22.1 - 2 balls and a snatch

RX

For time (NO CAP)

60 sync wall balls

30 snatch 40/25kg

500m ski erg

40 sync wall balls

20 snatch

500m ski erg

20 sync wall balls

10 snatch

500m ski erg

SCALED

For time (NO CAP)

60 sync wall balls 9/6kg

30 snatch 30/20kg

500m ski erg

40 sync wall balls

20 snatch

500m ski erg

20 sync wall balls

10 snatch

500m ski erg

video requirements, Movement Standards &Workout Description

The whole workout must be recorded in 1 continuous video, show the weights of equipment prior to starting the workout and ensure all movement standards can be clearly seen throughout the workout

At the call of 3,2,1, Go athletes can pick up their wall ball and begin their synchronised wall balls, once 60 are complete they move to the single barbell for snatch, reps can be split however desired. After the 30 snatches athletes move to the ski erg and complete 500m. This process is repeated for rounds 2 &3.

Score is time taken to complete all 195 reps, there is no time cap.

Wall balls: In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to 10/9ft. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” The synchro portion of the rep will be counted at the bottom of the squat. 

Snatch: The athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. The rep will be completed when the athlete stands up to full extension with the bar overhead and both feet under hips. Hang snatch is not allowed, both plates must touch the floor at the bottom of the rep. (Only exception is scaled female, the 20kg bar is to be taken below the bottom of knee). Only 1 bar is to be used.

Ski: Erg is set to metres and must be reset prior to starting each round.

To Me, To You

Rx

0-10mins (score A):

10 rounds, YGIG:

10 thrusters 40/25kg

8 bar facing burpees

*rest remaining time if finished prior to 10min

10-15 mins (Score B):

Max rep bar muscle ups

Scaled

0-10mins (score A):

10 rounds, YGIG:

10 thrusters 30/20kg

8 bar facing burpees

*rest remaining time if finished prior to 10min

10-15 mins (Score B):

Max rep jumping pull ups

video requirements, Movement Standards &Workout Description

The whole workout must be recorded in 1 continuous video, show the weights of equipment prior to starting the workout and ensure all movement standards can be clearly seen throughout the workout

At the call of 3,2,1, Go athlete ONE can pick up the barbell and begin their 10 thrusters, once complete they can place the barbell on the floor and begin the 8 bar facing burpees. Once the athlete has jumped back over the bar after last burpee athlete TWO can pick up the bar and begin their round of the same. This process is continued until 10 rounds have been completed (5 each) or 10 minutes passes on the clock. If the team finish prior to 10 mins athletes can rest until the clock hits 10 and part B begins. From 10-15mins both athletes complete max bar muscle ups/ jumping pull ups. Only 1 athlete can be working at a time, reps can be performed in any quantities before switching over. Scaled females must use a 20kg bar with 2.5kg plates

2 Scores are to be submitted for this workout.

Score A: Time taken to complete 10 rounds (180 reps) any reps not completed in the time are added on to 10:00. For example if 9 full rounds are completed, 18 reps were left in the workout the score is 10:18.

Score B: Total Reps of muscle ups/ jumping pull ups in 5 mins.

Thrusters: This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the body.

Bar facing burpees: Each burpee must be performed perpendicular to and facing the bar. The chest and thighs must touch the ground at the bottom. The athlete must jump over the bar from both feet and land on both feet. Scaled division will be permitted to step over the bar. The rep ends after the jump over the bar.

Bar muscle ups: In the muscle-up, the athlete must begin with, or pass through, a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Jumping pull ups: Athletes must set up up prior to the workout starting with a box/ plates under a pull up bar at wrist height when stood tall with fully extended (2 separate pull up bars/ stacks of plates may be required for pairs of different heights) The arms must be fully extended at the bottom with the athlete under the pull up bar. The athlete jumps and pulls until the chin must clearly break the plane of the pull-up bar.

To Me, To You

Rx

0-10mins (score A):

10 rounds, YGIG:

10 thrusters 40/25kg

8 bar facing burpees

*rest remaining time if finished prior to 10min

10-15 mins (Score B):

Max rep bar muscle ups

Scaled

0-10mins (score A):

10 rounds, YGIG:

10 thrusters 30/20kg

8 bar facing burpees

*rest remaining time if finished prior to 10min

10-15 mins (Score B):

Max rep jumping pull ups

video requirements, Movement Standards &Workout Description

The whole workout must be recorded in 1 continuous video, show the weights of equipment prior to starting the workout and ensure all movement standards can be clearly seen throughout the workout

At the call of 3,2,1, Go athlete ONE can pick up the barbell and begin their 10 thrusters, once complete they can place the barbell on the floor and begin the 8 bar facing burpees. Once the athlete has jumped back over the bar after last burpee athlete TWO can pick up the bar and begin their round of the same. This process is continued until 10 rounds have been completed (5 each) or 10 minutes passes on the clock. If the team finish prior to 10 mins athletes can rest until the clock hits 10 and part B begins. From 10-15mins both athletes complete max bar muscle ups/ jumping pull ups. Only 1 athlete can be working at a time, reps can be performed in any quantities before switching over. Scaled females must use a 20kg bar with 2.5kg plates

2 Scores are to be submitted for this workout.

Score A: Time taken to complete 10 rounds (180 reps) any reps not completed in the time are added on to 10:00. For example if 9 full rounds are completed, 18 reps were left in the workout the score is 10:18.

