True Atlantic Games 2022

EMOM x 10 (You Go, I Go)
15 Wallballs
5 Burpee Box Jump Overs
AMRAP Toes to Bar

Event 1 – “Beach Ball” 
EMOM x 10 Mins

RX:

15 Wall Balls #20/14 @10”/9”

5 Burpee Box Jump Overs 24”/20”

AMRAP Toes to Bar

INT:

12 Wall Balls #20/14 @10”/9”

5 Burpee Box Jump Overs 24”/20”

AMRAP Toes to Bar

NOV:

12 Wall Balls #14/10 @10”/9”

5 Burpee Box Get Overs 20”

AMRAP Knee Raises

Event Rules 

EMOM10 (You go, I go style) 
One partner works for one minute, while the other rests, and then switches. 
Athletes are responsible for changing height of box

Rx / Intermediate Division: 

Wall Ball 
10’/ 9’ target 
Athlete must squat below parallel in the squat 
Hips must CLEARLY pass below top of knee
Middle of ball must touch the target at or above the target line
Ball cannot be dropped and then caught at the bottom of the squat, then proceed with next rep
Burpee Box Jumps Over 
24”/ 20” box height 
Chest and thighs must touch the ground on each burpee 
Burpee is completely facing the box 
Two foot take off on each jump 
Both feet must make contact with box and  pass completely over the box
Do not have stand all the way up over the box 
Toes to Bar 
Both feet must touch the bar at the same time 
Both feet must break the plane of the bar at the bottom of the rep (behind the bar) 
Feet cannot touch the floor or rig during movement  

Novice Division: 

Wall Ball 
10’/ 9’ target 
Athlete must squat below parallel in the squat 
Hips must CLEARLY pass below top of knee
Middle of ball must touch the target at or above the target line 
Ball cannot be dropped and then caught at the bottom of the squat, then proceed with next rep
Burpee Box Get Over 
20” box height 
Chest and thighs must touch the ground on each burpee 
Burpee is completely facing the box 
Two foot take off on each jump
Step Overs are allowed* 
Both feet must make contact with box and  pass completely over the box
Do not have stand all the way up over the box
Knee Raises 
Both knees must come above hip level at the top of each rep  
Both feet must break the plane of the bar at the bottom of the rep (behind the bar)  
Feet cannot touch the floor or rig during movement

RX- 45/35 Empty Bar

225,245,265,285,295,305,315,325

155,165,175,185,195,205,215,225

INT- 45/35 Empty Bar

165,185,195,205,215,225,235,245

115,125,135,145,155,165,175,185

NOV- 35/15 Empty Bar

135,145,155,165,175,185,195,205

65,75,85,95,105,115,125,135

Event Rules 

Time cap: 10 minutes per athlete 
While the male athlete is working, the female athlete is changing their weights. Vice Versa for second 10 min AMRAP.
1 Min Barbell Transition between AMRAPS

All Divisions: 

Cleans 
Any variation of clean is allowed (Squat, power, split) 
Athlete must stand all the way up at the top of each clean, do not drop the weight until the judge says “good rep” 
There cannot be a pause at any point between the floor and shoulders.
Knees cannot make contact with the platform.
Athletes may attempt the weights several times.
Run 
Athletes stay to the Right unless to pass
Must turn all the way around both pylons at the turn around point 

3-3-3-4 Min AMRAPS *1 Min rest and reset

20/15 Cal Row

10 Double DB Syncro S2OH 

20 yards Double DB Front Rack Walking Lunges

AMRAP Tire Flips

RX:

50s/35s # DBs

#600 Tire

Finished at 20 Reps

INT:

35s/25s # DBs

#600 Tire

Finished at 15 Reps

NOV:

25s/15s # DBs

#350 Tire

Finished at 20 Reps (Solo Flips, 10 Each)

Event Rules (All Divisions)

3-3-3-4: the first three rounds are 3 minutes of work, one minute of rest. The fourth round is 4 minutes straight of work. 
Both athletes start behind the rower and must clip in after 3,2,1,go.
Athletes may not let go of the handle until the required amount of Calories are completed. NO ROLLOVER CALS 

Rx: Score is time taken to complete 20 tire flips or number of tire flips if 20 not completed. 

