https://youtu.be/xlkgEkIDsjE

Event 2A: “SPRINTY STRONG”

RX Men and Women

Barbell (155/105)

INTERMEDIATE Men and Women

Barbell (105/85)

SCALED Men and Women

Barbell (75/55)

For Time:

5 – 4 – 3 – 2 - 1

Deadlifts

Front Squats

Into…

1 – 2 – 3 – 4 - 5

Shoulder to Overhead

Back Squats

Time Cap  6:00

DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing the barbell.

FRONT SQUAT: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with elbows in front of the bar. The athlete will squat until the hip crease is clearly below the knee crease. The movement is complete once the athlete stands up from the squat and shows full leg extension, meaning hips, knees are visibly over the mid foot as well as shoulders above the hips and knees.

SHOULDER TO OVERHEAD: With the barbell starting from the ground, athletes will clean the barbell to the front rack position. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

BACK SQUAT: With the barbell starting from the ground, athletes can clean the barbell to a front rack position and then press overhead to back rack the barbell. The athlete will squat until the hip crease is clearly below the knee crease. The movement is complete once the athlete stands up from the squat and shows full leg extension, meaning hips, knees are visibly over the mid foot as well as shoulders above the hips and knees.

*After deadlifts, athletes may then hang power clean to start front squats. A squat clean DOES NOT count as your first front squat.

*After the final front squat is stood up, athletes may then go directly into shoulder to overhead lifts.

*After the last shoulder to overhead is stood up, athletes can bring bar directly to the back rack position to start back squats.

*After a back squat is stood up, athletes can bring bar directly to the front rack position to start the next shoulder to overhead set.

*After a back squat set, athletes must bring the bar back to the front of their body before dropping the bar or resting between sets.

Event 2B: “JUST STRONG”

ALL DIVISIONS!!!

Establish a heavy complex.

COMPLEX = 1 DEADLIFT + 2 FRONT SQUATS + 3 SHOULDER TO OVERHEAD

Athlete has a 4:00 minute window (MINUTES 6:00-10:00 on running clock) to establish a HEAVY COMPLEX.

No limit on number of attempts.

As long as the bar leaves the ground prior to 9:59, that attempt will count if the complex is completed.

All 3 movements in the complex need to be executed one after the other without setting the barbell down. During the complex, there is no resting of the bar on floor or anywhere on the body, EXCEPT on the shoulders in the front rack position.

Athlete must VERBALLY state the weight to their judge BEFORE the lift.

ALL unused plates must be OUTSIDE the lifting area.

Athlete must change their own plates.

Athlete may take weight off or add more weight to barbell at any time, including after they complete Event 2A.

Athlete may take as many attempts as they want in the 4:00 lifting window.

As long as the bar leaves the ground prior to 9:59, that repetition will count if the COMPLEX is completed.

***PLEASE MAKE SURE YOU CLEARLY “FINISH” EACH MOVEMENT WITHIN THE COMPLEX AND MAKE SURE YOU SEE THAT THE JUDGE HAS GIVEN A “GOOD” REP SIGNAL BEFORE PUTTING THE BAR DOWN.

*** ONLY IF YOU HAVE AT LEAST 25# BUMPER PLATES OR MORE LOADED ON THE BAR MAY YOU DROP THE BAR FROM OVERHEAD

TIE BREAK INFO!!!

Event 1: TIE BREAK IS AFTER THR FINAL KETTLEBELLS SWING!

https://youtu.be/Ve71chFzJ6k

Event 1: “GRIPPER CHIPPER”

RX Men and Women

Kettlebell (70/53)

Box (24/20)

For Time:

15 Toes to Bar (5 unbroken minimum)

20 Kettlebell Swings

25 KB Goblet Box Step Overs

20 Kettlebell Swings

15 Bar Muscle Ups

Time Cap 10:00

TOES TO BAR: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar at the start of each repetition. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Overhand, underhand, or mixed grips are all permitted. If any portion of these standards isn’t met, it is a NO REP. If both feet don’t touch at the same time, it is a NO REP. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar. MINIMUM OF 5 UNBROKEN TTB…FOR EXAMPLE, IF YOU DO SETS OF 5/5/4 AND DROP….YOU HAVE TO REDO THAT LAST SET TO HAVE 5 UNBROKEN. ANOTHER EXAMPLE COULD BE IF YOU DO SETS OF 10/4…BUT DON’T DROP FROM BAR AND THEN DO 1 MORE, THAT WOULD MEET THE STANDARD.

