Cactus Classic 2021

FOR TOTAL REPS:
3 MIN MAX EFFORT ASSAULT BIKE CAL

3 MIN MAX EFFORT DB SNATCH

3 MIN MAX EFFORT TOES 2 BAR

3 MIN MAX EFFORT BURPEE BOX JUMP

3 MIN MAX EFFORT ASSAULT BIKE  

At the start of 3,2,1 GO Athlete 1 will begin on the assault bike, athletes can switch as often as they would like to accumulate as many assault bike calories. At the 3 minute mark, athletes will proceed to the DB and begin DB Snatches, with one athlete working at a time. At the 6 minute mark athletes will progress to toes to bar or med ball situps, again switching athletes as often as they wish. At the 9 minute mark, athletes will progress to their box for burpee box jumps, they may switch as often as they wish. Lastly, at the 12 minute mark, athletes will return to the assault bike for their final 3 minutes of work. Score will be total reps completed in 15 minutes across all 5 segments.

 *** RX, INT, SCALED - One athlete works at a time, athletes may switch as needed throughout the 3 minutes. A tag must occur for every switch.

Tiebreak score is most calories on the final bike

Teams of 2 RX:

3 MIN MAX EFFORT ASSAULT BIKE CAL

3 MIN MAX EFFORT DB SNATCH 50 /35

3 MIN MAX EFFORT TOES 2 BAR

3 MIN MAX EFFORT BURPEE BOX JUMP 24 / 20

3 MIN MAX EFFORT ASSAULT BIKE  

Teams of 2 Intermediate:

3 MIN MAX EFFORT ASSAULT BIKE CAL

3 MIN MAX EFFORT DB SNATCH 35 / 25

3 MIN MAX EFFORT TOES 2 BAR

3 MIN MAX EFFORT BURPEE BOX JUMP 24 / 20

3 MIN MAX EFFORT ASSAULT BIKE  

Teams of 2 Scaled:

3 MIN MAX EFFORT ASSAULT BIKE CAL

3 MIN MAX EFFORT DB SNATCH 30 / 20

3 MIN MAX EFFORT MED BALL SIT UP 14 / 10

3 MIN MAX EFFORT BURPEE BOX JUMP 24 / 20 - Box Step Up

3 MIN MAX EFFORT ASSAULT BIKE  

**Athletes may step up onto the box for burpee box jump if needed

 STANDARDS:

Bike: Athletes will get on the bike (not touching the monitor and bike as hard as they can in the 3’ Minutes)

DB snatches: For a complete rep, athletes must finish DB at a full lockout position over head with hips, knees and arms extended in line with the body. Both heads of the dumbbell must touch the ground on every rep.

Toes to bar: Athletes must have both toes touch the bar at the same time in between their hands. Feet must come behind the athletes body before going back up again. Athletes will have 1 box at their station that will not be allowed to be moved, as well as a jhook. Boxes are not allowed underneath the athletes bars. 

Medball Situp: Athletes will starting sitting up with the ball in front of their toes in a butterflied position. They will descend backwards with the ball in hand, touch the ball to the ground behind them and bring it back in front of their toes to finish the rep. Athletes must show their torso breaking past their hip in the sit up, staying leaned back will cause a no rep.

Burpee box jump: Athletes will start tall drop to the ground for their burpee and when their chest hits the floor they can jump or step their feet back up before jumping on the box (stepping for scaled).

Box Jump: After completing the proper burpee, athletes will jump with two feet on top of the box and finish the rep by standing tall, with control with an open knee and hip before stepping down or jumping down to begin their next rep. A single leg take off and landing is a No rep, as well as not showing control before coming off the box or not opening the knee and hip. Athletes may step down after their rep is complete. Scaled athletes may step up and down on their box but must also show knee and hip opening and control at the top of the box.

For Time:

4 Rounds Split anyway

10 DB DL 50/35, 35/25

30' DB Front Rack Lunge (5' increments)

10 S2OH 

2 Rope Climbs/ 1 Rope Climb 

-then-

120' HS Walk (5' increments), can be split any way. A tag out must occur with any switches. 

