Rec Gym Invitational 2023

Working in mixed pairs, relay style:

For time: -22:00 Cap-

20 Sync Burpee Get Overs 30"

30/23 Cal Echo Bike

40 SHSPU w/ Ring Support Hold

40 Ring Dips w/ HS Hold

30/23 Cal Echo Bike

20 Sync Burpee Get Overs 30"

MF pair 1 complete above workout before tagging MF pair 2.

Tie break time is Pair 1's time.

Movement Standards:

Burpee Get Overs must be synchronsied at the bottom of each burpee. Chest and thighs on the floor at the same time. Athletes must get directly over the top of the box. Stepping, jumping or a variation with hands on the box are fine, provided the feet pass directly over the top of the box (not around it)

Each lane will have 2 Echo Bikes, 1 with and 1 without a fan guard. Team members must remain on the bike until both athletes have completed the 30/23 cals.

SHSPU reps will only be counted when the resting athlete is holding a ring support with arms fully extended and feet off the floor. Open standard SHSPU rules apply. A tape line will be provided and all athletes must have 1 part of each hand touching the tape line. Each reps starts in a locked out position with only heels touching the wall. Head will make contact with the floor then back to the supported position in order for each rep to count.

Ring Dip reps will only be counted when the resting athlete is holding a handstand position against the wall with hands making contact with the tape on the mat and heels on the wall. Each Ring Dip starts in a locked out position with feet off the ground, lower until bicep makes contact with the rings before returning to the supported position. Strict or Kipping is accepted, provided athletes reach the required range of motion.

Working in mixed pairs, relay style:

For time: -22:00 Cap-

20 Sync Burpee Get Overs 24"

30/23 Cal Echo Bike

20 Wall Walks w/ Ring Support

30/23 Cal Echo Bike

20 Sync Burpee Get Overs 24"

MF pair 1 complete above workout before tagging MF pair 2.

Tie break time is Pair 1's time.

Movement Standards:

Burpee Get Overs must be synchronsied at the bottom of each burpee. Chest and thighs on the floor at the same time. Athletes must get directly over the top of the box. Stepping, jumping or a variation with hands on the box are fine, provided the feet pass directly over the top of the box (not around it)

Each lane will have 2 Echo Bikes, 1 with and 1 without a fan guard. Team members must remain on the bike until both athletes have completed the 30/23 cals.

Wall Walk standard is as per the CrossFit open. Each rep is only allowed if the resting athlete is in a top support position on the rings with locked out arms and feet off the floor. Each Wall Walk starts with chest and thighs on the floor, and both hands making contact with the line (females use the closer line, males the further from the wall) then both feet must be in contact with the wall prior to moving hands. The athlete must then get both hands back to make contact with the line closest to the wall before returning to the orignal line. IF an athlete doesnt return to the original line and the feet/body make contact with the floor the rep wont be allowed.

For Max REPS:

0:00 - 3:00

AMRAP 3 (F1+M1)

10 Sync Hang Clean & Jerk 80/55kg

200m Sync Shuttle Runs (25 laps)

Max Reps Snatch @ 80/55kg (1 athlete at a time)

3:00 - 6:00

AMRAP 3 (F2+M2)

10 Sync Hang Clean & Jerk 

200m Sync Shuttle Runs (25 laps)

Max Reps Snatch @ 80/55kg (1 athlete at a time)

6:00 - 9:00

AMRAP 3: (F1+M1)

10 Sync Hang Clean & Jerk @ 80/55

200m Sync Shuttle Runs (25 laps)

Max Reps Snatch @ 80/55kg (1 athlete at a time)

9:00 - 12:00

AMRAP 3: (F2+M2)

10 Sync Hang Clean & Jerk @ 80/55

200m Sync Shuttle Runs (25 laps)

Max Reps Snatch @ 80/55kg (1 athlete at a time)

Once 12:00 is up teams move straight into Part B.

MOVEMENT STANDARDS

Sync Hang Clean & Jerk is only required to be synchronised at the top/lockout of each rep. If an athlete reaches lockout before their partner they must maintain the lockout until their partner reaches the same position. The hang clean & jerk must start with a deadlift from the floor, the hang can be performed anywhere from high hip to just off the floor (athletes preference), bouncing off the quads is allowed if desired.

Shuttle Runs: both feet must start behind the taped line and pass over the tape line 8m away each rep. There is NO requirement to touch the floor with your hand. The only requirement is both feet over the line. 

The pair must run together.

Max Reps Snatch: both power/squat snatch are accepted. Only 1 athlete can be in contact with their barbell at a time. Athletes can go Touch and Go or singles and can swap whenever they want inside of the 3:00 time limit. Once the 3:00 limit hits no reps will count. The rep needs to be completed prior to 3:00 beep in order for it to count.

Both team members must get back to the starting line before Pair 2 can commence!

Following on immediately after Event 2A:

3:00 Max Distance:

Unbroken Handstand Walk (F1, M1, F2, M2 must be in order)

Elite athletes get 1 attempt at this each in the above order, turning every 8m.

2m = 1 REP

MOVEMENT STANDARDS/WORKOUT DETAILS:

Athletes must kick up at the start line with both hands behind the white tape line, they will walk to the opposite end of the lane making sure both hands pass over the line at 8m before making the turn. If an athlete comes down, their attempt is over and the next athlete can start from behind the start line.

Each 2 metre completed is 1 rep for the team. 

