CrossFit Licensed Arnold Fitness Games - Teams

THE WORKOUT

40 Toes to bar (F1+M1 / P1 +P2) Split between anyhow

30 Worm Thrusters (F2+M2 / P3 + P4)

----- 

30 Worm Thrusters (F1+M1 / P1 +P2)

40 Toes to bar (F2+M2 / P3 + P4) Split between anyhow

-----

40 Pull ups (F1+M1 / P1 +P2) Split between anyhow

30 Worm Thrusters (F2+M2 / P3 + P4)

-----

30 Worm Thrusters (F1+M1 / P1 +P2)

40 Pull ups (F2+M2 / P3 + P4) Split between anyhow

10 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. 

Synchro 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 the athletes 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. The synchro portion is counted when both athletes make contact with their feet on the bar at the same time.

Worm Thrusters: The worm thruster starts with the worm on the same shoulder for both athletes. The hip crease must clearly pass below the top of the knees in the bottom position. The athletes will then move the worm overhead and onto the opposite shoulder before beginning the next rep.

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.

WORKOUT FLOW

Athletes will work in pairs through the workout, each pair will complete their work and then both pairs will swap, e.g. whilst Pair 1 is working on the toes to bar the other pair is working on the worm thrusters. Then, when both pairs have finished, they will swap so Pair 2 is on the toes to bar and Pair 1 will work on the worm thrusters. Once finished both pairs must have passed the line at the crowd end to end the workout.

MOVEMENT STANDARDS

Row: Cals to be reset after each athlete.

HSPUs: 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.

Assault Bike: Cals to be reset after each athlete.

Burpee Box Jumps: The athlete will start by completing a burpee facing the box, this is not a lateral burpee- the chest must make contact with the floor for the rep to count. Using a two-footed takeoff the athlete will then jump on top of the box and land with both feet. The athlete must stand tall whilst on top of the box with the hips and knees extended, the athletes may then choose to step or jump down on the same side of the box. The rep is complete when both feet have landed on the floor. Note: Only the athlete's feet may touch the box for the rep to count. Athletes cannot use their hands on their legs to assist the jump. 

DB STOH: The dumbbell is to be moved from the shoulder to the overhead position through any kind of jerk or press movement. At the top the athlete must be stood with knees and arm/s at full extension and the dumbbell/s over or slightly behind the midline of the body. If the dumbbell is brought down before full extension is achieved the rep will not be credited. Athletes do not need to alternate reps on each arm.

WORKOUT FLOW

All athletes will start at the crowd end, on go P1 will move out to the rower to complete the row cals, once they finish on the row they will move on to the DB STOH and P2 will leave the start point to begin their turn on the rower. This will continue in a waterfall style until all athletes have worked through the stations in the listed order for 3 rounds. Athletes can only progress to the next station once ALL athletes have completed their work. Once an athlete has completed their full 3 rounds they will return to the start position (by the crowd behind the line) whilst the rest of the team finish the workout. The last athlete must cross the line into the starting/finishing area for the workout to be complete.

THE WORKOUT

ALL ATHLETES

0-5 MINUTES:

P1: 1RM HANG SNATCH

P2: 1RM SNATCH

5-10 MINUTES:

P3: 1RM HANG CLEAN

P4: 1RM CLEAN

MOVEMENT STANDARDS

Hang Snatch: The barbell begins in the hang position and must be lifted overhead in one motion. There must be a clear pause at the hang position before the athlete begins the lift. Power, squat, muscle and split snatches are all permitted, but in each instance the athlete's feet must be brought back in line. This is not a GTOH, a clean and jerk is a no rep. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the midline of the body with the feet in line. Only the athlete's feet can touch the floor during the rep. 

Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat, muscle and split snatches are all permitted, but in each instance the athlete's feet must be brought back in line. This is not a GTOH, a clean and jerk is a no rep. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the midline of the body with the feet in line. Only the athlete's feet can touch the floor during the rep.

Hang Clean: Each rep can begin anywhere from hip and below but above the knees. Athletes will then bring the barbell from the hang position up to the front rack position. Any kind of hang clean can be performed as long as the bar is stood up to full extension. The rep is credited when the athlete's hips and knees are fully extended, and the bar is resting on the shoulders with elbows in front of the bar.

Clean: Each 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 kind of hang clean can be performed as long as the bar is stood up to full extension. 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.

WORKOUT FLOW

Every team will have 2 athletes working at the same time (2 barbells per team). Mixed teams will have 1 male and 1 female athlete working on a snatch variance and 1 male and 1 female athlete working on the clean variance. Teams can assist with loading the bar. 

There will be 2 judges per lane.

Athletes unload their bar once they hit their final lift at the end of the workout.  

Athletes must use barbell clips. 

If the bar is dropped before the lift is completed and the judge gives a sign that the rep has been completed then the rep will not count. 

THE LAST STAND - EVENT 4 - 12 MINUTE TIME CAP

THROWDOWN
20 Worm C+J (Split between 2 in any order)

-----

P1+P2 / F1+F2: 20 RC (split between) 

-----

P3 / M1: 30 Deadlifts @ 100/70KG + 800/600M Bike Erg

P4 / M2: 800/600M Bike Erg + 30 DLs

-----

P3+P4 / M1+M2: 20 RC (split between) 

-----

P1 / F1: 30 Deadlifts + 800/600M Bike Erg

P2 / F2: 800/600M Bike Erg + 30 DLs

-----

20 Worm C+J (Split between 2 in any order)

COMPETE

30 Worm C+J (Split between 2 in any order)

-----

P1+P2 / F1+F2: 30 RC (split between) 

-----

P3 / M1: 30 Deadlifts @ 130/90kg + 1000/800m Bike Erg

P4 / M2: 1000/800m Bike Erg + 30 DLs

-----

P3+P4 / M1+M2: 30 RC (split between) 

-----

P1 / F1: 30 Deadlifts + 1000/800m Bike Erg

P2 / F2: 1000/800m Bike Erg + 30 DLs

-----

30 Worm C+J (Split between 2 in any order)

FLOW: 

2 Man Worm Split between 2, they can choose who performs and for how many. After the worm C&J buy in P1 & P2 will move on to the rope climbs whilst P3 & P4 will rotate through the double unders and deadlifts. Then, once both pairs have completed their section of work, they will swap and complete the opposite. Then, the team will go back to the worm to complete the final worm C&J. A pair can return to the worm once they are complete and the other paid can join them when they are done. Once the worm work is complete all athletes must cross the line at the crowd end to finish the workout. 

There will be 2 judges per lane, judges will stay by their station and not swap with the athletes.

MOVEMENT STANDARDS:

Worm Clean and Jerk: The worm Clean and Jerk starts with the worm on the ground and both athletes standing to the side. The athletes will then lift the worm to their shoulders and then over their heads to the opposite shoulder, full lockout of the arms is not required. The rep will count once the worm has passed over the head and has been caught on the opposite shoulder. The athletes will then drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. 

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 before starting the descent. The rep will be completed when the athlete touches the crossbeam.

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. 

Bike Erg: Judge to reset the Bike Erg monitor between each athlete.

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.