Intermediate is 12 Wall walks

10' time Cap

Deadlift: Athletes must start with the DBs on the ground, The will then stand tall with hips and knees open and shoulders inline with the center of the hip. Both DB heads must touch the floor at the same time before coming back up. Bouncing will not be permitted. Dropping the dumbells from the top will also be a no rep.

DB Lunge: Athletes will clean the DBs to the shoulder having hands around the dumbell the entire time and keeping at least 1 dumbell in the frontal plane before beginning the lunge. They will then lunge kissing the back knee to the floor, standing tall (hips and knees open at the top) and alternatig legs while moving forward. Athletes may put the DB's down after crossing the 5' mark and may tag out or pick up starting behind that line. Athletes must clearly cross their front foot past the 5' markers before standing and dropping the dubmells. Athletes may walk through as long as their is no shuffling. If that happens or athletes are not openinig their hips or keeping the DB's in the frontal plane, they must go back to the previous 5' mark. Dropping the dumbells will also cause a no rep back to the 5' mark.

Shoulder to OH: athletes will clean the dumbells to the shoulder to perform a strict press, push press, push jerk or split jerk with their dumbells. The rep is complete when the dumbells are overhead in a locked out position, hips and knee open and extended and feet are in line with the hips. Dropping the dumbells will receive a no rep. 

Rope Climb:Only 1 athlete at the rope at a time. Athletes will climb to the 15' mark, touch with their hand and lower down to the floor for the completion of the rep. An athlete may perform all rope climbs or tag out, but their must be a tag out before switching. Intermediate will only need to perform 1 Rope climb. Athletes must wait until they get below the tape mark before dropping. 

HS Walk: Athletes will start behind the line (opposite of where they started), kick onto their hands and walk forward passing 5' markers along the way. Each 5' marker is 1 rep. Athletes may tag out to complete the 120' HS Walk but as a team they must complete 4 x 30' increments. Athletes may kick down or they wil finish when both hands are over their line (not on top)

Wall Walk: Athletes will start by laying on the floor with their hands out, they will then walk themselves up the wall touching the tap line with both hands and then coming back down finishing with legs straight on the wall, chest on the floor and hands out in front. They may tag out at anytime to complete their 12 reps. 

MOJAVE NIGHTMARE (RX, INT, SCALED)

30/24 Cal Row Before each Set

9 - 6 - 3

SYNCHRO THRUSTER  

SYNCHRO BMU/C2B/ PU/ RING ROW

** 8 Minute Time Cap

Teams of 2 RX:

30/24 Cal Row Before each Set

9 - 6 - 3 

Synchro Thruster (135/ 95)

Synchro Bar Muscle Up 

Male Pairs - 30 Cal Row 

Female Pairs - 24 Cal Row 

Teams of 2 Intermediate:

30/24 Cal Row Before each Set

9 - 6 - 3 

Synchro Thruster (115/ 75)

Synchro Chest 2 Bar / Pull UP

Male Pairs - Chest to Bar / 30 Cal Row

Female Pairs - Pull Ups/ 24 Cal Row 

Teams of 2 Scaled:

30/24 Cal Row Before each Set

9 - 6 - 3 

Synchro Thruster (75 / 55 )

Synchro Ring Row 

Male Pairs - 30 Cal Row 

Female Pairs - 24 Cal Row  

At the start of 3,2,1 GO Athlete 1 will begin on the rower, athletes can divide up the 30 or 24 calorie row however they choose. Once the designated number of calories is completed, the athlete pair will make their way to their barbells. Athletes will begin their set of 9 synchro thrusters. Thruster synchronization will need to be with full depth in the bottom of the squat and synchro position with barbells locked out overhead at the same time completing the thruster. Once the 9 synchro thrusters are completed, athletes will move to their 9 synchro gymnastics movements. Rx - BMU, athletes synchro will need to be at the top of the completed bar muscle up with arms extended to meet synchro standard. Intermediate - Mens Chest to Bar, Chest must touch the bar at the same time to meet synchro standard.  Intermediate Female - Chins must but over the bar for the pull at the same time to meet synchro standard. Scaled - Athletes must be at the top of the ring row, arms bent at the same time to complete the synchro rep. Once the round of 9 in completed, an athlete in the pair will begin to row 30/24 calories, dividing the calories as they choose. Athletes will then move to the round of 6 synchro thrusters and 6 synchro BMU, C2B, PU or Ring Row. Once the round of 6 is completed, ahtlete will head back to the rower for the last set of calories. Once designated calories are completed, athletes will complete the round of 3 synchro thrusters and 3 synchro BMU, C2B, PU or Ring Row, TIME will be taken after the completion of the 3 synchro gymnastics reps.

