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The Adaptive CrossFit Open by WheelWOD

Online / Virtual Competition
February 29, 2024 – March 18, 2024
30
Divisions
45
Workouts
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Individual

About This Competition

The Adaptive CrossFit Open by WheelWOD is the first stage of qualifying for the Adaptive CrossFit Games by WheelWOD. 

February 29 - March 18, 2024

You will have from Thursday to Monday to complete one workout each week. All workouts must be recorded on video and submitted with scores to be eligible to be considered to qualify for the Semi-Finals.


(Top 20 of each division advance to Semi-Finals)

Divisions that will be included in the Qualifiers & WheelWOD Games

  • Standing Diagnosed
  • Upper 1 Point
  • Upper 2 Point
  • Lower Minor
  • Lower Below Knee
  • Lower Above Knee
  • Neuromuscular Major
  • Neuromuscular Moderate
  • Neuromuscular Minor
  • Short Stature - 3 subclasses
  • Vision
  • Seated 1 - 2 Subclasses
  • Seated 2 Seated
  • Quad (Seated 3)
  • Intellectual Disability - 2 sub-classes

Classification process and information can be found at wheelwod.com.

 

Source: Competition Corner

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Divisions

1 Point - Upper Impairment (Female)
Female · Individual
1 Point - Upper Impairment (Male)
Male · Individual
2 Point - Upper Impairment (Female)
Female · Individual
2 Point - Upper Impairment (Male)
Male · Individual
Above Knee - Lower Impairment (Female)
Female · Individual
Above Knee - Lower Impairment (Male)
Male · Individual
Below Knee - Lower Impairment (Female)
Female · Individual
Below Knee - Lower Impairment (Male)
Male · Individual
Intellectual Disabilities (Female)
Female · Individual
Intellectual Disabilities (Male)
Male · Individual
Major - Neuromuscular Impairment (Female)
Female · Individual
Major - Neuromuscular Impairment (Male)
Male · Individual
Minor - Neuromuscular Impairment (Female)
Female · Individual
Minor - Neuromuscular Impairment (Male)
Male · Individual
Minor Lower - Lower Impairment (Female)
Female · Individual
Minor Lower - Lower Impairment (Male)
Male · Individual
Moderate - Neuromuscular Impairment (Female)
Female · Individual
Moderate - Neuromuscular Impairment (Male)
Male · Individual
Seated 1 - Without Hip (Female)
Female · Individual
Seated 1 - Without Hip (Male)
Male · Individual
Seated 2 - With Hip (Female)
Female · Individual
Seated 2 - With Hip (Male)
Male · Individual
Seated 3 - QUAD (Female)
Female · Individual
Seated 3 - QUAD (Male)
Male · Individual
Short Stature - Impairment (Female)
Female · Individual
Short Stature - Impairment (Male)
Male · Individual
Standing Diagnosed (Female)
Female · Individual
Standing Diagnosed (Male)
Male · Individual
Vision Impairment (Female)
Female · Individual
Vision Impairment (Male)
Male · Individual

