Golden State Games 8

Rx
-60/45 cal echo bike buy in (shared) 
6 rounds: alternate rounds (3 each)
    -20 yard sandbag bear hug carry(200/150)
    -30 yard rope pull (90/50)
    -30 yard low handle sled push(90/50)
    -20 yard sandbag bear hug carry(200/150)
*16 min cap

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Scaled:
-50/45 cal bike
-Sandbag weight is (100/70)
-Sled weight is (50/30)

​

Masters 80+:
-60/45 cal bike
-Sandbag Weight is (150/100)
-Sled weight is (50/30)

​

Masters 100+:
-50/35 cal bike
-Sandbag weight(100/70)
-Sled weight(50/30)

​

Description:

THIS IS A 2 SCORED EVENT. Score 1 is the time of the echo bike, score 2 is the time of the full event, or as far as you made it before the time cap.

​

The echo bike can be shared anyway. Then athletes will alternate full rounds on the sandbag, rope pull, sled push portion.

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The sandbag must be carried in a "bear hug" position. No setting on shoulder. Sandbag must be fully across the line when dropped

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Rope pull: athlete will pull sled 30 yards using the rope anyway they want. front part of sled must touch line to complete

​

Sled push: athlete will push sled 30 yards using the low handle until the rear part of sled fully clears the line.

​

Rx
-60/45 cal echo bike buy in (shared) 
6 rounds: alternate rounds (3 each)
    -20 yard sandbag bear hug carry(200/150)
    -30 yard rope pull (90/50)
    -30 yard low handle sled push(90/50)
    -20 yard sandbag bear hug carry(200/150)
*16 min cap

​

Scaled:
-50/45 cal bike
-Sandbag weight is (100/70)
-Sled weight is (50/30)

​

Masters 80+:
-60/45 cal bike
-Sandbag Weight is (150/100)
-Sled weight is (50/30)

​

Masters 100+:
-50/35 cal bike
-Sandbag weight(100/70)
-Sled weight(50/30)

​

Description:

THIS IS A 2 SCORED EVENT. Score 1 is the time of the echo bike, score 2 is the time of the full event, or as far as you made it before the time cap.

​

The echo bike can be shared anyway. Then athletes will alternate full rounds on the sandbag, rope pull, sled push portion.

​

The sandbag must be carried in a "bear hug" position. No setting on shoulder. Sandbag must be fully across the line when dropped

​

Rope pull: athlete will pull sled 30 yards using the rope anyway they want. front part of sled must touch line to complete

​

Sled push: athlete will push sled 30 yards using the low handle until the rear part of sled fully clears the line.

​

Event 2:

Rx and masters 80+:

Amrap:10

3-6-9-12-15-18-21-24-etc...:

-t2b

-squat snatch(75/55)

*ascending ladder starting at 3 and going up by 3

*alternate full rounds: partner 1 does full round of 3, then partner 2 does full round of 6, working partner must complete their full round before non working partner begins.

Scaled:
-weight is the same 
-hanging knee raises 

Masters 100+:
-squat snatch weight is 55/35lbs
-hanging knee raises

Standards:

-t2b: athlete starts from hanging position, both feet must travel behind the athletes body to begin the rep, the rep is counted when both feet make contact with the bar at the same time.

-hanging knee raise: athlete starts in hanging position, both feet must travel behind athletes body to begin the rep. The rep is counted when both knees are higher then the hips at the same time.

-squat snatch: barbell starts on floor, athlete must snatch barbell overhead in one motion, while passing into a full squat ( hips lower then knees) and standing up with barbell overhead. Rep counted when athlete is in standing position with knees, hips and elbows locked out with barbell overhead.

Flow:

-athlete 1 performs the round  of 3 while athlete 2 waits underneath the pull up bar. Once full round is complete athlete 2 begins the round of 6. Athletes can only switch when a full round is complete, sharing reps is not aloud. 

Score:

Score is total reps completed within the 10 minutes 

Event 3: 3 parts, 3 scores

Rx:

A)

-75/55 cal row

-50 burpee box jump over(30/24)

-30 ring muscle ups

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(165/115)

        -21 front squat (165/115)

        -21 shoulder to overhead(165/115)

*3 min cap

*18 min cap total 

Scaled 

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Masters 80+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 ring muscle ups(males) (females = 30 wall walks 8" mark)

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(135/95)

        -21 front squat (135/95)

        -21 shoulder to overhead(135/95)

*3 min cap

Masters 100+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)(stepping is aloud)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65)

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Event 3 A standards:

*share reps anyway

*score is time of completion OR reps completed before the cap

*non-working partner must remain behind line and wait for working partner to cross line before starting on their reps

*burpee box jump: athlete must face box during burpee, then jump onto box and over for rep to count. Athlete may not touch box with any part of their body except their feet. Pushing off knees is not allowed. Stepping down is ok. 

