Evolution 2s

Challenge 1 - FOR LOAD

Complex

1 Power Clean +

1 Squat Clean +

1 Push Jerk +

1 Split Jerk

Challenger will have 6 minutes to find a 1RM complex

The smallest increment that they can use is a 2x 2.5KG

Score will be max weight in the completed complex

Challenge 2 - FOR REPS

0.00 - 1.00 Max Reps

1. Unbroken Fat Rope singles

1.30 - 2.30 Max Reps

2. Unbroken Single Unders

3.00 - 4.00 Max Reps

3. Unbroken Double Unders

Challenger will have 60s to complete an unbroken set of single & double unders

There will be 3 scores (1, 2, 3) and where you place in each determines your overall score.

EG. 5 Fat rope singles - you place 7th

22 Single unders - you place 3rd

50 double unders - you place 1st

Score - 11

WOD 2 - I wana go fast!

4 Sets

AMRAP3

Buy in: 16 Single Arm sync O/H F/Lunge

In remaining time::

5 Sync Chest 2 Bar Pull Ups

10 Sync Press Ups

15 Sync Toe 2 Bar

1.00 Rest Between Sets

DB 22.5/15

Variation

SCALE / MASTERS

4 Sets

AMRAP3

Buy in: 16 Single Arm sync O/H F/Lunge

In remaining time::

5 Pull Ups (shared)

10 Press Ups (shared)

15 Toe 2 Bar (shared)

1.00 Rest Between Sets

DB 20/12.5

BEGINNERS

4 Sets

AMRAP3

Buy in: 16 Single Arm sync O/H F/Lunge

In remaining time::

5 L2 Ring Row (shared)

10 Knee Press Ups (shared)

15 Abmat Sit Ups (shared)

1.00 Rest Between Sets

DB 15/10

Flow

3-2-1 GO! Both athletes will start at the end of their area, they will then have 3 minutes to compete the Buy in and in the remaining time work through as many rounds and reps of the exercises until the time is up. RX are sync while Scaled / masters and beginners are shared. You will then have 1 min rest and repeat 3 more times. 

Score

Will be explained at the brief

Standards

DB Overhead forward lunge - athletes will start behind the line, rep will begin with the dumbbell overhead, the dumbbell must stay overhead throughout but can be switched anytime. Athletes will step over the line, the trailing knee must make contact with the ground before returning to full extension behind the line, the rep will count once both athletes are at full extension behind the line. The sync is when both athletes are at full extension. 

Chest 2 bar Pull Ups - both athletes start each rep at a dead hang, the rep is complete when both athletes chest clearly touches the bar. 

Pull Up - Start each rep at a dead hang, the rep is complete when the chin clearly breaks the horizontal plane of the bar. 

Ring Row - Start each rep with 2 feet over the line lower yourself until arms are fully extended then bring your chest towards the rings, rep is complete once the wrists touch the outside of the chest 

Press Up - Start the rep in a high plank position lower your chest to the floor, chest MUST touch the floor and knees MUST NOT. Push to start position for the rep to count, sync is at the top/start of the rep. 

Knee Press Up - start the rep in a plank position with knees on the ground, lower the chest to the ground, push back to start position for the rep to count. 

Toes 2 Bar - both athletes start each rep at a dead hang, the rep is complete when both athletes toes clearly touches the bar.

Abmat Sit Ups - Start each rep lowering yourself backwards onto the abmat, touching the behind the head and sitting back up to touch your toes, shoulders MUST pass the hip crease for rep to count. 

WOD3 - If your not first your last

RX

100/80 Cal Ski

then

10 Rounds 1:1

5 Power Snatch 50/35

10 Box Jump Overs 24/20”

Variations

SCALED

100/80 Cal Ski

then

10 Rounds 1:1

5 Power Snatch 40/25

10 Box Jump Overs 20”

BEGINNERS

100/80 Cal Ski

then

10 Rounds 1:1

5 Power Snatch 30/18

10 Box Step Overs 20”

Flow

3-2-1 Go! Athletes start accumulating Cals (these are shared) at the 2.00 mark they will start their 10 rounds of snatches and box jumps (5 each, round for round) once they have done their 10 rounds they will then finish the rest of their Cals (if any)

Score

Fastest Time

Standards

Ski Erg - Both feet must remain on the floor stand at all times, handles must be placed back in the finished position before switching over and if the handles are let go and not placed back there will be a 5 Cal penalty added to the cals (each time)

Power Snatch - From the ground-to-overhead, the barbell is received in a partial squat (hip crease above the knee) and locked out in one fluid motion, the barbell must then be lowered to the ground a no rep will occur if the barbell is dropped from anywhere above the knee. (Gym rule)

Box jump overs - Each rep starts with 2 feet on the ground on the side of the box (not the corner of the box) both feet must make contact with the top of the box and a step down is required NO rebounding. Rep is completed when both feet touch the ground on the other side of the box.

WOD 1 - Shake & Bake

RX

25/20 Cal Echo

21-15-9

Sync Squats 

Sync Shoulder 2 Shoulder

25/20 Cal Echo

15-12-9

Sync Deadlift

Sync Hang Clean

25/20 Cal Echo

12-9-6

Sync Thrusters

Sync Lateral Burpees over Worm (jump)

Variations

SCALE / MASTERS

20/15 Cal Echo

21-15-9

Sync Squats 

Sync Shoulder 2 Shoulder

20/15 Cal Echo

15-12-9

Sync Deadlift

Sync Hang Clean

20/15 Cal Echo

12-9-6

Sync Thrusters

Sync Lateral Burpees over Worm (jump)

BEGINNERS

20/15 Cal Echo

15-12-9

Sync Squats 

Sync Shoulder 2 Shoulder

20/15 Cal Echo

12-9-6

Sync Deadlift

Sync Hang Clean

20/15 Cal Echo

9-6-3

Sync Thrusters

Sync Lateral Burpees over Worm (step)

Flow

3-2-1 Go! Athletes start in the front of their area work through all movements until complete. The Echo Bike is shared while the worm work is sync, smart breaks with no booty shakes will be the winner here 

Score

Will be explained at the brief

Standards

Squats - Both athletes will hold the worm on their shoulder or back, both squat below parallel (hip below knee) and then stand, rep counts when judge sees shoulders hips knees and ankles are all in alignment. Sync is at the top of the squat.

Shoulder 2 Shoulder - Both athletes will move the worm from shoulder to shoulder at the same time, the rep will count once the worm hits the same shoulder of each athlete. Sync is at the completion of the movement.

Deadlift - Athletes will lift the worm from the ground until both are at full extension, rep will count when judge sees shoulders, hips, knees and ankles are all in alignment. Cannot use handles on the worm to lift it. Sync is at the top of the movement.

Hang Clean - Athletes will lift the worm from the hang position to their shoulder, the hang position is between the hip & thigh, the rep will count when the judge sees the worm on the shoulders of both athletes and both athletes are at full extension. Sync is at the completion of the movement.

Thrusters - Athletes will start with the worm on their shoulder, they will perform a squat and as they stand they will move the worm to the opposite shoulder, the rep will count once the worm touches the opposite shoulder. Sync is at the completion of the movement.

Burpee over worm - Athletes will drop to the floor laterally alongside the worm together, both athletes will stand and jump (or step) over the worm, a jump is when both feet are off the ground when going over the worm, the rep will count when both athletes finish on the opposite side, Sync is at the bottom of the burpee