Top Results

Top 5 finishers per division. View full results →

Male
1 Point - Upper Impairment (Male) Male
# Athlete Points
1 Victor Hugo Assaf 3
2 Thibaut Dupré 13
3 Ludovic Vandevraye 16
4 Dominik Orlovský 16
5 Artjom Sandakov 18
2 Point - Upper Impairment (Male) Male
# Athlete Points
1 Casey Acree 3
2 Breki Þórðarson 12
3 Alexis Fiorucci 14
4 Josue Maldonado 15
5 Lloyd Burns 18
Above Knee - Lower Impairment (Male) Male
# Athlete Points
1 Derek Weida 4
2 José Aparecido Costa Filho 9
3 WIETSMAN ROETS 10
4 Anthony Gutierrez 14
5 Jacob Farley 19
Below Knee - Lower Impairment (Male) Male
# Athlete Points
1 Rogan Dean 7
2 HILDON CARVALHO 10
3 Felipe Maturana 15
4 Josh Loomans 24
5 Vinicius Assis 25
Intellectual Disabilities (Male) Male
# Athlete Points
1 Lance King 6
2 Ricky Landgraff 9
3 Axel Belot 12
4 Bailey Pappas 14
5 Daniel Fox 19
Major - Neuromuscular Impairment (Male) Male
# Athlete Points
1 Jeremy Dalton 3
2 Russell Allmandinger 15
3 Renato de Macedo 15
4 Stu Hogg 17
5 Thomas Fernandez 17
Minor - Neuromuscular Impairment (Male) Male
# Athlete Points
1 Adam Nelczyk 5
2 Ben Fallon 7
3 Andrew Traynham 10
4 Christopher Rhyme 13
5 Bryan Nuno 17
Minor Lower - Lower Impairment (Male) Male
# Athlete Points
1 Daniel Washington 8
2 LUKE REESON 8
3 CHRISTIAN BRACKENRICH 14
4 Jeremy Gordon 19
5 Shane Rossall 20
Moderate - Neuromuscular Impairment (Male) Male
# Athlete Points
1 Kevin Maijer 4
2 Evan Skarbek 10
3 Mijail Pedrini 10
4 Austin Roth 16
5 James Brown 17
Seated 1 - Without Hip (Male) Male
# Athlete Points
1 KEVIN OGAR 5
2 JOSHUA YOUNG 14
3 Brandon Mantz 16
4 Nikodem Prządka 16
5 Grant Allen 18
Seated 2 - With Hip (Male) Male
# Athlete Points
1 Tom Miazga 4
2 Simon Farre 8
3 JOSHUA BLEILL 12
4 Thomas Green 12
5 Mike Egan 17
Seated 3 - QUAD (Male) Male
# Athlete Points
1 Cameron Whittaker 3
2 Brian Muscarella 10
3 Antonio Bonanno 11
4 Rick Fox 15
5 Jouni Räsänen 16
Short Stature - Impairment (Male) Male
# Athlete Points
1 Juan Serrano Torres 4
2 Tim Murray 8
3 Sean Highfill 16
4 Jose Sancho 17
5 Cade Ingelse 18
Standing Diagnosed (Male) Male
# Athlete Points
1 BRETT HORCHAR 5
2 Elijah Sanchez 6
3 Andrés Falco 10
4 FRANCK CHABOD 14
5 Luke Howe 14
Vision Impairment (Male) Male
# Athlete Points
1 Glenn Beyers 6
1 Chris Fair 6
3 Zach Schippers 10
4 Hunter Tribe 13
5 RAFAEL AREVALO 17
Female
1 Point - Upper Impairment (Female) Female
# Athlete Points
1 GENNY TIDWELL 5
2 Emily Avery 7
3 Emily Cairns 9
4 Debbie O'Connell 11
5 LACY JONES 19
2 Point - Upper Impairment (Female) Female
# Athlete Points
1 Mia Van Rensburg 5
2 Camille Vigneault 8
3 Christina Mazzullo 10
4 ANNE-LAURE COUTENCEAU 13
5 Elaine De Rocco 15
Above Knee - Lower Impairment (Female) Female
# Athlete Points
1 Lauren Farhat 4
2 Kate Foster 7
3 Lisa Fosnough 12
4 Katie Weymouth 12
5 Tatiana Hoare 16
Below Knee - Lower Impairment (Female) Female
# Athlete Points
1 Jessica Cox 5
2 Grislaine Schueler 10
3 Sara Arango 10
4 Lexi Kuppler 11
5 Abigail Wells 14
Intellectual Disabilities (Female) Female
# Athlete Points
1 Kira Weber 7
2 Julia Lane 10
3 Tessa Kirkey 11
4 Hailey Melakian 13
5 Cassidty Lundskog 15
Major - Neuromuscular Impairment (Female) Female
# Athlete Points
1 Jules King 8
2 Reagan Moser 16
3 Traci Bartalo 18
4 Jeannette O'Keeffe 20
5 Riley Weinstein 22
Minor - Neuromuscular Impairment (Female) Female
# Athlete Points
1 Alyssa Kobela 3
2 Sarah Kendrick 7
3 Britt Harbaugh 14
4 Jamie McInerney 15
5 Lauren Sall 16
Minor Lower - Lower Impairment (Female) Female
# Athlete Points
1 Bayleigh Hooper 5
2 Valerie Cohen 8
3 Giuliana Flores 8
4 Codie Campbell 11
5 Eva Forsman 16
Moderate - Neuromuscular Impairment (Female) Female
# Athlete Points
1 Krista Davidson 3
2 Letchen du Plessis 9
3 Courtnei Lopez 11
3 Lauren Taylor 11
5 Amea Reyna 11
Seated 1 - Without Hip (Female) Female
# Athlete Points
1 Andrea Wilson 5
2 Neslie Bernardi 9
3 Rebecca Storm Nagel 10
4 Débora Roque 21
5 Shelby Estocado 21
Seated 2 - With Hip (Female) Female
# Athlete Points
1 Amalia Ortuño Lizano 4
2 Geraldine Manríquez 10
3 Tea Tuohioja 12
4 Elizabeth Foster 13
5 Shana Coissard 13
Seated 3 - QUAD (Female) Female
# Athlete Points
1 Sophie Wilson 3
2 Anneliese Williams 6
3 Marina Theron 10
4 Stephanie Aden 11
Short Stature - Impairment (Female) Female
# Athlete Points
1 Creusa Angelica 3
2 Irene Wanandi 5
3 Erin Popovich 9
4 Juliana Reus 13
5 Vanja Sauvolainen 14
Standing Diagnosed (Female) Female
# Athlete Points
1 KATIE BURES 3
2 GIADA CERPOLLONI 6
3 LOUISE BOSSÉ 13
4 Raquel Oliver Campos 15
4 AMBER GORDON 15
Vision Impairment (Female) Female
# Athlete Points
1 Mary Colin 4
2 Liliane Camargos 8
3 Erica James 13
4 Sarah Perry 13
5 Kimberley Dekeyrel 14