KETTLEBELL SWING: Athletes begin by picking up the kettlebell from the floor. Starting with their arms fully extended, athletes will swing the kettlebell from below the waste to above the head. The repetition is complete once the kettlebell is clearly over the middle of the body and both arms are locked out to full extension (straight arms overhead). If any portion of these standards isn’t met, it is a NO REP. If the kettlebell is dropped, the athlete will receive a NO REP.

KETTLEBELL GOBLET BOX STEP OVER:  Athletes begin by holding their kettlebell in a goblet hold (both hands on kettlebell while kettlebell remains in contact with their chest). While holding the kettlebell, athletes will step over the box making sure each foot makes contact with the top of the box as they step over to the other side. Each rep is counted when both feet land on the ground on the opposite side of the box. From there, they may begin their next rep. There is no requirement to stand tall while on top of the box. The kettlebell must remain in contact with the chest for the duration of the rep. Athletes may rest kettlebell on top of the box. Athletes may rest kettlebell on top of the box. If the kettlebell is dropped on the box or floor, the athlete will receive a NO REP.

BAR MUSCLE UP: In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and their feet off of the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The TOES may not rise above the height of the bar during the kip. At the top, the elbows must be FULLY LOCKED while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar. If any portion of these standards isn’t met, it is a NO REP.

https://youtu.be/7LluId11LFI

Event 1: “GRIPPER CHIPPER”

INTERMEDIATE Men & Women

Kettlebell (53/35)

Box (24/20)

For Time:

15 Toes to Bar

20 Kettlebell Swings

25 KB Goblet Box Step Overs

20 Kettlebell Swings

15 Pull-Ups

Time Cap 9:00

TOES TO BAR: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar at the start of each repetition. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Overhand, underhand, or mixed grips are all permitted. If any portion of these standards isn’t met, it is a NO REP. If both feet don’t touch at the same time, it is a NO REP. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

KETTLEBELL SWING: Athletes begin by picking up the kettlebell from the floor. Starting with their arms fully extended, athletes will swing the kettlebell from below the waste to above the head. The repetition is complete once the kettlebell is clearly over the middle of the body and both arms are locked out to full extension (straight arms overhead). If any portion of these standards isn’t met, it is a NO REP. If the kettlebell is dropped, the athlete will receive a NO REP.

KETTLEBELL GOBLET BOX STEP OVER:  Athletes begin by holding their kettlebell in a goblet hold (both hands on kettlebell while kettlebell remains in contact with their chest). While holding the kettlebell, athletes will step over the box making sure each foot makes contact with the top of the box as they step over to the other side. Each rep is counted when both feet land on the ground on the opposite side of the box. From there, they may begin their next rep. There is no requirement to stand tall while on top of the box. The kettlebell must remain in contact with the chest for the duration of the rep. Athletes may rest kettlebell on top of the box. Athletes may rest kettlebell on top of the box. If the kettlebell is dropped on the box or floor, the athlete will receive a NO REP.

CHIN OVER PULL-UP: This is a standard chin-over-bar pull-up. An overhand, underhand or mixed grip are all permitted. Strict, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with their feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

https://youtu.be/tweb5Hk7PEE

Event 1: “GRIPPER CHIPPER”

SCALED Men and Women

Kettlebell (35/26)

Box (24/20)

For Time:

15 Hanging Knee Raises

20 Kettlebell Swings

25 KB Goblet Box Step Overs

20 Kettlebell Swings

15 Jumping Pull-Ups

Time Cap 8:00

HANGING KNEE RAISES: In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above their hip crease. An overhand, underhand or mixed grip are all permitted. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

KETTLEBELL SWING: Athletes begin by picking up the kettlebell from the floor. Starting with their arms fully extended, athletes will swing the kettlebell from below the waste to above the head. The repetition is complete once the kettlebell is clearly over the middle of the body and both arms are locked out to full extension (straight arms overhead). If any portion of these standards isn’t met, it is a NO REP. If the kettlebell is dropped, the athlete will receive a NO REP.

