CFHOW Open: Rewind

 In 15 minutes, pairs will aim to complete as many reps as possible (AMRAP) of:

• 70 Wall balls
• 70 Calorie Row ERG
• 70 Single Arm Dumbbell Snatch
• 70 Calorie Ski ERG

♂ 22.5kg Dumbbell & 9kg Wall Ball ♀ 15kg Dumbbell & 6kg Wall Ball

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Workout Standards

On 3, 2, 1, Go... Partner 1 will begin their first Wall Ball and can swap with Partner 2 at any point. Once all 70 reps have been completed, you will move onto the next exercise. If all 4 exercise have been completed, you will restart from the Wall Balls and continue to cycle through the reps until the 15 minutes timer sounds.

Before starting any cardio ERG calories, the screen must be reset to zero (your judge can help with this).

Wall Balls:

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.
• Squat until the hip crease is below the knees.
• A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
• The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.
• If the ball hits low or does not hit the wall, the rep will not count.
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Row ERG:

• The monitor on the rower must be set to zero at the beginning of the round.
• The athlete or the judge may reset the monitor.
• The full calories must be completed before moving on to next exercise.

Single Arm Dumbbell 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 dumbbells is not allowed.
• 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.
• Both heads of the dumbbell must return to touch the ground before the next rep.
• Athlete's other hand must not touch any part of their body during the rep.
• Alternating arms is not required, all reps can be completed on any arm in and split.

Ski ERG:

• The monitor on the ski must be set to zero at the beginning of the round.
• The athlete or the judge may reset the monitor.
• The full calories must be completed before moving on to next exercise.

Pairs will complete 4 total rounds for time in You Go I Go format:

Athlete 1 will complete: 

• 12m Dual Dumbbell Overhead Walking Lunge
• 18 Dual Dumbbell Thruster
• 12m Handstand Walk

Athlete 2 will complete:

• 12m Handstand Walk
• 18 Dual Dumbbell Thruster
• 12m Dual Dumbbell Overhead Walking Lunge

Athlete 1 will complete: 

• 6m Dual Dumbbell Overhead Walking Lunge
• 15 Dual Dumbbell Thruster
• 6m Handstand Walk

Athlete 2 will complete:

• 6m Handstand Walk
• 15 Dual Dumbbell Thruster
• 6m Dual Dumbbell Overhead Walking Lunge

♂ 2 x 22.5kg DB ♀ 2 x 15kg DB

Each partner must complete their respectivefull round before switching. Partner 1 must do both Partner 1 rounds, and Partner 2 must complete Partner 2. 

Score will be time completed. Or, total reps complete at the end of 7 minutes.

Movement standards will be covered on day.

Pairs will complete 4 total rounds for time in You Go I Go format:

Athlete 1 will complete: 

• 12m Dual Dumbbell Overhead Walking Lunge
• 15 Dual Dumbbell Thruster
• 6 Wall Walks

Athlere 2 will complete:

• 6 Wall Walks
• 15 Dual Dumbbell Thruster
• 12m Dual Dumbbell Overhead Walking Lunge

Athlete 1 will complete: 

• 6m Dual Dumbbell Overhead Walking Lunge
• 12 Dual Dumbbell Thruster
• 3 Wall Walks

Athlere 2 will complete:

• 3 Wall Walks
• 12 Dual Dumbbell Thruster
• 6m Dual Dumbbell Overhead Walking Lunge

♂ 2 x 22.5kg DB ♀ 2 x 15kg DB

Each partner must complete their respectivefull round before switching. Partner 1 must do both Partner 1 rounds, and Partner 2 must complete Partner 2. 

Score will be time completed. Or, total reps complete at the end of 7 minutes.

Movement standards will be covered on day.

Pairs will complete 4 total rounds for time in You Go I Go format:

Athlete 1 will complete: 

• 12m Dual Dumbbell Overhead Walking Lunge
• 15 Dual Dumbbell Thruster
• 15/12 Calorie Ski

Athlere 2 will complete:

• 15/12 Calorie Ski
• 15 Dual Dumbbell Thruster
• 12m Dual Dumbbell Overhead Walking Lunge

Athlete 1 will complete: 

• 6m Dual Dumbbell Overhead Walking Lunge
• 12 Dual Dumbbell Thruster
• 12/9 Calorie Ski

Athlere 2 will complete:

• 12/9 Calorie Ski
• 12 Dual Dumbbell Thruster
• 6m Dual Dumbbell Overhead Walking Lunge

♂ 2 x 15kg DB & Rnd 1: 15 Cals, Rnd 2: 12 Cals
♀ 2 x 10kg DB & Rnd 1: 12 Cals, Rnd 2: 9 Cals

Each partner must complete their respectivefull round before switching. Partner 1 must do both Partner 1 rounds, and Partner 2 must complete Partner 2. 

