2024 Southern Crusade

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All athletes are required to register/check-in for the event between 7 am and 7:30 am. All athletes will need to tell the registration team which versions of each workout they will be doing for the day. Rx OR Scaled. This is also where you can let us know if any additional scaling is required so we can make the day enjoyable and safe for you.

2024 Southern Crusade FINALS OPEN MEN + OPEN WOMAN “BAG SNATCHER” 30 Alternating Sandbag Thruster 25/20kg 30 Pull-ups 30 Hang Power Snatches 35/25kg 20 Alternating Sandbag Thruster 20 Toes To Bar 20 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Bar Muscle-ups 10 Squat Snatches 35/25kg OPEN MEN & WOMAN WORKOUT FLOW: Athletes begin at the start/finish line. At 3...2...1...GO! The athlete moves to their sandbag and begins their set of 30 alternating sandbag thrusters. Once the thrusters are completed, the athlete moves to their position on the rig to complete their pull-ups. After the 30 Pull-ups are completed, the athlete moves to their barbell and completes their 30 Hang power snatches. The workout continues with the athlete going from sandbag, to rig to barbell for the remaining 20 then 10 movements. The score is the total time taken to complete all of the reps and the athlete has returned to the start/finish line. There is a 15-minute time CAP for this workout. MASTERS MEN + WOMAN RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 20/15kg 25 Pull-ups 25 Hang Power Snatches 35/25kg 15 Alternating Sandbag Thruster 15 Toes To Bar 15 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Chest-to-bar-pull-ups 10 Squat Snatches 35/25kg OPEN/MASTERS SCALED OPEN/MASTERS WOMAN SCALED YOUTH RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 15/10kg 25 Jumping Pull-ups 25 Hang Power Snatches 20/15kg 15 Alternating Sandbag Thruster 15 Toes To Air 15 Power Snatches 20/15kg 10 Alternating Sandbag Thruster 10 Pull ups 10 Squat Snatches 20/15kg Scoring - ALL DIVISIONS: This workout is scored for time and has a 15-minute time CAP. Where an athlete does not complete all of the required reps within the 15-minute time CAP, their score will be 15 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 15-minute CAP would record a score of 15:10. There is a tie-break time at the end of EACH set of snatches. This will be used to help determine placings should athletes finish on the same score. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS - ALL DIVISIONS ALTERNATING SANDBAG THRUSTERS Each set of thrusters begins with the designated weight sandbag on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the crease of the athlete’s hip has clearly passed below the top of the athlete’s knees in the bottom position with the sandbag on one shoulder. The athlete must then extend the hips and knees, and press the sandbag up from the shoulder. The athlete’s hips and knees must be fully extended, but the arms do NOT have to and the sandbag must travel directly over the athlete's head to the other shoulder before descending into the next rep. The rep must be completed in one fluid motion from the bottom of the squat. A squat followed by a weird ass jerk is not allowed. PULL UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. JUMPING Pull UP To set the jumping pull-up height, the athlete must be able to clearly have 150mm of gap above their head to their pull-up bar. Starting from a straight arm position, the rep is credited when the athlete’s chin breaks the horizontal plane of the bar. These are a fast movement but the judge MUST be able to clearly see the arms straight at the bottom and the chin over the bar at the top. To do so, they may ask you to slow down, and you will. TOES TO BAR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes touch the bar at the same time. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. TOES TO AIR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes are raised above the horizontal plane of the hips. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. HANG POWER SNATCH The barbell starts on the ground and is deadlifted to the full extension (hips and knees locked out) before returning to any hang position ABOVE the knees. The barbell is then snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE SNATCH IS NOT ALLOWED The barbell may then return to the hang position to begin the next rep. POWER SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE OR SQUAT SNATCH IS NOT ALLOWED The barbell may then return to the ground to begin the next rep. SQUAT SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the SQUAT position where the hip crease is clearly below the knees and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A POWER SNATCH AND OVERHEAD SQUAT ARE NOT ALLOWED The barbell may then return to the ground to begin the next rep. CHEST-TO-BAR PULL-UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly makes contact with the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. BAR MUSCLE UP The athlete must begin with arms fully extended and feet off the ground. Kipping the muscle-up is 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. Must pass through some portion of a dip before locking out over 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.