Workouts

Upper 2pt
 
RX:
5 rounds of:
10 thrusters, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 55, 85 lb (25, 38 kg)
♂ 85, 125 lb (38, 56 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 jumping chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 35, 65 lb (15, 29 kg)
♂ 45, 85 lb (20, 38 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Intellectual
Rx:
For Time
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees
 
With CC
Women: 10-lb DB
Men: 15-lb DB
 
Without CC
Women: 20-lb DB
Men: 25-lb DB
 
Scaled:
For Time:
9 Dumbbell Snatch, Arm 1
9 Burpees
9 Dumbbell Snatch, Arm 2
9 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees
3 Dumbbell Snatch, Arm 1
3 Burpees
3 Dumbbell Snatch, Arm 2
3 Burpees

Women: 5-lb dumbbell
Men: 10-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
Scaled:
  • This workout begins with the athlete standing tall and Dumbbell on the ground.
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 9 Dumbbell Snatch with one arm.
  • Athlete will then complete 9 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 9 Dumbbell Snatch with the other arm.
  • Athlete will then complete 9 Burpees
  • Repeat this sequence at decreased reps of 6 Dumbbell Snatch and Burpee, then again at 3 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached.
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower AK
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
21 Burpees
21 Dumbbell Snatch, Arm 2
21 Burpees
15 Dumbbell Snatch, Arm 1
15 Burpees
15 Dumbbell Snatch, Arm 2
15 Burpees
9 Dumbbell Snatch, Arm 1
9 Burpees
9 Dumbbell Snatch, Arm 2
9 Burpees

Women: 35-lb dumbbell
Men: 50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Burpees
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Burpee, then again at 9 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

 

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower BK
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
21 Burpees
21 Dumbbell Snatch, Arm 2
21 Burpees
15 Dumbbell Snatch, Arm 1
15 Burpees
15 Dumbbell Snatch, Arm 2
15 Burpees
9 Dumbbell Snatch, Arm 1
9 Burpees
9 Dumbbell Snatch, Arm 2
9 Burpees

Women: 35-lb dumbbell
Men: 50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Burpees
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Burpee, then again at 9 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower Minor
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
21 Lateral Burpee Over Dumbbell
21 Dumbbell Snatch, Arm 2
21 Lateral Burpee Over Dumbbell
15 Dumbbell Snatch, Arm 1
15 Lateral Burpee Over Dumbbell
15 Dumbbell Snatch, Arm 2
15 Lateral Burpee Over Dumbbell
9 Dumbbell Snatch, Arm 1
9 Lateral Burpee Over Dumbbell
9 Dumbbell Snatch, Arm 2
9 Lateral Burpee Over Dumbbell

35-lb dumbbell
50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

20-lb dumbbell
35-lb dumbbell
 

RX: 

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Lateral Burpees Over Dumbbell.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Lateral Burpees Over Dumbbell.
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Lateral Burpees Over Dumbbell, then again at 9 reps of Dumbbell Snatch and Lateral Burpees Over Dumbbell.
  • Time stops when both feet touch the ground on the opposite side of Dumbbell after final rep or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard. 

Neuro Minor
Rx:
For Time:
21 dumbbell snatch, arm 1
21 lateral burpee over Dumbbell
21 dumbbell snatch, arm 2
21 lateral burpee over Dumbbell
15 dumbbell snatch, arm 1
15 lateral burpee over Dumbbell
15 dumbbell snatch, arm 2
15 lateral burpee over Dumbbell
9 dumbbell snatch, arm 1
9 lateral burpee over Dumbbell
9 dumbbell snatch, arm 2
9 lateral burpee over Dumbbell
 
Women: 20-lb dumbbell
Men: 35-lb dumbbell

Scaled:
For Time:
18 dumbbell snatch, arm 1
18 burpee
18 dumbbell snatch, arm 2
18 burpee
12 dumbbell snatch, arm 1
12 burpee
12 dumbbell snatch, arm 2
12 burpee
6 dumbbell snatch, arm 1
6 burpee
6 dumbbell snatch, arm 2
6 burpee

Women: 15-lb dumbbell
Men: 25-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Burpees
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Burpee, then again at 9 reps of Dumbbell Snatch and Burpee.
  • Time stops when both feet touch the ground on the opposite side of the dumbbell for the final lateral burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
Scaled:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Moderate
Rx:
For Time:
18 dumbbell snatch, arm 1
18 burpee
18 dumbbell snatch, arm 2
18 burpee
12 dumbbell snatch, arm 1
12 burpee
12 dumbbell snatch, arm 2
12 burpee
6 dumbbell snatch, arm 1
6 burpee
6 dumbbell snatch, arm 2
6 burpee

