WORKOUT

GET HOISTED OR DIE TRYIN

Conga line style Snatch Complex

6 workout mats

Male
 NOV  /  INT  /  RX

1.  95 / 135 / 155

2. 115 / 155 / 175

3. 125 / 165 / 195

4. 135 / 175 / 205

5. 145 / 185 / 215

6. athlete choice

Female

NOV  /  INT  /  RX

1.  55 / 85 / 95

2.  65 / 95 / 115

3.  75 / 105 / 125

4.  85 / 115 / 135

5.  95 / 125 / 145

6. athlete choice

 REQUIREMENTS

This workout begins with the athlete standing at the first barbell. After “3, 2, 1, … go,” the athlete will have 45 seconds to complete  1 snatch + 1 hang snatch + 3 overhead squats. The athlete will then have :15 seconds to transition to the next barbell, where they will again have another 45 seconds to complete the same complex ( at a heavier weight). The athlete will continue in this format until they reach the final barbell, where they will be able to choose their final weight. The final barbell will be loaded with a minimum weight, per their respective divisions- the athlete may choose to attempt the minimum weight or increase the weight on the barbell and attempt. Any style snatch is permitted, so long as the barbell begins on the ground. Any style hang snatch is permitted, so long as the barbell does not pass below the knee in the hang. (The complex must be completed without dropping the barbell between movements).

SNATCH

•  Power, squat, and split snatches are permitted.

•  Once lifted off the ground the barbell must move to the overhead position in one fluid movement.

•  The bar must be over the middle of the body, or slightly behind, when viewed from profile.

HANG SNATCH

•  Each rep starts with the bar in the hang position.

•  Going below the knee is NOT permitted.

•  The bar must be over the middle of the body, or slightly behind, when viewed from profile.

OVERHEAD SQUAT

•  • In the squat, the hip crease must be below the top of the knee while at the bottom position of the squat.

•  The athlete may not front or back rack the barbell to rest.


No lifting straps can be used.

Presented by :
ESPINOZA REAL ESTATE ADVISORS

Each athlete will complete 1 round
10 - burpee to sandbag over shoulder

400 meter paddleboard

Sandbag
Men-60 # Women - 35#

Movement Standards:

Burpee:

For successful completion of the burpee, athletes must ensure their entire body is positioned behind the sandbag. There should be no body parts extending over the top or sides of the sandbag. Observe the distance maintained by our demo instructors between themselves and the sandbag while executing the burpee.

Regardless of the sandbag's orientation, whether it falls perpendicular to the athlete or not, the athlete must maintain their hands and head behind the sandbag at all times. This rule applies whether the athlete is at the side or the top of the sandbag.

Paddleboard Transition:

Before initiating the paddleboard segment, athletes must don a life jacket. Support will be provided at the paddleboard docks to assist athletes in getting onto the paddleboard and launching.

Shoes are not mandatory for the paddleboard segment.

1.25 mile run

ALL will be doing a 1.25 mile run/sprint/jog/walk with NO WEIGHT to the convention center.

Teams do not need to run together.  As soon as the team mate finishes the paddleboard, they must tag partner and can either wait to run together or take off on their own.  The work out is finished when all team mates reach the assigned lane in the convention center. 

Movement Standards:

Paddleboard to Run Transition:

Signage will be in place to guide athletes on the route from the paddleboard venue, onto the sidewalk that leads to the convention center.

Convention Center Arrival:

When reaching the convention center, athletes will navigate through the parking lot, following the curve leading to the back entrance. At this location, a lane-specific judge will be present to record the completion time.

Athletes must run up to their assigned lane's judge. If an athlete begins in Lane 1 at the paddleboard venue, they will be finishing in Lane 1 inside the convention center.

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The Sand Capitol

Sponsored by 

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 7 min Time Cap 

100 meter backward sled pull
100 meter single arm suitcase carry (50 meter Right, 50 Meter Left)
250 meter front rack heavy sand bag carry

Weight
Sled (26lbs):

RX 186/116

(M: 3-45s + 1 25, F: 2-45s)

Heavy Sandbag
RX: M-150, F-100
INT: M-100, F-70
NOV: M-100, F-70

CAP'N CRUNCH

presented by

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9 min AMRAP

Reps 3,6,9...(increase reps by 3 after every complete round)

RX
Bar Muscle Up

Box Jump Over (30/24)

30 ft Handstand Walk ( 5ft unbroken)

Intermediate / Masters
Chin Over the Bar Pull Up

Box Jump Over (24/20)

30 ft Handstand Walk 

Novice
Burpee

Box Step Over (24/20)

30 ft Bearcrawl

MOVEMENT STANDARDS

BAR MUSCLE-UP

•  You must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

•  Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

•  No portion of the foot may rise above the lowest part of the bar during the kip.

•  You must pass through some portion of a dip before locking out over the bar.

•  The rep is credited when:

-  Your arms are fully locked out in the support position above the bar.

-  Your shoulders are over or slightly in front of the bar.

•  Only your hands, and no other part of your arm, may touch the bar during the rep.

