Star City Fittest

The first athlete will make their way to the bike in their lane and start working on the 9min. bike. Judges will be positioned at each machine prior to the athlete getting on the machine and will make note of distance achieved in case of any malfunction or time out during transitions.  Once working athletes would like to switch out with partners they will disembark from machine and run back down their lane, going around lane markers and follow the path out the back of the gym coming back in the front of the gym.  Adhering to lane markers when running will be required due to equal distance for all athletes closer to one door or further from another. 
           
Athlete #2 may make their way to the machine once the transitioning athlete passes them in lane staging while completing their run.  Upon athlete #1 arriving back to their lane, athlete #2 may begin activity on machine. At the specified intervals of completed time domains 15:00, 27:00, and ultimately 36:00… the judge will record the distance while athlete is transitioning to next machine. *At a required transition due to time there will be no required run for athletes.  They immediately may move to the next machine and start activity at but no sooner than 15:01 and 27:01.  Athletes may not be touching any part of “next machine” aside from standing or sitting.

The first athlete will make their way to the rower in their lane and start working on the 15 min. row. Judges will be positioned at each machine prior to the athlete getting on the machine and will make note of distance achieved in case of any malfunction or time out during transitions.  Once working athletes would like to switch out with partners they will disembark from machine and run back down their lane, going around lane markers and follow the path out the back of the gym coming back in the front of the gym.  Adhering to lane markers when running will be required due to equal distance for all athletes closer to one door or further from another. 
           
Athlete #2 may make their way to the machine once the transitioning athlete passes them in lane staging while completing their run.  Upon athlete #1 arriving back to their lane, athlete #2 may begin activity on machine.

At the specified intervals of completed time domains 15:00, 27:00, and ultimately 36:00… the judge will record the distance while athlete is transitioning to next machine. *At a required transition due to time there will be no required run for athletes.  They immediately may move to the next machine and start activity at but no sooner than 15:01 and 27:01.  Athletes may not be touching any part of “next machine” aside from standing or sitting.

The first athlete will make their way to the ski in their lane and start working on the 12min. row. Judges will be positioned at each machine prior to the athlete getting on the machine and will make note of distance achieved in case of any malfunction or time out during transitions.  Once working athletes would like to switch out with partners they will disembark from machine and run back down their lane, going around lane markers and follow the path out the back of the gym coming back in the front of the gym.  Adhering to lane markers when running will be required due to equal distance for all athletes closer to one door or further from another. 
           
Athlete #2 may make their way to the machine once the transitioning athlete passes them in lane staging while completing their run.  Upon athlete #1 arriving back to their lane, athlete #2 may begin activity on machine. At the specified intervals of completed time domains 15:00, 27:00, and ultimately 36:00… the judge will record the distance while athlete is transitioning to next machine. *At a required transition due to time there will be no required run for athletes.  They immediately may move to the next machine and start activity at but no sooner than 15:01 and 27:01.  Athletes may not be touching any part of “next machine” aside from standing or sitting.

10 RFT

10/8 cal ski

8 Bench Press 155/105 (RX) 135/85 (Int) 95/65 (Scaled) 75/55 (novice)

50 Synchro T2B (RX/Int) K2E (Scaled) Situps (novice)

3-2-1- Go … Athlete A. will start a 10 or 8 cal ski with the damper on a 10 or 8 depending on Male or Female. They will complete the entire ski on their own without ability to switch, upon completion of calories athlete B will start on the bench press completing 8 reps at the division specific weight.  Partnerships will be allowed to split up the bench press however they see fit but must ski in an alternating A-B-A-B etc.. format.  Athletes may receive a spot on any given rep but that rep will not count towards their 8 to be completed. Once athletes have completed 12 rounds, they will take weight off the bar and lay the bar down parallel to the bench (so as to not overhang in the space of any portions of rig).  They then will start on 50 synchro toes to bar needing to contact the bar with their feet at the same time for the rep to count. 
Standards: Full lockout of arms will be required on the bench press with a show of control at the top.  Athletes on the bench will not be allowed to touch the bar until the judge sees 10/8 cal on the ski and partners signal to one another.

The Seven - 7 RFT

7 HSPU

7 Thrusters (135/95(

7 K2E

7 Deadlifts (245/165)

7 Burpees

7 Am KB swings (70/50)

7 Pullups

3-2-1-…Go. Athlete A will advance from one end of the lane to the other individually starting in order on the hspu.  The athlete will follow the workout as written through the 7 different movements completing 7 reps of each before advancing to the next.  The athlete will have 3 minutes to work on completing as much as they can before running back to their respective starting point and tagging their partner in for the next 3-minute period.  Athletes must stay on a “1 round or more pace per 3 minutes” pace to complete the workout in the designated time domain.  If any athlete gets stuck on a particular movement, they must remain on that movement until the 3-minute period to switch.  Athletes will not be allowed to switch places resuming work sooner than the 3-minute window allotted for each.  The format will be “you go, I go” with one athlete completing 4 rounds and one completing 3 rounds to finish within the time.  K2e will be done by standards or hanging knee raises and burpees will be judged by chest on the ground and hips extended at the top during a jump with chest facing forward. If an athlete is in the middle of a round and switches the athlete coming onto the floor will pick up where they left off with both rep count as well as movement.

9-6-3

HSPU (other parter inverted hold)

Synchro Alt DB Snatch

30 GHD

30 DB DBL LUNGES

9-6-3

BMU/c2b (int - Synchro)

Wall Walks (RX - synchro)

TBD