CrossFit Licensed Arnold Fitness Games - Rx & Elite

ESCAPE - EVENT 4 (FOR TIME)

RX - 14 MIN CAP

32 DB Box overs @ 2 x 22.5/15kg 24/20”

12 Bar muscle ups

26 Dual DB Squats

12 Bar muscle ups

20 Dual DB Thrusters

12 Bar muscle ups

14 Dual DB Snatch

ELITE - 14 MIN CAP

32 DB Box Overs @ 2 x 22.5/15 KG 

12 Bar Muscle Ups

28 DB Squats

12 Bar Muscle Ups

24 DB Thrusters

12 Bar Muscle Ups

20 DB Snatch

FLOW:

Athletes will begin under the rig and run out to the box overs, then heading back to the rig (Scaled - begin their burpees). They’ll then come back out to the middle of the lane to the DBs to perform the squats and then back to the rig again. Once the final set of snatches are completed the athletes will then cross the line (crowd end) to finish the workout.

MOVEMENT STANDARDS:

DB Box Overs: Athletes must start with the dumbbells in their hands at the athlete's sides, with both feet in contact with the ground. The dumbbells must stay in the suitcase carry position and cannot be placed in frontrack. The athlete will then, leading with one leg, step onto the box. Both feet must make contact with the top of the box before stepping down on the opposite side of the box. A repetition is complete when both feet are on the opposite side of the box with dumbbells in hand. The athlete cannot make contact with their hands on the box, place the dumbbells on the box, or support the dumbbells on the box/their legs to assist during a rep. There is no requirement to stand tall whilst passing over the box.

Bar Muscle Ups: The bar muscle up begins with the athletes at, or passing through, a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athletes are in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athletes must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Glide kips are not allowed.

DB Squats: Athletes will hold the dumbbells in the front rack position at their shoulders, they must be holding the dumbbells and not resting them on their shoulders. A full squat clean into the squat is allowed when the dumbbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position.The rep is credited when the athlete is stood, with the hips and knees fully extended.

DB Thrusters: This is a dumbbell thruster movement, in which the dumbbells will move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension, with the dumbbell clearly over the middle of the athlete’s body.

Dual DB Snatch: The dumbbells begin on the floor, with a hand on each dumbbell, the athlete will snatch or swing the dumbbells from the floor, to the overhead position in one smooth movement and finish with both arms locked out - with hips, knees, shoulders at full extension before they start the next rep. Only one head of each dumbbell needs to touch the floor before beginning the next rep.

THE WORKOUT

RX MASTERS

10 sets of: 1 Clean + 1 FS + 1 Jerk.

Mens weights:

80/80/90/90/100/100/110/110/120/130

Womens weights:

55/55/60/60/65/65/72.5/72.5/80/85

Tie break is time last successful bar was hit.

RX & ELITE

10 sets of: 1 Clean + 1 FS + 1 Jerk.

Mens weights:

100/100/110/110/120/120/130/130/140/150

Womens weights:

65/65/72.5/72.5/80/80/85/85/90/95

Tie break is time last successful bar was hit.

MOVEMENT STANDARDS

Clean: The rep starts with the bar in contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Any type is accepted, muscle, power or squat. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

Front Squats: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must reach full extension with the barbell in control before the next rep begins. 

Jerk: The barbell begins in a standing front rack position. A push jerk or split jerk may be used, as long as the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

WORKOUT FLOW

All movements must be completed fully before the athlete moves into the next one (e.g. it must be a front squat which is stood up fully and then a jerk, and not a thruster)

If the athlete fails the jerk but does not drop the bar they can reattempt the Jerk.

The athletes score will either be the time that the workout was completed or CAP + sets completed (1 fully completed complex = 1 sets). 

The time will be written down when each lift is completed, and there will be a tie breaker score which is the time at which the last sucessful rep was completed.

