EVENT 1

JUST KEEP SWIMMING

Upper BE (2pt): 
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Upper AE (1pt):
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Lower Minor:
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Lower BK:
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Lower AK:
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Neuro Minor:
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Neuro MOD:
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Neuro Major:
RD 1: 25M TIE BREAK
RD 2: 50M
RD 3: 75M
RD 4: 50M
RD 5: 25M 

Short Stature:
RD 1: 25M TIE BREAK
RD 2: 50M
RD 3: 75M
RD 4: 50M
RD 5: 25M 

Vision: 
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M 

Seated 2:
RD 1: 25M TIE BREAK
RD 2: 50M
RD 3: 75M
RD 4: 50M
RD 5: 25M 

Seated 1:
RD 1: 25M TIE BREAK
RD 2: 50M
RD 3: 75M
RD 4: 50M
RD 5: 25M 

Seated 3: 
RD 1: 25M TIE BREAK
RD 2: 25M
RD 3: 25M
RD 4: 25M
RD 5: 25M 

Standing Diagnosed: 
RD 1: 50M TIE BREAK
RD 2: 75M
RD 3: 100M
RD 4: 75M
RD 5: 50M

EVENT 10

FRANABETH

FLOW

Workout 10 is a couplet for time. Athlete will begin on their numbers. On 3,2,1, GO, athlete will move to their barbell and complete 21 thrusters. Athlete will then move to the rig and perform 21 gymnastics movement. This will complete round one. Athlete will move back to their barbell to perform 15 thrusters, then to the rig to complete 15 gymnastics movement for round 2. Athletes will finally complete 9 thrusters and 9 gymnastics movement for the final round. Athlete will sprint to their numbers to finish. TIme stops when athlete reaches their lane number. Time cap is 8 min. Score will be total time to complete. 

Upper BE (2pt):

21-15-9

Thrusters 95/65

A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Push Ups

Elbow must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Each rep is credited when the athlete returns to the lockout position where the elbow are locked out and the body is in a straight, plank position.

Upper AE (1pt):

21-15-9

Thrusters 75/55

A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

SA Push Ups

Elbow must be locked out at the top of the movement..
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Each rep is credited when the athlete returns to the lockout position where the elbow is locked out and the body is in a straight, plank position.

Lower Minor:

21-15-9

Thrusters 95/65

The crease of the hips must be at or below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Lower BK:

21-15-9

Box Thrusters 95/65

The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat. 
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Lower AK:

21-15-9

Box Thrusters 75/55

The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat. 
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Neuro Minor:

21-15-9

Thrusters 95/65

The crease of the hips must clearly pass below the top of the knees in the bottom position.
A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Neuro MOD:

21-15-9

Box Thrusters 75/55

The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat. 
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

HRPU

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

Neuro Major:

21-15-9

Box Thrusters 45/35

The crease of the hips must be at or below the top of the knees in the bottom position.
A box to squat on may be used for the bottom of the thruster but not required.
If a box is utilized, athlete must lift foot off the floor at the bottom position of the squat. 
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

HR Knee Push Ups

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
Athletes will push up from their knees
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position with knees on the ground.

Short Stature:

21-15-9

Thrusters 75/55

A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Vision: 

21-15-9

Thrusters 95/65

A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Seated 2:

21-15-9

H.Clean & press 85/55

Athletes MAY NOT receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Athletes feet may not touch the ground at any point of the movement.

Seated 1:

21-15-9

H.Clean & press 75/45

Athletes MAY NOT receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Seated 3: 

21-15-9

H.Clean & press 35/15

Athletes MAY receive help in getting the barbell into their lap
Once in their lap, the athlete will the move the barbell from lap to shoulder without using their torso to aid in bringing the bar up
Any downward motion or stopping on the torso below the shoulder will be an immediate no rep
The Athlete will then press the barbell from the shoulder to Overhead until the bar is locked out over the center of the body with shoulders over hips
The barbell may not come in contact with the head at any time
Any bouncing of the barbell off the lap will be an immediate no rep. WheelWOD suggests all Seated utilize a LapMat to ensure skin safety
The barbell must go from lap to overhead in two motions.  Snatching the barbell will not be allowed

Chair Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

Standing Diagnosed: 

21-15-9

Thrusters 95/65

A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.
The crease of the hips must clearly pass below the top of the knees in the bottom position.
The rep is credited when: 
The athlete’s hips, knees, and arms are fully extended. 
The bar is directly over, or slightly behind, the middle of the body. 
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Ring Dips

The Rep starts with the athlete on top of the rings with elbows extended
The athlete will then lower themself down until the shoulder is below the elbow
They will then press back up until they reach their starting position
The Rep is credited when the athlete is on top of the rings with elbows locked out
Their hips must lower with the rest of their bodies.  Any excessive cantelever forward to perform the movement will count as a no rep.
Atheletes feet may not touch the ground at any point of the movement.

EVENT 11

FINISH LINE

FLOW

Workout 11 is a 5 round couplet with a 10 minute time cap. Athletes will begin on their bike with hands off the handles and monitor zeroed out. On 3,2,1, Go, athlete will begin first round of cals on bike. Athlete will then get off their bike and move to their sandbag for sandbag over the shoulder (to shoulder for vision). Once completed, athlete will move back to their bike for the second round. Each round will have a different prescribed cals and reps on sandbag with the bike cals increasing and the sandbag reps decreasing. Once the final round is complete athlete will sprint to their lane numbers for time to stop. Score is total time to complete all 5 rounds.

For ALL: BIKE

The monitor must be set to zero at the beginning of each section. 
The athlete must stay seated on the bike until the monitor reads prescribed calories/meters. 
Athlete may not touch the monitor.
Athlete my use straps as needed

Upper BE (2pt):

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Upper AE (1pt):

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 70/50

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.
Athlete may use strap or harness

Lower Minor:

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Lower BK:

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Lower AK:

3-6-9-12-15
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 70/50

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Neuro Minor:

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Neuro MOD:

3-6-9-12-15
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 70/50

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Neuro Major:

2-4-6-8-10
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 50/35

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.
Athlete may use strap

Short Stature:

2-4-6-8-10
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 50/35

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Vision: 

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G 2 SH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

Seated 2:

2-4-6-8-10
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 70/50

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.
Athlete may rest sandbag on lap

Seated 1:

2-4-6-8-10
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 50/35

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.
Athlete may rest sandbag on lap

Seated 3: 

2-4-6-8-10
Bike Cal

10-8-6-4-2
Sand Bag L2SH 35/20

Rep begins with the Sandbag on the lap in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.
Athlete may rest sandbag on lap

Standing Diagnosed: 

4-8-12-16-20
Bike Cal

10-8-6-4-2
Sand Bag G2OSH 100/70

Rep begins with the Sandbag on the ground in front of the athlete.
Athletes must then lift the Sandbag up and over the shoulder. 
Rep is credited when sandbag is behind the athlete from moving over the top of the shoulder.
Sandbag may not move around arm or off to the side.
Athlete does not have to alternate shoulders.

