The CNP Southwest Regionals Online Qualifiers

16 Minute Running Clock:

RX + INT + MASTERS:

PART A: FT

6 Wall Walks

50 Goblet Squats @ 32/24kg

4 Wall Walks

30 Goblet Walking Lunges @ 32/24kg

2 Wall Walk

PART B: For Load

BUILD TO 1RM CLUSTER.

---

SCALED:

PART A: FT

6 Wall Walks Scaled Open Standard

50 Goblet Squats @ 16/12kg

4 Wall Walks Scaled Open Standard

30 Goblet Walking Lunges @ 16/12kg

2 Wall Walk Scaled Open Standard

PART B: For Load

BUILD TO 1RM CLUSTER.

Workout flow:

Athletes will start facing the wall standing behind the taped line on the floor. 3,2,1, go - the athlete will perform 6 wall walks, before moving to their KB to perform 50 goblet squats. Will return to the wall for a further 4 wall walks, then head back to the kettlebell for 30 goblet walking lunges (which must be completed in 7.5m segments, then heading back to the wall for two wall walks. This is where the first part of the workout finishes and it is For Time. In the remaining time of the workout the athletes must establish a one rep max squat clean thruster. The athlete may make as many attempts as they like within this remaining time period, where they may go up or down in load. The heaviest successful lift will count. As long as the bar has left the floor before the buzzer for the end of the work out goes, the attempt may be completed and if successful, it will count as a good lift.

Movement standards:

WALL WALK

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

• Both hands must remain on the tape until both feet are on the wall.

• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.

• Any part of the hand may touch the tape line.

• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape line.

WALL WALK _ SCALED ONLY

• Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall.

• The line must be 2 inches wide.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must be in front of the tape line.

• No part of the hand may be touching the line.

• Both hands must remain in front of the tape until both feet are on the wall.

• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.

• The fingers may NOT be touching the tape line.

• On the descent, the feet must remain on the wall until both hands are in front of the tape line.

• No part of the hand may be touching the line.

• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

Goblet Squat

During the goblet squats, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Every rep, including the first rep, must begin with the hips and knees fully extended with the kettlebell in position. You may NOT squat Clean the 1st Rep.

• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when: - The athlete’s hips and knees are fully extended. - The kettlebell is supported in front of the body with both hands. - The athlete’s feet are in line with one another when the athlete is viewed from profile.

Goblet Walking Lunge - must be completed in 7.5 meter segments.

• During the goblet walking Lunge, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.

• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

• The athlete must alternate which foot leads for each rep.

• The rep is credited when the feet are together and the hips and legs are fully extended.

• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• In the event of a no rep for any reason, including moving the kettlebell out of the required position, the rep must be repeated.

Cluster

• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.

• A full squat clean into the thruster must be performed.

• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.

• The rep must be completed in one fluid motion from a squat clean. A power clean into a front squat is not allowed. A squat clean followed by a jerk is not allowed. It must be a squat clean into a press as one fluid movement.

• Athletes may NOT receive assistance moving or loading their barbell.

16 Minute Running Clock:

RX + INT + MASTERS:

PART A: FT

6 Wall Walks

50 Goblet Squats @ 32/24kg

4 Wall Walks

30 Goblet Walking Lunges @ 32/24kg

2 Wall Walk

PART B: For Load

BUILD TO 1RM CLUSTER.

---

SCALED:

PART A: FT

6 Wall Walks Scaled Open Standard

50 Goblet Squats @ 16/12kg

4 Wall Walks Scaled Open Standard

30 Goblet Walking Lunges @ 16/12kg

2 Wall Walk Scaled Open Standard

PART B: For Load

BUILD TO 1RM CLUSTER.

Workout flow:

Athletes will start facing the wall standing behind the taped line on the floor. 3,2,1, go - the athlete will perform 6 wall walks, before moving to their KB to perform 50 goblet squats. Will return to the wall for a further 4 wall walks, then head back to the kettlebell for 30 goblet walking lunges (which must be completed in 7.5m segments, then heading back to the wall for two wall walks. This is where the first part of the workout finishes and it is For Time. In the remaining time of the workout the athletes must establish a one rep max squat clean thruster. The athlete may make as many attempts as they like within this remaining time period, where they may go up or down in load. The heaviest successful lift will count. As long as the bar has left the floor before the buzzer for the end of the work out goes, the attempt may be completed and if successful, it will count as a good lift.

