Mount Classic

Event Description:

Teams will run/walk from the carpark to the Papamoa Hills Submit via the Karangaumu Track, for time. Teams will be required to carry a rope which all athletes must remain in contact with all times.

Distance: 1 mile

Elevation: 214 meters 

Flow: 

Teams will begin Event 1 in a staggered start format. One by one, teams will be set off at regular 20 sec intervals. Teams must remain on the Karangaumu track at all times during this event. The teams time will be awarded once all team members cross the finish line at the summit.

Time Cap: 45 minutes 

Rules: 

Team must remain on the Karangaumu Track at all times
Every time a team member lets go of the teams rope, a 2 minute penalty will be added to the teams total time 
Teams must not interfere/physically contact another team on the track, including when over taking 

RX

AMRAP 13 minutes:

15m Single arm overhead walking lunge 24/16kg (4 person sync)

5 x Bar muscle ups (2 person sync)

5 wall walks (4 person sync) 

5 x (15m) shuttle runs (4 person sync) 

INT 

AMRAP 13 minutes:

15m Single arm overhead walking lunge 16/12kg (4 person sync)

5 x Chest to Bars (+ 1 person rig hang)

5 wall walks (4 person sync) 

5 x (15m) shuttle runs (4 person sync) 

Scaled 

AMRAP 13 minutes:

15m Single arm overhead walking lunge 12/8kg (4 person sync)

5 x Pull ups  (+ 1 person rig hang)

5 inch worm + push up (4 person sync) 

5 x (15m) shuttle runs (4 person sync) 

Judging:

Lunging, Sync when (4) knees touch the ground. Start behind the line, finish over the line. With the final lunge make sure every one stands to full knee and hip extention before KB come down 

7.5= 1 rep

Bar Muscle Ups, 2 people locked out arms over the pull up bar, must be controlled. 

Chest to Bar, 2 peoples chest touching the bar at the same time. Pull Ups, Chin above bar at the top of the rep, must pass through a "hang" at the bottomo of the rep.

Wall Walks/Inch Worms, 4 People must be touch the line with both hands at the top of rep.

Shuttle Runs, 4 People must have 3 points of contact with the floor over the line.

Scoring Notes:

1 Round = 27 total reps 

7.5= 1 rep, for both lunges and shuttles

Score is rounds + reps 

RX/INT (Scaled)

Row & Bike 30 cal + sync bear hug sand bag hold (20 Cals)

20 Sync V-Up sit ups (20 Abmat Sit Ups)

40 Sync sand bag squats (150lbs Male/100lbs Female)

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Row & C2 bike 40 cal each (30 Cals)

30 Sync V-Up sit ups (30 Abmat Sit Ups)

30 Sync sand bag cleans (150lbs Male/100lbs Female)

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Row & C2 bike 50 cal each (40 Cals)

40 Sync V-Up sit ups (40 Abmat Sit Ups)

20 Sync sand bags over wall 48” (150lbs Male/100lbs Female)

Time Cap: 19 minutes 

Judging Notes:

Sand Bag Bear Hug: Arms wrapped around bag, standing tall.

V-Ups/Abmat Sit Ups: All 4 atheltes touching hands and feet together at the same time. Must touch hands and feet to the floor between reps. 

Sandbag Squats: Sandbag held on shoulder, hips BELOW hips together, full lock out together at the top.

Sandbag Clean: Reach full lock out knees and hips, with sandbag on shoulder with controll, together. 

Sandbag Over Wall: Next rep can only start when both bags are at a rest on other side of the wall (same side) together.

Scoring Notes:

Time: 

or

Reps remaining: 

1 round = 62 reps 

Cals on Row complete = 1 reps

Cals on Bike complete = 1 rep

Event Flow: 2:30min Lift Window/ :30sec Reset 

Athlete 1 to establish 1RM Shoulder to Over-Head

Athlete 2 to establish 2RM Overhead Squat 

Athlete 3 to establish 3RM Front Squat

Athlete 4 to establish a 4RM Back Squat 

Rules: 

Athletes may make as many attempts as they wish within the 2:30 minute window.
The rep(s) must be award by the judge prior to the athletes 2:30 minute time window expiring, otherwise it will be considered a “no lift” 
Team members may assist one another with bar loading 
Athletes may use a shoulder to over head movement of any kind (strict press, push press, push jerk, split jerk, squat jerk, etc) 
A female and male barbell will be available at each station 

Judging;

Shoulder to Overhead, look for control overhead, feet together. Hips, knees, eblows locked out.

Overhead Squat, Hips BELOW knees at bottom of the squat, hips and knees locked out before starting next rep. Show control in locked out possition at the top before bar in lowered. 

Front Squat, Hips BELOW knees at bottom of the squat, hips and knees locked out before starting next rep. Show control in locked out possition at the top before bar in lowered. 

Back Squat, Hips BELOW knees at bottom of the squat, hips and knees locked out before starting next rep. Show control in locked out possition at the top before bar in lowered. 

Scoring Notes: Write down top load from each athlete. 

RX

20 Sync snatches 80/55kg (Male/Female) 

50 Sync lateral bar burpees (Male/Female) 

20 Sync Clean and Jerks 100/75 (Male/Female) 

INT 

20 Sync snatches 50/35kg (Male/Female) 

50 Sync lateral bar burpees (Male/Female)

20 Sync Clean and Jerks 70/50 (Male/Female) 

Scaled

20 Sync snatches 40/30kg (Male/Female) 

50 Sync lateral bar burpees (Male/Female)

20 Sync Clean and Jerks 50/40 (Male/Female) 

Time cap: 8 minutes 

Rules:

All barbell movements are considered synchronised when both bars are lock out overhead, under control at the same time 
Male/Female pairings may change throughout the workout
Lateral bar burpees are considered synchronised when both athletes are lying with their chest and hips on the ground at the same time 
Athletes must jump over the bar, stepping is not allowed. 

Judging Notes:

Snatch/Clean an Jerk, both locked out at the top with knees, hips, arms extented, with control. 

Bar Facing Burpees, One athlete must step over the bar before stating. Both chest to the floor at the same time. Jump over the bar

Scoring Notes: 

Time:

or 

Reps remaining: