The MFLH Fight For the Fittest 2022

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Rx:
9:00 Clock…
40/30 Calorie C2 Bike
— into —
5RFT:
8 Toes to bar
8 Pull-ups
8 Line Facing Burpees
— into —
MAX Calorie C2 Bike with remaining time…

Intermediate:
9:00 Clock…
40/30 Calorie C2 Bike
— into —
5RFT:
10 Toes to bar
10 Line Facing Burpees
— into —
MAX Calorie C2 Bike with remaining time…

On the count of 3,2,1 go all athletes may cross the starting line and begin on their bike. Once their designated calories are completed, the athlete can leave the bike and move to the TTB. The athlete will then work through 5 rounds for time of their division’s reps/movements. Once the athlete finishes all 5 rounds, they will return to the bike, which must be reset to zero, and complete as many calories as possible in the remaining time. Score will be the total reps completed at the 9 minute mark.

Movement standards

C2 Bike - Athletes can sit or stand on the bike. The monitor must show completed calories prior to the athlete leaving the bike. If the judge determines that the athlete prematurely departed the bike, the athlete will be told to return to the bike. The judge will inform the athlete of the required amount of calories needed to complete the work. The monitor will be set for all athletes at the start of the workout. When returning to the bike, the athlete will be responsible for resetting the monitor if it’s still on or will pedal to start the monitor if it’s off. Athletes can not adjust the monitor settings or the damper. Seat height can be set by the athlete prior to the start of workout.

Toes to Bar - Athletes must start the movement from a full hang with arms extended and feet off the floor. The movement starts with the athlete's feet off the floor and behind midline. The rep is completed when BOTH athletes feet hit the bar at the SAME time.

Pull ups (RX Only) - Athletes must start the movement from a full hang position with arms at full extension. Rep is completed when the athletes chin is CLEARLY over the bar. Athletes may choose any form of pull up (butterfly, kipping, strict) and any grip type. Athletes may wear grips and use chalk but may not put anything on the bar (no tape, chalk, wax, etc.)

Line Facing Burpees - All athletes in all divisions will have the same standards. The burpee starts from the standing position. The athlete MUST touch their chest to the floor and be perpendicular to and facing the line at the bottom of the rep. No part of the athlete’s body may be touching the line at the bottom of the rep.
When crossing over the line, the athlete may jump, hop, skip, or step over the line. Both hands have to be off the floor when crossing the line. The next rep can not begin until the athlete's body is completely on the other side of the line.  If the athlete is determined to have a “no rep”, the athlete must complete the missed rep on the same side that was missed to continue.

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Rx:
400m Run
— into —
3 rounds of:
24/18 Tsunami Ground to Overhead 40lb
12 Box Jump Overs 24/20
— into —
600m Row
— into —
3 rounds of:
24/18 Tsunami Thrusters 40lb
12 Box Jump Overs 24/20
— into —
800m Run

16:00 Time Cap

Intermediate:
400m Run
— into —
3 rounds of:
12 Tsunami Ground to Overhead 40lb
12 Tsunami Step Ups 40lb, 24/20
— into —
600m Row
— into —
3 rounds of:
12 Tsunami Thrusters 40lb
12 Tsunami Step Ups 40 lb, 24/20 inch
— into —
800m Run

16:00 Time Cap

Workout Description

On the count of 3,2,1… Go, all athletes will be released and will start their run. They will run up to their designated lane into the running lane and start their 400m loop. After the 400m run is complete, they will return down through their designated lane to their working station and complete their 3 rounds of Tsunami G2O and BJO/Tsunami step ups. Once all 3 rds are complete, athletes may begin their 600m row. Once all 600m are complete, the athlete will return to their station and complete 3 rounds of Tsunami thrusters and BJO/Tsunami step ups. Once these 3 rounds are complete, the athlete will run down their assigned lane and start their 800 m run (two loops). The Athlete will return down their lane and will finish at the designated finish line.
The athletes score will be the time it took to complete all work. Time cap will be 16 min. Each 400m  run sequence will count as 1 rep

Tie Breaker will be the total amount of time it takes the athlete to complete the 600m row as shown on the rower.

