The Catoctin Classic 2024

AMRAP 6

Part A

Athlete 1, For Total Calories –

C2 Bike

Part B

Athletes 2 & 3, For Total Rounds + Reps –

4-8-12-16-20...etc

Pull-Ups

Double Dumbbell Thruster

Division Standards -

Open - C2 Bike, Pull-Ups, Double Dumbbell Thruster (40s/25s)

Scoring Standards - Event 1 will have two separate scores:

Part A - Total Calories Biked. Calories will be recorded as what is showing on the screen when time expires; no rollover calories will be counted. 

- This workout is for Part A score only

Part B - Total Reps Completed

Team Flow -

At 3, 2, 1, Go…Athlete 1 will begin pedaling on the C2 Bike for total calories. The screen will begin at zero calories and damper may be set however the athletes choose and may be adjusted throughout the workout as desired.

At the same time, Athletes 2 & 3, working one at a time, will complete as many reps as possible of Pull-ups and DB Thrusters. The reps begin at 4 of each movement, and increase by 4 repetitions with every new round. 

Athletes may change positions at any time throughout the workout. Once the first Athlete comes off the C2 Bike, they will trade places with Athlete 2 or 3 and jump into the AMRAP in whatever round has been achieved to that point.

Movement Standards -

C2 Bike - The first athlete may begin sitting on the C2 Bike without moving the pedals. No Athletes may touch the screen or change the monitor, only the judge will operate the bike screen. 

Pull-Ups - All pull-ups will begin with the Athlete below the bar with a fully extended arm. A rep will be counted as good when the Athlete’s chin has fully cleared the plane of the pull-up bar. Reps may be strict, kipping, or butterfly. Athletes may use chalk and grip; no bars will be taped. Teams may select which of their Athletes perform the pull-up reps, it is not necessary for all three Athletes to perform pull-ups.

Double DB Thruster (40/25) - All reps will begin with the Athlete holding both DBs in the front rack position, the Athlete will then squat below parallel - with the hip lower than the knee, and then in a single motion, the Athlete will stand tall and press both DBs overhead. A rep will be counted as good when the Athlete is standing tall with both DB overhead and full extension of arms, hips, and knees. For the first rep, Athletes may squat clean the DBs.

AMRAP 6

Part A

Athlete 1, For Total Calories –

C2 Bike

Part B

Athletes 2 & 3, For Total Rounds + Reps –

4-8-12-16-20...etc

Pull-Ups

Double Dumbbell Thruster

Division Standards -

Open - C2 Bike, Pull-Ups, Double Dumbbell Thruster (40s/25s)

Scoring Standards - Event 1 will have two separate scores:

Part A - Total Calories Biked. Calories will be recorded as what is showing on the screen when time expires; no rollover calories will be counted.

Part B - Total Reps Completed - This workout is for Part B score only

Team Flow -

At 3, 2, 1, Go…Athlete 1 will begin pedaling on the C2 Bike for total calories. The screen will begin at zero calories and damper may be set however the athletes choose and may be adjusted throughout the workout as desired.

At the same time, Athletes 2 & 3, working one at a time, will complete as many reps as possible of Pull-ups and DB Thrusters. The reps begin at 4 of each movement, and increase by 4 repetitions with every new round. 

Athletes may change positions at any time throughout the workout. Once the first Athlete comes off the C2 Bike, they will trade places with Athlete 2 or 3 and jump into the AMRAP in whatever round has been achieved to that point.

Movement Standards -

C2 Bike - The first athlete may begin sitting on the C2 Bike without moving the pedals. No Athletes may touch the screen or change the monitor, only the judge will operate the bike screen. 

Pull-Ups - All pull-ups will begin with the Athlete below the bar with a fully extended arm. A rep will be counted as good when the Athlete’s chin has fully cleared the plane of the pull-up bar. Reps may be strict, kipping, or butterfly. Athletes may use chalk and grip; no bars will be taped. Teams may select which of their Athletes perform the pull-up reps, it is not necessary for all three Athletes to perform pull-ups.

Double DB Thruster (40/25) - All reps will begin with the Athlete holding both DBs in the front rack position, the Athlete will then squat below parallel - with the hip lower than the knee, and then in a single motion, the Athlete will stand tall and press both DBs overhead. A rep will be counted as good when the Athlete is standing tall with both DB overhead and full extension of arms, hips, and knees. For the first rep, Athletes may squat clean the DBs.