EVENT 2

RANDY PLUS

Randy Plus is 3 rounds for time with a 12 minute time cap. Athlete will begin in their lane on the rig side. On 3,2,1, Go, Athlete will move to their rower and complete prescribed meters on the Rower. Athlete will then move to their barbell and complete 25 Snatches. After Snatches are complete, athlete will move back to their rower to begin round 2. This will continue until all three rounds are completed. Athlete will then sprint to their lane numbers to finish. Time stops when athlete reaches the end of their lane. Athlete may not drop the final snatch behind them. Athletes are not permitted to drop barbell from above hip height. 

Upper BE (2pt):

Row (500m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatches (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Upper AE (1pt):

Row (400m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatches (65/45)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Lower Minor:

Row (500m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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.

 
Lower BK:

Row (500m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Lower AK:

Row (400m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Hang Snatch (65/45)

Each rep starts with the bar in the hang position. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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.

 
Neuro Minor:

Row (500m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Neuro MOD:

Row (400m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (65/45)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Neuro Major:

Row (300m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Hang Snatch (45/35)

Each rep starts with the bar in the hang position. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Short Stature:

Row (300m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (55/45)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Vision: 

Row (500m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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. 

Seated 2:

Row (350m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Hang Snatch (75/45)

Each rep starts with the bar in the hang position
Bouncing the bar is NOT permitted.
The rep is counted when the barbell and shoulders are over the athlete’s hips and arms are extended. 
The bar must be over the middle of the body, or slightly behind, when viewed from profile. 
Bar must continue in a fluid upward direction, clean and jerk is not permitted.

Seated 1:

Row (250m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Hang Snatch (65/35)

Each rep starts with the bar in the hang position
Bouncing the bar is NOT permitted.
The rep is counted when the barbell and shoulders are over the athlete’s hips and arms are extended. 
The bar must be over the middle of the body, or slightly behind, when viewed from profile. 
Bar must continue in a fluid upward direction, clean and jerk is not permitted.

Seated 3: 

Row (150m)

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Hang Snatch (25/15)

Handler may assist in getting bar to hang position. 
Each rep starts with the bar in the hang position
Bouncing the bar is NOT permitted.
The rep is counted when the barbell and shoulders are over the athlete’s hips and arms are extended. 
The bar must be over the middle of the body, or slightly behind, when viewed from profile. 
Bar must continue in a fluid upward direction, clean and jerk is not permitted. 

Standing Diagnosed:

 
Row (500m) 

The monitor on the rower must be set to zero at the beginning of the row. 
The athlete must stay seated on the rower with hands on the handle until the monitor reads prescribed calories/meters. 
If athlete releases handle early, judge will require an extra stroke. 

Power Snatch (75/55)

Each rep starts with the bar on the ground. 
If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. 
Hang snatches are NOT permitted. 
Bouncing the bar is NOT permitted.
The rep is counted when the 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.

EVENT 3

CLEAN IT UP

Flow:
Clean it up will have a 5 minute clock. Athlete will have 2 minutes to select a Clean weight. At the 3 minute mark, Athletes will have the remaining time to make as many successful cleans as possible. Score will be Total Pounds lifted in 3 minutes. Tie breaker will be the amount of pounds completed in the first minute. 

Upper BE (2pt):

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Upper AE (1pt):

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Lower Minor:

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Lower BK:

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Lower AK:

Hang Clean

Rep begins with the bar in the hang position in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 

Neuro Minor:

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Neuro MOD:

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Neuro Major:

Hang Clean

Rep begins with the bar in the hang position in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 

Short Stature:

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Vision: 

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted 

Seated 2:

Hang Clean

Rep begins with the bar in athlete’s lap.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders over the hips of the athlete. 

Seated 1:

Hang Clean

Rep begins with the bar in athlete’s lap.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders over the hips of the athlete. 

Seated 3: 

Hang Clean

Rep begins with the bar in athlete’s lap.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders over the hips of the athlete. 

Standing Diagnosed: 

Clean

Rep begins with the bar on the ground in front of the athlete.
Athlete will lift the bar up to the front rack position.
Rep is counted with the bar on the shoulders and hip and knees locked out. 
Bouncing the barbell is NOT permitted

EVENT 4

WORKOUT LOADING

Flow:
Workout loading is a 10 minute AMRAP. Athlete will begin on the far side of the rig. On 3,2,1, Go, athletes will move to the climbing rope and perform 1 rope climb (or rope movement), athlete will then continue through the rig to the other side where their sled is. Athlete will drag the Sled loaded with prescribed first round weight to the other side of their lane. They will leave their sled at the end of their lane and move back to their jump rope and perform prescribed jumps. Once Prescribed jumps are finished this will complete one round. Athlete will then move back to the climbing rope on the rig and begin round 2 with one rope climb (or rope movement). Athlete will continue through the rig to the end of their lane where their sled was left.  Athlete will load it with the first plate of Round 2. They will drag this sled down their lane back to starting position. Once the sled crosses the starting line of lane closest to rig, athlete will move to jump rope and complete prescribed jumps. The sled will get heavier each round by the athlete adding one plate each time. At the end of 10 minutes, time will stop. Score will be completed rounds and reps. Each length of the floor will be one rep for sled drag.  

Upper BE (2pt):

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Upper AE (1pt):

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Lower Minor:

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Lower BK:

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Lower AK:

1 Legless Rope Climb 10Ft

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 
Athletes may not use their leg or residual limb during ascent.

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 SU-May take their rope with them

For Single Unders, the rope passes under the feet once for each jump. 
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Neuro Minor:

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 

Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Neuro MOD:

1 Rope Climb 10ft

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

20 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Neuro Major:

3 Lay To Stand 

Athlete will begin laying on the floor under the rope. 
Shoulder blades and buttox must touch the ground to initiate rep. 
Athlete will pull body up in a straight plank position
Rep is credited when athlete is standing at full height without assistance from the rope. 
Kipping, worming, or leading with the hips will result in a no rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

20 SU

The rope passes under the feet once for each jump. 
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Short Stature:

1 Rope Climb 10ft

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

20 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Vision: 

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU- May take rope with them. 