Score B: Total Reps of muscle ups/ jumping pull ups in 5 mins.

Thrusters: This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the body.

Bar facing burpees: Each burpee must be performed perpendicular to and facing the bar. The chest and thighs must touch the ground at the bottom. The athlete must jump over the bar from both feet and land on both feet. Scaled division will be permitted to step over the bar. The rep ends after the jump over the bar.

Bar muscle ups: In the muscle-up, the athlete must begin with, or pass through, a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Jumping pull ups: Athletes must set up up prior to the workout starting with a box/ plates under a pull up bar at wrist height when stood tall with fully extended (2 separate pull up bars/ stacks of plates may be required for pairs of different heights) The arms must be fully extended at the bottom with the athlete under the pull up bar. The athlete jumps and pulls until the chin must clearly break the plane of the pull-up bar.

2022 chipper

Rx

(20min cap)

120 double unders

100 cal row

80 box jump overs 24/20”

60 TTB

40 db front squats 2x22.5/15kg

20m HS walk

Scaled

(20min cap)

200 single unders

120m bear crawl

100 cal row

80 box step overs 24/20”

60 hanging leg raises

40 db front squats 2x15/10kg

video requirements, Movement Standards &Workout Description

The whole workout must be recorded in 1 continuous video, show the weights of equipment prior to starting the workout and ensure all movement standards can be clearly seen throughout the workout

At the call of 3,2,1, Go any athlete can begin working on the double/ single unders. Only 1 athlete can be working on the reps at a time, this is the case for all exercises in the workout. Once all reps are completed on double/single unders athletes can begin on the row/ bear crawl. Athletes continue working through all exercises until complete or the 20min time cap.

Score is time taken to complete the workout. Any reps not completed in the 20 min cap are added on as seconds. Please note HS walk every metre = 1rep, bear crawl 10m = 1rep.

Double unders: This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. Athletes can use their own ropes

Rower: the monitor must be on 0 at the beginning of the row. Only 1 rower may be used

Bear crawl: The floor should be marked prior to the start of the workout to 10m length with 2 cones/lines on floor. Athletes must start behind one line and crawl the full 10m distance to the 2nd line on their hands and feet, no other part of the body can touch the floor until they pass the 2nd line. They can turn once fully passed the 2nd line or swap and the 2nd athlete can take over.

Box overs: The athlete MUST jump with a two foot takeoff. The athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. The athlete may not touch any part of their body to the box during the rep, other than their feet. The rep is counted when the athlete gets to the floor on the opposite side of the box. Step ups are permitted in scaled. Both feet must touch the box for rep to count, single foot/ no touch jump overs are not permitted. Only 1 box may be used.

Toes to bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. 

Hanging knee raises: In the hanging knee raise the athlete must go from a full hang to having the knees break the horizontal plane of the hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both knees must come break the horizontal plane of the hips at the same time, inside the width of the body.

Db front squats: The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. There is no requirement to maintain a grip on the dumbbell the entire time.At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. Only one pair of dumbbells may be used.

Handstand walk: Prior to the workout starting the floor must be marked into five consecutive 2m segments, allowing a 10m walk in one direction and a 10m walk back. Walking more than 10m in one direction without turning around is not allowed. The athlete must start with feet and hands BEHIND the line denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 2m increment to earn credit for that distance. Each 2m section = 2 reps. (its not possible to score 1 point for 1/2 distance covered between lines)

LIFT OFF

Rx & Scaled

On a clock set for 12mins:

1RM Squat clean + hang squat clean

VIDEO REQUIREMENTS, Movement Standards &Workout Description

The full workout must be filmed in one continuous video. Show the weight of the bar and plates at the start of the workout and ensure both athletes are in frame and movement standards can be seen when performing their lifts.

At the call of 3,2,1, Go athletes can begin loading their bars and perform their lifts. Lifts must be performed 1 at a time. Athletes can use separate bars or the same bar.

Squat clean: The barbell begins on the ground. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Hang clean: On completion of the squat clean prior the athlete lowers the bar to the hang position, at no point can the bar go below the top of the knee. The athlete can rest at a deadlift lockout position and return to the hang as long as the bar doesn't go below the top of the knee. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.