With a 15 Minute Total Time Cap, Complete For Total Weight -

With a 5 Minute Time Cap, Athlete 1 Completes -

1 Complex of Snatch + Hang Snatch + Overhead Squat

With a 5 Minute Time Cap, Athlete 2 Completes - 

1 Complex of Snatch + Hang Snatch

With a 5 Minute Time Cap, Athlete 3 Completes -

1 Snatch

Division Standards -

Open - Males must utilize a 45lb barbell, Females must utilize a 35lb barbell

Scoring Standards -

Total Weight Lifted - All 3 Lifts will be Added Together for a Final Team Score

Team Flow -

At the top of each 5 minute block of lifting, the Athlete selected to complete the current complex will be able to attempt as many sets of the complex as they would like within their time block. Team members may help to load and unload the barbell throughout the entire event.

The judge will notify the team when the new lifting block begins and the next Athlete may start their complex. 

If an Athlete has started their lift before the 5 minute block expires, they may complete the lift into the next lifting block. The lift will be counted if it is deemed a good rep by the judge.

Movement Standards -

Athlete 1 will begin by completing the following complex: Snatch, Hang Snatch, Overhead Squat. This complex must be completed unbroken with both hands holding the barbell for all movements. Snatches may be power or full squat, the athlete may choose. Beginning with the snatch – the barbell with start on the ground and move in one motion overhead with a full extension of the arms, hips, and knees. The Athlete will then control the bar back to the waist and may complete the next movement of the complex from either the low or high hang position (anywhere above the knees) - the barbell will not touch the ground - and finish with the barbell overhead with full extension of the arms, hips, and knees. With the bar remaining overhead, arms in full extension, the Athlete will complete a full squat with hips below knees, then stand to full extension of the hips and knees with the barbell locked out overhead.

Athlete 2 will begin by completing the following complex: Snatch, Hang Snatch. This complex must be completed unbroken with both hands holding the barbell for all movements. The snatch will begin with the barbell on the ground and move in one motion overhead with a full extension of the arms, hips, and knees. The Athlete will then control the bar back to the waist and may complete the next movement of the complex from either the low or high hang position - the barbell will not touch the ground - and finish with the barbell overhead with full extension of the arms, hips, and knees. Snatches may be power or full squat, the athlete may choose. 

Athlete 3 will complete a single snatch. The snatch will begin with the barbell on the ground and move in one motion overhead with a full extension of the arms, hips, and knees. Snatch may be power or full squat, the athlete may choose.

With a 7 Minute Time Cap, Complete For Max Distance / Reps -

100’ Partner Sled Push* - Starting w/ 45lbs & Adding 45lb Each Round

*At the Start of Each Round, One Athlete Completes –

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

Division Standards -

Open - Sled Push, Kettlebell (53/35)

Scoring Standards -

Score is the Total Reps Completed – Based on Total Number of Feet Traveled with the Sled (10’ = 1 rep)

Team Flow -

At 3, 2, 1, Go…Athlete 1 will complete 10 Russian KB Swings and 10 KB Goblet Squats. Once the final squat is completed, Athletes 2 & 3 will partner push the sled 50’ down using only the low bar and 50’ back using only the high bar. The sled will never rotate or turn at the end of the lane, the Athletes will change position and push from the other side of the sled. Once the sled has returned to the starting position, any Athlete must complete the KB work, a 45# plate must be added to the sled, and then another 100’ sled push must be completed. The workout will continue in this fashion until time has expired.

Movement Standards -

Russian KB Swing - KB will begin on the ground and the Athlete will swing the KB from between their legs, and with straight arms lift the KB to eye level with straight arms. 

KB Goblet Squat - Athlete will hold the KB with both hands in the front rack position. They will begin standing tall, with full extension of the hips and knees, and complete a full squat with the hips below knees, and then return to a full stand with extension of the hips and knees. 

Sled Push - Two Athletes will push the sled at a time. The sled will begin behind the starting line. On the first 50’ the athletes must use the low bar to push the sled down their lane past the finish line. Then the athletes will move to the other side of the sled and push back 50’ with the high bar. The sled will never rotate. At the end of every 100’ push, one additional 45# plate will be added to the sled. Two Athletes must always push the sled.