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Seated 2:

1 Rope Climb 10/7ft

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep.
Athletes may not use their feet to assist in the ascent. 
Any use of the legs on the ascent is an automatic no rep. 
Handler may assist in safety on the descent to control legs, but handlers can in no way lift or support the athlete. This will result in a no rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

45 Multi ropes

The ropes must swing synchronized so that the bottom hit the floor with each pass.  
The rope must spin forward for the rep to count.
Only synchronized rotations are counted, not attempts or swings that are unsynchronized.
Hitting any part of body or wheel will count as a no rep. 

Seated 1:

1 Rope Climb 10/7ft

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep.
Athletes may not use their feet to assist in the ascent. 
Any use of the legs on the ascent is an automatic no rep. 
Handler may assist in safety on the descent to control legs, but handlers can in no way lift or support the athlete. This will result in a no rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

45 Multi ropes

The ropes must swing synchronized so that the bottom hit the floor with each pass.  
The rope must spin forward for the rep to count.
Only synchronized rotations are counted, not attempts or swings that are unsynchronized.
Hitting any part of body or wheel will count as a no rep. 

Seated 3: 

3 Rope Pulls out of Chair

Athlete will begin in chair under the rope. 
Athlete will pull body up out of chair
Rep is credited when there is air between buttox and chair.
Any grips or straps are permitted.

1/2 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 Multi ropes

The ropes must swing synchronized so that the bottom hit the floor with each pass.  
The rope must spin forward for the rep to count.
Only synchronized rotations are counted, not attempts or swings that are unsynchronized.
Hitting any part of body or wheel will count as a no rep. 

Standing Diagnosed: 

1 Rope Climb

Athletes will start standing on the floor under the rope. 
Athletes must then climb to identified height per division. 
Athletes must clearly touch identified markers at top of climb and then control decent to bottom to successfully complete rep. 

1 floor length sled pull

Athlete must drag the sled behind them with the rope provided. 
Full sled must begin in front of the starting line before beginning to drag.
Full sled must pass the finish line to be credited. 

30 DU

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

EVENT 5 D

WATERFALL BURNOUT

FLOW

Wod 5 is a waterfall style workout with 4 scores of 100 pts each. Total workout will be 22 minutes. Athletes will begin on their rower. On 3,2,1, Go for each heat, Athletes will row max meter distance in 4 minutes. Athletes will then be given 2 minutes transition time to move to their barbell. At minute 6, Athletes will begin a 4 min AMRAP of Barbell push press and Burpees over bar. After 4 minutes, athletes will be given a 2 minute transition to move to their box. At minute 12, athletes will have 4 minutes to complete as many box jump overs as they can. At minute 16, there will be a 2 minute transition. The final station will be a max distance farmer/suitcase carry for reps (forward downhill to backward uphill wheel for seated). Athletes will have 4 minutes to complete as much distance on the carry/wheel with the judge counting laps at initial pickup of weight. The carry/wheel will be counted, every 50m equaling a rep. Athlete must bring weight back to starting line when time stops. 

Upper BE (2pt):

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Upper AE (1pt):

 Max Distance suitcase carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Lower Minor:

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Lower BK:

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Lower AK:

Max Distance Suitcase carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Neuro Minor:

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Neuro MOD:

Max Distance Farmers carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Neuro Major:

Max Distance Farmer carry 35/20lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Short Stature:

Max Distance Farmer carry 45/25lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Vision: 

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing
Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted. 

Seated 2:

Max Distance forward backwards hill sprint

Athlete will wheel 25m downhill turn around the cone.
Athlete will then turn and wheel backwards uphill. 
Athlete may have a handler spot chair, but handler is not permitted to touch unless it is preventing a fall. 
Athelete cannot change direction until they pass the cone.

Seated 1:

Max Distance forward backwards hill sprint

Athlete will wheel 25m downhill turn around the cone.
Athlete will then turn and wheel backwards uphill. 
Athlete may have a handler spot chair, but handler is not permitted to touch unless it is preventing a fall. 
Athelete cannot change direction until they pass the cone.

Seated 3: 

Max Distance Hill Sprints

Athlete will wheel 25m downhill turn around the cone.
Athlete will then turn and wheel uphill. 
Athlete may have a handler spot chair, but handler is not permitted to touch unless it is preventing a fall. 
Athelete must go around the cone at each end.

Standing Diagnosed: 

Max Distance Farmer carry 53/35lbs

Athlete must be holding KB(s) when advancing

Athlete must hold KBs by the handles to the side of their body. 
If athlete puts KB(s) down, athlete may not advance. 
Dropping, slamming, or throwing of KB(s) is NOT permitted.

EVENT 5 A

WATERFALL BURNOUT

FLOW

Wod 5 is a waterfall style workout with 4 scores of 100 pts each. Total workout will be 22 minutes. Athletes will begin on their rower. On 3,2,1, Go for each heat, Athletes will row max meter distance in 4 minutes. Athletes will then be given 2 minutes transition time to move to their barbell. At minute 6, Athletes will begin a 4 min AMRAP of Barbell push press and Burpees over bar. After 4 minutes, athletes will be given a 2 minute transition to move to their box. At minute 12, athletes will have 4 minutes to complete as many box jump overs as they can. At minute 16, there will be a 2 minute transition. The final station will be a max distance farmer/suitcase carry for reps (forewards down hill to backwards uphill wheel for seated). Athletes will have 4 minutes to complete as much distance on the carry/wheel with the judge counting laps at initial pickup of weight. The carry/wheel will be counted, every 50m equaling a rep. Athlete must bring weight back to starting line when time stops. 

Upper BE (2pt):

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Upper AE (1pt):

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Lower Minor:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Lower BK:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Lower AK:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Neuro Minor:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Neuro MOD:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Neuro Major:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Short Stature:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Vision: 

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Seated 2:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Seated 1:

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Seated 3: 

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

Standing Diagnosed: 

Max Meter Row

The monitor on the rower must be set to zero at the beginning of the row. 
Athlete may not touch the monitor at any time

EVENT 5 B

WATERFALL BURNOUT

FLOW

Wod 5 is a waterfall style workout with 4 scores of 100 pts each. Total workout will be 22 minutes. Athletes will begin on their rower. On 3,2,1, Go for each heat, Athletes will row max meter distance in 4 minutes. Athletes will then be given 2 minutes transition time to move to their barbell. At minute 6, Athletes will begin a 4 min AMRAP of Barbell push press and Burpees over bar. After 4 minutes, athletes will be given a 2 minute transition to move to their box. At minute 12, athletes will have 4 minutes to complete as many box jump overs as they can. At minute 16, there will be a 2 minute transition. The final station will be a max distance farmer/suitcase carry for reps (forewards down hill to backwards uphill wheel for seated). Athletes will have 4 minutes to complete as much distance on the carry/wheel with the judge counting laps at initial pickup of weight. The carry/wheel will be counted, every 50m equaling a rep. Athlete must bring weight back to starting line when time stops. 

