GAINSGIVING 2024

Back Squat: Strength

1 rep max back squat

Athletes have 5 minutes on the clock to make as many attempts as they would like for a 1 rep Back Squat.

Bars will start empty and after “3, 2, 1, Go”, athletes will load their own bars, clips must be on the bar, for the rep to count.

Athletes must begin the rep with full hip extension, squat into a full depth squat (hip crease below the top of the knee), and then reach full hip extension at the top, for the rep to count.

If the athlete fails an attempt, they are responsible for re-racking their weight for another attempt.

If a spotter touches the athlete, or the bar, the rep will not count.

Scores will be calculated using the Wilks Coefficient based on bodyweight during check-in that morning.

Clean and Jerk (semi 2022): Stamina

Barbell Complex: 3 Cleans + 2 Front Squats + 1 Jerk

Athletes have 10 minutes on the clock to make as many attempts as they would like to complete the Barbell Complex. Bringing it back from Semifinals 2022:

Athletes can power or squat clean and athletes can push or split jerk. This is a complex so the movements are unbroken. Athletes cannot let go of the bar.

 Athletes will begin by loading their bar.  Clips must be on for the rep to count. 

Athletes cannot rest or stop the bar at their hips on the ascent or descent of the clean.

Athletes cannot rest or stop the bar on the ground after the first clean. Clean reps are touch and go.

Athletes may rest as long as necessary in the front rack position.

Squats must begin the rep with full hip extension, squat into a full depth squat (hip crease below the top of the knee), and then reach full hip extension at the top.

The athlete must show control at the top of the jerk before finishing the complex.

If any rep is failed, or the bar is dropped to the floor, during this complex it is a no rep. If the athlete wants to try again, they must start back at the beginning of the complex.

Athletes must stay in their box during their complex.

Scores will be calculated using the Sinclair Coefficient based on bodyweight during check-in that morning.

Bench and Pull

For Time

Athletes will start next to their bar. On “3, 2, 1, Go”, athletes will complete their first set of 9 bench press. Once athletes have finished all bench press reps they will pull the loaded sled 36ft (2x18ft). Time is stopped when the athlete pulls the sled the final 36ft and crosses the finish line.

Bench press must begin with arms fully locked out. Bar must make contact with chest, then hit full extension again. Butt must remain on the bench at all times.

Both feet must be planted on the ground while pulling the sled. Athletes may be standing or seated while pulling the sled. Athletes may not advance the sled while their feet are moving. The rep for the sled pull is counted once the whole sled crosses the line. 

Athletes are responsible for adding weights to their bar as weight increases.

Rx Men/Women:

• 9 Bench Press (155/95lbs)
• 36ft sled pull (205/145lbs)
• 6 Bench Press (185/115lbs)
• 36ft sled pull 
• 3 Bench Press (215/145lbs)
• 36ft sled pull 

Scaled Men/Women:

• 9 Bench Press (115/65lbs)
• 36ft sled pull (145/115lbs)
• 6 Bench Press (145/85lbs)
• 36ft sled pull
• 3 Bench Press (165/95lbs)
• 36ft sled pull

Deadlift: Endurance 

3 min AMRAP

Athletes will have 3 minutes on the clock for a max set of unbroken bodyweight deadlifts.

Bars will be loaded prior to the start of the clock.  (When necessary, weight will be rounded up or down to the nearest 5lbs.)

Athletes will start at their bar, standing at full extension. When the clock starts, athletes can then touch the barbell.

Athletes must complete full hip extension at the top of each rep. Athletes cannot rest at the bottom of the deadlift. Hands cannot come off of the bar until the athletes are ready to finish their set.  Athletes cannot rest for longer than 5 seconds at the top of the deadlift.

Athletes cannot bounce the bar. 

If athletes break and there is still time left on the clock, they can attempt again for a better unbroken set. The recorded score will be the bigger set.

Athletes cannot use lifting straps or grips to aid their grip. 

Snatch Ladder

6 weights each snake around

There will be 6 bars, 5 bars will have weights preloaded, if athletes make it to bar 6, they will choose what weight they would like on the bar.

Athletes will start at bar 1 and have 30 seconds to hit a snatch (squat or power). Athletes will then have 30 seconds rest as they transition to bar 2, then have 30 seconds to give as many attempts as they like on bar 2, etc. Athletes will keep moving to the next bar until they fail the snatch or until they make it to the 6th bar. If athletes get to bar 6, they will start with their 30 second rest, during which time they will declare their weight and load the bar. Athletes will then have 1 minute to accomplish the weight declared, if the athletes complete that weight, they have the option of one more attempt at a heavier load.  Athletes may not attempt a lighter weight.

Athletes must lift the bar before the 30 seconds is up, athletes can have as many attempts as they want in the 30 seconds. Bar must travel in one fluid motion from floor to overhead with full lock out.  Athletes must show control of the lift before dropping the bar.

Rx Men/Women:

·        Bar 1: 135/95lbs

·        Bar 2: 165/115lbs

·        Bar 3: 185/135lbs

·        Bar 4: 205/145lbs

·        Bar 5: 225/155lbs

·        Bar 6: athlete declares

 Scaled Men/Women:

·        Bar 1: 75/55lbs

·        Bar 2: 95/65lbs

·        Bar 3: 115/75lbs

·        Bar 4: 135/95lbs

·        Bar 5: 155/105lbs

·        Bar 6: athlete declares

Scores will be calculated using the Sinclair Coefficient based on bodyweight during check-in that morning.