Clash at The Creek

Athletes will have 8 minutes total to establish a max weight for the complex.  Athletes will be given one men's bar, one women's bar, and 295 pounds of weight.  Athlete's may use the bars and weights however they wish.  Both movements in the complex must be done in sequence without the athlete removing their hands from the bar.

Rx Complex: 

Hang Squat Snatch

OHS

Rx-ish Complex:

Hang Snatch (Power or Squat)

OHS

Scaled Complex:

Hang Clean (Power or Squat)

Front Squat

SAFETY NOTE: Only one athlete per team may be performing a lift at a time!  This ensures that one athletes dropping a bar does not interfere with their partner or other athletes lifts.

Movement Standards: 

All: Both movements of the complex must be completed in sequence with the athletes not removing their hands from the bar.  Athletes are responsible for notifying their judge when they are ready to lift and the weight they are attempting.  If the lift is successful judges will verify the weight on the bar.  Athletes will have 8 minutes to perform as many lifts as they desire.  If an athlete begins a lift (weights off the floor) before time expires they will be allowed to finish the complex.  

RX: Athletes must first deadlift the bar up to full extension of the hips and knees with the shoulders directly above or behind the hips.  Athletes will then dip back to a hang postition (bar no lower than the knee) and perform a hang squat snatch.  If the athlete catches the snatch in a power position they will be allowed to lower into a squat as long as they do not move upward before reaching the bottom of the squat (hip crease below knee cap).  The hang snatch must be stood up to full extension of the hips and knees before the athlete lowers back down for the OHS.  The OHS must go to full depth of hip crease below kneecap and then back up to full extension of hips and knees before the athlete drops the weight.

RXish: Athletes must first deadlift the bar up to full extension of the hips and knees with the shoulders directly above or behind the hips.  Athletes will then dip back to a hang postition (bar no lower than the knee) and perform a hang power or squat snatch.  The hang snatch must be stood up to full extension of the hips and knees before the athlete lowers back down for the OHS.  The OHS must go to full depth of hip crease below kneecap and then back up to full extension of hips and knees before the athlete drops the weight.

Scaled:  Athletes must first deadlift the bar up to full extension of the hips and knees with the shoulders directly above or behind the hips.  Athletes will then dip back to a hang postition (bar no lower than the knee) and perform a hang power or squat clean.  The hang clean must be stood up to full extension of the hips and knees before the athlete lowers back down for the front.  The front squat must go to full depth of hip crease below kneecap and then back up to full extension of hips and knees before the athlete drops the weight.

For Time:

Athlete 1: 1000m Ski Erg

Athlete 2: Box Jumps (30/24)

Rx/Rx-ish: 1000m Ski Erg, Box Jumps (24/20)

Scaled: 1000m Ski Erg, Box Jumps or Step-ups (24/20)

Athlete 1 will begin skiing on the Ski Erg while Athlete 2 begins box jumps.  Athletes may switch whenever and however many times they desire.  The event is over when the team accumulates 1000m on the Ski Erg.  The judge will then deduct 1 second off the time for each completed box jump.  This workout will serve as a tiebreaker if a tie exists in any division.

Movement standards: 

Judge will set the Ski Erg to row a single distance 1000m row and the time will be kept on the rower computer.  Time will be recorded to the hundreth of a second. One second will then be subtracted from the time for each completed box jump.  Both box jumps and step ups must be stood to full extension of the hips and knees on top of the box.  Box jumps must be a two foot takeoff but can be stepped down.  Box step ups do not have to alternate legs.

AMRAP 10 

All synchronized

15 T2B

10 Deadlifts (245/175)

10 KB Goblet Squats (53/35)

Rx-ish: 12 T2B, Deadlift (185/125), KB Goblet Squats (35/26)

Scaled: 9 Knees to Parallel, Deadlift (135/85), KB Goblet Squats (26/18)

Movement Standards:

T2B: Athletes must touch all 4 or their feet to the bar at the same time at the top.  At the bottom, athlete's feet must pass behind the bar but it does not have to be at the same time.  Athletes must share one bar.  Stools and/or boxes will be provided to all athletes so they can reach the bars.

Knees-to-Parallel: Athletes must have all 4 thighs parallel to the ground or higher at the same time at the top.  At the bottom, athlete's feet must pass behind the bar but it does not have to be at the same time.   Athletes must share one bar. Stools and/or boxes will be provided to all athletes so they can reach the bars.

Deadlift: Athletes must both be at the top of the lift at the same time.  At the top, athletes must reach full extension of the hips and knees and shoulders must directly over or behind the hips.  At the bottom, athletes must touch the weights to the ground.

Goblet Squats:  Athletes must pick up the kettlebell and stand to full extension before beginning the first squat (cannot squat clean the first rep).  Athletes must be at the bottom of the squat at the same time.  At the top athletes must reach full extension of the knees and hips.  At the bottom the hip crease must be below the knee cap. The kettlebell must be held with both hands and in front of the chest area.

2 Rounds for Reps:

2 min Row for Cals

2 min Burpees to Plate

2 min AAB for Cals

2 min Rest

Athletes may split reps as desired.  Only one partner may work at a time.

No difference for Rx-ish and Scaled divisions

Movement Standards:

Partner A may be sitting on the rower before the workout begins but must not touch the handle until time starts.  Likewise, Partner A may be on the bike while Partner B finishes burpees but must not start pedaling until the time starts for the bike portion. 

Calories on the bike and rower will be recorded by the computers on the machines and will be recorded at the two minute mark by the judge.  No partial calories will be counted (i.e. 15.9 calories will be counted as 15).  

Burpees standard will be thighs and chest touching the ground at the bottom and a two foot jump onto and off of the 15 lb plate at the top.  Athletes do not need to stand to full extension and do not need to touch hands overhead at any point of the burpee.  Athletes may step the burpees back and/or forward but must jump onto and off of the plate.