Upper BE (2pt):

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Athlete may use strap or grip assist. 
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Bar Burpee over bar

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Upper AE (1pt):

10 Push Press 75/55

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Athlete may use strap or grip assist. 
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Lower Minor:

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over Bar

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

 
Lower BK:

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Lower AK:

10 Push Press 75/55

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Neuro Minor:

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Neuro MOD:

10 Push Press 75/55

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

Neuro Major:

10 Push Press 45/35

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpees 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach hands above head before returning to the floor for the next repetition. 

Short Stature:

10 Push Press 75/55

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach hands above head before returning to the floor for the next repetition. 

Vision: 

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach hands above head before returning to the floor for the next repetition. 

Seated 2:

10 Sh. Press 75/45

Each rep of the press begins with the barbell touching the shoulder in the front rack position
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

5 Slam ball 20/14lb.

The rep will begin with the ball on the ground. 
The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 
The athlete will then push the ball down to the ground from overhead in one motion. 
The ball may be caught off the bounce to be brought back up. 
Handlers may NOT retrieve ball for athlete.

Seated 1:

10 Sh. Press 65/35

Each rep of the press begins with the barbell touching the shoulder in the front rack position
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

5 Slam ball 20/14lb.

The rep will begin with the ball on the ground. 
The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 
The athlete will then push the ball down to the ground from overhead in one motion. 
The ball may be caught off the bounce to be brought back up. 
Handlers may NOT retrieve ball for athlete.

Seated 3: 

10 Sh. Press 35/15

Each rep of the press begins with the barbell touching the shoulder in the front rack position
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
Once the barbell leaves the shoulder, upward movement of the bar is required for a rep to count.

5 Slam ball 14/10lb.

The rep will begin with the ball on the box in front of athlete. 
The athlete may bring the ball to the lap before raising it overhead with elbows locked out. 
The athlete will then push the ball down to the box from overhead in one motion. 
The ball may be caught off the bounce to be brought back up. 

Standing Diagnosed: 

10 Push Press 95/65

Each rep of the push press begins with the barbell at the shoulder in the front rack position.
Athlete may use strap or grip assist. 
Rep is completed with the bar fully locked out overhead and over the middle of the body. 
The athlete may dip and drive with the legs while the weight is on the shoulders. 
Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead.
A Jerk is a no rep. 

5 Burpee over bar 

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
Athlete will stand and jump over the bar. 
Rep is credited when athlete is on the opposing side of the bar than the start. 

EVENT 5 C

WATERFALL BURNOUT

FLOW

Wod 5 is a waterfall style workout with 4 scores of 100 pts each. Total workout will be 22 minutes. Athletes will begin on their rower. On 3,2,1, Go for each heat, Athletes will row max meter distance in 4 minutes. Athletes will then be given 2 minutes transition time to move to their barbell. At minute 6, Athletes will begin a 4 min AMRAP of Barbell push press and Burpees over bar. After 4 minutes, athletes will be given a 2 minute transition to move to their box. At minute 12, athletes will have 4 minutes to complete as many box jump overs as they can. At minute 16, there will be a 2 minute transition. The final station will be a max distance farmer/suitcase carry for time (forewards down hill to backwards uphill wheel for seated). Athletes will have 4 minutes to complete as much distance on the carry/wheel with the judge counting laps at initial pickup of weight. The carry/wheel will be counted, every 50m equaling a rep. Athlete must bring weight back to starting line when time stops. 

Upper BE (2pt):

Max Box jump overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land on top of the box.
Athlete will then jump or step to the other side of the box.
The rep is credited when athlete is on the opposing side of the box than the start. 

Upper AE (1pt):

Max Box jump overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land on top of the box.
Athlete will then jump or step to the other side of the box.
The rep is credited when athlete is on the opposing side of the box than the start. 

Lower Minor:

Max Box jump overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land on top of the box.
Athlete will then jump or step to the other side of the box.
The rep is credited when athlete is on the opposing side of the box than the start. 

Lower BK:

Max Box get overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Lower AK:

Max Box get overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Neuro Minor:

Max Box get overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Neuro MOD:

Max Box get overs 20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Neuro Major:

Max Box jump overs 20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Short Stature:

Max Box get overs 20

Athlete must start with both feet on the ground and face the side of the box.
Athlete may NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during a step-up is not allowed.
The rep is credited when the athlete is on the opposite side of the box than the start

Vision: 

Max Box step ups 24/20

Start with both feet on the ground and face the side of the box.
Do NOT angle the box and jump or step up on the corner.
Using hands to push into the legs during the step-up is not allowed.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.
 Reaching extension in midair is a no rep.

Seated 2:

Max Box u turns 20"

Each rep will start with the rear axles of the wheelchair past the front of the markers. 
The athlete will then pull backwards, spin away from the cone or box passing the rear axles past the front of the opposite side marker. 
The rep will count when both sides of the rear axle pass clear the front of the marker.
If a “no rep” is received for any reason, the entire rep must be repeated.

Seated 1:

Max Box u turns 20"

Each rep will start with the rear axles of the wheelchair past the front of the markers. 
The athlete will then pull backwards, spin away from the cone or box passing the rear axles past the front of the opposite side marker. 
The rep will count when both sides of the rear axle pass clear the front of the marker.
If a “no rep” is received for any reason, the entire rep must be repeated.

Seated 3: 

Max Box u turns 20"

Each rep will start with the rear axles of the wheelchair past the front of the markers. 
The athlete will then pull backwards, spin away from the cone or box passing the rear axles past the front of the opposite side marker. 
The rep will count when both sides of the rear axle pass clear the front of the marker.
If a “no rep” is received for any reason, the entire rep must be repeated.

Standing Diagnosed: 

Max Box jump overs 24/20

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land on top of the box.
Athlete will then jump or step to the other side of the box.
The rep is credited when athlete is on the opposing side of the box than the start. 

EVENT 6

SPRINT TRI

FLOW

Sprint Tri has a 7 minute time Cap. Athletes will have one minute to place straps on machines. No exceptions. Athletes will start on their numbers. On 3,2,1 Go, athletes will move to the ski ergs and complete prescribed number of calories. Athletes will then move to their rowers and perform prescribed number of calories. Once completed, athletes will move to the bike and complete prescribed calories. Time will stop once calories on bike are complete. 

Same for ALL:

Athletes are not allowed to touch the monitors. 

Athletes are permitted to utilize any type of straps for stabilizing purposes.

