2024 Fort Worth Summer Slam

Event 1: "Sand Castle" For Max Load Combined:
From 0:00-5:00, Teammate A...
For Maximum Load - 1 Snatch + 1 Hang Snatch + 1 Overhead Squat*
+
From 5:00-10:00, Teammate B...
For Maximum Load - 1 Clean + 1 Hang Clean + 1 Front Squat*
+
From 10:00-15:00, Teammate C...
For Maximum Load - 1 Clean + 1 Front Squat + 1 Jerk*

*Power variations ARE permitted. 

The entire team will begin at the start line. On the call of 3-2-1-go, they will advance forward to their designated lifting area. During the designated windows of time, each teammate will work to establish their heaviest unbroken set of the given complex. Once a teammate begins a given complex, they are assigned that specific complex and cannot change. No other teammate will receive credit for another teammates chosen complex. 

Teammates can however assist in loading the barbell. The weight can be adjusted up or down and reattempted if desired. If the plates have left the floor before the clock expires, it is considered LIVE and CAN be completed after time has been called. Clamps must be used for all attempt or a set will NOT count. Warm up sets by any teammate for a given load is permitted but the set will not count towards the teams score. 

There is no tiebreaker for this event. Each team will have:
Barbell (45lbs for men, 35lbs for women)
4 x 45lb plates
2 x 25lb plates
4 x 10lb plates
2 x 5lb plates
2 x 2.5lb plates
1 pair of clamps 

The teams score is the maximum weight lifted for a given complex combined. For example:

Teammate A completes their complex at 100lbs.
Teammate B completes their complex at 155lbs.
Teammate C completes their complex at 185lbs.

100 + 155 + 185 = 440 for the teams score.

*If a team is able to lift the maximum load provided for a given complex (330lbs for men and 320lbs for women), they will be awarded the the opportunity of completing the final rep of their complex for as many reps as possible, earning an additional 10lbs towards their score for every additional rep performed.

Event 1 - Movement Standards:

Snatch* - The rep will begin on the floor and must be lifted from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. Hang snatches will begin above the knees.

Clean* - The rep will begin on the floor and must be lifted from the ground to the shoulders in one motion. At the top, the hips and knees must be fully locked out with the bar directly held in the front rack, elbows in front of the bar, with the feet in line under the body. Hang cleans will begin above the knees.

Overhead Squat - The rep will begin with the weight held overhead with the knees, hips, and arms fully extended. The athlete will squat down so that the hip crease passes below the top of the knees in the bottom. The rep will end with the athlete standing tall with the knees, hips, and arms fully extended and with the bar held over the head with control. The bar cannot touch any other part of the body other than the hands.

Front Squat - The rep will begin with the weight held in the front rack.The athlete standing tall with the knees and hips fully extended, bar in the front rack, and with the elbows in front of the bar. The athlete will squat down so that the hip crease passes below the top of the knees in the bottom. The rep will end with the athlete standing tall with the knees and hips fully extended and with the bar held in the front rack with the elbows in front of the bar.

Shoulder-to-Overhead - Each rep begins with the barbell held in the front rack with the knees and hips fully extended. The rep will end with the weight fully locked out overhead, over the middle of the body, and feet in line.

*Power variations are permitted.

Event 2: "Sea Foam Dream"
RX Division:
18 Minute AMRAP, For Total Reps:
12/10 Calorie Echo Bike 
10 Thrusters (95/65)
8 Chest-to-Bar Pull-Ups

Scaled Division: 
18 Minute AMRAP, For Total Reps:
12/10 Calorie Echo Bike 
10 Thrusters (75/55)
8 Knees-to-Chest

All teammates will begin behind the start line. On the call of 3-2-1-go! one teammate will advance forward to begin working on the AMRAP while the other two rest.

Teams can break up the work however they would like so long as the workout is perfomed in the order as listed and all tags are made behind the startline. 

The monitor will need to be reset back to zero by the team at the start of every round. Teams can make adjustments to the Echo Bike seat/monitor when a teammate comes off at any time. 

There is NO minimum work requirement for any teammate on this event. 

The teams score is the total REPS completed as a team combined. 

Event 2 - Movement Standards:

Echo Bike - The bike will begin with the monitor set to zero at the top of every round. The bike will be compete when the appropriate cal count has been established.

Thruster - The rep will begin with the weight held in the front rack. The athlete will start by standing tall with the knees and hips fully extended, bar in the front rack, and with the elbows in front of the bar. The athlete will squat down so that the hip crease passes below the top of the knees in the bottom. The rep will end with the athlete standing tall with the barbell held overhead with the knees, hips, and arms fully extended. Note: Thruster jerks where the knees bend twice are not permitted.

Chest-to-Bar Pull-Up - The rep will start with the arms fully extended and the feet off the ground. The rep is credited when the athlete’s chest clearly comes in contact with the bar at or below the collar bone. Note: RX division only.

Hanging Knees-to-Chest - The rep will begin with the arms and hips fully extended with the heels behind the vertical plane of the cross bar. The rep is credited when the knees are above the height of the hip crease at the top touching the torso. Note: Scaled division only.

“Electric Jellyfish” 🪼
RX Division:
9 Rounds For Time:*
8 Synchro Burpees Over Dumbbell
16 Synchro Dumbbell Snatch (50/35, alternating)

Scaled Division:
(35/20lbs, alternating)
*Power snatches are permitted.

The entire team will begin at the start line. On the call of 3-2-1-go! Two teammates will advance forward to begin working on the burpees while one teammate rests.

With the exception of one teammate during the first round of this event, each teammate will complete two full rounds before tagging in the next teammate behind the startline. Teams will continue this rotation throughout the entire event.

The team’s score is the TOTAL TIME to completion under the 12 minute cap. In the event a team is unable to finish all 9 rounds in sub 12 minutes, their score will be the total number of REPS completed as a team combined.

Event 3 - Movement Standards:

Dumbbell Snatch - Every rep will start with both heads of the DB on the ground. The DB must be lifted overhead in one motion. C&J’s are not permitted. The rep will end when the DB is locked out overhead with the hips, knees, and working arm fully extended, and with the DB in line or behind the body when viewed from the side. The rep must be clearly locked out before the athlete switches hands. Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed. Deliberately bouncing the DB is not permitted and the non-working hand and arm may not be in contact with the body.

Burpee Over Dumbbell - Each rep will begin with the athlete standing on one side of the DB. Athletes can jump or step back to reach the bottom and standing position. The chest and thighs must contact the ground in the bottom. Athletes must jump laterally OVER the DB, not around. There is no requirement for a two-foot takeoff but both feet must be off the ground at the same time. The rep will end when both feet are on the ground on the opposite side of the DB.

Top 5 RX Final - "Megalodon"

For Time: 
Teammate A:
9 Wall Walks
21 Toes-to-Bar
15 Deadlifts (275/185)
+
Teammate B: 
18 Handstand Push-Ups
21 Toes-to-Bar
15 Deadlifts (275/185)
+
Teammate C: 
45' Handstand Walk (7.5' Increments) 
21 Toes-to-Bar
15 Deadlifts (275/185)

On the call of 3-2-1-go! All teammates will stand at the opposing side start line and Teammate A will move forward to start the first section of this event. They will begin with the 9 wall walks, advance to their 21 toes-to-bar, and then perform 15 deadlifts before tagging in the next teammate. Teammate B will run to the opposing side, perform 18 HSPU, 21 toes-to-bar, and 15 deadlifts before tagging in the next teammate. Teammate C will then run to the opposing side, perform a 45' handstand walk, 21 toes-to-bar, and 15 deadlifts before returning to the start line where time will be called.


TOP 5 FINAL EVENT MOVEMENT STANDARDS

Wall Walk - Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position. Any part of the hand may make contact with the tape line. Note: For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each rep. 

Handstand Push-Up - Begin the HSPU with the arms locked out, heels in contact with the wall, hips open, and body in line with the arms, and both hands completely on the mat. No part of the hands or fingers may wrap over the outside edges of the mat. At the bottom, the head must make contact with the mat. The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch the wall when the elbows are locked out at the top. Each rep is credited upon return to the starting position. Kipping is permitted.

Handstand Walk - Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a "no rep." Must walk forward. Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 7.5-foot section will count as 1 rep. Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.


Toes-to-Bar - Begin by handing from the pull-up bar with the arms fully extended. The heels must be brought behind the bar. Overhand, underhand, and mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Deadlift - Start every rep of the deadlift with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not permitted. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.