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Scaled:
For Time:
18 dumbbell snatch, arm 1
18 burpee
18 dumbbell snatch, arm 2
18 burpee
12 dumbbell snatch, arm 1
12 burpee
12 dumbbell snatch, arm 2
12 burpee
6 dumbbell snatch, arm 1
6 burpee
6 dumbbell snatch, arm 2
6 burpee

Women: 15-lb dumbbell
Men: 25-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 1 - Without Hip
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
15 Box U-Turns
21 Dumbbell Snatch, Arm 2
15 Box U-Turns
15 Dumbbell Snatch, Arm 1
12 Box U-Turns
15 Dumbbell Snatch, Arm 2
12 Box U-Turns
9 Dumbbell Snatch, Arm 1
9 Box U-Turns
9 Dumbbell Snatch, Arm 2
9 Box U-Turns

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
12 Box U-Turns
18 Dumbbell Snatch, Arm 2
12 Box U-Turns
12 Dumbbell Snatch, Arm 1
8 Box U-Turns
12 Dumbbell Snatch, Arm 2
8 Box U-Turns
6 Dumbbell Snatch, Arm 1
4 Box U-Turns
6 Dumbbell Snatch, Arm 2
4 Box U-Turns

Women: 10-lb dumbbell
Men: 20-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm.
  • Athlete will then complete 15 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 15 Box U-Turns.
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and 12 Box U-Turns, then again at 9 reps of Dumbbell Snatch and 9 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
Scaled:
  • This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front.
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm.
  • Athlete will then complete 12 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 12 Box U-Turns.
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and 8 Box U-Turns, then again at 6 reps of Dumbbell Snatch and 4 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached.
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 2 - With Hip
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
15 Box U-Turns
21 Dumbbell Snatch, Arm 2
15 Box U-Turns
15 Dumbbell Snatch, Arm 1
12 Box U-Turns
15 Dumbbell Snatch, Arm 2
12 Box U-Turns
9 Dumbbell Snatch, Arm 1
9 Box U-Turns
9 Dumbbell Snatch, Arm 2
9 Box U-Turns

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
12 Box U-Turns
18 Dumbbell Snatch, Arm 2
12 Box U-Turns
12 Dumbbell Snatch, Arm 1
8 Box U-Turns
12 Dumbbell Snatch, Arm 2
8 Box U-Turns
6 Dumbbell Snatch, Arm 1
4 Box U-Turns
6 Dumbbell Snatch, Arm 2
4 Box U-Turns

Women: 10-lb dumbbell
Men: 20-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm.
  • Athlete will then complete 15 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 15 Box U-Turns.
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and 12 Box U-Turns, then again at 9 reps of Dumbbell Snatch and 9 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
Scaled:
  •  This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front.
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm.
  • Athlete will then complete 12 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 12 Box U-Turns.
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and 8 Box U-Turns, then again at 6 reps of Dumbbell Snatch and 4 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached.
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated - Quad
Rx:
For Time:
15 Dumbbell Snatch, Arm 1
9 Box U-Turns
15 Dumbbell Snatch, Arm 2
9 Box U-Turns
12 Dumbbell Snatch, Arm 1
6 Box U-Turns
12 Dumbbell Snatch, Arm 2
6 Box U-Turns
9 Dumbbell Snatch, Arm 1
3 Box U-Turns
9 Dumbbell Snatch, Arm 2
3 Box U-Turns

Women: 10-lb dumbbell
Men: 15-lb dumbbell

Scaled:
For Time:
9 Dumbbell Snatch, Arm 1
6 Box U-Turns
9 Dumbbell Snatch, Arm 2
6 Box U-Turns
6 Dumbbell Snatch, Arm 1
4 Box U-Turns
6 Dumbbell Snatch, Arm 2
4 Box U-Turns
3 Dumbbell Snatch, Arm 1
2 Box U-Turns
3 Dumbbell Snatch, Arm 2
2 Box U-Turns

Women: 5-lb dumbbell
Men: 10-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 15 Dumbbell Snatch with one arm.
  • Athlete will then complete 9 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 15 Dumbbell Snatch with the other arm.
  • Athlete will then complete 9 Box U-Turns.
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and 6 Box U-Turns, then again at 9 reps of Dumbbell Snatch and 3 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
Scaled:
  •  This workout begins with the athlete sitting tall and Dumbbell on their lap or box in front.
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 9 Dumbbell Snatch with one arm.
  • Athlete will then complete 6 Box U-Turns.
  • Next, Athlete will move back to Dumbell for another set of 9 Dumbbell Snatch with the other arm.
  • Athlete will then complete 6 Box U-Turns.
  • Repeat this sequence at decreased reps of 6 Dumbbell Snatch and 4 Box U-Turns, then again at 3 reps of Dumbbell Snatch and 2 Box U-Turns.
  • Time stops when the athlete’s axel passes the plane of the box on final Box U-Turn or the 15 minute Time Cap is reached.
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Short Stature
Rx:
For Time:
21 Dumbbell Snatch, Arm 1
21 Burpees
21 Dumbbell Snatch, Arm 2
21 Burpees
15 Dumbbell Snatch, Arm 1
15 Burpees
15 Dumbbell Snatch, Arm 2
15 Burpees
9 Dumbbell Snatch, Arm 1
9 Burpees
9 Dumbbell Snatch, Arm 2
9 Burpees
 