2024 Southern Crusade FINALS OPEN MEN + OPEN WOMAN “BAG SNATCHER” 30 Alternating Sandbag Thruster 25/20kg 30 Pull-ups 30 Hang Power Snatches 35/25kg 20 Alternating Sandbag Thruster 20 Toes To Bar 20 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Bar Muscle-ups 10 Squat Snatches 35/25kg OPEN MEN & WOMAN WORKOUT FLOW: Athletes begin at the start/finish line. At 3...2...1...GO! The athlete moves to their sandbag and begins their set of 30 alternating sandbag thrusters. Once the thrusters are completed, the athlete moves to their position on the rig to complete their pull-ups. After the 30 Pull-ups are completed, the athlete moves to their barbell and completes their 30 Hang power snatches. The workout continues with the athlete going from sandbag, to rig to barbell for the remaining 20 then 10 movements. The score is the total time taken to complete all of the reps and the athlete has returned to the start/finish line. There is a 15-minute time CAP for this workout. MASTERS MEN + WOMAN RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 20/15kg 25 Pull-ups 25 Hang Power Snatches 35/25kg 15 Alternating Sandbag Thruster 15 Toes To Bar 15 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Chest-to-bar-pull-ups 10 Squat Snatches 35/25kg OPEN/MASTERS SCALED OPEN/MASTERS WOMAN SCALED YOUTH RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 15/10kg 25 Jumping Pull-ups 25 Hang Power Snatches 20/15kg 15 Alternating Sandbag Thruster 15 Toes To Air 15 Power Snatches 20/15kg 10 Alternating Sandbag Thruster 10 Pull ups 10 Squat Snatches 20/15kg Scoring - ALL DIVISIONS: This workout is scored for time and has a 15-minute time CAP. Where an athlete does not complete all of the required reps within the 15-minute time CAP, their score will be 15 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 15-minute CAP would record a score of 15:10. There is a tie-break time at the end of EACH set of snatches. This will be used to help determine placings should athletes finish on the same score. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS - ALL DIVISIONS ALTERNATING SANDBAG THRUSTERS Each set of thrusters begins with the designated weight sandbag on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the crease of the athlete’s hip has clearly passed below the top of the athlete’s knees in the bottom position with the sandbag on one shoulder. The athlete must then extend the hips and knees, and press the sandbag up from the shoulder. The athlete’s hips and knees must be fully extended, but the arms do NOT have to and the sandbag must travel directly over the athlete's head to the other shoulder before descending into the next rep. The rep must be completed in one fluid motion from the bottom of the squat. A squat followed by a weird ass jerk is not allowed. PULL UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. JUMPING Pull UP To set the jumping pull-up height, the athlete must be able to clearly have 150mm of gap above their head to their pull-up bar. Starting from a straight arm position, the rep is credited when the athlete’s chin breaks the horizontal plane of the bar. These are a fast movement but the judge MUST be able to clearly see the arms straight at the bottom and the chin over the bar at the top. To do so, they may ask you to slow down, and you will. TOES TO BAR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes touch the bar at the same time. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. TOES TO AIR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes are raised above the horizontal plane of the hips. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. HANG POWER SNATCH The barbell starts on the ground and is deadlifted to the full extension (hips and knees locked out) before returning to any hang position ABOVE the knees. The barbell is then snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE SNATCH IS NOT ALLOWED The barbell may then return to the hang position to begin the next rep. POWER SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE OR SQUAT SNATCH IS NOT ALLOWED The barbell may then return to the ground to begin the next rep. SQUAT SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the SQUAT position where the hip crease is clearly below the knees and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A POWER SNATCH AND OVERHEAD SQUAT ARE NOT ALLOWED The barbell may then return to the ground to begin the next rep. CHEST-TO-BAR PULL-UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly makes contact with the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. BAR MUSCLE UP The athlete must begin with arms fully extended and feet off the ground. Kipping the muscle-up is 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. Must pass through some portion of a dip before locking out over 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.

