The MFLH Fight For the Fittest Team 2023

RX

Male Snatch /Female C&J Ladder

On the minute

:25 athlete 1

:25 athlete 2

:10 transition

125/135/145/155/165/175/185

195/205/215/225/235

*If athlete completes the entire ladder:

-1:00 rest-

-1:00 max-1 max attempt per pair

Scaled

Male Snatch /Female C&J Ladder

On the minute.

:25 athlete 1

:25 athlete 2

:10 transition

75/85/95/105/115/125/135

/145/155/165/175/185

*If athlete completes the entire ladder:

-1:00 rest-

-1:00 max- 1 max attempt per pair 

ALL male partners will go through the entire ladder first in pairs completing a snatch.  After all male partners have gone for the division, all female partners will go through the entire ladder in pairs completing a clean and jerk.  

Workout Flow

On the count of 3,2,1 go the first pair of males will be at their first platform and Partner A will have 25 seconds to complete their lift.  After the 25 seconds is complete, Partner B will have an additional 25 seconds to complete their lift.  After partner B’s 25 seconds is complete (50 seconds total), the pair will have 10 seconds to transition to the next platform.  This process will continue until both athletes can not successfully lift the designated weight.  *If one partner fails, the other partner can continue to progress following the same clock until failure or until they have completed the ladder.

If an athlete is able to complete the ladder, they will have a 1 minute rest and then have 1 minute to complete a max lift.  *If both partners complete the ladder, only one partner per pair may attempt a max lift.  

Once all Male partners from the division have finished, the females will then begin in the same format.  The females will be using the same weights to clean and jerk using the male bars..

* Athletes are allowed multiple attempts during their 25 sec time period 

*Athletes must complete their lift prior to the end of the 25 second time cap or the 1 minute time cap if attempting a max lift.

*If an athlete is unable to complete their lift, their partner will be able to continue to the next weight.

*When attempting a max lift, the athlete is allowed multiple attempts during their 1 minute time period, but can not change the weight once the 1 minute time has started.

*Females will be using a 20kg barbell

*The final bar will be preloaded with 10# more than the final listed weight (RX 245#/Scaled 195#). 

*Plate changes must be done by the 2 working athletes.  They can not receive any assistance.

*Clips must be used in order for the rep to count.

Score will be the sum of the max weights successfully lifted by each athlete on the team

Movement Standards:

Snatch:  

• The athlete must bring the bar 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

• Athletes are allowed multiple attempts during their 25 sec time period 

• Athletes must complete their lift prior to the end of the 25 second time cap or the 1 minute time cap if attempting a max lift.

• Any Snatch is acceptable.

Clean and Jerk: 

• During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the front rack position on the shoulders. 

• Once in the front rack position, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. 

• The barbell must pass through the front-rack position before going overhead; snatching is not permitted. 

• The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the movement.

• Athletes are allowed multiple attempts during their 25 sec time period 

• Athletes must complete their lift prior to the end of the 25 second time cap or the 1 minute time cap if attempting a max lift.

RX

MM pairs then FF pairs (partitioned any way)

For Time:

50 Handstand Push-Ups

50 Box Jump Overs (24/20)

50 Alternating Pistols

50 Chest to Bar Pull-Ups

200’ Handstand Walk

10:00 cap 

1:00 transition

10:00 for the females to complete the same

Scaled

MM pairs then FF pairs (partitioned any way)

For Time:

50 Med Ball sit ups (20lb)

50 Box Jump Overs(24/20)

50 KB Goblet Squats (53/35)

50 pull ups

10 Wall Walks

10:00 cap 

1:00 transition

10:00 for the females to complete the same

Workout Flow

On the count of 3,2,1 go, both male partners will cross the start line and will enter their lane and proceed to their first movement.  Athletes will complete the designated movements in order.  Only one athlete is permitted to work at a time.  Athletes can switch as desired.  No tag out is required.  Once the pair of athletes have completed their chest to bar they will begin the handstand walk.  These will be completed in 10’ segments and athletes may switch at any time (but not required to).

 *At any point after the box jump overs are completed, one athlete must tip the box to the side to allow them room to perform their handstand walks.

*During the rest period between pairs, one female athlete must enter the floor and set the box to the correct height in the correct location.  If this is not done during the rest period, athletes will have to take time during the workout to complete this task.

Once all work is completed both athletes must pass the start line to complete the workout.

Scoring

Score will be total time to complete the workout not including the 1 minute transition

*If pairs do not complete the workout, 1 second will be added to the the teams’ time for each remaining rep in the workout

Movement Standards:

Handstand Push Ups (RX Only)

• Both strict or kipping handstand push ups will be acceptable

• There are no restrictions on hand placement while performing the movement

• At the top of the rep, both feet must be in contact with the wall with the athlete’s body and arms in full extension for the rep to count.

• At the bottom of the rep, the head and both hands must be on the floor before starting the next rep.