Athlete must stay on machine until prescribed calories are complete, if athlete gets off before prescribed calories are reached, athlete will be required to go back to machine and finish calories before advancing. 

If Equipment fails, athletes are expected to continue moving.

Upper BE (2pt):

20 Cal Ski
25 Cal Row
20 Cal Bike

Upper AE (1pt):

20 Cal Ski
20 Cal Row
15 Cal Bike

Lower Minor:

20 Cal Ski
25 Cal Row
20 Cal Bike

Lower BK:

20 Cal Ski
25 Cal Row
20 Cal Bike

Lower AK:

20 Cal Ski
20 Cal Row
15 Cal Bike

Neuro Minor:

20 Cal Ski
25 Cal Row
20 Cal Bike

Neuro MOD:

15 Cal Ski
20 Cal Row
15 Cal Bike

Neuro Major:

12 Cal Ski
15 Cal Row
12 Cal Bike

Short Stature:

12 Cal Ski
15 Cal Row
12 Cal Bike

Vision: 

20 Cal Ski
25 Cal Row
20 Cal Bike

Seated 2:

Feet must stay on the footplate at all times
20 Cal Ski
15 Cal Row
10 Cal Bike

Seated 1:

20 Cal Ski
12 Cal Row
10 Cal Bike

Seated 3: 

12 Cal Ski
10 Cal Row
6 Cal Bike

Standing Diagnosed: 

20 Cal Ski
25 Cal Row
20 Cal  Bike

EVENT 7

LIFT OFF

FLOW

On 3,2,1 Go, athletes will have 6 minutes to establish a 3 rep Max Deadlift (Bench Press). Athletes can lift at any time during this time frame. Athletes are only allowed 5 attempts. This includes missed lifts. Athletes may not reduce the weight on the bar once lift is attempted.

Upper BE (2pt):

3 RM Deadlift

Athletes may use all available arms.
Athletes may use a grip aid (such as a lifting harness, hook, or strap) on the impaired arm. Athletes may NOT wear gymnastics grips.
Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The grip may be between the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

Upper AE (1pt):

3 RM Deadlift

Athletes may use all available arms.
Athletes may use a grip aid (such as a lifting harness, hook, or strap) on the impaired arm. Athletes may NOT wear gymnastics grips.
Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The grip may be between the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

Lower Minor:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

Lower BK:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

Lower AK:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The rep is credited when:
The athlete’s hip and knee reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds. 

Neuro Minor:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

Neuro MOD:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds. 

Neuro Major:

3 RM Deadlift

Athletes may use all available arms.
Athletes may use a grip aid (such as a lifting harness, hook, or strap) on the impaired arm. Athletes may NOT wear gymnastics grips.
Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The grip may be between the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds. 

Short Stature:

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds. 

Vision: 

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds. 

Seated 2:

3 RM Bench Press

Each rep will begin with arms fully locked out in front as athlete lays on a bench. 
Athlete will lower the bar to chest then press to a locked out position.
Athlete may NOT bounce bar off chest.
Any downward motion of the bar during the press will result in a NO REP. 
Athlete may have a lift off from a spotter but the spotter must have their hands off the bar before the bar starts to travel down or it’s an immediate NO REP
If the athlete get a no rep, the full set of 3 is invalid. The bar must be racked and attempted again
Spotter may help the athlete rerack once the lift is called good by the judge.
Any early rerack is a no lift

Seated 1:

3 RM Bench Press

Each rep will begin with arms fully locked out in front as athlete lays on a bench. 
Athlete will lower the bar to chest then press to a locked out position.
Athlete may NOT bounce bar off chest.
Any downward motion of the bar during the press will result in a NO REP. 
Athlete may have a lift off from a spotter but the spotter must have their hands off the bar before the bar starts to travel down or it’s an immediate NO REP
If the athlete get a no rep, the full set of 3 is invalid. The bar must be racked and attempted again
Spotter may help the athlete rerack once the lift is called good by the judge.
Any early rerack is a no lift

Seated 3: 

KB Deadlift

3 RM Bench Press

Each rep will begin with arms fully locked out in front as athlete lays on a bench. 
Athlete will lower the bar to chest then press to a locked out position.
Athlete may NOT bounce bar off chest.
Any downward motion of the bar during the press will result in a NO REP. 
Athlete may have a lift off from a spotter but the spotter must have their hands off the bar before the bar starts to travel down or it’s an immediate NO REP
If the athlete get a no rep, the full set of 3 is invalid. The bar must be racked and attempted again
Spotter may help the athlete rerack once the lift is called good by the judge.
Any early rerack is a no lift

Standing Diagnosed: 

3 RM Deadlift

Collars must be placed outside the plates during all attempts.
Start each rep with the bar on the ground.
The hands must be outside the knees.
The rep is credited when:
The athlete’s hips and knees reach full extension.
The head and shoulders are behind the bar. 
Athlete may not drop the bar from the top of the lift. 
Hands must stay on the bar at all times
Reset between reps is allowed, but no longer than 2 seconds.

EVENT 8

WEIGHTLOSS RUN

FLOW

Wod 8 is a run for time and has a 18 minute time cap. Each division will have a different distance run separated into 3 rounds. On 3,2,1, Go, athletes will pickup weight for first round run and begin the laps. When first round is completed, athlete will drop first weight at starting line and pick up second round weight. Once the second round is complete, athlete will drop off weight at starting line and begin last round weightless. 

For All:

False start will result in a 10 seconds penalty added to Athleter time. Athlete may not roll, throw or toss plate. Athlete must be carrying plate for the duration of the prescribed distance. If athlete drops the plate, athlete may not advance until plate is picked back up and supported fully. When changing or discarding of plate at the end of the round, the athlete may not throw, drop, or slam plate.

