South Loop Games

Build to a 3 rep max front squat (taken from the ground)

Event Details:

•Barbell starts on the ground.

•Each athlete will have 3 attempts. Attempts will be taken on a 2 minute interval. However, athletes will only have one minute to complete their attempt.

•Athletes have the full minute to complete their lift - but may only make one attempt per minute.

•If the bar goes back on the ground, your “attempt” is complete.

•If an athlete fails a rep due to depth but does not drop the bar, they may continue their “attempt."

•Athletes can go up or down in weight.

•Athletes change their own weight between events. 

•There will be an area allocated for plates in each lane. Plates must be stored within the plate area while a lift is attempted. No stray plates in the lane.

Movement Standards:

•Hip crease must pass below the knee. Athletes must stand to full extension.

•Athletes may squat clean the first rep of the front squat.

•Athletes may perform any form of clean to get into the front rack and begin their “attempt."

•If the athlete is not standing at extension before the 1 minute clock is up, the attempt does not count.

Teammate 1 + Teammate 2—

21-15-9 DB snatch, alternating (50/35)

15-12-9 Toes-to-bar

-Into

Teammate 2 + Teammate 3—

21-15-9 DB snatch, alternating (50/35)

15-12-9 Toes-to-bar

-Into

Teammate 1 + Teammate 3—

21-15-9 DB snatch, alternating (50/35)

15-12-9 Toes-to-bar

Event Details:

•One partner working at a time. The non-working teammate will be out of the lane.

•Each teammate must complete 21-15-9 of both the DB snatches and the toes-to-bar throughout the course of the event.

•The partner completing the toes-to-bar must switch to the DB snatch for the next round of 21-15-9.

Movement Standards:

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

DB snatch--

•Both heads of the DB must touch the ground on each rep.

•Athletes must alternate arms on the DB snatch. If they fail a rep, they may switch arms and continue, but they must make an attempt with alternating arms.

•Athletes may not have two hands on the DB to lock out. They may pass the DB between hands mid-air - there is no requirement for where the switch occurs.

•There is no requirement for the non-working hand.

Teammate 1 + Teammate 2—

21-15-9:

Toes-to-bar

DB snatch, alternating (70/50)

•One partner snatches, the other does toes-to-bar. One partner works at a time.

-Into

Teammate 2 + Teammate 3—

21-15-9:

Toes-to-bar

DB snatch, alternating (70/50)

-Into

Teammate 1 + Teammate 3—

21-15-9:

Toes-to-bar

DB snatch, alternating (70/50)

Event Details:

•One partner working at a time. The non-working teammate will be out of the lane.

•Each teammate must complete 21-15-9 of both the DB snatches and the toes-to-bar throughout the course of the event.

•The partner completing the toes-to-bar must switch to the DB snatch for the next round of 21-15-9.

Movement Standards:

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

DB snatch--

•Both heads of the DB must touch the ground on each rep.

•Athletes must alternate arms on the DB snatch. If they fail a rep, they may switch arms and continue, but they must make an attempt with alternating arms.

•Athletes may not have two hands on the DB to lock out. They may pass the DB between hands mid-air - there is no requirement for where the switch occurs.

•There is no requirement for the non-working hand.

For time:

4 shoulder-to-overhead (205/135)

200’ sandbag carry (150/100)

6 shoulder-to-overhead

150’ sandbag carry

8 shoulder-to-overhead

100’ sandbag carry

10 shoulder-to-overhead

50’ sandbag carry

Event Details:

•The actual distance covered will be based upon the size of the competition floor.

Movement Standards:

Shoulder-to-overhead--

•The barbell will start on the ground.

•Any type of shoulder-to-overhead is acceptable - push press, push jerks, split jerk, etc. The rep is complete when the athlete is standing tall with their feet in line and the barbell locked out overhead.

•The bar must start in the front rack position. Athletes may not start from behind-the-neck.

Sandbag carry--

•The sandbag must be carried in front of the body. It cannot be rested on the shoulders or the back.

•If an athlete drops the sandbag, they must return to the last successfully completed increment.

For time:

60 assault bike calories

48 deadlifts (155/105)

36 hang power cleans

24 shoulder-to-overhead

45 assault bike calories

36 deadlifts

27 hang power cleans

9 shoulder-to-overhead

30 assault bike calories

24 deadlifts

18 hang power cleans

12 shoulder-to-overhead

Event Details:

•Teammates may switch at any time.

Movement Standards:

Deadlift--

•This is a standard deadlift.

•No sumo.

•No “bouncing” the bar off the floor.

Hang Power Cleans--

•The hang must established before each each rep of the power clean.

