FLOATER - Lift Complex 

Presented By:

4 Minutes to establish a 1 rep max of the following complex.  
1 Clean + 2 Hang Cleans + 3 Front Squats  

(Power or squat cleans permitted) 
Score is weight you successfully complete of the complex above.  

WORKOUT DESCRIPTION  
 
At 3-2-1 Go!  The athlete with the bar already loaded may begin the complex of 1 Clean + 2 Hang Cleans + 3 Front Squats. A complex can be completed after the 4-minute mark for individual competitors as long as the lift is initiated prior to the 4-minute cap.  Athletes are permitted to reduce the weight on the barbell if a lift is missed. The complex must be completed unbroken. The score will be the highest lift completed by the athlete.     
  
MOVEMENT STANDARDS  
  
Athletes may NOT wear gymnastics grips or gloves during this workout. 
If the athlete fails a movement they may re-attempt the movment as long as the bar has not been dropped. Example: failure to reach full depth in a front squat will count as a NO REP, athlete may re-attempt the front squat as long as they have not dropped the barbell.   
 
Clean – The bar must start on the ground. If a knee touches the floor during an attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. 

Hang Clean- The bar may not pass below the knee at any point during the lift.  
Hang power cleans and hang squat cleans are permitted (hang squat cleans DO NOT count towards the athletes front squat reps). If a knee touches the floor during an attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.  

Front Squat- The barbell will start in the front rack position. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The rep is credited when the athlete’s hips and knees reach full extension. 

Floater - Complex AMRAP

Presented by:

 4-minute AMRAP  

Accumulate as many complexes as possible, one partner LIFTING at a time. 

 
Alternating rounds of 1 Clean + 2 Hang Cleans + 3 Front Squats. 
Both partners will do 5 Synchronized Burpees to a plate before alternating rounds.  

WORKOUT DESCRIPTION  
 
At 3-2-1 Go!  Both athlete's with the bars already loaded may begin the complex of 1 Clean + 2 Hang Cleans + 3 Front Squats. Once partner one has completed the complex, both partners will then complete 5 synchronized burpees to a plate. Partner two will then complete the same complex followed by both partners completing the 5 synchronized burpees to plate. This sequence will continue for 4 minutes. A complex can NOT be started after the 4-minute cap. A complex can be completed as long as the lift is initiated prior to the 4-minute cap. The complex must be completed WITHOUT dropping the bar for reps to count. Score is TOTAL reps completed including burpees.

MOVEMENT STANDARDS  
  
Athletes may NOT wear gymnastics grips or gloves during this workout. 
If the athlete fails a movement they may re-attempt the movment as long as the bar has not been dropped. Example: failure to reach full depth in a front squat will count as a NO REP, athlete may re-attempt the front squat as long as they have not dropped the barbell.     
 
Clean – The bar must start on the ground. If a knee touches the floor during an attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. 

Hang Clean- The bar may not pass below the knee at any point during the lift.  
Hang power cleans and hang squat cleans are permitted. If a knee touches the floor during an attempt, the rep will not count (hang squat cleans DO NOT count towards the athletes front squat reps). The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.  
Front Squat- The barbell will start in the front rack position. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The rep is credited when the athlete’s hips and knees reach full extension. 

Burpee To Plate- Both athlete's must start in a standing position. At the bottom of the burpee both athlete’s chest and thighs must make contact with the ground.  Both athlete's may step up or jump up from the bottom of the burpee. The rep is complete when both athlete's jump on the plate with knees and hips fully extended at the top.

DIVISION STANDARDS

Adult/Youth Team (8-10): 
Adult Barbell 95/65 
Youth Barbell 15lbs 
 
Adult/Youth Team (11-13): 
Adult Barbell 95/65 
Youth Barbell 35lbs 
 
Adult/Youth Team (14-17): 
Adult Barbell 95/65 
Youth Barbell 55lbs 
  

The Field 

Presented by:

13-minute AMRAP 
Part A- 
 
14 Hang Dumbbell Snatch  
4 40-foot Slam Ball Carry (80’= down and back)   
8 Slam Ball Cleans (over the Yoke) 
 
Part B- 
From Minutes 10-13 Max Calorie Ski 
 
*Field work and Max Calorie Ski will count as two separate scores. * 

WORKOUT DESCRIPTION  

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 14 Hang Dumbbell Snatch (Synchronized for teams), moving into the Slam Ball Carries and then the Slam Ball Cleans. Athletes will continue to repeat these movements until the 10-minute mark. At the 10-minute marks athlete’s will need to make sure their slam balls are on their starting mat in order to move on to their Max Calorie Ski. Any carries, snatches or cleans done AFTER the 10-minute mark will NOT count towards your score.  
From minutes 10-13 athletes will accumulate as many calories on the ski as possible.  
 
Score is time all reps are completed, or total reps completed at 13 Minute Cap.  
*athletes may split work how they see fit. Each partner must participate in the workout.* 

 
Movement Standards

Synchronized Hang Dumbbell Snatch- During the DB Snatch, the movement starts with DB at the “hang” position, no higher than the athletes' hips. Both athletes will then lift the DB directly overhead in one motion to meeting the fully locked out position at the same time.  The athlete’s knees, and hips fully extended with the arm / dumbbell directly in line with the body.  The athlete may change hands at the top of the rep (overhead), on the way down, or at the bottom in hang. Dropping the dumbbells from overhead will result in a 10 rep penalty

 Ski - The damper can be at any setting desired. Roll over calories WILL count towards your score. 

Slam Ball Cleans Over the Yoke-  The slam ball must start from the ground, be lifted up then pass OVER the yoke  for the rep to be credited. The ball CAN touch the yoke bar. It just need to get over. For safety reasons, slam ball must stay in your lane at all times. If a slam ball is thrown out of your lane, it will result in a 3 burpee penalty to be assessed immediately.  *Same sex teams will throw their slam ball over the yoke to each other. COED teams will throw their prescribed weight slam ball over the yoke and pass under the yoke (between reps) before the next rep can be started. * 

Slam Ball Carry - The athlete must travel the prescribed distance with BOTH feet crossing the pre marked lines for the distance to count. Down will count as 40 feet and back another 40 feet.  

Division Standards 

 
Scaled 
Dumbbell 35/25 
Slam Ball 75/50 
 
 
Intermediate  
Dumbbell 50/35 
Slam Ball 100/75 
 
RX 
Dumbbell 70/50 
Slam Ball 150/100 
 
 
Masters 35+ 
Dumbbell 50/35 
Slam Ball 100/75 

The Field 

Presented by:

13-minute AMRAP 

Part A-
14 Synchronized Hang Dumbbell Snatch  
8 40-foot Slam Ball Carry (80’= down and back)   
14 Slam Ball Cleans (over the shoulder for all youth divisions) 

Part B-
From Minutes 10-13 Max Calorie Ski  
 
*Field work and Max Calorie Ski will count as two separate scores 

WORKOUT DESCRIPTION  

Athletes will start standing on their starting mat.  At 3-2-1 Go!  Athletes will begin the prescribed movements, per their division, starting with 14 Hang Dumbbell Snatch (Synchronized for teams), moving into the Slam Ball Carries and then the Slam Ball Cleans. Athletes will continue to repeat these movements until the 10-minute mark. At the 10-minute marks athlete’s will need to make sure their slam balls are on their starting mat in order to move on to their Max Calorie Ski. Any carries, snatches or cleans done AFTER the 10-minute mark will NOT count towards your score.  
From minutes 10-13 athletes will accumulate as many calories on the ski as possible.  
 
Score is time all reps are completed, or total reps completed at 13 Minute Cap.  
*athletes may split work how they see fit. Each partner must participate in the workout.* 

 
Movement Standards

Synchronized Hang Dumbbell Snatch- During the DB Snatch, the movement starts with DB at the “hang” position, no higher than the athletes' hips. Both athletes will then lift the DB directly overhead in one motion to meeting the fully locked out position at the same time.  The athlete’s knees, and hips fully extended with the arm / dumbbell directly in line with the body.  The athlete may change hands at the top of the rep (overhead), on the way down, or at the bottom in hang. Dropping the dumbbells from overhead will result in a 10 rep penalty

 Ski - The damper can be at any setting desired. Roll over calories WILL count towards your score. 

Slam Ball Cleans Over the Shoulder-  The slam ball must start from the ground, lifted to the shoulder, then pass OVER the shoulder with full extension of the hips for the rep to be credited. For safety reasons, slam ball must stay in your lane at all times. If a slam ball is thrown out of your lane, it will result in a 3 burpee penalty to be assessed immediately.  *Same sex teams will throw their slam ball over the yoke to each other. COED teams will throw their prescribed weight slam ball over the yoke and pass under the yoke (between reps) before the next rep can be started. * 

Slam Ball Carry - The athlete must travel the prescribed distance with BOTH feet crossing the pre marked lines for the distance to count. Down will count as 40 feet and back another 40 feet.  

Division Standards 

Adult/Youth Team (8-10): 
Adult Slams Ball  50lb 
Youth 10lb Slam Ball 

Youth 10lb dumbbell for M/F
 
  
 
Adult/Youth Team (11-13): 
Adult Slam Ball 50lb 
Youth 20lb Slam Ball  

Youth 20/15lb DB

 
Adult/Youth Team (14-17): 
Adult Slam Ball 50lb 
Youth 30lb Slam Ball 

                                                   Youth 25/20lb DB                                                                                                                      

*Both partners MUST participate in the max calorie ski for adult/youth divisions* 


Adults/Youth All adults will use 35/25 for all divisions

 THE RIG

Presented by: 

Blackout Barbell 

 
2 Rounds for time /  13 minute cap   
18/15 Calorie Row  
18 Wall Balls 30/20  
18 Toes to Bar  
18/15 Calorie Row  
18 Wall Balls 30/20  
9 Bar Muscle Ups    

WORKOUT DESCRIPTION  
 
At 3-2-1 Go!  The athlete will be allowed to sit on the rower and complete the prescribed number of calories per their division. After completing their row, they will move on to 18 wall balls followed by 18 toes to bar. The athlete will then return to their rower to complete the prescribed number of calories, calories must be at 0 zero at the beginning of the next row. This will be followed by another 18 wall balls and 9 bar muscle ups. Individual athletes will complete 2 rounds of this under the 13-minute time cap. The score will be the time completed OR the number of reps completed in 13 minutes.  
 
Movement Standards

Wall Balls- In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. 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 target it is no rep.   
 
Hanging Knee Raises- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.     
 
Toes to 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. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. 
 
Ring Row- The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted.   
 
Pull Ups- The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.  
 
Bar Muscle Ups- The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.   
 
Division Standards  
 
Scaled 
Wall Ball – 14/10 
Hanging Knee Raises 
Ring Rows 
 
Intermediate 
Wall Ball – 20/14 
Toes to Bar 
Pull Ups 
 
Rx  
Wall Ball – 30/20 
Toes to Bar 
Bar Muscle Ups 

The Rig

Presented by:

Blackout Barbell 

13 Minute AMRAP – Split with your teammate  
18 Calorie Row 
18 Wall Balls 14/10
18 Toes to Bar 
18 Calorie Row 
18 Wall Balls 14/10
18 Pull Ups 

WORKOUT DESCRIPTION

At 3-2-1 Go! Athlete one will be allowed to sit on the rower and complete/begin the prescribed number of calories per their division. After completing the row, the team will move on to 18 wall balls followed by 18 toes to bar. The athletes will then return to their rower to complete the prescribed number of calories, calories must be at 0 zero at the beginning of the next row. This will be followed by another 18 wall balls and 18 Pull Ups. Team athletes will complete as many rounds and reps as possible within the 13-minute time cap. Work may be split up however the team decides. The score will be the number of reps completed in 13 minutes.  

Movement Standards 

Synchronized Air Squats- The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel). The rep is credited when hips, knees, and arms are fully extended. Reps will be considered “synchronized” at the bottom of the squat.  

Wall Balls- In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. 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 target it is no rep. 
 
Sit Ups- The athlete must begin with the back in contact with the floor, and hands touching the floor above the head.  The rep is credited when the shoulders pass in front of the hips at the top.    
 
Hanging Knee Raises- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.     
 
Toes to 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. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. 
 
Ring Row- The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted.   
 
Pull Ups- The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar.  

Division Standards

 
Adult/Youth 8-10 Years Old 
Synchronized Air Squats 
Sit ups 
Ring Rows 
 
Adult/Youth 11-13 Years Old 
Synchronized Air Squats 
Knee Raises 
Ring Rows 
 
Adult 14-17 Years Old 
Wall Balls- 10lb  (Adult weights 14/10)  
Toes to Bar  
Pull Ups