Upper BE (2pt):

1.5 mile run

3 rounds of 800m 
1- 55/35
2- 35/25
3- Unweighted

Upper AE (1pt):

1.5 mile run

3 rounds of 800m 
1- 45/25
2- 25/15
3- Unweighted

Lower Minor:

1.5 mile run

3 rounds of 800m 
1- 55/35
2- 35/25
3- Unweighted

Lower BK:

1.5 mile run

3 rounds of 800m 
1- 45/25
2- 25/15
3- Unweighted

Lower AK:

1200m Run

3 rounds of 400m 
1- 25/15
2- 15/10
3- Unweighted

Neuro Minor:

1.5 mile run

3 rounds of 800m 
1- 55/35
2- 35/25
3- Unweighted

Neuro MOD:

1200m Run

3 rounds of 400m 
1- 45/25
2- 25/15
3- Unweighted

Neuro Major:

600m Run

3 rounds of 200m 
1- 25/15
2- 15/10
3- Unweighted

Short Stature:

1200m Run

3 rounds of 400m 
1- 25/15
2- 15/10
3- Unweighted

Vision: 

1.5 mile Run

3 rounds of 800m 
1- 45/25
2- 25/15
3- Unweighted

Seated 2:

1200m weighted wheel

3 rounds of 400m 
1- 50/35 sandbag
2- 35/20 sandbag/Wall Ball
3- Unweighted

Seated 1:

1200m weighted wheel

3 rounds of 400m 
1- 50/35 Sandbag
2- 35/20 or Sandbag/Wall ball
3- Unweighted

Seated 3: 

600m weighted Wheel

3 rounds of 200m 
1- 15/10 DB 
2- 10/5 DB
3- Unweighted

Standing Diagnosed: 

1.5 mile run

3 rounds of 800m 
1- 55/35
2- 35/25
3- Unweighted

EVENT 9

CHIPPER

FLOW

Wod 9 is a Chipper style workout with a 12 minute time cap. Athletes will begin on their lane numbers. On 3,2,1, Go, athletes will move to the rig wherein they will complete the prescribed number of wallballs. This movement will act as the tie breaker. When wallballs are completed, time will be taken and athlete will continue to the HSPU or floor in front of the rig for the next movement (HSPU, Pistols, H bracket overs). Once completed, athletes will perform prescribed pull up movement (C2B, pullups, RR, etc.). Athlete will then complete the advancement movement (ie HS walk, bear crawl, wheelie, burpees, etc.) DIstance for 20ft will be laid out meaning down and back is 40ft. Upper athletes doing burpees will advance every 10 reps. After advancement movement is complete, athlete will move to their box and complete box movements. Finally, athlete will go back to the rig and complete final gymnastics movement. Athlete will then sprint back to their numbers for time to stop. Score will be final time. 

Upper BE (2pt):

40 Wall Balls 20/14# (10/9’)

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 center 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.

20 Pistols

At the start and finish of each rep, the hips and knee of the working leg are extended.
The non-working leg must remain in front of the body (cannot pass beyond profile).
Holding on to the non-working leg is permitted.
At the bottom, the hip crease must pass below the top of the knee on the working leg.
If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
Athletes MUST complete 5 Reps on a single leg before switching

10 C2B Pull ups

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.
Athlete may use strap or grip assist for one upper extremity. 
The rep is credited when the athlete’s chest clearly comes in 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.) on either point of contact is permitted, but taping the bar AND wearing hand protection is not.

30 Burpees

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach UE limbs above head before returning to the floor for the next repetition. 
Athlete will advance every 10 burpees

20 Box Jumps (24/20”)

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land with both feet on the top of the box. 
Reaching extension in midair is a no rep.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.

10 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.

Upper AE (1pt):

40 Wall Balls 20/14# (10/9’)

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 center 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.

20 Pistols

At the start and finish of each rep, the hips and knee of the working leg are extended.
The non-working leg must remain in front of the body (cannot pass beyond profile).
Holding on to the non-working leg is permitted.
At the bottom, the hip crease must pass below the top of the knee on the working leg.
If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
Athletes MUST complete 5 Reps on a single leg before switching

20 Jumping Pull ups

The athlete must start each rep with arm fully extended.
Bar may not be lower than elbow height with arms overhead 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. 

30 Burpees

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach UE limbs above head before returning to the floor for the next repetition. 
Athlete will advance every 10 burpees.

20 Box Jumps

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land with both feet on the top of the box. 
Reaching extension in midair is a no rep.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.

10 Pull ups

The athlete must start each rep with arm fully extended and feet off the ground. 
Any style of pull-up or grip is permitted as long as the requirements are met with one point of contact. 
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.

Lower Minor:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass 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 center 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.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 C2B Pull ups

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.
Athlete may use strap or grip assist for one upper extremity. 
The rep is credited when the athlete’s chest clearly comes in 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.) on either point of contact is permitted, but taping the bar AND wearing hand protection is not.

40' HS Walk

Athlete must begin with hands and feet behind the designated start line. 
Feet cannot be touching the ground when hands cross designated start line. 
Rep is counted when hands cross the designated finish line. 
If Athlete’s feet touch the ground before the designated finish line, it is counted as a no rep and athlete must start the full distance over. 

20 Box Jumps

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land with both feet on the top of the box. 
Reaching extension in midair is a no rep.
The rep is credited when: 
Hips and knees are fully extended, with head and shoulders over the hips.

10 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.

Lower BK:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
Athletes may sit on or touch a box, bench, or similar stable surface.
If the box height is higher than proper depth, athletes must lift foot off the ground before standing up from the bottom position. 
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 center 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.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 C2B Pull ups

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.
Athlete may use strap or grip assist for one upper extremity. 
The rep is credited when the athlete’s chest clearly comes in 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.) on either point of contact is permitted, but taping the bar AND wearing hand protection is not.

40' HS Walk

Athlete must begin with hands and feet behind the designated start line. 
Feet cannot be touching the ground when hands cross designated start line. 
Rep is counted when hands cross the designated finish line. 
If Athlete’s feet touch the ground before the designated finish line, it is counted as a no rep and athlete must start the full distance over. 

20 Box step ups

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete may step up onto the box. 
The rep is credited when: 
Hips and knees are fully extended, with head and shoulders over the hips.

10 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.

Lower AK:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
Athletes may sit on or touch a box, bench, or similar stable surface.
If the box height is higher than proper depth, athletes must lift foot off the ground before standing up from the bottom position. 
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 center 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.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 C2B Pull ups

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.
Athlete may use strap or grip assist for one upper extremity. 
The rep is credited when the athlete’s chest clearly comes in 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.) on either point of contact is permitted, but taping the bar AND wearing hand protection is not.

40' HS Walk

Athlete must begin with hands and feet behind the designated start line. 
Feet cannot be touching the ground when hands cross designated start line. 
Rep is counted when hands cross the designated finish line. 
If Athlete’s feet touch the ground before the designated finish line, it is counted as a no rep and athlete must start the full distance over. 

20 HR Push ups

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

10 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.

Neuro Minor:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
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 center 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.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 C2B Pull ups

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.
Athlete may use strap or grip assist for one upper extremity. 
The rep is credited when the athlete’s chest clearly comes in 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.) on either point of contact is permitted, but taping the bar AND wearing hand protection is not.

20 Pistols

At the start and finish of each rep, the hips and knee of the working leg are extended.
The non-working leg must remain in front of the body (cannot pass beyond profile).
Holding on to the non-working leg is permitted.
At the bottom, the hip crease must pass below the top of the knee on the working leg.
If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
For Alternating:
Must alternate legs after every successful rep.
Must complete a successful rep on one side before alternating.