•Athletes must stand to full extension with the elbows in front of the bar.

Shoulder-to-overhead--

•This is a standard shoulder-to-overhead. Any variation is allowed - press, push press, push jerk, split jerk - but the barbell must come from the front rack.

Assault bike—

•Athletes cannot get on the assault bike until their partner has completed the previous reps of shoulder-to-overhead.

•Feet must stay on the Assault Bike pedals until the calorie count is reached. 

9 min AMRAP:

50’ handstand walk

4 sandbag-over-shoulder (150/100)

•Teammates rotate after each completed round.

•Athletes may do a sandbag lunge instead of handstand walk.

Event Details:

•Teams will pick an order and must stick with that order throughout the event.

•Athletes may switch between handstand walking and sandbag lunging at any time.

•The actual distance of the handstand walk will be based upon the layout of the competition floor.

Movement Standards:

Handstand walk--

•Both hands must cross each line under control or the athlete must return to the start of the increment. Both hands must fully cross the line.

•If an athlete fails at any point, they must return to the start of the last successfully completed increment.

•Hands must start behind the line of each increment. Hands must be totally behind the line (not touching).

Sandbag-over-shoulder--

•Sandbag must go straight over shoulder with the athlete at full extension

Sandbag lunge—

•This is a standard lunge where the trailing knee must touch the ground and the athlete must stand to extension between steps.

•Athletes can hold the sandbag anyhow.

•Athletes must cross the line under control and stand up the lunge.

•If athletes fail a lunge or shuffles their feet, they must return to the point of completion of the last successful lunge.

9 min AMRAP:

50’ double KB front rack lunge (50/hand - 35/hand)

10 double KB cleans

Event Details:

•Teams will pick an order and must stick with that order throughout the event.

•The actual distance of the lunge will be based upon the layout of the competition floor.

Movement Standards:

Double KB lunge--

•This is a standard lunge where the trailing knee must touch the ground and the athlete must stand to extension between steps.

•Kettlebells must be touching the shoulder and cannot be behind the neck.

•Athletes must cross the line under control and stand up the lunge.

•If athletes fail a lunge or shuffles their feet, they must return to the point of completion of the last successful lunge.

Double KB clean—

•This will be a kettlebell hang clean. The kettlebells do not need to touch the ground.

•The rep is complete when the athlete is standing at full extension with the elbows in front of the body and the kettlebells in contact with the shoulders.

For time:

30/25 assault bike calories

20 burpee box jump overs (24”/20”)

25 DB ground-to-shoulder (70/50)

Event Details:

•7 minute cap.

•Men will do 30 assault bike calories. Women will do 25 assault bike calories.

Movement Standards:

Assault bike—

•Feet must stay on the Assault Bike pedals until the calorie count is reached. 

Burpee box jump overs--

•These are “box-facing” burpees. Athletes must be perpendicular to the box when their chest and thighs are on the ground.

•Feet must touch the box on burpee box jump overs.

•There is no requirement to jump up and down on the burpees with both feet - “step back/step up” burpees are allowed.

•No extension is required on top of the box on burpee box jump overs.

DB ground-to-shoulder-

•This will be with one dumbbell.

•Athletes may use both hands.

•Both heads of the dumbbell start on the ground. The rep is complete when the athlete is standing at extension with both heads of the dumbbell on the shoulder.

•Athletes can use either shoulder as the final resting place for the dumbbell. There is no requirement to alternate.

•If an athlete drops the dumbbell from above their knee, their previous rep will be invalidated.

For time:

30/25 assault bike calories

20 burpee box jump overs (24”/20”)

10 sandbag-over-shoulder (150/100)

Event Details:

•7 minute cap.

•Men will do 30 assault bike calories. Women will do 25 assault bike calories.

Movement Standards:

Assault bike—

•Feet must stay on the Assault Bike pedals until the calorie count is reached. 

Burpee box jump overs--

•These are “box-facing” burpees. Athletes must be perpendicular to the box when their chest and thighs are on the ground.

•Feet must touch the box on burpee box jump overs.

•There is no requirement to jump up and down on the burpees with both feet - “step back/step up” burpees are allowed.

•No extension is required on top of the box on burpee box jump overs.

Sandbag over shoulder--

•Sandbag must go straight over shoulder with the athlete at full extension

3 min AMRAP:

20/16 row calories

AMRAP devil presses in remaining time (50/hand - 35/hand)

-Rest 1 min

•Keep working until 45 devil presses are completed.

•Cap at 4 rounds.

Event Details:

•Men row 20 calories each AMRAP. Women row 16 calories each AMRAP.