With a 12 Minute Time Cap, Complete 5 Rounds of -

20 Shoulder to Overhead

20 Hang Power Clean

20 Front Squat

10 Synchronized Burpees*

*All 3 Athletes on the Team Complete

Division Standards -

Open Ladder Weights - Round 1 (95/65), Round 2 (115/75), Round 3 (135/85), Round 4 (155/105), Round 5 (185/125)

Scoring Standards -

Time Completed; If team is time capped, it is 12 minutes + unfinished reps

Team Flow -

At 3, 2, 1, Go…Athlete 1 will begin with 20 Shoulder to Overhead reps at the first weight designated, then move on to the 20 Hang Power Cleans, and then the 20 Front Squats. They may continue through as few or as many reps as they would like and Athlete 2 and 3 may sub in at any time. There will only be one Athlete working on the barbell at a time. Once all 60 reps on the barbell have been completed, all 3 Athletes will perform 10 synchro burpees. Then the team will reload the barbell to the next weight and start again with 20 Shoulder to Overhead reps, and so on. If the team completes all 5 rounds of work, their score is the total time of the final synchro burpee. 

Movement Standards -

Shoulder to Overhead - The Athlete will begin with the barbell on the ground and bring to their shoulders however they choose. The Athlete will then press the bar overhead; the rep will be counted as good when the arms are fully locked out overhead and there is full extension of the knees and hips. The Athlete may Strict Press, Push Press, Push Jerk or Split Jerk. 

Hang Power Cleans - The Athlete will begin the movement with the bar at the waist and may complete the clean from either the low or high hang position - the barbell will not touch the ground - and finish with the barbell in the front rack position with full extension of the hips and knees.

Front Squats - The Athlete will begin the movement with the bar in the front rack position and hips and knees fully locked out. The Athlete will squat full, with hips below knees, and then will return to a standing position with the hips and knees locked out.

*For any of the barbell movements, if the team switches team members, the next Athlete must take the barbell from the ground to then begin the next movement in the workout.

Synchro Burpees - The burpee will be considered synchro as long as all three Athletes have their chests resting on the ground at the same time, and then at the top of the burpee, all three Athletes will high five in a circle for the rep to count.

On a 10 Minute Clock, Complete 1 Round* -

80 Calorie Row

60 Toes to Ring

40 Single Dumbbell Box Step Over

*2 Athletes on the Team Working at a Time

In the Time Remaining, Complete Max Reps* –

Based on the Team’s Skills, Choose from the Following:

Ring Muscle Up (3 points per rep)

Handstand Push-Up (2 points per rep)

Wall Walk (1 point per rep)

*1 Athlete on the Team Working at a Time

Division Standards -

Open- Row, Toes to Ring, Single Dumbbell Box Step Over (50/35)(20”), Minimum 1 Gymnastic Skill Listed Above

Scoring Standards -

Part A – Total Reps Completed; Each rep will be multiplied by the designated amount of points based on skill-level chosen for a final score - This workout is for Part A score only

Part B - Time Completed; If team is time capped, it is 10 minutes + unfinished reps

Team Flow -

At 3, 2, 1, Go…Athletes 1 & 2 will each begin working on the chipper buy-in. They may choose any movement to begin and will chip away at the reps. Athletes may switch places at any time during the workout. Once a team has completed the full buy-in of Rowing, TTR, and Box Step Overs, they will immediately begin working on the gymnastics movement of their choice. At this point, Athletes will work one at a time to earn points by completing gymnastics reps. The Athletes may choose whichever movement they want at any time, and switch team members however frequently they choose. 

Movement Standards -

Row Calories - The handle must remain in the catch until the time begins, then the Athlete may pick up the handle and begin rowing. Only the judge will touch the screen and display, the Athletes may not touch the screen. The Athlete may choose their damper placement. The current rowing Athlete must remain seated until the display shows 80 calories.

Toes to Rings - The Athlete will begin below the rings with arms fully extended and feet not touching the ground. The rep will be counted as good when each of the Athlete’s feet have passed through the opening of the rings. 