Short Stature - Low
Women: 15-lb dumbbell
Men: 30-lb dumbbell
 
Short Stature - Mid & High
Women: 20-lb dumbbell
Men: 35-lb dumbbell
 
Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 burpees

Women: 15-lb dumbbell
Men: 25-lb dumbbell

 

Workout Flow
RX:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Burpees
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Burpee, then again at 9 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
Scaled:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Standing Diagnosed
Rx
For Time:
21 Dumbbell Snatch, Arm 1
21 Lateral Burpee Over Dumbbell
21 Dumbbell Snatch, Arm 2
21 Lateral Burpee Over Dumbbell
15 Dumbbell Snatch, Arm 1
15 Lateral Burpee Over Dumbbell
15 Dumbbell Snatch, Arm 2
15 Lateral Burpee Over Dumbbell
9 Dumbbell Snatch, Arm 1
9 Lateral Burpee Over Dumbbell
9 Dumbbell Snatch, Arm 2
9 Lateral Burpee Over Dumbbell

Women: 35-lb dumbbell
Men: 50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Workout Flow

RX:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 21 Dumbbell Snatch with one arm. 
  • Athlete will then complete 21 Lateral Burpees Over Dumbbell.
  • Next, Athlete will move back to Dumbell for another set of 21 Dumbbell Snatch with the other arm.
  • Athlete will then complete 21 Lateral Burpees Over Dumbbell.
  • Repeat this sequence at decreased reps of 15 Dumbbell Snatch and Lateral Burpees Over Dumbbell, then again at 9 reps of Dumbbell Snatch and Lateral Burpees Over Dumbbell.
  • Time stops when both feet touch the ground on the opposite side of Dumbbell after final rep or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
Scaled:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Upper 1pt
Rx:
For Time:
18 Dumbbell Snatch
21 Lateral Burpee Over Dumbbell
18 Dumbbell Snatch
21 Lateral Burpee Over Dumbbell
12 Dumbbell Snatch
15 Lateral Burpee Over Dumbbell
12 Dumbbell Snatch
15 Lateral Burpee Over Dumbbell
6 Dumbbell Snatch
9 Lateral Burpee Over Dumbbell
6 Dumbbell Snatch
9 Lateral Burpee Over Dumbbell

Women: 35-lb dumbbell
Men: 50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch
18 Burpees
18 Dumbbell Snatch
18 Burpees
12 Dumbbell Snatch
12 Burpees
12 Dumbbell Snatch
12 Burpees
6 Dumbbell Snatch
6 Burpees
6 dumbbell snatch
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up Dumbbell and complete 18 Dumbbell Snatch.
  • Athlete will then complete 21 Lateral Burpee over Dumbbell
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch
  • Athlete will then complete 21 Lateral Burpee over Dumbbell.
  • Repeat 2 rounds again at decreased reps of 12 Dumbbell Snatch and 15 Lateral Burpee Over Dumbbell.
  • Final 2 rounds will be completed with 6 Dumbbell Snatch and 9 Lateral Burpee over Dumbbell.
  • Time stops when both feet touch the ground on the opposite side of Dumbbell after final rep or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up Dumbbell and complete 18 Dumbbell Snatch.
  • Athlete will then complete 18 Lateral Burpee over Dumbbell
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch
  • Athlete will then complete 18 Lateral Burpee over Dumbbell.
  • Repeat 2 rounds again at decreased reps of 12 Dumbbell Snatch and Lateral Burpee Over Dumbbell.
  • Final 2 rounds will be completed with 6 Dumbbell Snatch and Lateral Burpee over Dumbbell.
  • Time stops when athlete is fully extended after final rep of burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

 

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Upper 2pt
Rx:
For Time:
18 Dumbbell Snatch
21 Lateral Burpee Over Dumbbell
18 Dumbbell Snatch
21 Lateral Burpee Over Dumbbell
12 Dumbbell Snatch
15 Lateral Burpee Over Dumbbell
12 Dumbbell Snatch
15 Lateral Burpee Over Dumbbell
6 Dumbbell Snatch
9 Lateral Burpee Over Dumbbell
6 Dumbbell Snatch
9 Lateral Burpee Over Dumbbell