KETTLEBELL GOBLET BOX STEP OVER:  Athletes begin by holding their kettlebell in a goblet hold (both hands on kettlebell while kettlebell remains in contact with their chest). While holding the kettlebell, athletes will step over the box making sure each foot makes contact with the top of the box as they step over to the other side. Each rep is counted when both feet land on the ground on the opposite side of the box. From there, they may begin their next rep. There is no requirement to stand tall while on top of the box. The kettlebell must remain in contact with the chest for the duration of the rep. Athletes may rest kettlebell on top of the box. If the kettlebell is dropped on the box or floor, the athlete will receive a NO REP.

JUMPING PULL-UP: The bar should be at least 6 inches above the top of the head when the athlete is standing tall with their feet together. Athletes will be measured prior to their heat. Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar. At the start of each rep, the athlete must lower themselves until the arms are fully extended. An overhand, underhand or mixed grip are all permitted. The rep is credited when the chin is clearly over the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

FLOATER: “HUGGY BEAR”

RX SANDBAGS (150/100)

INTERMEDIATE SANDBAGS (100/75)

SCALED SANDBAGS (75/50)

AMRAP 2

Sandbag starts on the ground. At 3, 2, 1, go… athlete will pick up sandbag from the floor and establish a BEAR HUG hold. Once the bear hug hold is secure, the athlete will carry the bag down and back past the cone and drop bag once across the line. Each rep will require the sandbag to be picked up, hugged, carried down and back and then put back to the ground again UNBROKEN.

 https://youtu.be/0uDW-WvRYv8

https://youtu.be/ebYk_D-zpuQ

Event 4: “JUMP & PUMP”

RX Men and Women

Parallette

Dumbbells (50s/35s)

INTERVALS

Work :45 & Rest :15

Round 1:

21 Lateral Jumps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 2:

15 Lateral Jumps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 3:

9 Lateral Jumps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 4:

3 Lateral Jumps Over Parallette

Max Double Dumbbell Burpee to Overhead

SCORE IS TOTAL DB BURPEE TO OVERHEAD

LATERAL JUMPS OVER PARALLETTE: Athletes will JUMP laterally with both feet in the air clearly over the parallette bar. The rep is credited when both feet land on the other side of parallette. If any part of the leg/foot touches the parallette on the way over, it is a NO REP. The athlete may redo the rep from whatever side they are on.

DOUBLE DUMBBELL BURPEE TO OVERHEAD: Each repetition begins with the athlete holding dumbbells in both hands while their chest and thighs are touching the ground. Athletes may jump/step down to get into the start position. While continuing to hold onto the dumbbells, the athlete may jump/step up their feet and then lift both dumbbells to overhead. The dumbbells must move in one fluid motion from ground to overhead (may not touch shoulders on the way up). The repetition is complete when both dumbbells are overhead and the athlete is standing at full hip extension along with their arms being fully locked out overhead. Anyone DROPPING the dumbbells will get a NO REP and one warning. If dumbbells are dropped a second time, your workout is done.

Event 4: “JUMP & PUMP”

INTERMEDIATE Men and Women

Parallette

Dumbbells (35s/25s)

INTERVALS

Work :45 & Rest :15

Round 1:

21 Lateral Jumps/Steps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 2:

15 Lateral Jumps/Steps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 3:

9 Lateral Jumps/Steps Over Parallette

Max Double Dumbbell Burpee to Overhead

Round 4:

3 Lateral Jumps/Steps Over Parallette

Max Double Dumbbell Burpee to Overhead

SCORE IS TOTAL DB BURPEE TO OVERHEAD

LATERAL JUMPS OVER PARALLETTE: Athletes may JUMP or STEP OVER laterally with both feet in the air clearly over the parallette bar. The rep is credited when both feet land on the other side of parallette. If any part of the leg/foot touches the parallette on the way over, it is a NO REP. The athlete may redo the rep from whatever side they are on.