2024 Southern Crusade FINALS OPEN MEN + OPEN WOMAN “BAG SNATCHER” 30 Alternating Sandbag Thruster 25/20kg 30 Pull-ups 30 Hang Power Snatches 35/25kg 20 Alternating Sandbag Thruster 20 Toes To Bar 20 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Bar Muscle-ups 10 Squat Snatches 35/25kg OPEN MEN & WOMAN WORKOUT FLOW: Athletes begin at the start/finish line. At 3...2...1...GO! The athlete moves to their sandbag and begins their set of 30 alternating sandbag thrusters. Once the thrusters are completed, the athlete moves to their position on the rig to complete their pull-ups. After the 30 Pull-ups are completed, the athlete moves to their barbell and completes their 30 Hang power snatches. The workout continues with the athlete going from sandbag, to rig to barbell for the remaining 20 then 10 movements. The score is the total time taken to complete all of the reps and the athlete has returned to the start/finish line. There is a 15-minute time CAP for this workout. MASTERS MEN + WOMAN RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 20/15kg 25 Pull-ups 25 Hang Power Snatches 35/25kg 15 Alternating Sandbag Thruster 15 Toes To Bar 15 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Chest-to-bar-pull-ups 10 Squat Snatches 35/25kg OPEN/MASTERS SCALED OPEN/MASTERS WOMAN SCALED YOUTH RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 15/10kg 25 Jumping Pull-ups 25 Hang Power Snatches 20/15kg 15 Alternating Sandbag Thruster 15 Toes To Air 15 Power Snatches 20/15kg 10 Alternating Sandbag Thruster 10 Pull ups 10 Squat Snatches 20/15kg Scoring - ALL DIVISIONS: This workout is scored for time and has a 15-minute time CAP. Where an athlete does not complete all of the required reps within the 15-minute time CAP, their score will be 15 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 15-minute CAP would record a score of 15:10. There is a tie-break time at the end of EACH set of snatches. This will be used to help determine placings should athletes finish on the same score. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS - ALL DIVISIONS ALTERNATING SANDBAG THRUSTERS Each set of thrusters begins with the designated weight sandbag on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the crease of the athlete’s hip has clearly passed below the top of the athlete’s knees in the bottom position with the sandbag on one shoulder. The athlete must then extend the hips and knees, and press the sandbag up from the shoulder. The athlete’s hips and knees must be fully extended, but the arms do NOT have to and the sandbag must travel directly over the athlete's head to the other shoulder before descending into the next rep. The rep must be completed in one fluid motion from the bottom of the squat. A squat followed by a weird ass jerk is not allowed. PULL UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. JUMPING Pull UP To set the jumping pull-up height, the athlete must be able to clearly have 150mm of gap above their head to their pull-up bar. Starting from a straight arm position, the rep is credited when the athlete’s chin breaks the horizontal plane of the bar. These are a fast movement but the judge MUST be able to clearly see the arms straight at the bottom and the chin over the bar at the top. To do so, they may ask you to slow down, and you will. TOES TO BAR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes touch the bar at the same time. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. TOES TO AIR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes are raised above the horizontal plane of the hips. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. HANG POWER SNATCH The barbell starts on the ground and is deadlifted to the full extension (hips and knees locked out) before returning to any hang position ABOVE the knees. The barbell is then snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE SNATCH IS NOT ALLOWED The barbell may then return to the hang position to begin the next rep. POWER SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE OR SQUAT SNATCH IS NOT ALLOWED The barbell may then return to the ground to begin the next rep. SQUAT SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the SQUAT position where the hip crease is clearly below the knees and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A POWER SNATCH AND OVERHEAD SQUAT ARE NOT ALLOWED The barbell may then return to the ground to begin the next rep. CHEST-TO-BAR PULL-UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly makes contact with the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. BAR MUSCLE UP The athlete must begin with arms fully extended and feet off the ground. Kipping the muscle-up is 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. Must pass through some portion of a dip before locking out over 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.