Women: 35-lb dumbbell
Men: 50-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch
18 Burpees
18 Dumbbell Snatch
18 Burpees
12 Dumbbell Snatch
12 Burpees
12 Dumbbell Snatch
12 Burpees
6 Dumbbell Snatch
6 Burpees
6 Dumbbell Snatch
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up Dumbbell and complete 18 Dumbbell Snatch.
  • Athlete will then complete 21 Lateral Burpee over Dumbbell
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch
  • Athlete will then complete 21 Lateral Burpee over Dumbbell.
  • Repeat 2 rounds again at decreased reps of 12 Dumbbell Snatch and 15 Lateral Burpee Over Dumbbell.
  • Final 2 rounds will be completed with 6 Dumbbell Snatch and 9 Lateral Burpee over Dumbbell.
  • Time stops when both feet touch the ground on the opposite side of Dumbbell after final rep or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up Dumbbell and complete 18 Dumbbell Snatch.
  • Athlete will then complete 18 Lateral Burpee over Dumbbell
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch
  • Athlete will then complete 18 Lateral Burpee over Dumbbell.
  • Repeat 2 rounds again at decreased reps of 12 Dumbbell Snatch and Lateral Burpee Over Dumbbell.
  • Final 2 rounds will be completed with 6 Dumbbell Snatch and Lateral Burpee over Dumbbell.
  • Time stops when the athlete reaches full extenson after final rep of burpees or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Vision
Rx:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

Women: 20-lb dumbbell
Men: 35-lb dumbbell

Scaled:
For Time:
18 Dumbbell Snatch, Arm 1
18 Burpees
18 Dumbbell Snatch, Arm 2
18 Burpees
12 Dumbbell Snatch, Arm 1
12 Burpees
12 Dumbbell Snatch, Arm 2
12 Burpees
6 Dumbbell Snatch, Arm 1
6 Burpees
6 Dumbbell Snatch, Arm 2
6 Burpees

Women: 15-lb dumbbell
Men: 25-lb dumbbell
 
Workout Flow
RX:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpees.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
Scaled:
  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch with the other arm.
  • Athlete will then complete 18 Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Burpee, then again at 6 reps of Dumbbell Snatch and Burpee.
  • Time stops when the athlete is in full extension after final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Major
Rx:
For Time:
18 dumbbell snatch
18 knee burpee
18 dumbbell snatch
18 knee burpee
12 dumbbell snatch
12 knee burpee
12 dumbbell snatch
12 knee burpee
6 dumbbell snatch
6 knee burpee
6 dumbbell snatch
6 knee burpee

Women: 15-lb dumbbell
Men: 25-lb dumbbell

Scaled:
For Time:
12 dumbbell snatch
12 knee burpee
12 dumbbell snatch
12 knee burpee
9 dumbbell snatch
9 knee burpee
9 dumbbell snatch
9 knee burpee
6 dumbbell snatch
6 knee burpee
6 dumbbell snatch
6 knee burpee

Women: 10-lb dumbbell
Men: 15-lb dumbbell

Workout Flow:

RX:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 18 Dumbbell Snatch with one arm. 
  • Athlete will then complete 18 Knee Burpees.
  • Next, Athlete will move back to Dumbell for another set of 18 Dumbbell Snatch.
  • Athlete will then complete 18 Knee Burpees
  • Repeat this sequence at decreased reps of 12 Dumbbell Snatch and Knee Burpee, then again at 6 reps of Dumbbell Snatch and Knee Burpee.
  • Time stops when the athlete finishes final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

Scaled:

  • This workout begins with the athlete standing tall and Dumbbell on the ground. 
  • At 3,2,1, Go! The athlete may pick up their Dumbbell and begin their first set of 12 Dumbbell Snatch. 
  • Athlete will then complete 12 Knee Burpees.
  • Next, Athlete will move back to Dumbell for another set of 12 Dumbbell Snatch with the other arm.
  • Athlete will then complete 12 Knee Burpees
  • Repeat this sequence at decreased reps of 9 Dumbbell Snatch and Knee Burpee, then again at 6 reps of Dumbbell Snatch and Knee Burpee.
  • Time stops when the athlete finishes final burpee or the 15 minute Time Cap is reached. 
  • Athlete’s score will be time taken to complete all reps or number of reps completed at the end of the 15 minute Time Cap.

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Intellectual

Rx:
3 rounds of:
10 thruster, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
3 rounds of:
7 shoulder to overhead, weight 2
7 ring rows
 
Time cap: 15 minutes
With CC
♀ 35, 55 lb (15, 25 kg)
♂ 55, 75 lb (25, 34 kg)
Without CC
♀ 45, 65 lb (20, 29 kg)
♂ 65, 85 lb (29, 38 kg)

 
Scaled:
3 rounds of:
10 air squats
10 dumbbell bent over rows

Rest 1 minute, then:

3 rounds of:
5 dumbbell shoulder to overhead
5 dumbbell bent over rows

Time cap: 15 minutes
With CC
♀ 8, 10 lb (4, 5 kg)
♂ 15, 20 lb (6, 10 kg)
Without CC
♀ 12, 15 lb (5.5, 6 kg)
♂ 20, 25 lb (10, 12 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower AK
 
Rx:
5 rounds of:
10 push press, weight 1
10 chest-to-bar pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 push press, weight 2
7 bar muscle-ups
 
Time cap: 15 minutes
♀ 45, 65 lb (20, 29 kg)
♂ 65, 95 lb (29, 43 kg)
 
