C4K COMP 2024

EVENT 1
• For Time
• Time Cap = 10:00 minutes

Athletes can split reps however they want.

Cal Row:
• Athletes will start standing behind the line.
• Athletes must stay in their seats until calories are all complete.
• Judges will make sure the rower is on before the workout starts but athletes are responsible for starting their rower on the second row.

Sandbag Clean:
• Sandbag starts from the ground.
• Sandbag ends on any shoulder. Athlete hips, shoulders, knees must be in line to complete the rep. Sandbag cannot go over the shoulder for safety.
•One hand will hold the sandbag on the shoulder. The other hand needs to be free from the sandbag.

Sandbag Bear Hug:
•Sandbags must be above the hips and in contact with the torso at all times.
•Hips must go below the knees.
•Shoulders, hips and knees are in line at full extension.

Toes to Bar:
•Start at a dead hang.
•Both feet must be behind the vertical plane.
•Both toes must touch the bar at the same time to complete each rep.

Heels to Hips
•Start at a dead hang.
•Both feet must be behind the vertical plane.
•Both heels must go above the hip crease.

Event 2A and 2B

Event Info:

• Event 2A is for rounds+reps and Event 2B is FOR LOAD.
• Time Cap = 12:00 (2A 6 minutes; 2B 6 minutes).
• Athletes can split reps however they want.
• Scoring: 2A scoring is total rounds and reps. 2B is the combined score of each athlete's heaviest load.
• Tie Break: time it took to complete their third round.

2B:

• Only 1 bar will be at each station.
• Only athletes can rack their weight. Judges cannot help in any way.
• Athletes must complete their last rep before the 6:00 clock ends.
• Judges must know how much weight is on the bar before the athlete's lift.
• Remind athletes before the start of the event that they must tell you how much weight is on the bar before completing bench press.
• Athletes can help each other lift off and rack.
• Judges must give the ok before the athlete can re-rack the bar after completing their final bench press. Again, remind the athlete before the start of the event.

Movements:

2A

KB Snatch

• KB Snatches done in a hang.
• KB must be resting at the back side of wrist at full extension.
• Athletes can stick to one side or alternate. They can choose any side they want.
• Arms must be fully extended at the top (wrist, elbows, shoulders, hips, knees and ankles all in one line).

DB Snatch

• DB Snatches done in a hang.
• Athletes can stick to one side or alternate. They can choose any side they want.
• Arms must be fully extended at the top (wrist, elbows, shoulders, hips, knees and ankles all in one line).

Lateral Burpee Over Bar

• Chest and thighs touch the floor.
• Both feet must be in the air at some point to jump to other side
  **Scaled can have the option to step over if they want to.

2B

Bench Press

• Shoulders and Hips/Glutes must remain in contact the entire time. Hips/Glutes cannot leave the bench at any point in time.
• Feet must remain on the floor.

Event 2A and 2B

Event Info:

• Event 2A is for rounds+reps and Event 2B is FOR LOAD.
• Time Cap = 12:00 (2A 6 minutes; 2B 6 minutes).
• Athletes can split reps however they want.
• Scoring: 2A scoring is total rounds and reps. 2B is the combined score of each athlete's heaviest load.
• Tie Break: time it took to complete their third round.
   

2B:

• Only 1 bar will be at each station. Plates will not be racked.
• Only athletes can rack their weight. Judges cannot help in any way.
• Athletes must complete their last rep before the 6:00 clock ends.
• Judges must know how much weight is on the bar before the athlete's lift.
• Remind athletes before the start of the event that they must tell you how much weight is on the bar before completing bench press.
• Athletes can help each other lift off and rack.
• Judges must give the ok before the athlete can re-rack the bar after completing their final bench press. Again, remind the athlete before the start of the event.
   

Movements:

2A

KB Snatch

• KB Snatches done in a hang.
• KB must be resting at the back side of wrist at full extension.
• Athletes can stick to one side or alternate. They can choose any side they want.
• Arms must be fully extended at the top (wrist, elbows, shoulders, hips, knees and ankles all in one line).
   

DB Snatch

• DB Snatches done in a hang.
• Athletes can stick to one side or alternate. They can choose any side they want.
• Arms must be fully extended at the top (wrist, elbows, shoulders, hips, knees and ankles all in one line).
   

Lateral Burpee Over Bar

• Chest and thighs touch the floor.
• Both feet must be in the air at some point to jump to other side
  **Scaled can have the option to step over if they want to.
   

2B

Bench Press

• Shoulders and Hips/Glutes must remain in contact the entire time.
• Hips/Glutes cannot leave the bench at any point in time.
• Feet must remain on the floor.
   

TWISTED "DT"

Event Info:

• Description: First two working sets athletes must complete full rounds before switching. The last working set is, athletes can divide the work in any way they would like.
• Time Cap: 10 minutes
• Scoring: Event 3 is max rounds and reps of the last working set.
• Tie breaker: Time athletes completed the sixth round.

Movements:

Deadlifts

• Bar starts on the floor. Conventional style deadlifts.
• Stand the barbell up with shoulders, hips, knees and ankles in line.
• Shoulders must finish behind the bar.
• Athletes cannot bounce the barbell off the floor. Barbell must be controlled.

Hang Power Cleans

• Before beginning the first hang clean, athletes must stand tall.
• The hang can come from any position: top of the knee, below the knee, hip crease - as long as it is not touching the floor.
• Elbows must be in front of the bar.
• Bar must be resting on shoulders.
• Shoulders, hips, knees and ankles must be in line before bringing the barbell down.

Thrusters

• If it is coming from the floor, athletes can squat and clean the bar.
• You can go straight from the hang power clean into a thruster.
• Hip crease must be below knee crease.
• Barbell is directly overhead with shoulders, hips, knees and ankles in line before bringing the barbell back down. You cannot catch the thruster in a dip.
• Legs must be extended through fitness.
• If athletes walk out on a thruster attempt - as long as the barbell keeps moving up into the finish position and athletes do not land with legs bent - that is ok.