2024 Southern Crusade FINALS OPEN MEN + OPEN WOMAN “BAG SNATCHER” 30 Alternating Sandbag Thruster 25/20kg 30 Pull-ups 30 Hang Power Snatches 35/25kg 20 Alternating Sandbag Thruster 20 Toes To Bar 20 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Bar Muscle-ups 10 Squat Snatches 35/25kg OPEN MEN & WOMAN WORKOUT FLOW: Athletes begin at the start/finish line. At 3...2...1...GO! The athlete moves to their sandbag and begins their set of 30 alternating sandbag thrusters. Once the thrusters are completed, the athlete moves to their position on the rig to complete their pull-ups. After the 30 Pull-ups are completed, the athlete moves to their barbell and completes their 30 Hang power snatches. The workout continues with the athlete going from sandbag, to rig to barbell for the remaining 20 then 10 movements. The score is the total time taken to complete all of the reps and the athlete has returned to the start/finish line. There is a 15-minute time CAP for this workout. MASTERS MEN + WOMAN RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 20/15kg 25 Pull-ups 25 Hang Power Snatches 35/25kg 15 Alternating Sandbag Thruster 15 Toes To Bar 15 Power Snatches 35/25kg 10 Alternating Sandbag Thruster 10 Chest-to-bar-pull-ups 10 Squat Snatches 35/25kg OPEN/MASTERS SCALED OPEN/MASTERS WOMAN SCALED YOUTH RX “BAG SNATCHER” 25 Alternating Sandbag Thruster 15/10kg 25 Jumping Pull-ups 25 Hang Power Snatches 20/15kg 15 Alternating Sandbag Thruster 15 Toes To Air 15 Power Snatches 20/15kg 10 Alternating Sandbag Thruster 10 Pull ups 10 Squat Snatches 20/15kg Scoring - ALL DIVISIONS: This workout is scored for time and has a 15-minute time CAP. Where an athlete does not complete all of the required reps within the 15-minute time CAP, their score will be 15 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 15-minute CAP would record a score of 15:10. There is a tie-break time at the end of EACH set of snatches. This will be used to help determine placings should athletes finish on the same score. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS - ALL DIVISIONS ALTERNATING SANDBAG THRUSTERS Each set of thrusters begins with the designated weight sandbag on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the crease of the athlete’s hip has clearly passed below the top of the athlete’s knees in the bottom position with the sandbag on one shoulder. The athlete must then extend the hips and knees, and press the sandbag up from the shoulder. The athlete’s hips and knees must be fully extended, but the arms do NOT have to and the sandbag must travel directly over the athlete's head to the other shoulder before descending into the next rep. The rep must be completed in one fluid motion from the bottom of the squat. A squat followed by a weird ass jerk is not allowed. PULL UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. JUMPING Pull UP To set the jumping pull-up height, the athlete must be able to clearly have 150mm of gap above their head to their pull-up bar. Starting from a straight arm position, the rep is credited when the athlete’s chin breaks the horizontal plane of the bar. These are a fast movement but the judge MUST be able to clearly see the arms straight at the bottom and the chin over the bar at the top. To do so, they may ask you to slow down, and you will. TOES TO BAR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes touch the bar at the same time. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. TOES TO AIR The athlete must start each rep with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. The rep is credited when both of the athlete’s toes are raised above the horizontal plane of the hips. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) are permitted, but taping the bar AND wearing hand protection is not. HANG POWER SNATCH The barbell starts on the ground and is deadlifted to the full extension (hips and knees locked out) before returning to any hang position ABOVE the knees. The barbell is then snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE SNATCH IS NOT ALLOWED The barbell may then return to the hang position to begin the next rep. POWER SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the POWER position where the knees are slightly bent and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A MUSCLE OR SQUAT SNATCH IS NOT ALLOWED The barbell may then return to the ground to begin the next rep. SQUAT SNATCH The barbell starts on the ground and is snatched overhead in one movement and received in the SQUAT position where the hip crease is clearly below the knees and the bar is directly above the athlete's head, they can then stand so that their knees, hips torso and arms are at full extension. A POWER SNATCH AND OVERHEAD SQUAT ARE NOT ALLOWED The barbell may then return to the ground to begin the next rep. CHEST-TO-BAR PULL-UP The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly makes contact with the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not. BAR MUSCLE UP The athlete must begin with arms fully extended and feet off the ground. Kipping the muscle-up is 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. Must pass through some portion of a dip before locking out over 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.