 
Scaled:
5 rounds of:
10 push press, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 push press, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 25, 55 lb (12, 25 kg)
♂ 45, 75 lb (20, 34 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower BK
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
 
Time cap: 15 minutes
♀ 55, 85 lb (25, 38 kg)
♂ 85, 125 lb (38, 56 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 35, 65 lb (15, 29 kg)
♂ 45, 85 lb (20, 38 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower Minor
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
 
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 45, 75 lb (20, 34 kg)
♂ 55, 95 lb (25, 43 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Major
 
Rx:
5 rounds of:
10 push press, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 push press, weight 2
7 ring rows
 
Time cap: 15 minutes
♀ 35, 45 lb (15, 20 kg)
♂ 45, 65 lb (20, 29 kg)
 
 
Scaled:
5 rounds of:
10 push press, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 push press weight 2
7 ring rows
 
Time cap: 15 minutes
♀ 15, 25 lb (6, 12 kg)
♂ 25, 45 lb (12, 20 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Minor
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
 
Time cap: 15 minutes
♀ 55, 85 lb (25, 38 kg)
♂ 85, 125 lb (38, 56 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 35, 65 lb (15, 29 kg)
♂ 45, 85 lb (20, 38 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Moderate
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 45, 65 lb (20, 29 kg)
♂ 65, 95 lb (29, 43 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 jumping chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 25, 55 lb (12, 25 kg)
♂ 45, 75 lb (20, 34 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 1 - Without Hip

Rx:
5 rounds of:
10 shoulder-to-overhead, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 shoulder-to-overhead, weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 35, 45 lb (15, 20 kg)
♂ 55, 75 lb (25, 34 kg)

 
Scaled
5 rounds of:
10 shoulder-to-overhead, weight 1
5 pull-ups from chair

Rest 1 minute, then:

5 rounds of:
7 shoulder-to-overhead, weight 2
3 pull-ups

Time cap: 15 minutes
♀ 15, 35 lb (6, 15 kg)
♂ 35, 55 lb (15, 25 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 2 - With Hip
 
Rx:
5 rounds of:
10 shoulder-to-overhead, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 shoulder-to-overhead,weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 35, 55 lb (15, 25 kg)
♂ 65, 85 lb (29, 38 kg)
 
 
Scaled:
5 rounds of:
10 shoulder-to-overhead, weight 1
5 pull-ups from chair
 
Rest 1 minute, then:
 
5 rounds of:
7 shoulder-to-overhead, weight 2
3 pull-ups
 
Time cap: 15 minutes
♀ 25, 45 lb (12, 20 kg)
♂ 45, 65 lb (20, 29 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 3 - Quad
 
Rx:
3 rounds of:
10 dumbell shoulder to overhead, weight 1
10 ring pull out of chair
 
Rest 1 minute, then:
 
3 rounds of:
7 dumbell shoulder to overhead, weight 2
7 ring pull-ups
 
Time cap: 15 minutes
♀ 5, 8 lb (2, 4 kg)
♂ 8, 10 lb (4, 5 kg)
 
 
Scaled:
3 rounds of:
8 dumbell shoulder to overhead, weight 1
8 ring pull out of chair
 
Rest 1 minute, then:
 
3 rounds of:
5 dumbell shoulder to overhead, weight 2
3 ring pull-ups
 
Time cap: 15 minutes
♀ 5, 8 lb (2, 4 kg)
♂ 8, 10 lb (4, 5 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Short Stature
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 45, 65 lb (20, 29 kg)
♂ 65, 95 lb (29, 43 kg)
Short High
♀ 50, 70 lb (22.5, 32.5 kg)
♂ 70, 100 lb (32.5, 45 kg)
Short Low
♀ 35, 55 lb (15, 25 kg)
♂ 55, 80 lb (25, 36 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 jumping chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 25, 55 lb (12, 25 kg)
♂ 45, 75 lb (20, 34 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Standing Diagnosed
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
 
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 45, 75 lb (20, 34 kg)
♂ 55, 95 lb (25, 43 kg)
 
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Upper 1pt

RX:
5 rounds of:
10 dumbbell thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 dumbbell thrusters, weight 2
7 single arm ring rows
 
Time cap: 15 minutes
♀ 20, 30 lb (10, 14 kg)
♂ 30, 40 lb (14, 18 kg)

 
Scaled:
 
5 rounds of:
10 dumbbell thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 dumbbell thrusters, weight 2
7 jumping chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 10, 25 lb (5, 12 kg)
♂ 15, 30 lb (6, 14 kg)
 
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Vision
 
Rx:
5 rounds of:
10 thrusters, weight 1
10 pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
 
Time cap: 15 minutes
♀ 55, 85 lb (25, 38 kg)
♂ 85, 125 lb (38, 56 kg)
 
 
Scaled:
5 rounds of:
10 thrusters, weight 1
10 jumping pull-ups
 
Rest 1 minute, then:
 