Movement Standards:

Row—

•Hands must remain in contact with the handle and feet must remain in contact with the foot stretchers until the required number of calories are completed.

Devil press--

•Both hands must be on the DBs with chest and thighs on the ground at the bottom of the rep.

•Any form of DB ground-to-overhead is acceptable. Clean and jerk, double DB snatch, etc.

•Both DBs must be locked out overhead with full hip and knee extension at the end of the rep.

3 min AMRAP:

20/16 row calories

AMRAP devil presses in remaining time (50/hand - 35/hand)

-Rest 1 min

•Keep working until 60 devil presses are completed.

•Cap at 4 rounds.

Event Details:

•Men row 20 calories each AMRAP. Women row 16 calories each AMRAP.

Movement Standards:

Row—

•Hands must remain in contact with the handle and feet must remain in contact with the foot stretchers until the required number of calories are completed.

Devil press--

•Both hands must be on the DBs with chest and thighs on the ground at the bottom of the rep.

•Any form of DB ground-to-overhead is acceptable. Clean and jerk, double DB snatch, etc.

•Both DBs must be locked out overhead with full hip and knee extension at the end of the rep.

Teammate 1: Max snatch

Teammate 2: Max clean and jerk

Teammate 3: Max clean

Event Details:

•Each team member will have three attempts. 

•A new attempt will start every minute - the event will be 9 total minutes.

•The attempts will be in order: snatch, clean and jerk, clean, snatch, clean and jerk, clean, etc.

•Athletes can go up or down in weight between events.

•Athletes must choose which movement they are attempting and stick with that movement.

•If an athlete fails during their attempt, the entire attempt is over.

•Teammates can help change plates.

Movement Standards:

•Any type of snatch, clean or shoulder-to-overhead is acceptable - power snatch, split snatch, push press, etc. The athlete just must stand to full extension with feet in line to complete the rep. No hang cleans or snatches.

•If any part of the body other than the athlete’s feet touches the ground during the attempt, the rep will not be counted.

•If an athlete fails a rep, their attempt for that minute is over.

3 min AMRAP:

Teammate 1 and Teammate 2 complete 30 synchro thrusters (75/55)

Teammate 3 completes AMRAP assault bike calories in remaining time

-Rest 1 min

3 min AMRAP:

Teammate 2 and Teammate 3 complete 20 synchro bar-facing burpees

Teammate 1 completes AMRAP assault bike calories in remaining time

-Rest 1 min

3 min AMRAP:

Teammate 1 and Teammate 3 complete 30 synchro thrusters (75/55)

Teammate 2 completes AMRAP assault bike calories in remaining time

Event Details:

•Each teammate must ride the assault bike once.

•Teammates can ride the bike in any order. One teammate will do thrusters twice.

•The athlete on the assault bike must wait to get on the bike until the final rep of thrusters or burpees is completed.

Movement Standards:

Synchro Thrusters--

•Thrusters must be locked out overhead at the same time.

•There is no synchro requirement for the squat portion of the thrusters.

Synchro Bar-facing Burpees--

•Athletes must have their chests on the ground at the same time to be synchronized.

•Athletes must jump over the bar with two feet - no stepping over the bar.

•There is no synchro requirement for the jump.

•This is a bar-facing burpee - athletes must be perpendicular to the bar when their chests are on the ground.

Assault bike--

•Athletes may not be seated on the assault bike until their teammates complete the final rep of the synchronized thrusters or synchronized burpees.

3 min AMRAP:

Teammate 1 and Teammate 2 complete 30 synchro thrusters (95/65)

Teammate 3 completes AMRAP assault bike calories in remaining time

-Rest 1 min

3 min AMRAP:

Teammate 2 and Teammate 3 complete 20 synchro bar-facing burpees

Teammate 1 completes AMRAP assault bike calories in remaining time

-Rest 1 min

3 min AMRAP:

Teammate 1 and Teammate 3 complete 30 synchro thrusters (95/65)

Teammate 2 completes AMRAP assault bike calories in remaining time

Event Details:

•Each teammate must ride the assault bike once.

•Teammates can ride the bike in any order. One teammate will do thrusters twice.

•The athlete on the assault bike must wait to get on the bike until the final rep of thrusters or burpees is completed.

Movement Standards:

Synchro Thrusters--

•Thrusters must be locked out overhead at the same time.

•There is no synchro requirement for the squat portion of the thrusters.

Synchro Bar-facing Burpees--

•Athletes must have their chests on the ground at the same time to be synchronized.

•Athletes must jump over the bar with two feet - no stepping over the bar.

•There is no synchro requirement for the jump.