2024 Southern Crusade WORKOUT 24.1 Presented by Laser Plumbing Invercargill “THE WARM-UP” FOR TIME 2000m Row 200 Double Unders 20 Shuttle runs 15 minute CAP WORKOUT VARIATIONS: OPEN + MASTERS RX 2000m Row 200 Double Unders 20 Shuttle Runs OPEN + MASTERS SCALED 2000m Row 200 Single Unders 20 Shuttle Runs YOUTH RX 1500m Row 150 Double Unders 15 Shuttle Runs YOUTH SCALED 1500m Row 150 Single Unders 15 Shuttle Runs All divisions WORKOUT FLOW: Athletes begin on their rower that has been pre-set for a 2000m countdown, seated and strapped in with their legs straight and their hands on their heads. At 3...2...1...GO! The athlete begins the row. Once the row is completed, the time will be recorded as this is score 21.1a, the athlete can move to the 200 Double unders and then on to the 20 shuttle runs. The workout finishes when the athlete has successfully completed all of the reps. The score is the total time taken to complete the 2000m row AND the total time to complete the workout (2000m Row, 200 Double unders, 20 shuttle runs). This is score 24.1b. There is a 15-minute time CAP for this workout. SCORING: This workout is scored for time and has 2 parts. 24.1a and 24.1b. The Row will be scored and is the 24.1a score. The time taken to complete the entire workout (including the Row) will be 24.1b. Where an athlete does not complete all of the required reps within the 15-minute time CAP, their score will be 15 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 15-minute CAP would record a score of 15:10. For BOTH 24.1a AND 24.1b the athletes with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. These points will accumulate across all of the workouts and the athlete with the lowest overall total score at the end of the final WOD will be awarded 1st place, then second place for the next lowest score etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes but in the same way as above. MOVEMENT STANDARDS ROW Athletes must use the provided Concept2 rower. The monitor on the rower must be set to zero at the beginning of the row and be set for a 2000m countdown. The athlete will start seated on the rower with their hands on their heads and their legs straight until after the call of “3, 2, 1 … go.” The athlete must stay seated on the rower with their hands on the paddle until the monitor reads 2000 metres. A NO REP (for getting off too soon) will require the athlete to dismount the rower then return to the rower and complete 1 stoke. Their time will be taken from the main gym timer. DOUBLE UNDERS These are a standard Double under. With the rope travelling in a forwards direction, the rope must pass under the athlete's feet TWICE for each jump. SHUTTLE RUNS These are standard shuttle runs as you see in the CrossFit OPEN. Starting behind the line the athlete runs to the other line where BOTH feet must be over the line AND they must touch their hand on the ground over the line before returning to the start point. This will be 1 rep (Across and Back). The distance will be approximately 15 metres. (7.5m each way).