20 Box Jumps

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land with both feet on the top of the box. 
Reaching extension in midair is a no rep.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.

5 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.

Neuro MOD:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
Athletes may sit on or touch a box, bench, or similar stable surface.
If the box height is higher than proper depth, athletes must lift foot off the ground before standing up from the bottom position. 
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 center 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.

20 HRPU

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

10 Pull ups

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.

40’ Bear Crawl

Movement starts with Athleter hands and feet on the floor, Hips higher than shoulders.
Athlete will proceed forward maintaining weight in their hands and hips higher than shoulders
At least 1 foot and 1 hand must be in contact with the ground at all times
They will proceed forward until their entire body is across the line

20 Box Jumps

Athlete must start with both feet on the ground and face the side of the box.
Athletes may NOT angle the box and jump on the corner.
Athlete must land with both feet on the top of the box. 
Reaching extension in midair is a no rep.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.

10 C2B

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 chest makes contact with the bar.

Neuro Major:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
Athletes may sit on or touch a box, bench, or similar stable surface.
If the box height is higher than proper depth, athletes must lift foot off the ground before standing up from the bottom position. 
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 center 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.

20 HRPU

Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

10 ring rows

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.
A piece of tape will be on the floor directly below the rings. 
The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. 
The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). 
The Athlete is in a proper position, the feet are planted with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arm(s) fully extended. 
Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. 
A rep is complete when the ring (s) break the plane of the chest. 
No reps include not having the body in a rigid line from ankle to neck, the rings not breaking the plane of the chest, or the back of the heels moving to the near side of the tape.

20’ Bear Crawl

Movement starts with Athleter hands and feet on the floor, Hips higher than shoulders.
Athlete will proceed forward maintaining weight in their hands and hips higher than shoulders
At least 1 foot and 1 hand must be in contact with the ground at all times
They will proceed forward until their entire body is across the line

30 Air Squats

Movement starts with athlete standing tall with hips and knees extended.
The athlete’s hip crease must clearly pass below the top
of the knees in the bottom position
The athlete will then stand back up until they return to their starting position
The rep is credited when the athlete’s hips and knees are fully extended
Hands may not touch the legs to assist at any time. 

10 SA RR

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.
A piece of tape will be on the floor directly below the rings. 
The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the ring. 
The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). 
The Athlete is in a proper position, the feet are planted with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arm fully extended. 
Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. 
A rep is complete when the ring breaks the plane of the chest. 
No reps include not having the body in a rigid line from ankle to neck, the rings not breaking the plane of the chest, the back of the heels moving to the near side of the tape, or using both arms.

Short Stature:

40 Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body.
At the bottom, the hip crease must pass below the knee.
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 center 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.

20 HRPU

 Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then, the hands must be lifted completely off the ground.
Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

10 Ring Pull ups

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 bottom of the rings. 

40' lunge walk

Athlete will start standing tall with hip and knees extended and feet in line
Athlete will then step forward
The back knee must make contact with the ground
Athlete will then push forward to stand up until the athlete’s hip and knees are extended and the back foot is even agin with the front foot
Athletes will alternate legs
Hands May NOT assist during any portion of the lunge

30 Air Squats

Movement starts with athlete standing tall with hips and knees extended.
The athlete’s hip crease must clearly pass below the top
of the knees in the bottom position
The athlete will then stand back up until they return to their starting position
The rep is credited when the athlete’s hips and knees are fully extended
Hands may not touch the legs to assist at any time. 

10 C2R

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 chest clearly comes in contact with the hands at or below the collarbone.
Vision: 

40 MB thruster

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 ball is locked out overhead with arms extended.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 Pull ups

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.

40 Lunges

Athlete will start standing tall with hip and knees extended and feet in line
Athlete will then step forward
The back knee must make contact with the ground
Athlete will then push back with the front leg until hips and knees are extended and feet are in line on the ground
Any movement of the back foot during the lunge will count as an immediate no rep
Athletes will alternate legs and will perform 10 total reps before advancing.
Hands MAY NOT assist during any portion of the lunge

20 Pistols

At the start and finish of each rep, the hips and knee of the working leg are extended.
The non-working leg must remain in front of the body (cannot pass beyond profile).
Holding on to the non-working leg is permitted.
At the bottom, the hip crease must pass below the top of the knee on the working leg.
If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
For Alternating:
Must alternate legs after every successful rep.
Must complete a successful rep on one side before alternating.

10 C2B

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 chest clearly comes in 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.

Seated 2:

30 Wall Balls

The medicine ball must be in the support position in front of the body at the start of each repetition.
The repetition is credited when the center of the ball hits the target above the specified height.
If the ball hits low or does not hit the wall, it is a no rep.
If the ball drops to the ground from the top, the ball may be caught off the bounce.
Handlers may NOT retrieve ball for athlete

20 H Bracket

Each rep will start with the athlete behind the H-Bracket with no part of the wheelchair touching the obstacle. 
The athlete will wheelie to a position where front casters are on the top of the obstacle. 
The athlete will proceed to wheel over the obstacle and land on the opposite side of the obstacle than the start. 
Handler may spot the chair. If the handler touches any part of the chair it will be a “no rep”
Athlete’s feet may not come off the foot plate. 
The rep will count when the athlete and full wheelchair is on the opposite side of the HBracket. 
If a “no rep” is received for any reason (including fall), the entire rep must be repeated.

10 C2Ring Pull ups

Athletes will start on the floor under the pull up bar. 
The athlete will then slide off the chair to set up in full Hang position. Feet can remain on the floor. 
Any style of pull-up or grip is permitted as long as the requirements are met.
Each rep must start with this full arm extended hang position, buttox off the floor and arms at full extension. 
Rep is credited when the athlete touches their chest to the rings
The athlete then must return to the starting position in full Hang before attempting the next rep.
Butterfly, kipping, Strict are all acceptable as long as the above standards are met

80' Wheelies

Athletes will start with all four wheels behind the designated mark.  
They will then their casters off the ground into a wheelie before crossing the line without the casters and/or anti-tips touching the ground.  
Athletes will then travel the proper distance until the back axle pin is past the designated mark.
If the casters or anti-tips touch the ground at any point during the full length in one direction, the entire rep is a no rep.