•This is a bar-facing burpee - athletes must be perpendicular to the bar when their chests are on the ground.

Assault bike--

•Athletes may not be seated on the assault bike until their teammates complete the final rep of the synchronized thrusters or synchronized burpees.

@ 0:00—

21-15-9:

Thrusters (115/75)

Toes-to-bar

•5 minute cap

@ 7:00—

9-6-3:

Thrusters (145/100)

Burpee bar muscle-ups

•6 minute cap.

Event Details:

•If an athlete doesn’t finish the first piece in 5 minutes, they stop at 5 minutes and begin the second piece after a two minute rest. If an athlete finishes the first piece, they rest until the clock hits 7 minutes, then begin the second piece.

•Equipment managers change the weights during the two minute reset period.

Movement Standards:

Thruster--

•Hip crease passes below the knee. Barbell is locked out overhead with extension of the hips and knees, full shoulder flexion, and elbow lockout.

•Athletes may squat clean their first rep of the thruster to start a set.

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

Burpee bar muscle-ups--

•Chest and thighs touch the ground at the same time on the burpee. Stepping up and stepping down is allowed.

•Athlete must establish lockout on the bar before going into the bar muscle-up.

•There are no requirements for feet relative to the height of the bar on the bar muscle-up - hybrid glide kips are allowed.

@ 0:00—

21-15-9:

Thrusters (115/75)

Toes-to-bar

•5 minute cap

@ 7:00—

9-6-3:

Thrusters (145/100)

Burpee bar muscle-ups

•6 minute cap.

Event Details:

•If an athlete doesn’t finish the first piece in 5 minutes, they stop at 5 minutes and begin the second piece after a two minute rest. If an athlete finishes the first piece, they rest until the clock hits 7 minutes, then begin the second piece.

•Equipment managers change the weights during the two minute reset period.

Movement Standards:

Thruster--

•Hip crease passes below the knee. Barbell is locked out overhead with extension of the hips and knees, full shoulder flexion, and elbow lockout.

•Athletes may squat clean their first rep of the thruster to start a set.

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

Burpee bar muscle-ups--

•Chest and thighs touch the ground at the same time on the burpee. Stepping up and stepping down is allowed.

•Athlete must establish lockout on the bar before going into the bar muscle-up.

•There are no requirements for feet relative to the height of the bar on the bar muscle-up - hybrid glide kips are allowed.

@ 0:00—

21-15-9:

Thrusters (115/75)

Toes-to-bar

•5 minute cap

@ 7:00—

9-6-3:

Thrusters (145/100)

Burpee bar muscle-ups

•6 minute cap.

Event Details:

•If an athlete doesn’t finish the first piece in 5 minutes, they stop at 5 minutes and begin the second piece after a two minute rest. If an athlete finishes the first piece, they rest until the clock hits 7 minutes, then begin the second piece.

•Equipment managers change the weights during the two minute reset period.

Movement Standards:

Thruster--

•Hip crease passes below the knee. Barbell is locked out overhead with extension of the hips and knees, full shoulder flexion, and elbow lockout.

•Athletes may squat clean their first rep of the thruster to start a set.

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

Burpee pull-ups--

•Chest and thighs touch the ground at the same time on the burpee. Stepping up and stepping down is allowed.

•Chin must be over the vertical plane of the bar to complete the pull-up.

•Athletes must establish lockout on the bar before going into the pull-up.

@ 0:00—

21-15-9:

Thrusters (115/75)

Toes-to-bar

•5 minute cap

@ 7:00—

9-6-3:

Thrusters (145/100)

Burpee bar muscle-ups

•6 minute cap.

Event Details:

•If an athlete doesn’t finish the first piece in 5 minutes, they stop at 5 minutes and begin the second piece after a two minute rest. If an athlete finishes the first piece, they rest until the clock hits 7 minutes, then begin the second piece.

•Equipment managers change the weights during the two minute reset period.

Movement Standards:

Thruster--

•Hip crease passes below the knee. Barbell is locked out overhead with extension of the hips and knees, full shoulder flexion, and elbow lockout.

•Athletes may squat clean their first rep of the thruster to start a set.

Toes-to-bar--

•Both feet must pass behind the bar at the bottom of the movement with elbows locked out. Both feet must make contact with the bar at the top of the rep at the same time.

•Any grip is allowed - mixed grip, pronated, supinated, etc.

Burpee pull-ups--

•Chest and thighs touch the ground at the same time on the burpee. Stepping up and stepping down is allowed.

•Chin must be over the vertical plane of the bar to complete the pull-up.

•Athletes must establish lockout on the bar before going into the pull-up.