DB Box Step Over - The Athlete will begin standing on the floor holding the DB. The DB may be held at the side, or in the front rack position. The DB may not rest independently on the Athlete’s shoulder. The Athlete will step up onto the top of the box, the hips are not required to open fully, however both feet must touch the top of the box before the Athlete may step down on the opposite side.

Wall Walk - The Athlete will begin lying prone with their chest on the ground and their feet against the wall. Their hands must begin at their shoulders. Then the Athlete will press their body up, moving their feet up the wall as they walk their hands back to a tape line that is 16” away from the wall. Once any part of both hands has touched the tape line, the Athlete may walk their hands back out to the prone position with their hands at their shoulders. 

Handstand Push-Ups - The set up for each lane will be two 25# plates with an Abmat in between. Athlete will begin with their hands on either plate, kick into a handstand with their feet against the wall and arms locked out. They will lower their body down until the top of their head has made contact with the Abmat, and then the Athlete will press back up until the arms are fully extended and heels are in contact with the wall. Reps may be strict or kipping.

Ring Muscle-Ups - Athletes will begin below the rings with arms fully extended, (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The Athlete must pass through a dip before locking out the arms fully at the top of the rings.

On a 10 Minute Clock, Complete 1 Round* -

80 Calorie Row

60 Toes to Ring

40 Single Dumbbell Box Step Over

*2 Athletes on the Team Working at a Time

In the Time Remaining, Complete Max Reps* –

Based on the Team’s Skills, Choose from the Following:

Ring Muscle Up (3 points per rep)

Handstand Push-Up (2 points per rep)

Wall Walk (1 point per rep)

*1 Athlete on the Team Working at a Time

Division Standards -

Open- Row, Toes to Ring, Single Dumbbell Box Step Over (50/35)(20”), Minimum 1 Gymnastic Skill Listed Above

Scoring Standards -

Part A – Total Reps Completed; Each rep will be multiplied by the designated amount of points based on skill-level chosen for a final score

Part B (Tiebreak) - Time Completed; If team is time capped, it is 10 minutes + unfinished reps - This workout is for Part B score only

Team Flow -

At 3, 2, 1, Go…Athletes 1 & 2 will each begin working on the chipper buy-in. They may choose any movement to begin and will chip away at the reps. Athletes may switch places at any time during the workout. Once a team has completed the full buy-in of Rowing, TTR, and Box Step Overs, they will immediately begin working on the gymnastics movement of their choice. At this point, Athletes will work one at a time to earn points by completing gymnastics reps. The Athletes may choose whichever movement they want at any time, and switch team members however frequently they choose. 

Movement Standards -

Row Calories - The handle must remain in the catch until the time begins, then the Athlete may pick up the handle and begin rowing. Only the judge will touch the screen and display, the Athletes may not touch the screen. The Athlete may choose their damper placement. The current rowing Athlete must remain seated until the display shows 80 calories.

Toes to Rings - The Athlete will begin below the rings with arms fully extended and feet not touching the ground. The rep will be counted as good when each of the Athlete’s feet have passed through the opening of the rings. 

DB Box Step Over - The Athlete will begin standing on the floor holding the DB. The DB may be held at the side, or in the front rack position. The DB may not rest independently on the Athlete’s shoulder. The Athlete will step up onto the top of the box, the hips are not required to open fully, however both feet must touch the top of the box before the Athlete may step down on the opposite side.

Wall Walk - The Athlete will begin lying prone with their chest on the ground and their feet against the wall. Their hands must begin at their shoulders. Then the Athlete will press their body up, moving their feet up the wall as they walk their hands back to a tape line that is 16” away from the wall. Once any part of both hands has touched the tape line, the Athlete may walk their hands back out to the prone position with their hands at their shoulders. 

Handstand Push-Ups - The set up for each lane will be two 25# plates with an Abmat in between. Athlete will begin with their hands on either plate, kick into a handstand with their feet against the wall and arms locked out. They will lower their body down until the top of their head has made contact with the Abmat, and then the Athlete will press back up until the arms are fully extended and heels are in contact with the wall. Reps may be strict or kipping.

Ring Muscle-Ups - Athletes will begin below the rings with arms fully extended, (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The Athlete must pass through a dip before locking out the arms fully at the top of the rings.