For Max REPS:

0:00 - 3:00

AMRAP 3 (F1+M1)

10 Sync Ground to Overhead 60/40

200m Sync Shuttle Runs (25 laps)

Max Reps Ground to Overhead @ 60/40kg (1 athlete at a time)

3:00 - 6:00

AMRAP 3 (F2+M2)

10 Sync Ground to Overhead 60/40

200m Sync Shuttle Runs (25 laps)

Max Reps Ground to Overhead @ 60/40kg (1 athlete at a time)

6:00 - 9:00

AMRAP 3: (F1+M1)

10 Sync Ground to Overhead 60/40

200m Sync Shuttle Runs (25 laps)

Max Reps Ground to Overhead @ 60/40kg (1 athlete at a time)

9:00 - 12:00

AMRAP 3: (F2+M2)

10 Sync Ground to Overhead 60/40

200m Sync Shuttle Runs (25 laps)

Max Reps Ground to Overhead @ 60/40kg (1 athlete at a time)

Once 12:00 is up teams move straight into Part B.

MOVEMENT STANDARDS

Sync Ground to Overhead can be any form of Snatch/Clean & Jerk, provided that the bar starts on the floor and is synchronsied at the TOP of the movement (standing tall with the bar supported overhead in a locked out position) 

Shuttle Runs: both feet must start behind the taped line and pass over the tape line 8m away each rep. There is NO requirement to touch the floor with your hand. The only requirement is both feet over the line. 

The pair must run together.

Max Reps Ground to Overhead: both snatch or Clean & Jerk variations are accepted. Only 1 athlete can be in contact with their barbell at a time. Athletes can go Touch and Go or singles and can swap whenever they want inside of the 3:00 time limit. Once the 3:00 limit hits no reps will count. The rep needs to be completed prior to 3:00 beep in order for it to count.

Both team members must get back to the starting line before Pair 2 can commence!

For TIME: (-12:00 Cap-)

80 Sync MF C2B Pull Ups 

17 Worm Cleans

80 Sync MF TTB 

15 Worm Cleans

40 Sync MF BMU

13 Worm Cleans

MOVEMENT STANDARDS:

Sync C2B Pull Ups - male and female pairs must start hanging with extended arms, before making contact with their chest on the bar at the same time. Each rep is credited if it is synchronised, if teams fall out of Sync no reps are credited. Pairs can switch in and out as they wish.

Sync TTB - male and female pairs must start hanging with extended arms, feet must pass behind the plane of the pull up before then returning to make contact with the pull up bar, all 4 feet making contact at the same time in order for reps to be counted.

Sync Bar Muscle Ups - male and female pairs must start hanging with extended arms, before progressing above the bar to a supported position at the same time as their partner. Arms must be extended and shoulders must be clearly on top or in front of the bar. If an Athletes shoulders remain behind the bar the rep WILL NOT COUNT, if the pairs dont find the supported position at the same time reps WILL NOT COUNT. If the feet pass above the bar on the way up the reps WILL NOT COUNT.

Worm CLEANS - worm starts on the floor and progresses to the shoulder of each athlete showing full extension at the top of each rep with all athletes facing the same direction. ALL Athletes must remain in the lane and must not move back out of the designated area. ALL Cleans must be alternating sides.

For time: - 12:00 Cap -

80 Sync Pair Pull Ups 

17 Worm Cleans

80 Sync Pair TTB 

15 Worm Cleans

20 BMU (1 athlete working)

13 Worm Cleans

MOVEMENT STANDARDS:

Sync Pull Ups - pairs must start hanging with extended arms, both chins must then clearly be over the bar at the same time. Each rep is credited if it is synchronised, if teams fall out of Sync no reps are credited. Pairs can switch in and out as they wish.

Sync TTB - pairs must start hanging with extended arms, feet must pass behind the plane of the pull up before then returning to make contact with the pull up bar, all 4 feet making contact at the same time in order for reps to be counted.

Bar Muscle Ups - must start hanging with extended arms, before progressing above the bar to a supported position. Arms must be extended and shoulders must be clearly on top or in front of the bar. If an Athletes shoulders remain behind the bar the rep WILL NOT COUNT. If the feet pass above the bar on the way up the reps WILL NOT COUNT.

Worm CLEANS - worm starts on the floor and progresses to the shoulder of each athlete showing full extension at the top of each rep with all athletes facing the same direction. ALL Athletes must remain in the lane and must not move back out of the designated area. ALL Cleans must be alternating sides.

6 rounds for time of:
12 Worm Thrusters
1 rope climb, each

Order: Full team, in any order on rope climb.
Cap: 8 minutes

MOVEMENT STANDARDS:

Worm Thruster - All athletes MUST squat below parallel with the worm resting on the same shoulder before standing tall and moving the worm to the opposite shoulder of each athlete to complete the rep.

Common fault: 1 athlete in the team not reaching adequate depth, dont be that guy.

Rope Climb - each member of the tem must ascend the rope and touch the 15ft tape mark clearly, or be above it. If an athlete touches below the rep will not count and they will need to repeat the rep.

6 rounds for time:

12 Worm Squats (6/6)

1 rope climb, each

Cap: 9 minutes

MOVEMENT STANDARDS

Worm Squats - All athletes must squat below parallel, with the worm on the same shoulder, facing the same direction for 6 squats, before swapping the worm to the opposite shoulder to complete the remaining 6 squats.

Common fault: 1 athlete in the team not squatting below parallel, resulting in no reps for the whole team, dont be that guy.

Rope Climb - each member of the team will complete 1 rope climb to touch the 15ft tape line or above. If an athlete touches underneath the rep will not count. Teams can work in any order on the rope climb.