Final - 10 MIN TC

The Top 5 teams will proceed to the Final workout which will be announced on the day of the competition.

SCALED:

30 wall balls 

10 C2b (M) / pull ups (F)

30m synchro OH SA walking lunges (15kg/ 10kg)

10 C2b (M) / pull up (F)

20 synchro db snatch (15kg / 10kg)

10 C2b (M) / pull up (F)

20 sandbag to shoulder YGIG 50kg/ 30kg

10 c2b (M) / pull up (F)

Reps to be split however unless stated synchro or YGIG.

Only one athlete working at a station unless it’s synchro or YGIG.

Athletes must run back and tag at start position to change over.

Rx

30 wall balls 

5 BMU 

30m handstand walk

5 BMU

30 HSPU’s 

5 BMU

30 sandbags to shoulder synchro 50kg / 30kg

5 BMU

WOD 1

WOD 1 consists of 2 sections scored separately:

In an 8 min window: Max distance row and AMRAP.  

Athlete 1 starts on the rower while athlete 2 starts on the AMRAP. When one round of the AMRAP is complete, athletes swap. Athletes proceed in this manner swapping from row to AMRAP for 8 min

10x burpee box jumps (RX) / 10x burpee box step ups  (SC).  

20x TTB (RX) / 40x HKR (SC).  

30x DU (RX) / 90x Singles (SC)

Your time for the row will be your score for part A

Your rounds and reps will be your score for part B

// Movement standards

Burpees box jumps

Complete a burpee; at the bottom position, the Athlete’s chest and hips must touch the ground. Athletes may jump back to the standing position or step back in. Athletes must jump onto the box (24"/20") with a two footed take-off, one-footed jumping or stepping onto the box is not permitted. Full hip and knee extension must be achieved on the top of the box before athletes can jump or step down.

Burpee box step ups

Scaled athletes may chose to step into both the burpee and box movements. At the bottom of the burpee position, the Athlete’s chest and hips must touch the ground.Full hip and knee extension must be achieved on the top of the box before athletes can jump or step down.

Toes to bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

Knee raise

For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Double under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

Single under

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. Athletes should bring their own ropes as these will not be provided.

WOD 1

WOD 1 consists of 2 sections scored separately:

In an 8 min window: Max distance row and AMRAP.  

Athlete 1 starts on the rower while athlete 2 starts on the AMRAP. When one round of the AMRAP is complete, athletes swap. Athletes proceed in this manner swapping from row to AMRAP for 8 min

10x burpee box jumps (RX) / 10x burpee box step ups  (SC).  

20x TTB (RX) / 40x HKR (SC).  

30x DU (RX) / 90x Singles (SC)

Your time for the row will be your score for part A

Your rounds and reps will be your score for part B

// Movement standards

Burpees box jumps / step ups

Complete a burpee; at the bottom position, the Athlete’s chest and hips must touch the ground. Athletes may jump back to the standing position or step back in. Athletes must jump onto the box (24" / 20") with a two footed take-off, one-footed jumping or stepping onto the box is not permitted. Full hip and knee extension must be achieved on the top of the box before athletes can jump or step down. For RX athletes the athlete MUST jump onto the box, and may step or jump off the box to complete the movement. For SCALED athletes the athlete may step or jump onto the box, and may step or jump off the box to complete the movement.

Toes to bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

Knee raise

For a knee raise the athlete must go from a full hang to the knees being lifted so that the hip crease is below the plane of the knee. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Double under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

Single under

This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed, alternating feet is not permitted. Athletes should bring their own ropes as these will not be provided.

WOD 2 : 7 min tc

One athlete performs the following complex 

 1x hang clean (power or squat), 1x clean (power or squat), 1x front squat.  

The other athlete performs the following complex 

1x hang snatch (power or squat), 1x snatch (power or  squat), 1x overhead squat

FLOW

In a 7 min window starting with 1 empty bar, on 3-2-1 go Athlete 1 can proceed to load their required weight on to their choice of either a 15kg or 20kg barbell,  then begin their choice of complex.

Once athlete one has completed their complex, athlete 2 will complete their choice of complex in the remaining time. Once first lift has been made athletes can not swap. Only 1 athlete to lift at any one time. Once athlete 1 has completed their final lift and athlete 2 has started, athlete 1 cannot lift the bar again. Clips must always be used with all plates secured. No bailing bars from shoulder height. Bars from overhead squat must be guided down with control. Athlete must not remove hands from the bar between complex movements.

MOVEMENT STANDARDS

HANG CLEAN

The athlete must deadlift the bar to begin the movement and then must clearly pause in the hang position before attempting the rep and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Muscle hang clean, hang power clean, and hang full clean are all permitted.

CLEAN

The barbell should then be lowered to touch the ground before completing the clean and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. The barbell must not rest on the ground. Muscle clean, power clean, and full clean are all permitted.

FRONT SQUAT

The barbell must be held in the front rack position The athlete must reach the required depth at the bottom of the movement, and full extend to stand tall at the top for the rep to count. Dropping the bar at any time is NOT permitted and will result in a no rep.

HANG SNATCH
The movement should begin in a wide grip deadlift and then must clearly pause in the hang position above the knee and the bar must move to the overhead position in one smooth motion. A muscle, power or split, squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

SNATCH
The athlete must touch the bar on the ground to begin the snatch movement. The barbell must not rest on the ground but must then move from the ground to the overhead position in one smooth motion. A muscle, power, split or squat snatch is permitted. At the top, the arms, hips & knees must be fully locked out with the bar directly over the middle of the body and the feet in line. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted.

