Cactus Classic 2022

I WAS INVERTED! - FOR REPS:

2 MINUTE MAX EFFORT DOUBLE DUMBBELL BOX STEP OVERS

2 MINUTE MAX EFFORT WALL WALKS

ELITE: 70/50 LB

Wall Walk onto

4" Riser

RX: 50/35 LB

WALL WALK ONTO

2" RISER

INT.: 35/25 LB

WALL WALKS

SCALED: 30/20 LB

Modified wall walk

At the call of 3,2,1 Go.. PARTNER A will begin their double dumbbell box step overs. As a team, athletes may switch as few or as often as they would like. At the 2 minute mark, athletes will proceed to 2 minutes max effort wall walks. Athletes may switch in and out as needed. Score for this workout will be total repetitions.

Dumbbell Box Step Over

• The Dumbbells must start and end on the box  

• The dumbbell box stepover starts with both feet on the ground and the dumbbells in the athlete's hands

• When stepping up and over, both feet must make contact with the top of the box.     The rep will be counted when both of the athlete's feet touch the ground on the other side of the box

• The Dumbbells must be in a farmer’s carry. Any other hold, like the front rack, is not permitted 

• Dumbbells may not make contact with the box. This will result in a No Rep

WALL WALKS:

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
Both feet must be touching the ground at the beginning and end of each rep.
Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.
At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.
Both feet must be touching the ground before starting the next rep.. 

MACH 3

FOR TIME (ALL DIVISONS):

3 MILE ASSAULT BIKE

2000m Row (tiebreak time)

1 Mile Partner Run (holding rope)

*30 minute time cap

 At the start of 3,2,1 GO Athlete 1 will begin on the assault bike and bike for however long they would like. Athletes can switch as few or as often as they would like between partners until their assault bike reaches 3 miles. Once 3 miles is completed, athletes will progress to their rower. One athlete will begin rowing, partners may switch as needed until their rower reaches 2000 meters. Once the row is complete, time will be taken for a tiebreak score. After the completion of the row, BOTH athletes will progress to the 1 mile run course (2 x 800m laps). Partners will have a rope, each partner must hold one end of the rope to ensure partners stay together for the run. Once the partnership has completed the mile partner run at their Rower, time will be taken and scored for the workout.

**Tiebreak - Time at the completion of the 2000m Row

Bike - Do not touch the monitor, just begin pedaling, it will turn on. Transitions will happen by tagging out behind the bike

Rower - transitions will happen behind the rower. Athletes that are rowing will put their handle in the catch, take their feet out and tag in their partner. The Partner coming in to row must have both feet in before touching their handle (no grabbing the handle and rowing while getting situated. The handle must be in the catch every time (do not let go of it). The rower will be on a countdown, once it hits zero, both athletes will take off for their run. 

Run - Athletes will hold a rope and complete 2 x 800m loops which start and end at your rower. Athletes will head west on Whispering Wind, take a quick right on the path between Blade and the apartments all the way to the sidewalk next to Happy Valley Road. Athletes will stay on the sidewalk and turn right at 16th ave, again staying on the sidewalk, turning left down whispering wind and after the 2nd lap returning to their rower where their time will stop. Athletes must be holding the rope when they get to their original rower, the second athlete will be the time taken. *We encourage staying on the sidewalk to avoid the cars coming. 

Maverick & Goose

3 ROUNDS:

AMRAP 3

15 Synchronized Thrusters

15 Synchronized Bar Facing Burpees

AMRAP Synchronized Pull Variation In Remaining Time

1 Minute Rest Between Rounds

**TIEBREAK: The tiebreak for this workout will be the slowest time to complete the 15 synchronized thrusters and 15 synchronized bar facing burpees. Judges will take time after the 15th bar facing burpee is complete each round.

At the start of 3,2,1, Go...

Both athletes will start behind their line under the bar, advance to their barbells (facing eachother), where they will begin their set of synchronized thrusters. Athletes may break up reps as needed, but must maintain the synchronized standard. Once the 15 reps are completed, athletes will move one bar back and start their 15 synchronized bar facing burpees. Athletes will complete these next to one another, using ONE barbell to face and jump over. Once the 15 synchronized burpees are complete, athletes will have the the time remaining within the 3 minute window to complete AS MANY REPS AS POSSIBLE of the synchronized pull variation as possible. At the 3 minute mark, athletes will have a 1 minute rest period to reset their bars and then complete the same sequence again for round two, and again for round 3.

SCORING: Score for this workout will be total synchronized pull up reps completed.

EX. Round 1 - 9 Round 2 - 11 Round 3 - 10 (9+10+11=30)

TIEBREAK: The tiebreak for this workout will be the slowest time to complete the 15 synchronized thrusters and 15 synchronized bar facing burpees. Judges will take time after the 15th bar facing burpee is complete each round.