•  Removing your hands in the support position is not allowed.

•  At lockout, only your arms may support your weight.

 

CHIN-OVER-BAR PULL-UP (Intermediate & Masters)

•  All Intermediate and Masters athletes will do pull-ups instead of bar muscle-ups.

•  The athlete must start each rep with arms fully extended and feet off the ground.

•  Any style of pull-up or grip is permitted as long as the requirements are met.

•  The rep is credited when the athlete’s chin breaks the horizontal plane of the bar

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BOX JUMP-OVER

•  The athlete starts with both feet on the ground on one side of the box.

•  Do NOT angle the box and jump or step up on the corner.

•  A lateral jump over the box (starting with the feet parallel to the box) IS permitted.

•  A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

•  Alternatively, the athlete may jump completely over the box.

•  If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.

•  There is no requirement to stand tall while on top of the box.

•  *All novice divisions may step up. Both feet MUST touch the top of the box if stepping up and over.

•  The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

Box Step Over

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HANDSTAND WALK

•  The handstand walk area will be marked in 5-ft. segments.

•  The lane will have five consecutive segments, allowing a  30 ft. walk in one direction.

•  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.”

•  Must walk forward.

•  Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

•  *Intermediate and Masters divisions may continue where they left off.

•  A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

•  Each 5-foot section will count as 1 rep.

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

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BEAR CRAWL (Novice)

•  Novice athletes will bear crawl instead of handstand walk.

•  Use the same floor marking as the handstand walking setup (see above).

•  Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.

•  Reaching onto or over the line constitutes a “no rep.”

•  Hips must remain above head height.

•  Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.

•  A rep is credited when both feet and both hands cross the line.

•  Each 5-foot section will count as 1 rep.

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BURPEE (Novice)

•  *All novice athletes will do burpees instead of bar muscle-ups.

•  The rep begins with the athlete standing tall with their hips, and knees fully extended.

•  Athletes must then lower themselves to the bottom position.

•  In the bottom position athletes must touch the chest and thighs to the ground.

•  Athletes may choose to step down or hop down into the bottom position

•  Athletes may to step up or jump up to the standing position.

•  Once the athlete is standing with their hips and knees fully extended, they must then jump off the ground with their hands above their head.

•  The height of the jump does not matter, so long as both the athlete’s feet leave the ground simultaneously.

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3 person 
80 Wall Ball
100 Double Unders (athlete 1)
60 Toes 2 Bar
100 Double Unders (athlete 2)
40 Dead Lift
100 Double Unders (athlete 3)
20 Clean and Jerk 

100/80 Calorie Echo Bike

MIXED Double
60 Wall Ball
50 Double Unders (athlete 1)
45 Toes 2 Bar
50 Double Unders (athlete 2)
30 Dead Lift
50 Double Unders (athlete 1 or 2)
15 Clean and Jerk

60 Calorie Echo Bike

1 person
25 Wall Ball
30 Double Unders
20 Toes 2 Bar
30 Double Unders
15 Dead Lift
30 Double Unders
10 Clean and Jerk

30/20 cal echo bike


RX 

Weight BARBELL: Male - 185 ; Female - 125 , Wall ball: Male - 20#; Female - 14# 

INTERMEDIATE 

Weight BARBELL: Male - 155 ; Female - 105 , Wall ball: Male - 20#; Female - 14# 

NOVICE

Weight BARBELL: Male - 115 ; Female - 85 , Wall ball: Male - 20#; Female - 14# 

BIKE CALORIES

• For the team workouts, one athlete can be working on bike calories while the others are doing the rest of workout.

DOUBLE-UNDER/SINGLE-UNDER (NOVICE ONLY)

• For novice divisions, the rope passes under the feet once for each jump.

• Only successful jumps are counted, not attempts.

TOES-TO-BAR/KNEE RAISES (NOVICE ONLY)

• The heels must be brought back behind the bar.

• The rep is credited when both feet contact the bar between the hands at the same time.

• For knee raises, the rep is credited when both knees pass the horizontal plate of the hip.

WALL-BALL SHOT

• Squat until the hip crease is below the knees.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

DEADLIFT

• The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.

• The barbell starts on the ground.

• The rep is credited when: the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.

CLEAN AND JERK

• Start each rep with the barbell on the ground. Touch and go is permitted.

• If dropped, the barbell must settle on the ground before the start of the next rep.

• Hang cleans are not allowed.

• Snatching is not permitted.

• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

Deadlift Max:
Last man standing. You will have a set weight for the opening weight (light female 185 / heavy weight female 225) (light weight male 275 / heavy weight male 365) once you get the lift you will have to jump up 25 lbs nothing lower than 25 lbs. Lifter must notify judge of weight increase or the judge will automatically add up to the 25 lbs.

Truck Pull:
Athlete will pull (hand over hand) a vehicle for 50 ft (female - Jeep) (male - truck) they must pull the vehicle to where the back bumper crosses the finish line. Once the bumper crosses time stops. The athlete will be in a tractor tire and a spotter will help feed the rope to the athlete. The clock starts when a horn is sounded off.