2024 Southern Crusade WORKOUT 24.2 Presented by Nigel Robertson Building Limited “Legshhh...go” FOR TIME 12-minute CAP WORKOUT VARIATIONS: OPEN + MASTERS RX 24 Wall Balls 9/6kg 3/2.7m 24 Dumbbell Devil Press 24 Wall Balls 24 Dumbbell Overhead Walking Lunges 24 Wall Balls 24 Dumbbell Box Step over 60/50cm - Use 1 x 22.5/15kg Dumbbell OPEN + MASTERS SCALED 24 Wall Balls 6/4kg 3/2.7m 24 Dumbbell Devil Press 24 Wall Balls 24 Dumbbell Overhead Walking Lunges 24 Wall Balls 24 Dumbbell Box Step over 50/40cm - Use 1 x 15/10kg Dumbbell YOUTH RX 24 Wall Balls 6/4kg 3/2.7m 24 Dumbbell Devil Press 24 Wall Balls 24 Dumbbell Overhead Walking Lunges 24 Wall Balls 24 Dumbbell Box Step over 50/40cm - Use 1 x 10/5kg Dumbbell Should any other scaling be required for this workout so that it is safe and enjoyable for you, please let us know at registration. All divisions WORKOUT FLOW: Athletes begin at the start/finish line. At 3...2...1...GO! The athlete moves across the workout space to the wall ball and begins the 24 reps. Once the wall balls are completed, the athlete completes the remaining movements in order. 24 Dumbbell Devils Press, 24 Wall balls, 24 Dumbbell Overhead Walking Lunges, 24 Wall balls, 24 Dumbbell Box stepovers The athlete uses one dumbbell for the devil's press, overhead walking lunges and the box stepovers. The score is the time taken to when the athlete returns to the start/finish line after completing all of the reps. There is a 12-minute time CAP for this workout. SCORING This workout is scored for time. Where an athlete does not complete all of the required reps within the 12-minute time CAP, their score will be 12 minutes PLUS any remaining reps (converted to seconds, 1 rep=1 second). For example, an athlete with 10 reps remaining at the 12-minute CAP would record a score of 12:10. There is a tie break time at the end of the row, this will be used to determine placings should athletes finish on the same score. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. These points will accumulate across all of the workouts and the athlete with the lowest overall total score at the end of the final WOD will be awarded 1st place, then second place for the next lowest score etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS WALL BALL This is a standard wall ball. The movement can start with a deadlift then squat or a squat clean. For the rep to count, the hip crease must pass below the knee and then the wall ball thrown to the specified target height. All or most of the ball must hit the target at or above the specified height. If the ball is not caught between reps it must come to a full stop on the ground before another rep can start. Bouncing the ball off the floor is not permitted. DUMBBELL DEVILS PRESS This is a standard Single Dumbbell Devils Press While holding the specified weight dumbbell in one hand, the dumbbell and athletes chest must touch the floor. The athlete then "burpees" up, hinge and clean and press or "snatch" the dumbbell overhead. The movement is complete when the athlete has the dumbbell overhead with the hips, knees, and elbow at full extension with the biceps in-line with the ear. The dumbbell does NOT need to be alternated, any arm can be used. In the event of a NO REP, the same arm that was NO REPPED must be used. DUMBBELL OVERHEAD WALKING LUNGE This is a standard single dumbbell overhead walking lunge. The athlete may walking lunge anywhere in their designated workout space. The athlete must start each rep with their arm (holding the dumbbell) fully extended overhead. With the dumbbell remaining above the head with the arm at full extension, the athlete performs walking lunges until they either need to change arms, need a rest or complete all the reps. The walking lunges are standard walking lunges, back knee touches the ground before the athlete brings BOTH legs to full extension underneath the athletes body BEFORE beginning the next rep. DUMBBELL BOX STEP OVER This is a standard single dumbbell box step over. The dumbbell can be held in the following ways - Goblet hold, farmers carry, front rack, on the shoulder (must have a hand holding it at all times. The athlete steps up to, onto, then over the box. When both feet are on the ground on the other side of the box, the rep is complete. There is no requirement for the athlete to reach full extension on the top of the box.