Movement Standards: 

Thruster: Barbell will begin loaded on the floor. Athletes may power Clean into their squat or squat clean their first rep so long as the athlete reaches below parallel (hip crease below the top of the knee). The Athlete will take the barbell in front rack position from the bottom of the squat to overhead in one motion. The athlete must finish with their hips, knees and arms fully locked out with the bar in line with the ears. If an athlete does not reach full depth in the squat or full extension at the top, they will be given a no rep. Synchronization for the thruster will be both athletes reaching full squat depth at the same time, as well as showing lockout over head at the end of the rep.

Synchro Bar Facing Burpees: Two athletes will begin on the same side of the bar facing forward. They will both go to the ground touching their chest and hips to the floor at the same time, come up to two feet, can step or jump, and they can step or jump over the bar (doesn't have to be synchro). 

No reps will be given if the athletes do not touch their chest and hips to the floor, aren't synchronized at the bottom with their partners. 

Chest to Bar: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when both athletes chests touches the bar at the same time. Being high enough, but not physically touching the bar will be a no rep. Any grip is allowed.

Pullups: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when both athletes chins is clearly over the bar at the same time. Any grip is allowed.

Ring Rows: Athletes will be measured prior to the workout with their feet on the line and the bottom of the rings set to the top of the hip. Both Athletes will descend back keeping their feet on the line and finish their rep with both shoulders touching the rings at the same time before descending back down.

BMU: Athletes will jump or step into their hang position, perform the bar muscle up and stop with shoulders over the bar and arms clearly locked out of the dip. Athletes will complete the synchronization at the top of the rep with arms completely locked out. Glide kips or feet coming over the bar will be a no rep. Athletes may rest at the top of the bar, but their hands can not come off the bar and be replaced back on. We will not allow athletes to put a box behind them and jump into the bar, we will allow j-hooks for athletes to step onto or the box that is shared between bars (which can’t be moved).

Need for Speed A and B: NEED FOR SPEED PART A: MINUTES 0 - 5 SPEED SNATCH LADDER

TEAMS OF 2: At the start of 3,2,1 GO the athlete pair will proceed to their first bar. They will complete 10 snatches (scaled -cleans) , snatches (scaled - cleans) may be power or squat (no lifts from the hang position will be allowed). Athletes can partition the reps however they choose between their partnership. Once the round of 10 is complete they will then change their weight for their 8’s and 6’s. Once completed they will move to a new bar to complete their 4’s and add weight to hit their final 2 reps. Collars must be on the bar before starting the lift. Athletes will tag out before every switch beneath the pullup bar. After the final bar is complete, athletes will cross the "finish" line, at which point time will be taken.*5 MINUTE TIME CAP  

Tiebreak = Reps completed 

At the 5 minute mark, athletes will rest for one minute and return to their starting barbell. At the 6 minute mark, PART B which is to be scored separately will begin. Teams will have 2 minutes to accumulate as many snatches (scaled -cleans) as possible. Athletes will tag out beneath the pullup bar. Score will be total REPS at the end of the 2 minute window.

TEAMS OF 2 Elite: At the start of 3,2,1 GO the Male athlete will proceed to their first bar. They will complete 5 snatches, snatches may be power or squat (no lifts from the hang position will be allowed). Once the male athlete has completed the 5 reps, the female athlete may proceed to their first barbell and complete 5 reps. After the completion of the 5th rep the male athlete can move to their second barbell and complete 4 reps, after the 4th repetition is completed, the female athlete will proceed to their second barbell to complete 4 repetitions. The athletes will continue to follow the pattern of male then female until they have completed the final rep at the last barbell. After the female has completed their final rep at the last barbell time will be taken. PART A Score - Time *5 MINUTE TIME CAP Athletes will tag out beneath their pullup bar. Athletes will also need to roll their bar to the side when switching to allow for space.

*Should an athlete not be able to complete their portion, the other athlete may continue and finish their side of the ladder to help with their tiebreak score but they will not have a time for the workout. The athlete that stops may not re-enter once they DNF their ladder. 

Tie break = Total reps completed

At the 5 minute mark, athletes will rest for one minute and return to their starting barbell. At the 6 minute mark, PART B which is to be scored separately will begin. Teams will have 2 minutes to accumulate as many snatches as possible. Score will be total REPS at the end of the 2 minute window. Athletes will tag out beneath their pullup bar

Standards: 

Snatch: To begin the athlete will Snatch the bar from the floor using any style (Power, Split, or Squat). The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed. The snatch must be caught in the overhead position, if it touches the shoulders, chest or head on the way up, it will not count. An elbow bend will NOT be an automatic no rep should a press out occur. 

SCALED - Clean: Any style clean is permitted as long as the start and finish are met. Bar must be pulled from the ground into your clean (starting with a hang will not count). Athletes must receive that bar on the shoulders with elbows clearly in front of the bar, standing tall with feet in line with the hips, hips and knees open before lowering the bar. Bouncing the bar off the ground will cause no rep. Lowering the bar before reaching full extension and receiving a “good rep” from your judge will mean the athlete received a no rep and it must be re-done. If you split your clean, feet must come back under the hips.

Total Reps of Snatchs (Clean) in 2 Minute Window (see part A for details)