The lifter may make this recovery in his or her own time and finish with the feet on the same line, parallel to the plane of the trunk and the barbell.

·         The Jerk May not be initiated until the lifter has come to a complete stand completing the clean.

 Shoulder to Overhead:

·         The athlete bends the legs and extends them as well as the arms to bring the barbell to the full stretch of the arms vertically extended.

·         The movement is complete when the barbell is directly over head in line with shoulders, hips and feet and the athlete is motionless showing control of the barbell.

·         Athlete may perform from rack or floor

·         Athlete can perform strict press, push press, push jerk or split jerk.

Snatch

·         The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the ground to the full extent of both arms above the head, while either splitting or bending the legs.

·         During this continuous movement, the barbell may slide along the thighs and the lap.

·          No part of the body other than the feet may touch the ground during the execution of the lift.

·          The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the Judge gives the signal to replace the barbell on the ground.