Movement Standards

Run- Athletes will start behind the designated start line. The athlete will run down their designated lane to the open running zone. In the open running zone, there will be no designated lanes. All athletes will be directed through the same loop around the building. Upon completion of the run, athletes will return down their designated lane to work station or finish line.
Any athlete that does not follow the above standards will be told to restart their run. If any athlete is determined to cut through any markers with the intention to cheat they will receive a last place score for the event.
400m - 1 loop
800m - 2 loops
Athletes must complete the entire run for the rep to count.

Row- Athletes monitor will be set to meters and the damper will be set to a designated level. Athletes may not adjust the monitor or the damper! The rower turns on and starts automatically when the athlete begins their row. The athlete can not let go of the handles until the 600m are completed. If the Judge determines early departure, the athlete will be assigned a new finish distance, to be determined by the discretion of the judge.

Tsunami Ground to Overhead- Athletes will take the bag from the floor. All lifts must be taken from black mat platform. Ground to overhead is defined as any movement that gets the bag from the ground to the overhead position. Athletes must demonstrate full extension of the hips, arms and knees at the top of the rep. The bag must be over the top of the athlete’s head with full extension to complete the rep. Athletes may hold either set of handles on the bag.
After the last rep with the bag, the bag must be on the black platform mat before the athlete advances to their next movement. If not, the athlete will be instructed to return and place the bag on black mat. If the athlete drops the bag from any height it will be considered a no rep.

Box Jump Overs (RX Divisions)- Athletes can not step up to the box. Athletes can jump off, jump over or step down from the box. If any part of the athlete's body touches the box other than their feet it is a no rep.

Box Step ups (Intermediate Divisions)- Athletes must step up and step down. No jumping allowed. Athletes do not have to alternate legs. Athletes MUST demonstrate knee and hip extension at the top of the box. Rep is completed at the top of the box. Athletes may hold the Tsunami bag any way as long as the bag does not touch the ground or the box at any point during the rep.

Tsunami Thrusters- Athletes must take the bag from the black mat. Movement ends with the bag overhead with arms locked out and knees and hips in full extension. The athlete’s hip crease must pass BELOW 90 degrees at the bottom of the squat.  The athlete can squat clean thruster the first rep.
Athlete’s may hold either set of handles. The bag must be on the black platform mat before the athlete advances to their next mvmt. If not, the athlete will be instructed to return and place the bag on black mat. If the athlete drops the bag from any height it will be considered a no rep.

Tie Breaker will be the time off the rower.

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Rx:
Against a 5:00 running clock complete…
9 Squat Clean & Jerks 135/85
7 Squat Clean & Jerks 165/105
5 Squat Clean & Jerks 195/125
AMRAP Squat Clean & Jerks 225/145 with remaining time

Intermediate:
Against a 5:00 running clock complete…
9 Squat Clean & Jerks 115/65
7 Squat Clean & Jerks 135/85
5 Squat Clean & Jerks 155/105
AMRAP Squat Clean & Jerks 175/125 with remaining time

Workout Description

On the count of 3.2.1 go, all athletes will approach their barbell and begin the 9 clean and jerks. They will then remove the clips and add the next set of designated weights and re-apply clips. They will then complete their 7 clean and jerk reps. They will repeat the above steps until they reach the last weight. Once athletes have reached the final weight, they will then complete an AMRAP at the final weight with the time remaining.

Athletes score will be reps completed in the 5 min AMRAP. There will be no tiebreaker.

Movement Standards

Clean and jerk- All cleans must be a squat clean with the bar taken from the floor. The athlete's hip crease must pass below 90 degrees during the squat clean. The athlete must stand up and demonstrate full extension of the hips and knees at the top of the clean. 
A power clean will not be allowed.  

The athlete can get the barbell overhead using a push jerk, split jerk, push press or strict press. The athlete may before a squat clean thruster (cluster).

The athlete may drop the bar after the completed rep or elect to do touch and go reps. The athlete can not bounce the barbell from the ground.

All lifts must have the correct weight with assigned clips to be counted. Any lifts performed at the incorrect weight or without clips will be a no rep.
All lifts must be done from the designated lifting area to count.
Athletes are responsible for their own plate changes.