DOUBLE DUMBBELL BURPEE TO OVERHEAD: Each repetition begins with the athlete holding dumbbells in both hands while their chest and thighs are touching the ground. Athletes may jump/step down to get into the start position. While continuing to hold onto the dumbbells, the athlete may jump/step up their feet and then lift both dumbbells to overhead. The dumbbells must move in one fluid motion from ground to overhead (may not touch shoulders on the way up). The repetition is complete when both dumbbells are overhead and the athlete is standing at full hip extension along with their arms being fully locked out overhead. Anyone DROPPING the dumbbells will get a NO REP and one warning. If dumbbells are dropped a second time, your workout is done.

Event 4: “JUMP & PUMP”

SCALED Men and Women

Dumbbells (25s/15s)

INTERVALS

Work :45 & Rest :15

Round 1:

21 Lateral Jumps/Steps Over Dumbbells

Max Double Dumbbell Burpee to Overhead

Round 2:

15 Lateral Jumps/Steps Over Dumbbells

Max Double Dumbbell Burpee to Overhead

Round 3:

9 Lateral Jumps/Steps Over Dumbbells

Max Double Dumbbell Burpee to Overhead

Round 4:

3 Lateral Jumps/Steps Over Dumbbells

Max Double Dumbbell Burpee to Overhead

SCORE IS TOTAL DB BURPEE TO OVERHEAD

LATERAL JUMPS OVER DUMBBELLS: Athletes may JUMP or STEP OVER laterally with both feet in the air clearly over the dumbbells. The rep is credited when both feet land on the other side of dumbbells. If any part of the leg/foot touches the dumbbells on the way over, it is a NO REP. The athlete may redo the rep from whatever side they are on. Dumbbells will be laying lengthwise, with one head of the dumbbell touching one end of the other head of the dumbbell.

DOUBLE DUMBBELL BURPEE TO OVERHEAD: Each repetition begins with the athlete holding dumbbells in both hands while their chest and thighs are touching the ground. Athletes may jump/step down to get into the start position. While continuing to hold onto the dumbbells, the athlete may jump/step up their feet and then lift both dumbbells to overhead. The dumbbells must move in one fluid motion from ground to overhead (may not touch shoulders on the way up). The repetition is complete when both dumbbells are overhead and the athlete is standing at full hip extension along with their arms being fully locked out overhead. Anyone DROPPING the dumbbells will get a NO REP and one warning. If dumbbells are dropped a second time, your workout is done.

TIE BREAK INFO!!!

Event 3: TIE BREAK IS AFTER THE FIRST SET OF SA OH WALKING LUNGES!

https://youtu.be/lZTPEHk23Zo

EVENT 3: “How do you take your shoulders, SMOKED or FRIED? 2.0”

RX Men and Women:

Wallball (30/20)

Dumbbell (50/35)

2 Rounds For Time:

18 Wallballs to 10 ft/9 ft Target

36 Foot Single Arm DB Overhead Walking Lunges (6 Foot Unbroken = 1 Rep)

36 Foot Handstand Walk (6 Foot Unbroken = 1 Rep)

TIME CAP: 8:00

WALLBALL: At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. (Men to 10 feet/Women to 9 feet). If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

SINGLE ARM DB OVERHEAD WALKING LUNGES: With the dumbbell clearly above the head (elbow does not need to be locked out), the athlete will perform walking lunges. During the walking lunges, the knee must clearly make contact with the floor and then hips must reach full extension and the athlete steps through to the next lunge. One rep for the walking lunges will be a 6-foot section in which the athlete will start each section with both feet behind the tape line and end each section with both feet clearly across the tape line. Athlete must be standing to full hip extension with the dumbbell still held overhead at the end of each 6-foot section. If an athlete receives a no rep, they must go back to the start of that 6-foot section and re-do it.