Movement standards:

WALL WALK

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

• Both hands must remain on the tape until both feet are on the wall.

• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.

• Any part of the hand may touch the tape line.

• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape line.

WALL WALK _ SCALED ONLY

• Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall.

• The line must be 2 inches wide.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must be in front of the tape line.

• No part of the hand may be touching the line.

• Both hands must remain in front of the tape until both feet are on the wall.

• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.

• The fingers may NOT be touching the tape line.

• On the descent, the feet must remain on the wall until both hands are in front of the tape line.

• No part of the hand may be touching the line.

• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

Goblet Squat

During the goblet squats, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Every rep, including the first rep, must begin with the hips and knees fully extended with the kettlebell in position. You may NOT squat Clean the 1st Rep.

• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when: - The athlete’s hips and knees are fully extended. - The kettlebell is supported in front of the body with both hands. - The athlete’s feet are in line with one another when the athlete is viewed from profile.

Goblet Walking Lunge - must be completed in 7.5 meter segments.

• During the goblet walking Lunge, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.

• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

• The athlete must alternate which foot leads for each rep.

• The rep is credited when the feet are together and the hips and legs are fully extended.

• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• In the event of a no rep for any reason, including moving the kettlebell out of the required position, the rep must be repeated.

Cluster

• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.

• A full squat clean into the thruster must be performed.

• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.

• The rep must be completed in one fluid motion from a squat clean. A power clean into a front squat is not allowed. A squat clean followed by a jerk is not allowed. It must be a squat clean into a press as one fluid movement.

• Athletes may NOT receive assistance moving or loading their barbell.

16 Minute Running Clock:

RX + INT + MASTERS:

PART A: FT

6 Wall Walks

50 Goblet Squats @ 32/24kg

4 Wall Walks

30 Goblet Walking Lunges @ 32/24kg

2 Wall Walk

PART B: For Load

BUILD TO 1RM CLUSTER.

---

SCALED:

PART A: FT

6 Wall Walks Scaled Open Standard

50 Goblet Squats @ 16/12kg

4 Wall Walks Scaled Open Standard

30 Goblet Walking Lunges @ 16/12kg

2 Wall Walk Scaled Open Standard

PART B: For Load

BUILD TO 1RM CLUSTER.

Workout flow:

Athletes will start facing the wall standing behind the taped line on the floor. 3,2,1, go - the athlete will perform 6 wall walks, before moving to their KB to perform 50 goblet squats. Will return to the wall for a further 4 wall walks, then head back to the kettlebell for 30 goblet walking lunges (which must be completed in 7.5m segments, then heading back to the wall for two wall walks. This is where the first part of the workout finishes and it is For Time. In the remaining time of the workout the athletes must establish a one rep max squat clean thruster. The athlete may make as many attempts as they like within this remaining time period, where they may go up or down in load. The heaviest successful lift will count. As long as the bar has left the floor before the buzzer for the end of the work out goes, the attempt may be completed and if successful, it will count as a good lift.

Movement standards:

WALL WALK

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

• Both hands must remain on the tape until both feet are on the wall.

• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.

• Any part of the hand may touch the tape line.

• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape line.

WALL WALK _ SCALED ONLY

• Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall.

• The line must be 2 inches wide.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must be in front of the tape line.

• No part of the hand may be touching the line.

• Both hands must remain in front of the tape until both feet are on the wall.

• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.

• The fingers may NOT be touching the tape line.

• On the descent, the feet must remain on the wall until both hands are in front of the tape line.

• No part of the hand may be touching the line.

• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

Goblet Squat

During the goblet squats, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Every rep, including the first rep, must begin with the hips and knees fully extended with the kettlebell in position. You may NOT squat Clean the 1st Rep.

• The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when: - The athlete’s hips and knees are fully extended. - The kettlebell is supported in front of the body with both hands. - The athlete’s feet are in line with one another when the athlete is viewed from profile.

Goblet Walking Lunge - must be completed in 7.5 meter segments.

• During the goblet walking Lunge, the kettlebell must be held at the chest with both hands supporting.

• The kettlebell may NOT rest on one shoulder or be held in the hang position.

• Any grip is permitted

• Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.

• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

• The athlete must alternate which foot leads for each rep.

• The rep is credited when the feet are together and the hips and legs are fully extended.

• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• In the event of a no rep for any reason, including moving the kettlebell out of the required position, the rep must be repeated.

Cluster

• The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.

• A full squat clean into the thruster must be performed.

• The rep is credited when: - the athlete’s hips, knees, and arms are fully extended; and - the bar is directly over, or slightly behind, the middle of their body.

• The rep must be completed in one fluid motion from a squat clean. A power clean into a front squat is not allowed. A squat clean followed by a jerk is not allowed. It must be a squat clean into a press as one fluid movement.

• Athletes may NOT receive assistance moving or loading their barbell.

RX + MASTERS:

500ft Shuttle Run

50 TTB

400ft Shuttle Run

50 HSPU

300ft Shuttle Run

50 CTB

---

INTERMEDIATE:

500ft Shuttle Run

35 TTB

400ft Shuttle Run

20 HSPU

300ft Shuttle Run

35 PULL UPS

---

SCALED:

500ft Shuttle Run

35 Hanging Knee Raises

400ft Shuttle Run

20 DB STOH per arm @ 1x 15/10kg

300ft Shuttle Run

35 Jumping Pull Ups

Workout flow:

Athletes will start behind the line marking the beginning of their 25 foot shuttle run. 3,2,1 go - the athlete will perform the shuttle runs before heading to the pull up bar for their TTB. Once the TTB reps are complete they will shuttle run the second distance before returning to the wall for their HSPU. Once the HSPU repetitions are complete they will complete their final shuttle runs, before heading back to the bar for their CTB reps. The clock stops once the final CTB repetition has been complete. Intermediate athletes will follow the same flow, the only difference being the number of repetitions of gymnastics movement, and their final movement will be pull-ups. Scaled athletes will have the same rep scheme as intermediate athletes and their movement stations between the shuttle runs will be hanging knee raise, single dumbbell shoulder to overhead, and jumping pull-ups. There will be a tie break time at the end of each station before the next set of shuttle runs.

Movement standards:

Shuttle Run -• Each rep of the shuttle run = 50 ft (15.24 m) - 25 ft (7.62 m) down + 25 ft (7.62 m) back.

• Each rep starts with the feet clearly behind the start line.

• At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return.

• Stepping on or touching the line will not count.

• On the final shuttle run of each round, the athlete must simply pass the line to begin the burpee pull-ups.

• One repetition of the shuttle run = 50 ft.

• If the athlete is time-capped on the shuttle run and does not complete the full 50 ft, the repetition will not count. - There is no partial credit for completing 25 ft of the shuttle-run repetition.

TTB - • Athletes begin by hanging from the pull-up bar with arms extended.

• The heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may make contact with the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Knee Raise - • The athlete must begin by hanging from the pull-up bar with arms extended.

• Heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the athlete’s knees rise above the hips.

Pull Up -

• The athlete must start each rep with arms fully extended and feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

CTB - • The athlete must start each rep with their arms fully extended and their feet off the ground.

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

HSPU -

• The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.

• The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.)

• The arms must be fully extended and in line with the body before the athlete can descend.

• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

• The hands must remain inside the 40-by-24-inch box.

• If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

• At the bottom, the head must make contact with the ground.

• If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).

• The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

• Kipping IS allowed.

• The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.

• The feet may be no wider than the width of the hands at the lockout.

Jumping Pull Ups

• The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.

• At the start of each rep, the athlete’s arms must be fully extended.

• Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

DB STOH -

• The dumbbell must be at the shoulders to begin the shoulder-to-overhead.

• A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.

• The rep is credited when the dumbbell is locked out overhead.

• The arms, hips, and legs must be extended.

• The center of the dumbbell must be over or slightly behind the center of the athlete’s body, with the feet in line.

• Athletes may NOT have assistance resetting their equipment during the workout. Once 20 repetitions have been complete with one arm the athletes must then do 20 repetitions on the other. 20 reps on the arm of their choosing must be completed before switching Arms.

