CQ Team Cup 2023

Event 1 A & B
| Chips All in All the Way |

In 22 minutes [Total time]:

Complete as many calories as possible on both machines.

22minute total Time

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Official Weights & Heights:

Beginner – 60lbs (male) / 30lbs (female) 
Intermediate – 100lbs (male) / 60lbs (female)
Advanced – male-female Worm

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Workout Flow:

At the call of Go! The first MF partnership will move to their respective machines. The other Partnership will move to their sandbag/worm. They must complete the required amount of Syncro cleans, once completed the partnership will perform the knee raise/toe to bar (see below for the standard). Once completed the required amount of toes to bar the MF partnership can move back to the sandbag/worm and then finally to the push ups/bar mu. If a full round is completed continue on and start a new round straight away. At the 5minute mark Partnerships will immediately swap and pick up where each left off. Athletes can alternate as much as they want on the machines. 

*Note. Intermediate DOES NOT have to do syncro toes to bar, they can partition between each other as they wish.

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Standards

*Synchro Sandbag Cleans - The Sandbags begin on the floor and must be cleaned to extension (hips and knees locked out) with the sandbag resting on the shoulder. Both athletes must be at the end position at the same time for the rep to be credited.

*Synchro Toes to Bar/Knee Raises - Athletes Will jump to the bar and start from a full hang position. For both toes to bar and hang knee raises feet need to pass behind the bar to initiate a rep. Toes to bar reps are credited when both athletes make a simultaneous two-foot conatct with the bar. Athletes completing HKR will need to pull there knees up above their hips to be credited and then return feet behind the bar while in hanging position.

* Synchro Bar Muscle Ups - Athletes must begin with or pass through a hang below the bar with arms fully extended and feet off the ground. Both athletes must be fully locked out in the support position above the bar for the rep to be credited. Note: Pull-overs, rolls to support and glide kips are not permitted.  

 
Event 2 | Part A, B & C

In Male, Male & Female, Female Pairs

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Official Weights & Heights:

Beginner – 20" Box
Intermediate – 24" (male) / 20" (female)
Rx – 30" (male) / 24" (female)

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Scoring
Part A: Males time to get both athletes through required rounds and reps
Part B: Females time to get both athletes through required rounds and reps
Part C: Heaviest lift from each of the 4 athletes combined.

*If time cap is reached remaing reps will be converted to seconds and added to the 6minutes.

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Sponsorship:
This event is brought to you by .

Workout Flow:
At the call of Go! The first male will move to their respective pullup bar to perform their 3 rounds. They must complete their required inverted row/pull ups. Once completed, the same male will perform their required burpees over box. This first male athlete will then perform another round of this first rep format. Once the first male is complete his 3 rounds, the second male will begin their 2 rounds of required inverted row/pull up, before moving onto required burpees over box. Male 1 on completion may move to begin loading their bar for their first set of thrusters, however may not record any lifts until male 2 is complete or the 6minute time cap is reached. Once both males are complete or the 6minute time cap is reached, they will have the remainder of the 10 min window to find a max 3RM Thruster. At the 10 min mark, the males are done and the female athletes will commence the same format for 10 mins.  

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Standards

* Chest to Bar Pull Ups - Athletes must begin with or pass through a hang below the bar with arms fully extended and feet off the ground. athletes must have their chest clearly contact the bar for the rep to be credited.

* Pullups - Athletes must start each rep with arms fully extented and feet off the ground. athletes must have their chins clearly above the bar for the rep to be credited. 

* Inverted Row - Each bar will have a box that the athletes feet must be in. The rep begins with athletes arms in a locked out position, pull up until chest is in contact with the bar and then back to inverted locked out position. 

*Burpee over Box - The burpee over box will be a standard box facing burpee where at the bottom your chest must be on the ground and then up and over the box, now how you get over the box is up to you. You may jump, step or gorilla over the box. The requirements are that both feet must be ontop of the box at the same time before continueing over to the other side. 

*Thruster - Athletes Will clean the bar. A Squat clean IS PERMITTED atheletes Must be at bottom of squat (Hip crease below knee crease) and then press to full extension.

Event 3 - This is SPARTA

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Official Weights & Heights:

Beginner – 10kg (male) / 6kg (female) 
Intermediate – 15kg (male) / 10kg (female)
Rx – 22.5kg (male) / 15kg (female)

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Sponsorship:
This event is brought to you by ASN

Workout Flow:
At the call of Go! The first partnership (female and female) start on a rower each (2 rowers in each lane) Once required Cals completed Males jump on to continue accumulating their required Calories.Once both rowers read 50 cal (20 + 30) Athletes will move to their respective DB's. They must complete the required amount of Syncro lunge steps. Once completed athletes will advance to the S2O or HSPU and start acumulating the required reps. There is no minimuim work requirment and reps can be split however you see fit. continue the workout in the same fashion as it started until you reach the echo bike. It is one athlete on the bike at a time and once you get of the bike you CAN NOT get back on. When you have done the rquired amount of calories you will run to the finih mat and wait for your team. When the last person on the bike completes the required Cals they sprint to the finish mat where time will stop. 

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Standards

*Rower – 2 athletes on a rowing at a time. Females will row until both rowers read 20 Cal and then must swap, once changed the males will now row until their rowers read 50 Cal

*Synchro Goblet & OH DB Lunge - Athletes start in fully extended standing position with the DB in goblet position (for goblet lunges) or one arm locked out above head (for OH Lunges). The athletes will lunge forward with all athletes back knee touching the ground at the same time. Athletes then stand up to extension and rep is completed when all athletes are back at their starting position. The athletes may then step into their next lunge.

*Shoulder to Overhead - Athletes Start With 2 dumbells in front rack rack position, Athletes may strict press, push press or push jerk, the movement is credited when the athletes have both dumbbells above head locked out and standing straight when veiwed by side profile.

*Handstand Push Up - athletes will be asked to perform in the same standard as we see in the CF Games Open.

*Wall-Walks - The rep of a wall-walk will begin with chest touching the ground. The individual may progress up the wall and can only move their hands once both feet are on the wall. Rep is credited when palms touch the base line at the back and fingers touch the starting line.