HANDSTAND WALK: The handstand walk will be marked in 6-ft. segments on the floor that will make up a total of 18 feet in one direction. The athlete must start with feet BEHIND the tape line denoting the start of the segment being attempted, and when kicking up, the hands (including palm and fingers) must also start BEHIND the tape line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes as a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last 6-foot section crossed. Both hands, including palms and fingers, must cross the line marking the 6-foot increment showing relative control, hips over shoulders, to earn credit for that distance. Each 6-foot section counts as one rep.

 https://youtu.be/R7Z0zgLMPv8

EVENT 3: “How do you take your shoulders, SMOKED or FRIED? 2.0”

INTERMEDIATE Men and Women:

Wallball (20/14)

Dumbbell (35/25)

2 Rounds For Time:

18 Wallballs

36 Foot Single Arm DB Overhead Walking Lunges (6 Foot Unbroken = 1 Rep)

18 Foot Handstand Walk (3 Foot Unbroken = 1 Rep)

TIME CAP: 8:00

WALLBALL: At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. (Men to 10 feet/Women to 9 feet). If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

SINGLE ARM DB OVERHEAD WALKING LUNGES: With the dumbbell clearly above the head (elbow does not need to be locked out), the athlete will perform walking lunges. During the walking lunges, the knee must clearly make contact with the floor and then hips must reach full extension and the athlete steps through to the next lunge. One rep for the walking lunges will be a 6-foot section in which the athlete will start each section with both feet behind the tape line and end each section with both feet clearly across the tape line. Athlete must be standing to full hip extension with the dumbbell still held overhead at the end of each 6-foot section. If an athlete receives a no rep, they must go back to the start of that 6-foot section and re-do it.

HANDSTAND WALK: The handstand walk will be marked in 3-ft. segments on the floor that will make up a total of 18 feet in one direction. The athlete must start with feet BEHIND the tape line denoting the start of the segment being attempted, and when kicking up, the hands (including palm and fingers) must also start BEHIND the tape line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes as a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last 3-foot section crossed. Both hands, including palms and fingers, must cross the line marking the 3-foot increment showing relative control, hips over shoulders, to earn credit for that distance. Each 3-foot section counts as one rep.

https://youtu.be/eEwFRlyw-n4

EVENT 3: “How do you take your shoulders, SMOKED or FRIED? 2.0”

SCALED Men and Women:

Wallball (16/10)

Dumbbell (25/15) -lunges

Dumbbell (25s/15s) -bear crawls

2 Rounds For Time:

18 Wallballs

36 Foot Single Arm DB Overhead Walking Lunges (6 Foot Unbroken = 1 Rep)

36 Foot Dumbbell Bear Crawl (6 Foot Unbroken = 1 Rep)

TIME CAP: 8:00

WALLBALL: At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. (Men to 10 feet/Women to 9 feet). If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

SINGLE ARM DB OVERHEAD WALKING LUNGES: With the dumbbell clearly above the head (elbow does not need to be locked out), the athlete will perform walking lunges. During the walking lunges, the knee must clearly make contact with the floor and then hips must reach full extension and the athlete steps through to the next lunge. One rep for the walking lunges will be a 6-foot section in which the athlete will start each section with both feet behind the tape line and end each section with both feet clearly across the tape line. Athlete must be standing to full hip extension with the dumbbell still held overhead at the end of each 6-foot section. If an athlete receives a no rep, they must go back to the start of that 6-foot section and re-do it.

DUMBBELL BEAR CRAWL: The dumbbell bear crawl will be marked in 6-ft. segments on the floor that will make up a total of 18 feet in one direction. The athlete must start with their entire body and dumbbells BEHIND the tape line denoting the start of the segment being attempted. Stepping on or across the line before the athlete has hands/dumbbells and feet in a “bear crawl” position constitutes as a no rep. If at any time the athlete comes down from the “bear crawl” position (resting knees on the floor), he or she must restart from the last 6-foot section crossed. While holding onto the dumbbells in both hands, the entire body including both feet must clearly cross the line marking the 6-foot increment while in the “bear crawl” position to earn credit for that distance. Each 6-foot section counts as one rep.