CHALK Spring Fling 2024

For Time

200m Sandbag Carry

20 Synchro Burpees

10 Sandbag Clean Climb Overs

200m Run (unweighted)

1000m Row (shared)

200m Run (unweighted)

10 Sandbag Clean Climb Overs

20 Synchro Burpees

200m Sandbag Carry

Score = Time completed or total reps at the time cap. 
Special note = Three minute rest will begin immediately when team finishes this event, and event 4 will begin. Should athletes still be completing sandbag cleans, they will not need to return these.

MOVEMENT STANDARDS:

Sandbag Carry

Each athlete will carry their own sandbag, it can be held anyway. 

Synchro Burpees

The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted. Athletes must be on the ground at the same time.

Sandbag Clean Climb Overs

Any method of getting the sandbag to the the shoulder will be permitted, and then must be pushed or thrown over. Althetes must then climb over as well to complete the rep. Athletes must work 1 for 1 to complete a total of 10 reps. Intermediate and Social may assist their partner to climb over if nessessary. 

ON A 15:00 RUNNING CLOCK

Part A

10-8-6-4-2

Toes to Bar | Sit Ups

DB Snatch

*Must be completed by 4:00 to continue

Part B

12-10-8-6-4

HSPU | Z-Press

DB Snatch

*Must be complete by 9:00 to continue

Part C

14-12-10-8-6

Bar Muscle Up | C2B | Ring Rows

DB Snatch

SCORE = Time completed, or number of reps before time cap

MOVEMENT STANDARDS

DB SNATCH

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes can switch arms below the chin or on the ground. 

TOES TO BAR

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Advanced = Synchronised T2B, feet in contact at the same time. 

SIT UPS

Using an Ab Mat and the soles of the athletes feet are the be touching. Athetes hands are to touch the ground behind the head coming up into a seated position, torso over 90 degrees and hand touch in front of athletes feet. Social = Synchronised, hands touch in front of the feet at the same time. 

HSPU

Gymnastic mats will be marked with lines as per open standards - 76cm long, 25cm away from the wall. 

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. At the bottom, the head must make contact with the ground. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips,
and legs fully extended; and shoulders in line with the body

Intermediate = 1 Ab Mat allowed if required. 

DB Z-PRESS

Athletes must be sitting with an uprght torso and legs straight. Holding a single dumbell by each end in each hand, the athlete will press up to a full locked out position. 

C2B
The athlete must start each rep with their arms fully extended and their feet off the ground. Double overhand grip only. The rep is credited when the athlete's chest clearly comes into contact with the bar at or below the collarbone.

RING ROWS

The rings will be 1m from the floor. There will be a tape line directly under the rings and the athletes feet must remain in contact with the line. The athlete begins with their body slightly horizontal to the ground, a full grip on the rings, starting with the arms and legs fully
extended. The athlete pulls the elbows back until the rings come in contact with the sides of the chest. There is to the no kipping - hips must stay extended. 

BAR MUSCLE UP

Must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping or strict are acceptable, but pull-overs,
rolls to support, and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders
over or in front of the bar. Only the hands, and no other part of the arm, may
touch the pull-up bar during the rep. Removing the hands and resting in the support position is not allowed.

For Calores

Three Minutes to accumilate as many calories as possible on the Echo Bike. 

Note: 

Athletes are to use the same bike

Athletes can swap as many times as they like. 

This event will commence 3:00 after teams complete Event 3. 

Your judge will mark your time for Event 3, begin the stopwatch for 3:00 rest. The three minutes on the bike will be shown on the bike monitor. 

Example 1: Team completed Event 3 at 17:40, they will then begin Event 4 at 17:43.

Example 2: Team is time capped on Event 3 at 20:00, there rest time will begin immediatly and they will begin Event 4 at 20:03. Should they still be completing their sandbag work, they can leave the sandbag where it is, and return directly to the gym. This time will be included in their rest. 

For Time

33 Power Cleans

28 Thrusters

21 Snatch (Power or Squat)

15 Squat Cleans

CAP = 8:00

SCORE = Time completed or number of reps completed at the 8:00 cap.

Reps may be split any way, however each athlete must complete a minimum of 1 rep of the squat cleans. Athletes must tag between change overs.  

MOVEMENT STANDARDS:

Power Clean

The barbell begins on the ground and must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. Touch and go is permitted. No bouncing.

Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. The first rep may be a Squat Clean.

Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. A muscle snatch, power snatch, squat snatch may be used. This is NOT a ground-to-overhead - A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Squat Clean

The barbell begins on the ground. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean followed by a front squat will be permitted, but a deadlift
followed by a hang clean is not allowed.