**Tiebreak will be taken once the athletes have completed the round of 9

Standards:

Row: Athlete 1 may be in the rower at the start, they will begin rowing (not touching the rower) until they choose to come out. They will then tag in their partner if they switch and their partner will get in (not touching the screen) to finish their calories.

Thruster:Athletes may power Clean into their squat or squat clean their first rep so as long as both athletes reach below parallel (hip crease below the top of the knee) at the same time and then finish with their hips, knees and arms fully locked out with the bar in line with the ears (not in front) at the same time. There are two parts of synchro in the thruster, the bottom and the top. If 1 athlete descends or ascends before their partner has met them in the position, that rep will not count and has to be redone. Listen to the “good” from your judge.

BMU: Athletes will jump or step into their hang position, perform the bar muscle up and stop with shoulders over the bar and arms clearly locked out of the dip with their partner before returning down. Glide kips or feet coming over the bar will be a no rep. Athletes may rest at the top of the bar, but their hands can not come off the bar and be replaced back on. We will not allow athletes to put a box behind them and jump into the bar, we will allow j-hooks for athletes to step onto or the box that is shared between bars (which can’t be moved).

Chest to Bar: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when both athletes chests touch the bar at the same time. Being high enough, but not physically touching the bar will be a no rep. Any grip is allowed.

Pullups: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when both athletes chin is clearly over the bar at the same time. Any grip is allowed.

Ring Rows: Athletes will be measured prior to the workout with their feet on the line and the bottom of the rings set to the top of the hip. Athletes will descend back keeping their feet on the line and finish their synchro rep with both shoulders touching the rings at the same time before descending back down.

AMRAP 5
750m / 675 m SKI ERG

MAX HSPU IN REMAINING TIME

RX - 4 In / 2 in Deficit Handstand Push Up

INTERMEDIATE - Handstand Push Ups

SCALED - Hand Release Push Ups

FOR A 2 PART SCORE:

In 5 Minutes Teams will Ski 750m/675m as fast as possible. As soon as the team reaches their required meters, they will tag their partner to begin Max Def. HSPU/HSPU/Hand Release Pushups in the remaining 5 minutes.

Partners may switch as often as they want on the Ski and HSPU but they must tag out each time. 

The ski will be set to their distance and will count down, time is recorded when the screen shows zero.

However much time is remaining is left for athletes to complete as many HSPU/HRPU in the remaining time.

Mens Teams will ski 750m, and Womens Teams will ski 675m

RX will have Def. HSPU 4" for Men 2" for ladies (kipping and strict is allowed)

Intermediate will have Regular HSPU (kipping or strict is allowed)

Scaled will have Hand Release Pushups.

*Should a team not be able to do any HSPU between the pair, they can choose to go to HRPU and will be ranked in that workout underneath all teams that did their prescribed movement (their ski score will not be affected)

HSPU Standards.

Athletes must kick into a handstand at the start of each rep and then lower onto their head (a headstand will not count as the start of the rep). Once the athletes head is on the ground, they will then push themselves up strict or with a kip. Athletes hips may not touch the wall until after they show extension of their arms and legs before lowering down. If an athlete kicks off the wall before showing a full lockout of their arms hips and legs, they will receive a no rep. Feet must stay inside the hand width, if you are a wide handstand, bring your feet together at the top of the rep (and hips off the wall at the top of the rep). There will be a marked box 36" x 24" wide. Hands must stay inside the box, but fingers can touch. Plates may be adjust but the same standards apply. 