Score will be time completed. Or, total reps complete at the end of 7 minutes.

Movement standards will be covered on day.

Pairs will complete 10 total rounds for time in You Go I Go format:

5 Rounds of:

• 8 Lateral burpees over bar
• 7 Barbell hang snatch
• 18 toes-to-bar

Straight in to

5 Rounds of:

• 8 Lateral burpees over bar
• 7 Barbell hang snatch
• 6/4 bar muscle-up

♂ 45kg & 6 BMU  ♀ 30kg & 4 BMU

Each partner must complete 1 full round before switching.

Score will be time completed. Or, total reps complete at the end of 15 minutes.

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Movement Standards

On 3, 2, 1, Go... Partner 1 will complete their full round of lateral burpees over bar, into barbell hang snatch, and toes-to-bar. Once complete, Partner 2 will complete a full round. Continue in this fashion to complete 5 rounds with the Partner beginning round 6 moving to the 2nd set of exercises.

Lateral Burpees Over Bar

• In the bottom position, the athlete’s chest and thighs must be on the ground and parallel to the barbell.
• Athletes may step or jump in and out of the push-up position.
• A two-foot take-off is always required, and should not touch any part of the bar.
• Each rep is counted when the athlete two foot lands on the ground on the opposite side of the bar.

Barbell Hang Snatch:

• Each rep starts with the bar raised to athlete's hips and then lowered to above their knee before performing a snatch in one movement.
• The rep is counted when athlete’s hips, knees, and arms are extended.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• Power and squat snatches are permitted.

Toes to Bar:

• The athlete must begin with, or pass through, a hang below the bar, with arms fully extended and feet off the ground.
• 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

Bar Muscle Up:

• The athlete must begin with, or pass through, a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• The rep is credited when:
  • The athlete’s arms are fully locked out in the support position above the bar; and
  • The athlete’s shoulders are over or slightly in front of the bar.
  • Only the hands, and no other part of the arm, may touch the bar during the rep.
• Removing the hands in the support position is not allowed.
• At lockout, only the arms may support the athlete’s weight.

15 minutes to build to max complex weight for both athletes of:

The Bella Complex

• 1 Clean
• 1 STOH
• 1 Front Squat
• 1 STOH

The team's score will be the total combined weight of both athlete's heaviest successful lift.

The lift must be completed (locked out at top of 2nd STOH) before the clock hits 15:00 to count. 

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Workout Standards

Prior to starting, the barbell will be empty with no plates loaded. When the timer begins, athletes can load the bar and begin their attempts. Both members of the team are allowed to load plates.

Clean:

• Both squat clean and power clean are acceptable.
• Barbell begins on the floor.
• Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.
• Athletes may also perform a cluster movement here and move directly into their first shoulder to overheard. 
• Examples of unsuccessful lifts would include a knee touching the ground, failing to show control of the barbell and clearly pausing at the top of the lift, or having bent knees and/or hips.

First Shoulder to Overhead:

• When the athlete has the barbell in the starting front rack position they may perform a strict press, push press, push jerk, or split jerk.
• At the completion of the shoulder to overhead a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended.
• Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.

Front Squat:

• The athlete starts by bringing the barbell back down to the front rack position (without dropping to floor), where the bar is resting on the shoulders.
• The athlete then squats, clearly showing a depth where the hip crease is below the knee. Once the athlete reaches this depth they may either:
  • Stand back up, keeping the bar in the front rack position with full extension of the knees and hips, and the feet directly under the hips.
  • Move directly into the final Shoulder to Overhead movement by performing a thruster.

Second Shoulder to Overhead:

• Athlete may perform a strict press, push press, push jerk, or split jerk.
• At the completion of the movement a successful lift will end with the athlete standing with the bar in the overhead position, motionless, showing full control of the barbell with arms fully extended.
• Athlete should clearly show full extension of the knees and hips with the feet directly under the hips.