EVENT 1

WORKOUT 1

3 Rounds:

4 minutes

25/20 Calorie Row (Athlete #1)

*Partner holds barbell in front rack

25/20 Calorie Row (Athlete #2)

*Partner holds barbell in front rack

In Remaining Time:

Max Snatches (115/75 RX) (95/65 Scaled)

1 Minute Rest Between Rounds

Workout Flow

• The event consists of 3 rounds. Each round is four minutes long. There is a one minute break between each round. 

• When the round begins, one athlete will begin rowing while the other athlete holds the barbell in the front rack position.

• All male athletes will row 25 calories and all female athletes will row 20 calories

• Teams can decide which athlete rows first; there are no requirements

• The first athlete will complete his or her total calories and then the two athletes will switch

• Athletes can only row if their partner is holding the barbell in the front rack; if the barbell is not in the front rack, the athlete must stop rowing

• Once each athlete has completed their requisite calories, in the remaining time of the 4 minute round, the athletes will complete max snatches

• Same gender teams will have one bar and mixed gender teams will have two bars

• Athletes may split up the snatches amongst themselves in any many they choose, as long as only one athlete is working at a time

Movement Standards

Row

• All monitors must be set to zero at the beginning of the row

• Athletes may choose any damper or foot setting

• Athletes may choose which athlete starts on the rower

• Men will row 25 calories and women will row 20 calories, for both the RX and Scaled Divisions

• Athletes can only row while their partner holds the barbell in the front rack position. Athletes can hold the barbell in the front rack in any manner as long as the bar remains across the front of the shoulders.

• Once the first athlete completes his or her row, the second athlete will begin rowing

• The monitor must be reset between athletes

• The second athlete can begin rowing once his or her partner has the barbell in the front rack

• Once the second athlete completes the row, the team will move on to the snatches

Snatch

• Once finished with the row, athletes will complete max snatches in the remaining time of the 4 minute round

• Athletes may divide the reps amongst themselves however they choose, as long as only one athlete is working at a time

• The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.

• Only the feet may touch the ground during the lift.

• A muscle snatch, power snatch, squat snatch or split snatch may be used as long as the barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Scoring

• The final score on the leaderboard is the total snatches performed in the 3 rounds

Event 2

Workout 2 and 3 

16 Minute Total Time Cap:

Workout 2 (8 Minute Cap)

42-30-18

Dumbbell Snatch (50/35 RX) (35/25 Scaled)

Box Jump Over (24/20 RX) (Step Over Scaled Option)

In remaining time:

Workout 3

Max Clean and Jerk

Workout Flow

• Event 2 consists of two scores on the leaderboard: workout 2 and workout 3

• There is a 16 minute time cap for the entire event (both workouts)

• The first scored element, workout 2, consists of 42-30-18 reps of dumbbell snatches and box jump overs

• Athletes may split up these reps between themselves however they choose; there are no requirements

• There is an 8 minute time cap for workout 2

• If athletes complete workout 2 before the 8 minute time cap, they may immediately begin workout 3

• If athletes do not complete workout 2 in under 8 minutes, they must move on to workout 3 at the 8 minute mark

• In the remaining time of the workout, each athlete will complete a max clean and jerk

• Same gender teams will use the same bar and can alternate attempts in any manner they choose

• Mixed gender teams will use two bars and must designate one athlete to lift first. When the first athlete is finished, the second athlete will begin lifting. Once the second athlete begins lifting, the first athlete may not take any additional attempts. Athletes may divide the time between themselves however they choose. When an athlete is not lifting, he or she may not perform any repetitions, including warm up reps. 

Movement Standards

One Arm Dumbbell Snatch

• Both dumbbells must start on the ground and the athlete must finish with the dumbbell directly overhead

• At the bottom of the movement, both heads of the dumbbell must touch the ground

• The dumbbell must be lifted overhead in one motion

• Clean and jerks are not allowed

• Touch and go is permitted

• Bouncing the dumbbell is not allowed

• Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved

• Athletes cannot do two or more snatches in a row on one arm

• When resuming repetitions after the partner, athletes may begin by lifting with any arm, regardless of the arm they used on the final repetition before the partner began

• The non-lifting hand and arm may not be in contact with the body during the repetition

• At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile

• Athletes may choose to do a split style snatch; however, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count

• Athletes can perform a muscle snatch, power snatch, squat snatch, or split snatch

• A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall

• Alternating hands on the way down is allowed

• Athletes cannot drop the dumbbell from overhead

Box Jump Overs

• All RX athletes will perform box jump overs

• Only one athlete can perform repetitions at a time

• Athletes can divide the reps between themselves however they choose 

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

• Athletes may jump facing the box or sideways, adjacent to the box.