*ring muscle up: athlete must start with arms locked, rep is completed when athlete locks out elbows at the top of the rings in a supported position

*wall walks: athletes starts in laying position; athletes must walk hands until both palms touch line at same time. Rep is counted once athlete has walked hands back to starting position and has returned to laying position 

Event 3 B1 standards:

*power or squat clean aloud 

*as many attempts as needed 

*clips MUST be on bar for lift to count 

*score is max weight lifted before the 3 min cap

Event 3 B2 standards:

*1 ATTEMPT AT UNBROKEN COMPLEX

*score is time of completion OR reps completed before breaking complex OR reps completed at time cap

*athlete may rest bar only in positions of that movement(example: on hang p. Clean athlete may only rest bar in hang position or front rack position. In front squat athlete must keep bar in front rack the whole time. In stoh athlete may only rest bar in front rack or overhead)

*hang power clean: start with arms straight at bottom of rep, bar may not touch the floor, rep is complete when bar is in front rack position, with legs and hips locked and elbows in front of barbell. 

*front squat: athlete must keep bar in front rack the whole time. Reps starts in standing position, athletes hip must be below parallel at bottom, rep is completed when athlete is back in standing position with knees AND hips locked out 

*shoulder to overhead: athletes starts with bar in front rack position and may use any movements to get overhead (push press, push jerk, split jerk). Rep in completed when athlete has barbell overhead with elbows, hips and knees straight. 

B1/B2 flow:

-during 2 min transition after part A, both athletes will proceed to part B area where there will be 2 barbells waiting. athlete 1 works on their max clean while athlete 2 works on barbell complex. At 3 min mark athletes will switch. Athlete 1 is now performing barbell complex while athlete 2 performs 1rm clean. There is no transition time between B1 and B2. Time on B2 for athlete 2 starts right at 3 min mark.

Event 3: 3 parts, 3 scores

Rx:

A)

-75/55 cal row

-50 burpee box jump over(30/24)

-30 ring muscle ups

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(165/115)

        -21 front squat (165/115)

        -21 shoulder to overhead(165/115)

*3 min cap

*18 min cap total 

Scaled 

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Masters 80+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 ring muscle ups(males) (females = 30 wall walks 8" mark)

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(135/95)

        -21 front squat (135/95)

        -21 shoulder to overhead(135/95)

*3 min cap

Masters 100+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)(stepping is aloud)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65)

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Event 3 A standards:

*share reps anyway

*score is time of completion OR reps completed before the cap

*non-working partner must remain behind line and wait for working partner to cross line before starting on their reps

*burpee box jump: athlete must face box during burpee, then jump onto box and over for rep to count. Athlete may not touch box with any part of their body except their feet. Pushing off knees is not allowed. Stepping down is ok. 

*ring muscle up: athlete must start with arms locked, rep is completed when athlete locks out elbows at the top of the rings in a supported position

*wall walks: athletes starts in laying position; athletes must walk hands until both palms touch line at same time. Rep is counted once athlete has walked hands back to starting position and has returned to laying position 

Event 3 B1 standards:

*power or squat clean aloud 

*as many attempts as needed 

*clips MUST be on bar for lift to count 

*score is max weight lifted before the 3 min cap

Event 3 B2 standards:

*1 ATTEMPT AT UNBROKEN COMPLEX

*score is time of completion OR reps completed before breaking complex OR reps completed at time cap

*athlete may rest bar only in positions of that movement(example: on hang p. Clean athlete may only rest bar in hang position or front rack position. In front squat athlete must keep bar in front rack the whole time. In stoh athlete may only rest bar in front rack or overhead)

*hang power clean: start with arms straight at bottom of rep, bar may not touch the floor, rep is complete when bar is in front rack position, with legs and hips locked and elbows in front of barbell. 

*front squat: athlete must keep bar in front rack the whole time. Reps starts in standing position, athletes hip must be below parallel at bottom, rep is completed when athlete is back in standing position with knees AND hips locked out 

*shoulder to overhead: athletes starts with bar in front rack position and may use any movements to get overhead (push press, push jerk, split jerk). Rep in completed when athlete has barbell overhead with elbows, hips and knees straight. 

B1/B2 flow:

-during 2 min transition after part A, both athletes will proceed to part B area where there will be 2 barbells waiting. athlete 1 works on their max clean while athlete 2 works on barbell complex. At 3 min mark athletes will switch. Athlete 1 is now performing barbell complex while athlete 2 performs 1rm clean. There is no transition time between B1 and B2. Time on B2 for athlete 2 starts right at 3 min mark.

Event 3: 3 parts, 3 scores

Rx:

A)

-75/55 cal row

-50 burpee box jump over(30/24)

-30 ring muscle ups

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(165/115)

        -21 front squat (165/115)

        -21 shoulder to overhead(165/115)

*3 min cap

*18 min cap total 

Scaled 

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Masters 80+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)

-30 ring muscle ups(males) (females = 30 wall walks 8" mark)

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(135/95)

        -21 front squat (135/95)

        -21 shoulder to overhead(135/95)

*3 min cap

Masters 100+

Event 3: 3 parts, 3 scores

A)

-75/55 cal row

-50 burpee box jump over(24/20)(stepping is aloud)

-30 wall walks to 2ft mark

*10 min cap

2 min transition from time cap

B1): 3 min to establish 1rm clean 

B2): -21 hang p. Clean(95/65)

        -21 front squat (95/65)

        -21 shoulder to overhead(95/65)

*3 min cap

Event 3 A standards:

*share reps anyway

*score is time of completion OR reps completed before the cap

*non-working partner must remain behind line and wait for working partner to cross line before starting on their reps

*burpee box jump: athlete must face box during burpee, then jump onto box and over for rep to count. Athlete may not touch box with any part of their body except their feet. Pushing off knees is not allowed. Stepping down is ok. 

*ring muscle up: athlete must start with arms locked, rep is completed when athlete locks out elbows at the top of the rings in a supported position

*wall walks: athletes starts in laying position; athletes must walk hands until both palms touch line at same time. Rep is counted once athlete has walked hands back to starting position and has returned to laying position 

Event 3 B1 standards:

*power or squat clean aloud 

*as many attempts as needed 

*clips MUST be on bar for lift to count 

*score is max weight lifted before the 3 min cap

Event 3 B2 standards:

*1 ATTEMPT AT UNBROKEN COMPLEX

*score is time of completion OR reps completed before breaking complex OR reps completed at time cap

*athlete may rest bar only in positions of that movement(example: on hang p. Clean athlete may only rest bar in hang position or front rack position. In front squat athlete must keep bar in front rack the whole time. In stoh athlete may only rest bar in front rack or overhead)

*hang power clean: start with arms straight at bottom of rep, bar may not touch the floor, rep is complete when bar is in front rack position, with legs and hips locked and elbows in front of barbell. 

*front squat: athlete must keep bar in front rack the whole time. Reps starts in standing position, athletes hip must be below parallel at bottom, rep is completed when athlete is back in standing position with knees AND hips locked out 

*shoulder to overhead: athletes starts with bar in front rack position and may use any movements to get overhead (push press, push jerk, split jerk). Rep in completed when athlete has barbell overhead with elbows, hips and knees straight. 

B1/B2 flow:

-during 2 min transition after part A, both athletes will proceed to part B area where there will be 2 barbells waiting. athlete 1 works on their max clean while athlete 2 works on barbell complex. At 3 min mark athletes will switch. Athlete 1 is now performing barbell complex while athlete 2 performs 1rm clean. There is no transition time between B1 and B2. Time on B2 for athlete 2 starts right at 3 min mark.

Partner 1 starts:

-40 alt pistol squats

-35 kb swing(70/53)

-12 def hspu

-3 LL rope climbs

Partner 2:

-40 alt pistol squats

-35 kb swing(70/53)

-12 def hspu

-3 LL rope climbs

Partner 1:

-3 LL rope climbs

-12 deficit hspu

-35 kb swing(70/53)

-40 alt pistol squats

Partner 2:

-3 LL rope climbs

-12 deficit hspu

-35 kb swing(70/53)

-40 alt pistol squats

*14 min cap

MASTERS/SCALED

Partner 1 starts:

-50 jump lunges

-35 kb swing(53/35)

-scaled: 25 hand lift push ups

-masters 80+: 12 hspu (flat)

-masters 100+: 12 hspu (+4/+6")

-3 rope climbs

Partner 2 :

-50 jump lunges

-35 kb swing(53/35)

-scaled: 25 hand lift push ups

-masters 80+: 12 hspu (flat)

-masters 100+: 12 hspu (+4/+6")

-3 rope climbs

Partner 1:

- 3 rope climbs

- masters 100+ 12 hspu (+4"/+6")

- masters 80+ 12 hspu (flat)

- scaled: 25 hand lift push ups

- 35 kb swings (53/35)

-50 jump lunges

Partner 2:

- 3 rope climbs

- masters 100+ 12 hspu (+4"/+6")

- masters 80+ 12 hspu (flat)

- scaled: 25 hand lift push ups

- 35 kb swings (53/35)

-50 jump lunges

-1 attempt at freestanding hand stand hold for each partner *both partners must go within the 3 minutes. *Combined time is the score.

*partner 1 can hold as long as they like

Scaled/Masters:

3 min:

-1 attempt at hand stand hold against wall  - both athletes kick up at same time. Time starts when both athletes are up. Time ends when either athlete come down