2024 Southern Crusade WORKOUT 24.3 Presented by SBS Bank “DIANE” GOT CLEANED UP WORKOUT VARIATIONS: OPEN RX On a 10-minute clock complete DIANE 21 - 15 - 9 Deadlift 100/70kg Handstand Push-up THEN, Find a 2 rep Max clean in the remaining time MASTERS RX On a 10-minute clock complete DIANE 21 - 15 - 9 Deadlift 90/60kg Handstand Push-up (abmat) THEN, Find a 2 rep Max clean in the remaining time OPEN & MASTERS SCALED + YOUTH RX On a 10-minute clock complete DIANE 21 - 15 - 9 Deadlift 60/40kg 5-4-3 Wall Walk THEN, Find a 2 rep Max clean in the remaining time Should any other scaling be required for this workout so that it is safe and enjoyable for you, please let us know at registration. All divisions WORKOUT FLOW: The Athlete begins at their barbell. At 3...2...1...GO! The athlete begins the 21 deadlift reps. Once they are completed, the athlete will move to the wall and complete their 21 handstand push-ups, then 15 deadlifts, then 15 Handstand push-ups, then 9 Deadlifts then 9 Handstand push-ups. The time will be taken here and will be 24.3a. The athlete has the remaining time left in the 10 minutes to find a 2 Rep Max Clean. They can add or remove weights as they need. The smallest plates available to use will be 2.5kgs If the rep has started BEFORE the timer hits 10:00 the rep may be completed. The highest successfully completed 2 Rep Clean weight will be score 23.3b There are only 10 minutes available for both parts of this workout. SCORING This workout is scored in 2 parts, 24.3a and 24.3b. 24.3a is scored for time. 24.3b is scored for weight BOTH scores are treated as individual scoring opportunities. Scaling 24.3a does NOT mean you post a scaled score for 23.3b. The athlete has 10 minutes to complete BOTH sections of the workout, Diane and the 2 Rep Max clean. The athlete does NOT have to complete Diane in order to move on to the 2 Rep max clean. Their time for Diane will be taken when they either finish it or decide to move on to the clean. The athlete with the fastest time will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. The athlete with the heaviest 2 Rep clean (scored as the weight on the bar, NOT the total of the 2 reps) will be awarded 1st place, the next fastest time 2nd place etc. 1st place athletes will be awarded 1 point, 2nd place 2 points etc. These points will accumulate across all of the workouts and the athlete with the lowest overall total score at the end of the final WOD will be awarded 1st place, then second place for the next lowest score etc. Athletes choosing to scale this workout will be scored and placed after the "Rx" athletes, but in the same way as above. MOVEMENT STANDARDS DEADLIFT This is a standard deadlift. Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Collars must be placed outside the plates. HANDSTAND PUSH UP This is a standard Handstand push-up. The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the athletes hands. Kipping is allowed. WALL WALK This is a standard wall walk. The athlete begins with face down, chest to floor, facing away from the wall. They walk their feet up the wall and their hands into the wall until the hands touch the target line before returning to the chest-to-floor position. The athlete can descend down the wall however they like so long as it is safe and doesn't endanger themselves or other athletes. 2 REP MAX CLEAN This is a 2 Rep max lift, which means touch and go. Any sort of clean may be used. The bar starts on the ground and is lifted to the front rack position using the Muscle, Power, Squat or Split clean. Before lowering the bar for the next rep, the athlete MUST reach full extension of the hips, knees and torso with the barbell clearly making contact with the shoulders to form a stable front rack If the rep has started BEFORE the timer hits 10:00 the rep may be completed.