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

• The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Athletes’ hands may touch their legs during the movement.

Box Step Overs

• Scaled athletes will have the option to perform step overs 

• In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.

• During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

Clean and Jerk

• The clean and jerk is a ground-to-overhead in any way, but it must include two distinct movements; snatches are not allowed. A muscle clean, power clean, squat clean, or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell begins on the ground.

• A deadlift to a hang clean is not allowed.

• The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body. 

• If the athlete successfully cleans the bar, attempts a jerk, misses the jerk, and the bar comes back down to the shoulders, he or she may attempt another jerk without returning the bar to the floor.

• If the athlete cleans the bar, and for some reason the bar comes back down to the hips, the rep will not count. 

• Same gender teams will use one bar and may alternate attempts however they choose

• Mixed gender teams will use two bars and must designate one athlete to lift first. When the first athlete is finished, the second athlete will begin lifting. Once the second athlete begins lifting the first athlete may not take any additional attempts. Athletes may divide the time between themselves however they choose. When an athlete is not lifting, he or she may not perform any repetitions, including warm up reps. 

Scoring

• Event 2 will have two scores on the leaderboard: workout 2 and workout 3

• Workout 2 will be the time taken to complete the repetitions. Workout 2 has an 8 minute time cap and any reps not completed in 8 minutes will add one second to the final time

• Workout 3 will be the combined clean and jerk max of each athlete

Event 2

Workout 2 and 3 

16 Minute Total Time Cap:

Workout 2 (8 Minute Cap)

42-30-18

Dumbbell Snatch (50/35 RX) (35/25 Scaled)

Box Jump Over (24/20 RX) (Step Over Scaled Option)

In remaining time:

Workout 3

Max Clean and Jerk

Workout Flow

• Event 2 consists of two scores on the leaderboard: workout 2 and workout 3

• There is a 16 minute time cap for the entire event (both workouts)

• The first scored element, workout 2, consists of 42-30-18 reps of dumbbell snatches and box jump overs

• Athletes may split up these reps between themselves however they choose; there are no requirements

• There is an 8 minute time cap for workout 2

• If athletes complete workout 2 before the 8 minute time cap, they may immediately begin workout 3

• If athletes do not complete workout 2 in under 8 minutes, they must move on to workout 3 at the 8 minute mark

• In the remaining time of the workout, each athlete will complete a max clean and jerk

• Same gender teams will use the same bar and can alternate attempts in any manner they choose

• Mixed gender teams will use two bars and must designate one athlete to lift first. When the first athlete is finished, the second athlete will begin lifting. Once the second athlete begins lifting, the first athlete may not take any additional attempts. Athletes may divide the time between themselves however they choose. When an athlete is not lifting, he or she may not perform any repetitions, including warm up reps. 

Movement Standards

One Arm Dumbbell Snatch

• Both dumbbells must start on the ground and the athlete must finish with the dumbbell directly overhead

• At the bottom of the movement, both heads of the dumbbell must touch the ground

• The dumbbell must be lifted overhead in one motion

• Clean and jerks are not allowed

• Touch and go is permitted

• Bouncing the dumbbell is not allowed

• Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion

• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved

• Athletes cannot do two or more snatches in a row on one arm

• When resuming repetitions after the partner, athletes may begin by lifting with any arm, regardless of the arm they used on the final repetition before the partner began

• The non-lifting hand and arm may not be in contact with the body during the repetition

• At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile

• Athletes may choose to do a split style snatch; however, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count

• Athletes can perform a muscle snatch, power snatch, squat snatch, or split snatch

• A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall

• Alternating hands on the way down is allowed

• Athletes cannot drop the dumbbell from overhead

Box Jump Overs

• All RX athletes will perform box jump overs

• Only one athlete can perform repetitions at a time

• Athletes can divide the reps between themselves however they choose 

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

• Athletes may jump facing the box or sideways, adjacent to the box.

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

• The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Athletes’ hands may touch their legs during the movement.

Box Step Overs

• Scaled athletes will have the option to perform step overs 

• In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.

• During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

Clean and Jerk

• The clean and jerk is a ground-to-overhead in any way, but it must include two distinct movements; snatches are not allowed. A muscle clean, power clean, squat clean, or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell begins on the ground.

• A deadlift to a hang clean is not allowed.

• The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body. 

• If the athlete successfully cleans the bar, attempts a jerk, misses the jerk, and the bar comes back down to the shoulders, he or she may attempt another jerk without returning the bar to the floor.

• If the athlete cleans the bar, and for some reason the bar comes back down to the hips, the rep will not count. 