THE WORKOUT

15 Toes to bar

24m HS Walk (8M = 1 LENGTH)

15 Power snatch @ 45/30KG

15 Line Facing Burpees

15 Toes to bar

15 Line Facing Burpees

15 Power snatch

16m HS Walk

15 Toes to bar

8m HS Walk

15 Power snatch

15 Line Facing Burpees

9 Minute Time Cap

MOVEMENT STANDARDS

Toes To Bar: Athletes must start from, or passing through, a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict. 

HS Walk: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant marker (every 4M). A rep is credited when both hands are fully across the finish line before the feet touch the ground. 

Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat where the hip crease passes below the top of the knee, the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count.

Line Facing Burpees: The athlete will start by completing a burpee - the chest must make contact with the floor for the rep to count. At the bottom of the burpee no part of the athlete's body can be touching or over the line. The burpees must be line facing. Using a two-footed take off and landing the athlete will then jump over the line, steps/single footed jumps/hops over the bar are not permitted. The rep is counted when both feet have made contact with the floor on the opposite side.

WORKOUT FLOW

Athletes will start at the crowd end, on go they will run out to the rig to begin their TTB. Once complete, athletes will perform their first HSW which will be 3 lengths of the floor (8m each way, every 4m = 1 rep), to end at the crowd end where the barbell is to perform the power snatches. Next, they will progress to the middle of the lane to perform the burpees over the line (marked by a blue line on the floor) before heading back to the rig to complete the second round. Once the athlete completes their last set of line facing burpees they must run back across the start/finish line at the crowd end to complete the workout.

SABOTAGE - EVENT 3 (FOR TIME) - 11 MINUTE TIME CAP

RX + ELITE
100 Double unders

5 Legless RC (elite males from seated)

30/24 Cal Ass Bike

25/18 Strict HSPU (kip for rx) 

20 Deadlifts @ 120/85kg

10/8 Cal Ass Bike

FLOW:

RX:

Athletes will begin standing under the rig, they’ll move out past the rope to their skipping rope to begin the double unders. Once complete they’ll return to the rig to perform the rope climbs. The bike will be at the other end of the lane facing the crowd, once complete athletes will move back to the rig to complete the HSPUs and then the deadlifts. After the final turn on the assault bike the athlete must cross the finish line (crowd end) to complete the workout.

MOVEMENT STANDARDS:

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 

Standing Legless Rope Climbs: The athlete must start with both feet on the floor, a jump is permitted, once on the rope the athlete must clearly touch the crossbeam without using assistance from the legs before starting the descent. The rep will be completed when the athlete touches the crossbeam. The athlete may use their legs on the rope on the descent. 

Seated Legless Rope Climbs: Athletes must start seated in an L-sit. The athletes must then pull themself up the rope without using their legs.Once on the rope the athlete must clearly touch the crossbeam before starting the descent. The rep will be completed when the athlete touches the crossbeam. The athlete may use their legs on the rope on the descent. 

Assault Bike: The calories on the bike must be reset after the first go, head judges or additional judges will look after this.

Strict HSPU: The athlete will begin the handstand push-ups in the handstand lockout position (arms, hips and legs locked out with heels in contact with the wall) - hands and fingers must be fully within the lines on the floor. The athlete will then lower themselves so that their head makes contact with the floor before pushing themselves back up into the starting position. Only the heels of the feet may be touching the wall during the repetition. The feet must remain inside the width of the hands throughout the entire repetition. Athletes cannot kip during the rep, if the legs or hips are used to assist with the rep then it will not be counted. 

Kipping HSPU: The athlete will begin the handstand push-ups in the handstand lockout position (arms, hips and legs locked out with heels in contact with the wall) - hands and fingers must be fully within the lines on the floor. The athlete will then lower themselves so that their head makes contact with the floor before pushing themselves back up into the starting position. Only the heels of the feet may be touching the wall at the top of the repetition. Athletes may assist the rep by kipping.

Deadlifts: Athletes will start every rep from the ground. Arms must be outside of the legs (sumo deadlifts will not be allowed). Arms must stay straight throughout. The rep is credited when the hips and knees are at full extension and the shoulders and head are behind the bar. Touch and go reps are permitted but athletes cannot bounce the barbell.