Intermediate: Score is time taken to complete 15 tire flips or number of tire flips if 15 not completed. 

Novice: Score is 20 total tire flips (10 each) 

Athletes row and lunge at the same time, cannot move on to the next movement until both athletes are done. 
Athletes flip the tires together as a team. Tire stays where it sits at the end of each round. Must be flipped in the direction away from the start line

If you do not finish, score is time cap plus amount of tire flips left

Event 4 – “Tri-City” 
For Time:

1 Mile Run (800m each)

4k Echo Bike

300m Swim

Event Rules 

Time cap: 20 minutes 

All Divisions: 

Run
Athletes run 800m each, one running at a time. 
Bike
A minimum of 1 km per teammate is required. 
One on the bike at a time 
Swim 
Both athletes must be in the pool to start
50m Minimum per Team
Kick boards are available for any athlete who needs it without penalty
RX athletes may stop and rest, but NOT PROGRESS forward
INT + NOV may walk on pool floor

Event 5 – “Hang Ten”
RX

For Time:

21 Syncro Power Snatches

21 Syncro Pullups

15 Syncro Power Snatches

15 Syncro Chest to Bar

9 Syncro Power Snatches

9 Syncro Bar Muscle Ups

#95/65

INT

For Time:

21 Syncro Power Snatches

21 Syncro Pullups

15 Syncro Power Snatches

15 Syncro Chest to Bar

9 Syncro Power Snatches

9 Syncro Burpee Chest to Bar

#75/55

NOV

For Time:

21 Syncro Power Snatches

21 Syncro Jumping Pullups

15 Syncro Power Snatches

15 Syncro Jumping Chest to Bar

9 Syncro Power Snatches

9 Syncro Burpee Jumping Chest to Bar

#55/45

Event Rules 

Time cap: 8 Minutes 
All movements are synchro 

All Divisons : 

Power Snatches 
Athletes must have barbells locked out at the top of each rep to be synchronized. 

Pull-Ups 
Any pull-up variation is permitted (Kipping, strict, butterfly) 
Athletes must have chin over the bar at the same time to be synchronized. 
Both feet must break the plane of the bar at the bottom of the rep (behind the bar)  

Chest-to-bar Pull-Ups: 
Any pull-up variation is permitted (Kipping, strict, butterfly) 
Chest must touch the bar for a good rep 
Both feet must break the plane of the bar at the bottom of the rep (behind the bar)  
Both athletes must touch the bar with their chest at the same time to be synchronized

Bar Muscle Ups: 
Athlete must come completely above the bar and lock out the elbows for a good rep 
Athletes must pass through a “Dip” position before locking out and show a full support position before dropping into the next rep. Athletes may not drop into the next rep until the judge signals good rep.
Both athletes must be locked out at the top at the same time to be synchronized (one athlete may wait for their teammate to join them, but cannot come down without their teammate being locked out as well) 
Both feet must break the plane of the bar at the bottom of the rep (behind the bar)  
Athletes feet cannot be even with or above pullup bar in their kip at any point

Burpee Pull-Ups 
A full burpee and pull-up must be completed synchronized 
Both athletes must have their chests and thighs on the floor at the same time to be synchronized
Athletes must have chin over the bar at the same time to be synchronized. 
A jumping pull-up or kipping pull-up is permitted. 

Jumping Pullups/Chest to Bar
Syncro is same as above, Athletes will be on stacked plates
Height between top of head and bar will be 6 inches

Burpee Jumping Chest to Bar
Syncro at bottom of Burpee and chest contact to bar

2 Wall Walks

3 Sand Bag Cleans

4 Sand Bag Front Squats

5 Burpee over Sandbag