5 rounds of:
7 thrusters, weight 2
7 pull-ups
 
Time cap: 15 minutes
♀ 35, 65 lb (15, 29 kg)
♂ 45, 85 lb (20, 38 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Intellectual
Rx:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
20 10 lb plate hops
 
With CC
Women: 65 lb (29 kg)
Men: 95 lb (43 kg)
 
Without CC
Women: 75 lb (34 kg)
Men: 105 lb (47 kg)
 
Scaled
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
20 10 lb plate hops
 
Women: 35 lb (15 kg)
Men: 55 lb (25 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower AK
Rx:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
50 single-unders
 
Women: 85 lb (38 kg)
Men: 125 lb (56 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 deadlifts
30 single-unders
 
Women: 55 lb (25 kg)
Men: 85 lb (38 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower BK
Rx:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
50 double-unders
 
Women: 115 lb (52 kg)
Men: 165 lb (75 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
30 single-unders
 
Women: 75 lb (34 kg)
Men: 115 lb (52 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Lower Minor
Rx:
As many rounds and reps as
possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
 
Women: 125 lb (56 kg)
Men:185 lb (83 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
30 single-unders
Women: 95 lb (43 kg)
Men: 135 lb (61 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Major
Rx:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 deadlifts
30 line-hops
 
Women: 55 lb (25 kg)
Men: 75 lb (34 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
100-meter row
8 deadlifts
20 line hops/step overs
 
Women: 35 lb (15 kg)
Men: 55 lb (25 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Minor
Rx:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
50 double-unders
 
Women: 115 lb (52 kg)
Men: 165 lb (75 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
30 single-unders
 
Women: 75 lb (34 kg)
Men: 115 lb (52 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Neuro Moderate
Rx:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
50 single-unders
 
Women: 85 lb (38 kg)
Men: 125 lb (56 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 deadlifts
20 single-unders
 
Women: 55 lb (25 kg)
Men: 85 lb (38 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 2 - With Hip
Rx:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 KB deadlifts
60 multi ropes
 
Women: 35 lb (16 kg)
Men: 53 lb (24 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
100-meter row
10 KB deadlifts
30 multi ropes
 
Women: 13 lb (6 kg)
Men: 18 lb (8 kg)
 
For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 1 - Without Hip
Rx:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 KB deadlifts
60 multi ropes
 
Women: 26 lb (12 kg)
Men: 35 lb (16 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
100-meter row
10 KB deadlifts
30 multi ropes
 
Women: 13 lb (6 kg)
Men: 18 lb (8 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Seated 3 - Quad
Rx:
As many rounds and reps as
possible in 20 minutes of:
100-meter row
10 KB deadlifts
30 multi ropes
 
Women: 9 lb (4 kg)
Men: 13 lb (6 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
50-meter row
10 KB deadlifts
20 multi ropes
Women: 4 lb (2 kg)
Men: 9 lb (4 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Short Stature
Rx:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 deadlifts
50 single-unders
 
Women: 75 lb (34 kg)
Men: 115 lb (52 kg)
 
Short High
Women: 175 meters, 85 lb (38 kg)
Men: 175 meters, 125 lb (56 kg)
 
Short Low
Women: 125 meters, 65 lb (29 kg)
Men: 125 meters, 105 lb (47 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
100-meter row
10 deadlifts
30 single-unders
 
Women: 55 lb (25 kg)
Men: 75 lb (38 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Standing Diagnosed
Rx:
As many rounds and reps as
possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
 
Women: 125 lb (56 kg)
Men: 185 lb (83 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
30 single-unders
 
Women: 95 lb (43 kg)
Men: 135 lb (61 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Upper 1pt
Rx:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
50 double-unders
 
Women: 85 lb (38 kg)
Men: 125 lb (56 kg)

Scaled:
As many rounds and reps as
possible in 20 minutes of:
150-meter row
10 deadlifts
30 single-unders
 
Women: 55 lb (25 kg)
Men: 85 lb (38 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Upper 2pt
Rx:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
50 double-unders
 
Women: 115 lb (52 kg)
Men: 165 lb (75 kg)

Scaled:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
30 single-unders
 
Women: 75 lb (34 kg)
Men:115 lb (52 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

Vision
Rx:
As many rounds and reps as
possible in 20 minutes of:
250-meter row
10 deadlifts
50 double-unders
 
Women: 115 lb (52 kg)
Men: 165 lb (75 kg)
 
Scaled:
As many rounds and reps as
possible in 20 minutes of:
200-meter row
10 deadlifts
30 single-unders
 
Women: 75 lb (34 kg)
Men: 115 lb (52 kg)

For Equipment, Floor Plan, Movement Standards, and Video Submission requirements see your division's scorecard.

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Community

Event Details

Date
February 29, 2024 – March 18, 2024
Location
Online / Virtual
Format
Individual
Type
CrossFit
Registration
Opens: Jan 9, 2024
Closes: Mar 4, 2024
Source
Competition Corner
View on Competition Corner

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