Chest to Bar (RX Only)    

• Movement must be completed on the designated pull up bars.  Platforms and boxes will be made available.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athlete must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chest must clearly come into contact with the bar.

• Jumping chest to bar will not be acceptable

• Athletes may place and remove a mat under their feet during the workout as needed.

Box Jump overs: 

• Athletes can not step up onto the box. 

• Athletes can jump off, jump over or step down from the box. 

• If any part of the athlete's body touches the box other than their feet, it is a no rep. 

• *If athletes receive a no rep, they can continue the next rep from whatever side of the box they are on.

HSW (RX Only):

• Athletes must 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.” 

• Athletes 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. 

• Athletes must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• Each 10-foot section will count as 1 rep as long as the above standards have been met.

Medball sit ups (Scaled Only):

• Each rep of the sit-up begins with the athlete’s back in contact with the floor, their feet on the ground, and the medicine ball touching the floor above their head.

• Athletes may choose to sit with the soles of their feet together in a butterfly position or with their feet on the ground and knees up.

• The rep is credited when the athlete has raised their torso so their chest is upright, shoulders over the hips, and they have touched the medicine ball to the ground in front of their body.

Goblet Squats (Scaled Only): 

• The athlete must hold the KB in the Goblet position.  It can NOT be in a front rack or on the shoulder.  

• Athletes must squat to full depth with the hip crease passing below the knee and breaking the parallel to floor plane.  

• The athletes MUST return to FULL extension of the hips and knees at the top of the rep to complete the rep.  Any question of the hips not being at full extension will be considered a no rep.  

• The KB can not be dropped on the last rep or at any point during the workout.  If dropped from a standing position the athlete will receive a no rep.

Wall Walks (Scaled Only):

• A line will be taped to show where the start and finish line is for each repetition. For women, the distance from the wall to the tape starting line  is 55 inches. For men, the distance is 60 inches.  

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. 

• At the start and finish of each rep, both hands must touch the “start” 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 for the 10-inch mark from the wall before the athlete can descend. 

• Any part of the hands 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, with both hands touching the first line and their chest, thighs, and feet touching the ground. 

• Any part of the hand may make contact with the tape line.

Rx

8 RFT:

8 Worm Thrusters

8 Worm Burpees

10:00 cap

Scaled

8 RFT:

8 Worm Deadlifts

8 Worm Burpees

10:00 cap

Workout Flow

On the count of 3,2,1 GO… the entire team can proceed to their designated worm in their lane.

They will begin their 8 worm thrusters/deadlifts.  Once completed they will return the worm to the floor and start their synchro worm burpees.  Teams will continue in this fashion until all 8 rounds are completed and then cross the finish line.

Scoring

Score is time to complete the workout or reps completed at the time cap.

Movement Standards

Worm Thrusters (RX Only): 

• Each rep begins with the worm on the same shoulder of each member of the team. The worm must be resting on the shoulder of all 4 athletes at the same time before the thruster portion begins.  Athletes then simultaneously squat below parallel, stand up and push the worm over head with the worm landing on the opposite shoulder. 

• The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count.  If the worm is dropped prior to making controlled contact with all 4 athletes’ shoulders, it will be considered a no rep.  

• The team can then continue on to their next repetition of the thruster.

• At the bottom of the rep, all athletes’ hip creases must be below the knee simultaneously before standing.

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane prior to beginning their burpees if this occurs. 

• All athletes' feet must be inside the lane tape lines during the thrusters in order for the reps to count.

Worm Deadlift (Scaled Only): 

• Each rep begins with the worm on the floor.  

• The team must all be standing on the same side of the worm.  

• All athletes will then simultaneously lift the worm to the deadlift position.  

• The rep is completed when ALL athletes are at the top of the deadlift position with full extension of the hips, arms and knees.  

• The athletes may drop the worm from the top position or may continue in a touch in go fashion.  

• If teams elect to touch and go with the worm deadlifts the entire worm must touch the floor at the same time to begin the next rep.  

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane prior to beginning their burpees if this occurs. 

• All athletes' feet must be inside the lane tape lines during the deadlifts in order for the reps to count.

Synchro Burpees over Worm:

• At the bottom, each athlete must be parallel to the worm, with chest and thighs touching the ground. 

• The synchro portion of the movement will occur at the bottom of the burpee.

• All athletes must have their chest on the floor at the same time before any athlete begins to stand up on the burpee.

• Athlete’s can get down and come up from the burpee however they like.

• All athletes can jump over the worm however they would like.  Two foot takeoff/landing not required. This portion does not have to be synchronized.

• The rep is counted when all athletes' feet get to the floor on the opposite side of the worm. 

• When completing the burpees, two athletes will be on one side of the worm and two athletes on the other in alternating fashion. 

• The athlete may not touch the worm during the jump over.  

• If a no rep occurs on the burpee, athletes may continue on to their next rep and do not need to redo the rep on the same side of the worm where the no rep was called.

final workout