OVERHEAD SQUAT
Following the snatch movement, with the arms locked out above head, the athlete must perform a squat making sure to achieve full depth - where the hips are lower than the knee crease. The athlete must then stand with the bar still locked out above head. The athlete must demonstrate control of the bar at the standing position for the judge to confirm the rep. The barbell must be lowered to the ground carefully. Any bars bailed from the overhead position will be a no-rep.

WOD 3 : 8 min tc

100 DU (RX) / 300 SU (Scaled) buy in partitioned however: 

Then together, synchro style both athletes must complete..  

• 10x Barbell deadlifts, on the same bar. 

• 10x bar facing burpees.  

• 10x alternating single arm devils press. 

Rep scheme will descend by 2 reps to 8 then 6-4-2

100 DU (RX) / 300 (SU) cash out

Barbell :

RX: 20kg bar loaded 50kg on one side, 30kg on the other. Total 100kg

Scaled: 20kg bar loaded 35kg on one side, 20kg on the other. Total 75kg

Dumbell:

RX: 1 x 22.5kg (M) / 1 x 15kg (F)

Scaled: 1x 15kg (M) / 1 x 10kg (F)

FLOW

On 3-2-1 go the team will complete their DU or SU buy in, in whatever fashion they choose. All reps can be completed by one athlete or split between them. Athletes can not swap between singles and doubles as individuals. In the RX category, athletes may scale to SU at a ranking penalty.

Once buy in is complete the team will proceed to a loaded deadlift bar with a female load on one side and a male load on the other. They will then complete 10 deadlifts together synchro style, on the same bar. It is the athletes responsibility to be on the appropriately loaded side. They will then proceed to complete 10 bar facing burpees over the bar synchro style (synchro on the floor). Then, 10 alternating synchro single arm DB devils press. Synchro at the floor, overhead and same arms completing reps. They will then proceed down from 10 to 8-6-4-2 reps of deadlifts, burpees over the bar and devils press. Finishing with a 100 DU / 300 singles buy out

// Movement standards:

DOUBLE UNDER
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided.

SINGLE UNDER
This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The jump must be two footed take off, alternating feet is NOT permitted. Athletes should bring their own ropes as these will not be provided. Athletes must do 3 SU for 1 DU rep. There is no penalty for scaling in the SCALED division

DEADLIFT
This is a standard deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. Sumo stance is not allowed. Grips may not be worn. The team must achieve the locked out standing position together.

BAR FACING BURPEES OVER THE BAR

This is a standard bar facing burpee where the athletes must be synchronised with the chest on the floor. Athletes must then perform a two footed jump over the bar to complete the rep. Scaled athletes may step over the bar at no penalty.

SINGLE ARM DEVILS PRESS

The chest and hips must be in contact with the ground at the bottom of the burpee. The dumbbell must begin on the ground with both heads fully in contact with the ground and move in one continuous single motion to the overhead position, from either between the legs or the side of the body. The rep is complete when the dumbbell is overhead and elbows, hips & knees fully locked out over the centre plane of the body. Snatching or jerking the dumbbell is not allowed. Pairs must be synchronised at the bottom of the burpee and the top of the snatch.

wOD 4 : 9 min tc

6 rounds for time….  

Scaled: Male (30kg) - 200m run; 10 sandbags over shoulder; 10 sandbag  squats.  

Scaled: Female (30kg) - 200m run; 5 sandbags over shoulder; 5  sandbag squats.  

RX: Male (50kg)- 200m run; 10 sandbag over shoulder; 10 sandbag squats 

RX: Female (30kg)- 200m run; 10 sandbag over shoulder; 10  sandbag squats 

In a you go I go fashion, each athlete to complete 3 rounds each (or as many rounds as possible within the 9 min TC) .When squatting, the sandbag can be held in hug or at the athletes shoulder. Athletes must tag on completion of sandbag squats to enable teammate to proceed on to their 200m run. 

MOVEMENT STANDARDS

SANDBAG OVER THE SHOULDER

Sandbag must start and finish on the ground, and pass over the shoulder for the rep to count. It may either touch the body or be thrown right over.

SANDBAG SQUAT

The sandbag must start on the ground and be lifted and held either in a hug or on the athletes shoulder. The athlete must squat below parallel and stand to a locked out position for the rep to count. The sandbag may not be "squat cleaned" for the first rep.

WOD 5 : 8 MIN TC

21-15-9 reps for time.  

SCALED:

DB thrusters  (2 x 15kg / 2 x 10kg)

Pull ups (can be scaled x2 banded pull-ups at no penalty)

RX:

DB thrusters ( 2 x 22.5kg / 2 x 15kg)

C2B / Pull-ups

FLOW

In an 8 min window in a you go I go fashion …. Athlete 1 completes 21 dumbbell thrusters, then makes their way to the rig and waits for athlete 2 to complete their 21 dumbbell thrusters. Athlete 2 must run and tag athlete 1 on completion of their thrusters at the rig before athlete 1 can proceed on to the first set of 21 pull ups or C2B. On completion of the first set of 21 pull ups or C2B athlete 2 must then be tagged before they can complete their 21. Athletes will proceed in this format, tagging on completion of required reps of each movement until all 21-15-9 reps of thrusters and pull ups or C2B have been completed by both athletes.

// Movement standards

Pull-up

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. If banded pullups are performed these will be performed with a purple Bulldog Gear band (https://www.bulldoggear.eu/products/resistance-bands?variant=960642740) – no further scale is available. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. It is fine to wear gloves or other hand protection – however you may not tape or adjust the rig in any other way.

Chest to bar pull-up

Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (below clavicle) must make contact with the bar.

DUMBBELL THRUSTERS
The athletes must reach the required depth at the bottom of the movement, and fully extend, the dumbbells pulled back in the OH position, locking out the elbows at the top at the same time, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep.