Endurance

5 Rounds for Time: 12 minute cap (Clock counting up)

500M Row

8 lateral burpees over the rower

Movement Standards

How to show rower history

Score: 

Time to complete workload
Incomplete work will be scored as CAP+remaining reps
Video Requirements:

PROPERLY display all weight, measurements, values, etc. prior to ending the video.
Place camera so the following can be EASILY assessed:
Rower
MUST show rower data at the end of the test prior to end of the video.

Show proper range or motion on the burpee.
Failure to display equipment in video will result in a 10% scoring penalty.

Test Flow:

Athlete may be seated on the rower with hands OFF of the handles.
On the call of GO, the athlete will begin completing the 500M row.
After completion of the row, athlete will move onto performing 8 lateral burpees over the rower.
Athlete must complete all prescribed work prior to the 12 minute cap.
Athlete may have someone assist in resetting the rower

Movement Standards:

ROW ID 9.03

- Athlete rows on a C2 rowing machine.

REP START 

● Seated on rower. 

● At least one hand on the handle. 

REP END 

● Seated on the rower. 

● Both feet on foot plates. 

● At least one hand on the handle. 

REP REQUIREMENTS 

● Row until designated goal is met (time, distance or calories). 

CYCLE & POST REP 

● Cycle: The machine must be re-set before a new rep is started (rep = new goal). 

● Post rep: In fixed time test (max meters/cals) or timecap in a rep the athlete will have to stop applying force to the machine at the timecap, the score will be what is shown when the machine stops moving.

OBJECT-FACING BURPEE OVER OBJECT - ID 10.02

- Athlete from lying on the ground facing the object, gets up and jumps over object.

REP START

● Prone position.

● Each hand and foot on each side of the 90° line

REP END

● Standing free on the other side of the object.

REP REQUIREMENTS

● Jump over object with simultaneous take-off with both feet.

● Athlete passes over the object with entire body.

● Unless specified in a special regulation, landing or contacting the object with feet during the transition over is ok, but not required.

CYCLE & POST REP

● The athlete may return to rep start in any controlled manner.

 

Mixed

10 min AMRAP of: (Clock counting up)

10 Toes to Bar

10 Dumbbell Thrusters (70 lbs/50 lbs)

10 Pull-ups

10 Alternating Dumbbell Hang Snatch (70 lbs/50 lbs)

10 Boxovers (24 in/20 in)

Movement Standards

Score: 

Rounds+reps (50 reps per round)
Tiebreaker: Time to complete first round

Video Requirements:

PROPERLY display all weight, measurements, values, etc. prior to ending the video.
Place camera so the following can be EASILY assessed:
Athlete reaching START and END of toes to bar, dumbbell thrusters, pull-ups, dumbbell shoulder to overhead, and boxovers.
Failure to display equipment in video will result in a 10% scoring penalty.

Test Flow: 

Athlete will begin underneath the pull-up bar.
On the call of GO, the athlete will begin to perform 10 toes to bar.
After completing toes to bar, the athlete will perform 10 double dumbbell thrusters.
After completing double dumbbell thrusters, the athlete will perform 10 pull-ups.
After completing pull-ups, athlete will perform 10 alternation dumbbell hang snatches.
After completing alternation dumbbell hang snatches, athlete will complete 10 box jump overs.
After completing box jump overs, athlete will repeat toes to bar, double dumbbell thrusters, alternation dumbbell hang snatches, and box jump overs until the 10 minute time cap expires.

Movement Standards:

Toes to Bar ID 7.01

- Athlete hanging from a horizontal bar, the athlete moves their toes to contact the bar.

REP START 

● Vertical hang from horizontal bar. 

● Hips fully extended. 

● Heels break the vertical plane directly under the bar. 

REP END 

● Toes on both feet touch the bar simultaneously. 

● The contact point is within the width of the hands. 

REP REQUIREMENTS 

● None. 

CYCLE & POST REP 

● The athlete may return to rep start in any controlled manner.

Thruster ID 5.06

- Athlete performs a front squat and in one fluid movement continues to press the object overhead.

REP START 

● Bottom of squat with object in front of torso, supported by the hands. REP END 

● Overhead lock-out. 

REP REQUIREMENTS 

● Object is moved in one fluid motion from the bottom of squat to overhead position. 

● Maintaining extended knees and hips after the object has left the front-rack and until the object is supported overhead with locked elbows. 

CYCLE & POST REP 

● The object can be returned to rep start in any controlled manner.

SPECIAL REGULATION

● Feet may move but heels MUST be brought back in line at the completion of the thruster, WHILE demonstrating full control (ie; athlete dropping bar from overhead prior to displaying lockout AND having heels in line).

● The athlete may perform a squat clean thruster for the first repetition if desired. 

PULLUP ID 7.04

- Athlete hanging from a horizontal bar pulls themself up until the chin is above the level of the bar.

REP START 

● Vertical hang from horizontal bar. 

REP END 

● Bottom plane of the chin breaks the top-most horizontal plane of the bar. 

REP REQUIREMENTS 

● Only hands and chest or above can touch anything during the movement. 

CYCLE & POST REP 

● The athlete may return to rep start in any controlled manner.

HANG SNATCH ANYHOW - ID 4.04

Athlete moves object in one fluid motion starting above knees to overhead.

REP START

● Hang position.

REP END

● Overhead lock-out.

REP REQUIREMENTS

● Object is moved in one fluid motion from hang to a overhead position.

● Adhere to hang rule.

CYCLE & POST REP

● Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

BOX JUMP OVER - ID 10.05

Athlete jumps over box.

REP START

● Standing free.

REP END

● Standing free on the other side of the object.

REP REQUIREMENTS

● Jump over object with simultaneous take-off with both feet.

● Athlete passes over the object with entire body.

● Landing or contacting the object with feet during the transition over is ok, but not required.

CYCLE & POST REP

● Rep end is a valid new rep start.

Strength:

Max Load Complex: 8 minute cap (Clock counting up)

1 Clean

2 Hang clean

3 Front Squat

1 Shoulder to Overhead

Movement Standards

Score: 

Heaviest completed lift

Video Requirements:

PROPERLY display all weight, measurements, values, etc. prior to ending the video.
Place camera so the following can be EASILY assessed:
Athlete reaching START and END of the clean, hang clean, front squat, and shoulder to overhead.
Show weights and barbell for the highest successful lift.
Failure to display equipment in video will result in a 10% scoring penalty.

Test Flow:

Athlete must load their own weights.
Attempts must originate from the ground. 
The athlete begins the complex with 1 clean (anyhow), 2 hang cleans, 3 front squats, and 1 shoulder to overhead. 
If an athlete fails a movement within the complex, they may repeat the errant movement within the complex and still receive credit for the complex.
Any movement completed to standards after the 8 minute point will NOT be counted.

Movement Standards:

CLEAN, ANYHOW - ID 3.01

Athlete moves object from ground to shoulders in one fluid motion.

REP START

● Object-on-ground.

● Hand(s) on object

REP END

● Front-rack lockout.

REP REQUIREMENTS

● Object is moved in one fluid motion from ground or hang to front rack.

● Must be a clean movement.

CYCLE & POST REP

● Object can be returned to rep start in any controlled manner.

HANG CLEAN, ANYHOW - ID 3.04

Athlete moves object from above knees to shoulders.

REP START

● Hang position.

REP END

● Front-rack lockout.

REP REQUIREMENTS

● Object is moved in one fluid motion from hang to front rack.

● Adhere to hang rule.

CYCLE & POST REP

● Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.