RX + MASTERS:

500ft Shuttle Run

50 TTB

400ft Shuttle Run

50 HSPU

300ft Shuttle Run

50 CTB

---

INTERMEDIATE:

500ft Shuttle Run

35 TTB

400ft Shuttle Run

20 HSPU

300ft Shuttle Run

35 PULL UPS

---

SCALED:

500ft Shuttle Run

35 Hanging Knee Raises

400ft Shuttle Run

20 DB STOH per arm @ 1x 15/10kg

300ft Shuttle Run

35 Jumping Pull Ups

Athletes will start behind the line marking the beginning of their 25 foot shuttle run. 3,2,1 go - the athlete will perform the shuttle runs before heading to the pull up bar for their TTB. Once the TTB reps are complete they will shuttle run the second distance before returning to the wall for their HSPU. Once the HSPU repetitions are complete they will complete their final shuttle runs, before heading back to the bar for their CTB reps. The clock stops once the final CTB repetition has been complete. Intermediate athletes will follow the same flow, the only difference being the number of repetitions of gymnastics movement, and their final movement will be pull-ups. Scaled athletes will have the same rep scheme as intermediate athletes and their movement stations between the shuttle runs will be hanging knee raise, single dumbbell shoulder to overhead, and jumping pull-ups. There will be a tie break time at the end of each station before the next set of shuttle runs.

Movement Standards:

Shuttle Run -• Each rep of the shuttle run = 50 ft (15.24 m) - 25 ft (7.62 m) down + 25 ft (7.62 m) back.

• Each rep starts with the feet clearly behind the start line.

• At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return.

• Stepping on or touching the line will not count.

• On the final shuttle run of each round, the athlete must simply pass the line to begin the burpee pull-ups.

• One repetition of the shuttle run = 50 ft.

• If the athlete is time-capped on the shuttle run and does not complete the full 50 ft, the repetition will not count. - There is no partial credit for completing 25 ft of the shuttle-run repetition.

TTB - • Athletes begin by hanging from the pull-up bar with arms extended.

• The heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may make contact with the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Knee Raise - • The athlete must begin by hanging from the pull-up bar with arms extended.

• Heels must be brought back behind the bar.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the athlete’s knees rise above the hips.

Pull Up -

• The athlete must start each rep with arms fully extended and feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

CTB - • The athlete must start each rep with their arms fully extended and their feet off the ground.

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

HSPU -

• The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.

• The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.)

• The arms must be fully extended and in line with the body before the athlete can descend.

• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

• The hands must remain inside the 40-by-24-inch box.

• If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

• At the bottom, the head must make contact with the ground.

• If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).

• The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

• Kipping IS allowed.

• The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.

• The feet may be no wider than the width of the hands at the lockout.

Jumping Pull Ups

• The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.

• At the start of each rep, the athlete’s arms must be fully extended.

• Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

DB STOH -

• The dumbbell must be at the shoulders to begin the shoulder-to-overhead.

• A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.

• The rep is credited when the dumbbell is locked out overhead.

• The arms, hips, and legs must be extended.

• The center of the dumbbell must be over or slightly behind the center of the athlete’s body, with the feet in line.

• Athletes may NOT have assistance resetting their equipment during the workout. Once 20 repetitions have been complete with one arm the athletes must then do 20 repetitions on the other. 20 reps on the arm of their choosing must be completed before switching Arms.

5 Rounds For Time: No TC - Just get it done

RX + MASTERS:

21/18 Cal Row

15 Lateral Burpees over the DBs

9 Dbl DB Snatch @ 2 X 22.5/15KG

---

INTERMEDIATE:

21/18 Cal Row

15 Lateral Burpees over the DB

9 DB Snatch @ 1 X 22.5/15KG

---

SCALED:

18/15 Cal Row

12 Lateral Burpees over the DB

9 DB Snatch @ 1x15/10kg

Workout flow:

This workout is 5 rounds for time. The athlete will begin seated on the rower with hands off the handle. 3,2,1, go - the athlete will row their required calories, before moving to the dumbbells for the required number of lateral dumbbell burpees. Once the burpee reps are complete the athlete will perform 9 dumbbell power snatches. They will move back to the rower and complete this sequence of exercises for total of five rounds. The rower monitor must be reset at the beginning of each round, and the athletes may have assistance in doing this. The athlete will NOT be able to receive assistance in setting or replacing the dumbbells at any point. The penalty for this, should this happen, is 30 seconds. The athlete must not leave the rower seat before this monitor reads the required number of calories. If they leave the rower early, before the required calories has been hit, the penalty for this is 30 seconds. RX athletes will use two dumbbells, Intermediate will use 1 and scaled athletes will use one dumbbell (reduced weight) . For scaled athletes, The repetitions for the dumbbell snatch must be performed on alternating Arms. There is no requirement as to which arm the athlete starts on, but a successful lift must be credited before the athletes can switch Arms

Movement standards:

Row -

The monitor must be set to 0 at the beginning of each row.