HR Pushups

Athletes will start and end their Pushup at the top of their plank position. They will lower down laying flat on the ground, pick their hands up, replace them and drive back up into the top of their plank position. Before pushing up, athletes must lift their knees off the floor. Hips must finish in a straight line from hips to ankles. If hips rise slower than the chest they just need to finish in line before going back down.

For a 2 part Score: In 5 Minutes 

A: FOR TIME - 750m/675m Ski (Counting Down)

B: Max Def. HSPU (4/2"-RX), Max HSPU (Int), Hand-Release Pushups (Scaled) in Remaining time

Partners may switch as often as they want on the ski and HSPU but they must tag out each time. 

In 5 Minutes Teams will Ski 750m/675m as fast as possible. As soon as the team reaches their required calories, they will tag their partner to begin Max Def. HSPU/HSPU/Hand Release Pushups in the remaining 5 minutes.

Should a team not be able to do any HSPU between the pair, they can choose to go to HRPU and will be ranked in that workout underneath all teams that did thier prescribed movement (their ski score will not be affected)

The ski will be set to their distance and will count down, time is recorded when the screen shows zero.

However much time is remaining is left for athletes to complete as many HSPU/HRPU in the remaining time.

Men will ski 750m, and Women will ski 675m

RX will have Def. HSPU 4" for Men 2" for ladies (kipping and strict is allowed)

Intermediate will have Regular HSPU (kipping or strict is allowed)

Scaled will have Hand Release Pushups.

HSPU Standards.

Athletes must kick into a handstand at the start of each rep and then lower onto their head (a headstand will not count as the start of the rep). Once the athletes head is on the ground, they will then push themselves up strict or with a kip. Athletes hips may not touch the wall until after they show extension of their arms and legs before lowering down. If an athlete kicks off the wall before showing a full lockout of their arms hips and legs, they will receive a no rep. Feet must stay inside the hand width, if you are a wide handstand, bring your feet together at the top of the rep (and hips off the wall at the top of the rep). There will be a marked box 36" x 24" wide. Hands must stay inside the box, but fingers can touch. Plates may be adjust but the same standards apply. 

HR Pushups

Athletes will start and end their Pushup at the top of their plank position. They will lower down laying flat on the ground, pick their hands up, replace them and drive back up into the top of their plank position. Before pushing up, athletes must lift their knees off the floor. Hips must finish in a straight line from hips to ankles. If hips rise slower than the chest they just need to finish in line before going back down.

WORKOUT ONE - THE SONORAN LADDER

Teams of 2 RX:

10 - 8 - 6 - 4 - 2

165/115 - Starting Bar

185/125*

205/145*

225/ 155 - New Bar

255/ 165*

*changing weight

Teams of 2 Intermediate:

10 - 8 - 6 - 4 - 2

145 / 95 - Starting Bar

165 / 105*

185 / 125*

195 / 135 - New Bar

215 / 145*

*changing weight

Teams of 2 Scaled:

115/75 - Starting Bar

125/85*

145/95*

155/105 - New Bar

165/115*

*changing weight

TEAMS OF 2: At the start of 3,2,1 GO the athlete pair will proceed to their first bar. They will complete 10 cleans, cleans may be power or squat (no hang cleans will be allowed). Athletes can partition the cleans however the choose between their partnership. Once the round of 10 in complete they will then change their weight for their 8’s and 6’s. Once complete they will move to a new bar to complete their 4’s and add weight to hit their final 2 reps. Collars must be on the bar before starting the lift. Athletes will tag out before every switch. After the final bar is complete, athletes will cross the "finish" line, at which point time will be taken.

*6 MINUTE TIME CAP 

Tiebreak is your time after your last completed round if you do not finish in the time cap.

Standards:

Clean: Any style clean is permitted as long as the start and finish are met. Bar must be pulled from the ground into your clean (starting with a hang will not count). Athletes must receive that bar on the shoulders with elbows clearly in front of the bar, standing tall with feet in line with the hips, hips and knees open before lowering the bar. Bouncing the bar off the ground will cause a no rep. Lowering the bar before reaching full extension and receiving a “good rep” from your judge will mean the athlete received a no rep and it must be re-done. If you split your clean, feet must come back under the hips.