10 Floor to box 20"

Athletes will start each rep as seated on the floor.
The athlete must move from floor to box without standing, kneeling, or using legs to push up. 
Rep will count once athlete is on top of the box with shoulders over hips and claps infront of body.
Falling off the top of the box or lack of control on decent will not be permitted.
If the judge does not see an effort to control descent the rep will be credited as a No Rep

10 RMU

The rings must be set to hang over and above the height of the athlete’s shoulders while the athlete is seated in their chair.
The athlete must start each rep sitting tall with shoulders vertically over the hips, arms fully extended, and the buttocks out of the seat or not touching the ground.
The feet may be on the ground in front of the body but may NOT provide any ascent assistance.
The athlete must pass through some portion of the dip.
At the bottom, the use of the legs is not permitted. The athlete’s feet may touch the ground but may not provide any ascent assistance.
Kipping the muscle-up is acceptable, but swings, rolls to support, and using the legs to stand are not permitted. 
If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.The rep is credited when the elbows are fully locked out in the support position. 
The athlete must pass through some portion of a dip before reaching lockout.
Reaching lockout while pushing or falling away from the rings will not count. 
An assistant may manipulate the athlete’s legs to keep them in a safe position. Assistants may only touch the athlete below the knees and may not apply any lifting assistance.

Seated 1:

30 Wall Balls

The medicine ball must be in the support position in front of the body at the start of each repetition.
The repetition is credited when the center of the ball hits the target above the specified height.
If the ball hits low or does not hit the wall, it is a no rep.
If the ball drops to the ground from the top, the ball may be caught off the bounce.
Handlers may NOT retrieve ball for athlete

20 H Bracket

Each rep will start with the athlete behind the H-Bracket with no part of the wheelchair touching the obstacle. 
The athlete will wheelie to a position where front casters are on the top of the obstacle. 
The athlete will proceed to wheel over the obstacle and land on the opposite side of the obstacle than the start. 
Handler may spot the chair. If the handler touches any part of the chair it will be a “no rep”
Athlete’s feet may not come off the foot plate. 
The rep will count when the athlete and full wheelchair is on the opposite side of the HBracket. 
If a “no rep” is received for any reason (including fall), the entire rep must be repeated.

10 C2Ring Pull ups

Athletes will start on the floor under the pull up bar. 
The athlete will then slide off the chair to set up in full Hang position. Feet can remain on the floor. 
Any style of pull-up or grip is permitted as long as the requirements are met.
Each rep must start with this full arm extended hang position, buttox off the floor and arms at full extension. 
Rep is credited when the athlete touches their chest to the rings
The athlete then must return to the starting position in full Hang before attempting the next rep.
Butterfly, kipping, Strict are all acceptable as long as the above standards are met

80' Wheelies

Athletes will start with all four wheels behind the designated mark.  
They will then their casters off the ground into a wheelie before crossing the line without the casters and/or anti-tips touching the ground.  
Athletes will then travel the proper distance until the back axle pin is past the designated mark.
If the casters or anti-tips touch the ground at any point during the full length in one direction, the entire rep is a no rep.

10 Floor to box 20"

Athletes will start each rep as seated on the floor.
The athlete must move from floor to box without standing, kneeling, or using legs to push up. 
Rep will count once athlete is on top of the box with shoulders over hips and claps infront of body.
Falling off the top of the box or lack of control on decent will not be permitted.
If the judge does not see an effort to control descent the rep will be credited as a No Rep

5 RMU

The rings must be set to hang over and above the height of the athlete’s shoulders while the athlete is seated in their chair.
The athlete must start each rep sitting tall with shoulders vertically over the hips, arms fully extended, and the buttocks out of the seat or not touching the ground.
The feet may be on the ground in front of the body but may NOT provide any ascent assistance.
The athlete must pass through some portion of the dip.
At the bottom, the use of the legs is not permitted. The athlete’s feet may touch the ground but may not provide any ascent assistance.
Kipping the muscle-up is acceptable, but swings, rolls to support, and using the legs to stand are not permitted. 
If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.The rep is credited when the elbows are fully locked out in the support position. 
The athlete must pass through some portion of a dip before reaching lockout.
Reaching lockout while pushing or falling away from the rings will not count. 
An assistant may manipulate the athlete’s legs to keep them in a safe position. Assistants may only touch the athlete below the knees and may not apply any lifting assistance.

Seated 3: 

30 Wall Ball S2S

The medicine ball must be in the support position in front of the body at the start of each repetition.
The repetition begins with the WB resting on one shoulder. 
Athlete will press the WB over head to other shoulder. 
Rep is credited when the ball is on the opposing shoulder than the starting shoulder.
Handlers may retrieve ball for athlete

20 Elevated Burpee

Athlete will sit facing the box
They will then lean forward with the hands on the box until their chest touches their knees
The athlete will then push themselves but up into an upright position
The rep is credited when the athlete is sitting tall with hips over shoulder with hands clapping in front of their chest
Athletes may use any assistance from their arms to sit themselves back up

10 Ring Pull out of Chairs

The athlete must start each rep with arms fully extended seated in their chair. 
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when air passed between athletes buttocks and chair 

80' Push/Sprint

Athletes will start with all four wheels behind the designated mark.  
Athletes will then travel the proper distance until the back axle pin is past the designated mark.

20 Wall Ball Box 2 Box

Athlete will start with wall ball on their right side on the box. 
The Athlete will then pick up the ball and transfer the ball to the box on the left side of them.
The Rep is counted when the ball touches the top of the box on the opposite side.

10 Ring Pull Ups

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 bottom of the rings. 

Standing Diagnosed: 

40 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 center 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.

20 HSPU

Rep begins with Athlete inverted, hands within box, only their feet touching the wall, with Hips, Knees, Shoulders, and Elbows extended
The Athlete will lower themself until their head touches the ground.  At this point their hips may touch the wall
Kipping or Strict HSPUs are allowed
The Rep is counted when the athlete returns to the starting position, elbows locked out with feet in contact with the wall.

10 C2B Pull ups

Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the rings is required.
No part of the foot may rise above the bottom of the rings during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the rings will not count.

40' HS Walk

Athlete will begin on the floor with the chest and thighs touching the ground at the bottom.
At the top of the burpee the athlete must extend with hips open and shoulders above the hips.
Air must pass under the athletes feet in jumping motion.
The athlete will reach hands above head before returning to the floor for the next repetition. 

20 Box Jumps (30/24")

Start with both feet on the ground and face the side of the box.
Do NOT angle the box and jump or step up on the corner.
Only the feet may make contact with the box.
Using hands to push into the legs during the step-up is not allowed.
The rep is credited when: 
Both feet are on top of the box. 
Hips and knees are fully extended, with head and shoulders over the hips.
 Reaching extension in midair is a no rep.

10 BMU

Athletes must begin each rep hanging from the Bar with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the bar is required.
No part of the foot may rise above the bottom of the bar during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows are fully locked out in the support position. 
Reaching lockout while pushing or falling away from the bar will not count.