• The monitor must count UP to the designated calories.

• Any damper setting may be used at any time.

• Remain seated until the monitor clearly reads your required number of calories.

DB (Dumbell)

If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal
change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.

LATERAL BURPEE OVER DB

Start on one side of the dumbbell.
The chest and thighs must touch the floor at the bottom of each rep.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
Jump over the dumbbell (both feet must be off the ground).
Some portion of both feet must clearly pass over the dumbbell (not around it).
A two-foot take-off or landing is NOT required.
The rep is credited when both feet are on the opposite side of the dumbbell.
 

DBL DB POWER SNATCH

The rep begins with both heads of both dumbells on the floor. The athlete must bring both DB's from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the DB's directly overhead, elbow in line with the ear and the feet in line under the body. If the athletes squat is below parallel (hip crease below top of knee) the rep will not count.

SINGLE DB POWER SNATCH

• The dumbbell snatch starts with both heads of the dumbbell on the ground.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.

• The rep is credited when: - the arms, hips, and knees are fully extended; and - the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive assistance moving or resetting the dumbbell.

5 Rounds For Time: No TC - Just get it done

RX + MASTERS:

21/18 Cal Row

15 Lateral Burpees over the DBs

9 Dbl DB Snatch @ 2 X 22.5/15KG

---

INTERMEDIATE:

21/18 Cal Row

15 Lateral Burpees over the DB

9 DB Snatch @ 1 X 22.5/15KG

---

SCALED:

18/15 Cal Row

12 Lateral Burpees over the DB

9 DB Snatch @ 1x15/10kg

Workout Flow:

This workout is 5 rounds for time. The athlete will begin seated on the rower with hands off the handle. 3,2,1, go - the athlete will row their required calories, before moving to the dumbbells for the required number of lateral dumbbell burpees. Once the burpee reps are complete the athlete will perform 9 dumbbell power snatches. They will move back to the rower and complete this sequence of exercises for total of five rounds. The rower monitor must be reset at the beginning of each round, and the athletes may have assistance in doing this. The athlete will NOT be able to receive assistance in setting or replacing the dumbbells at any point. The penalty for this, should this happen, is 30 seconds. The athlete must not leave the rower seat before this monitor reads the required number of calories. If they leave the rower early, before the required calories has been hit, the penalty for this is 30 seconds. RX athletes will use two dumbbells, Intermediate will use 1 and scaled athletes will use one dumbbell (reduced weight) For scaled athletes, The repetitions for the dumbbell snatch must be performed on alternating Arms. There is no requirement as to which arm the athlete starts on, but a successful lift must be credited before the athletes can switch arms.

Movement standards:

Row -

The monitor must be set to 0 at the beginning of each row.

• The monitor must count UP to the designated calories.

• Any damper setting may be used at any time.

• Remain seated until the monitor clearly reads your required number of calories.

DB (Dumbell)

If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal
change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the

handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional

dumbbells are not allowed.

LATERAL BURPEE OVER DB

Start on one side of the dumbbell.
The chest and thighs must touch the floor at the bottom of each rep.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
Jump over the dumbbell (both feet must be off the ground).
Some portion of both feet must clearly pass over the dumbbell (not around it).
A two-foot take-off or landing is NOT required.
The rep is credited when both feet are on the opposite side of the dumbbell.
 

DBL DB POWER SNATCH

The rep begins with both heads of both dumbells on the floor. The athlete must bring both DB's from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the DB's directly overhead, elbow in line with the ear and the feet in line under the body. If the athletes squat is below parallel (hip crease below top of knee) the rep will not count.

SINGLE DB POWER SNATCH

• The dumbbell snatch starts with both heads of the dumbbell on the ground.

• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.

• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.

• The rep is credited when: - the arms, hips, and knees are fully extended; and - the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

• Athletes may not receive assistance moving or resetting the dumbbell.