• Same gender teams will use one bar and may alternate attempts however they choose

• Mixed gender teams will use two bars and must designate one athlete to lift first. When the first athlete is finished, the second athlete will begin lifting. Once the second athlete begins lifting the first athlete may not take any additional attempts. Athletes may divide the time between themselves however they choose. When an athlete is not lifting, he or she may not perform any repetitions, including warm up reps. 

Scoring

• Event 2 will have two scores on the leaderboard: workout 2 and workout 3

• Workout 2 will be the time taken to complete the repetitions. Workout 2 has an 8 minute time cap and any reps not completed in 8 minutes will add one second to the final time

• Workout 3 will be the combined clean and jerk max of each athlete

EVENT 3

WORKOUT 4

For Time:

100 American Kettlebell Swings (70/53 RX) (53/35 Scaled)

*Partner holds barbell in deadlift position

100 Kettlebell Goblet Squats (70/53 RX) (53/35 Scaled)

*Partner holds barbell in front rack

75 Barbell Hang Cleans (135/95 RX) (115/75 Scaled)

75 Barbell Thrusters (95/65 RX) (75/55 Scaled)

*18 Minute Time Cap

Workout Flow

• This workout is a chipper and is for time with an 18 minute time cap

• Teams must complete all reps of a movement before moving on to the next

• Partners may break up the reps of all of the movements in any manner that they choose

• Same gender teams will work from the same kettlebell and barbell while mixed gender teams will have two kettlebells and dumbbells

Movement Standards

American Kettlebells Swings

• The kettlebell must be taken from the ground, hiked between the legs and brought overhead

• The American kettlebell swing is complete when the kettlebell is directly over the athlete’s head and the bottom of the bell is facing the sky

• The athlete’s arms must be completely extended overhead at the top, however a slight bend in the elbows is permissible.

Deadlift Hold

• In order for a partner to begin reps of the kettlebell swing, the other partner must bring the barbell (loaded with the weight for the hang clean) to a locked out, deadlift position

• In the deadlift hold, the legs must be locked out, the arms straight, and the body upright when viewed from profile

• Athletes may not bend their legs or lean overly forward or backward in the deadlift hold

• This is a traditional deadlift with the feet inside of the hands; sumo deadlifts are not permitted

• An athlete’s kettlebell swings will only be counted if the partner is in the deadlift hold position. If the partner drops the bar, the athlete must stop repetitions until the partner has resumed the deadlift hold.

Kettlebell Goblet Squats

• The kettlebell goblet squat begins with the athlete holding the kettlebell in any manner in front of their chest

• The athlete’s hands may be on the bell or the handle as long as the kettlebell is in front of the athlete’s chest

• Athletes must then proceed into a full squat with the hips passing below the knee crease

• At the top of the squat, athletes must lock out their knees and hips with the body straight when viewed from profile

• The elbows are permitted to touch the legs or knees at the bottom of the squat

• The athlete may not hold the kettlebell on the shoulders or the back

Barbell Front Rack Hold

• In order for the athlete to complete goblet squats, the partner must bring the barbell (loaded with the weight for the hang clean) to the front rack position

• In the front rack, the athlete’s legs and hips must be locked out with the body straight when viewed from profile

• Athletes can hold the barbell in the front rack in any manner as long as the bar remains across the front of the shoulders.

Barbell Hang Cleans

• During the hang cleans, the partner not completing repetitions is no longer required to hold a certain position and the athletes may break up the reps however they choose

• In the hang clean, the barbell is brought from the floor to the hang position

• Athletes must clean the bar to the shoulders and can perform a high or low hang clean as long as the bar does not touch the ground

• At the top of the clean the athletes must stand tall with the knees and hips locked out and the body straight when viewed from profile

• Athletes may perform touch and go reps; however, the arms must be fully extended at the start of every repetition

• The athlete’s first repetition cannot be a full clean from the ground; the first rep must start with a deadlift into the hang position and then a hang clean

Barbell Thrusters 

• The bar will be taken from the ground

• This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.

• The hip crease must clearly pass below the top of the knees in the bottom position.

• In one fluid motion the athlete must come out of the squat and directly into a push press with no rebending of the knees.

• The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body.

• Athletes can perform multiple repetitions without dropping the barbell

• If the athlete successfully completes a front squat, attempts a press, misses the press, and the bar comes back down to the shoulders, he or she may attempt another front squat into a press without returning the bar to the ground. 

• If the athlete completes a front squat, and for some reason the bar comes back down to the hips, the rep will not count.

• Athletes may perform their first rep by completing a squat clean into a thrusters

Scoring

• A team’s score is the time taken to complete all of the repetitions

• If the team finishes in under 18 minutes, their time will be their score on the leaderboard

• If a team does not finish in 18 minutes, each rep not completed will be added as a second to 18:00 for their final score on the leaderboard