Avada Invitational 2024

5 rounds for time:
5 Shoulder to Overhead
10 Burpee Over Bar
 
8min time cap
 
Invites – 100/70
Open – 80/55
 
 
Event Flow
 
Athletes will begin with their backs to their barbells. On the call of 3-2-1 Go, athletes will begin their 5 Shoulder to Overhead.

Once credited for all 5 repetitions, they will begin their 10 Burpee Over Bar.
Athletes will complete 5 total rounds for time, or if time capped, be scored on the reps completed in 8-minutes
 
 
Movement Standards
 
Shoulder to Overhead
Any form of Shoulder to Overhead is permitted – Strict Press, Push Press, Push Jerk, Split Jerk – as long as the barbell is locked out overhead with knees and hips locked out.

Burpee Over Bar
Get down, get up, and get over the barbell however you want.
If any part of the body touches the barbell or plates, a ‘no-rep’ will be given and the whole repetition will need to be repeated on the same side of the barbell that the ‘no-rep’ was given.

For time:
100/80 Calories
 
*Every 2:30, including 0:00:
50 Double Unders
20 Wall Balls (20/14)
 
12:30 time cap
 
 
Event Flow
 
Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will move forward to their rope and begin their 50 Double Unders.

Once 50 Double Unders are complete, athletes will move forward to their Wall Ball, to complete 20 repetitions.

Once 20 Wall Balls are completed, athletes will move to their rower and begin working their way through their 100/80 Calories.

When the timer beeps at the 2:30 mark, athletes must get off their rowers and complete another round of their 50 Double Unders and 20 Wall Balls.

Athletes will continue following this pattern until their 100/80 Calories on their rower is completed and they touch their lane marker to get a time or the 12:30 time cap is reached; in which case their score will be the Calories completed.
 
*If an athlete remains on a rower after the timer has sounded and/or the 100/80 Calories ticks over after the timer has sounded, that athlete must still complete their 50 Double Unders and 20 Wall Balls and then return to their lane marker for their time.
 
 
Movement Standards
 
Double Unders
The rope must pass under feet twice in a single jump
 
Wall Ball
Whilst holding the Wall Ball, the hip crease must pass below the height of the athlete's knee. Then Wall Ball must be thrown and contact the wall, above the 10’/9’ line. Touching the line is a 'no rep'
 
Row
Pull the handle to get your calories, inside your time window

For time:
20 Wall Balls (20/14)
50 Double Unders
10/8 Calorie Row
20 Wall Balls
50 Double Unders
20/16 Calorie Row
20 Wall Balls
50 Double Unders
30/24 Calorie Row
20 Wall Balls
50 Double Unders
40/32 Calorie Row
 
12min time cap
 
 
Event Flow
 
Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will run down the floor to their Wall Ball and begin their 20 reps.

Once they have completed their Wall Balls, athletes will move to their skipping rope to complete their 50 Double Unders.

Once the Double Unders are complete, athletes will move to their rower to complete 10/8 Calories.

Athletes will complete 4 total rounds for time, with each round receiving an increase in Calories. Athletes will touch their lane marker to complete the event or be scored for the total repetitions completed at the 12-minute time cap.
 
 
Movement Standards
 
Wall Balls
Whilst holding the Wall Ball, the hip crease must pass below the height of the athlete's knee. Then Wall Ball must be thrown and contact the wall, above the 10’/9’ line. Touching the line is a 'no rep'
 
Double Unders
The rope must pass under feet twice in a single jump
 
Row
Pull the handle to get your calories, inside your time window.

3 rounds for time:
6 Front Squats (110/77)
3 Rope Climbs
18/14 Strict Handstand Push-ups
 
10min time cap
 
 
Event Flow
 
Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will move forward to their barbell and begin their 6 Front Squats.

Once 6 Front Squats are complete, athletes will move forward to their Rope to complete their 3 Rope Climbs.

Once Rope Climbs are complete, athletes will move forward to their 18/14 Strict Handstand Push-ups.

Once Strict Handstand Push-ups are complete, athletes must run back and touch their lane marker before beginning the next round.

Athletes will complete 3 total rounds for time Athletes must touch their lane marker to get their time, or if time capped, be scored on the total repetitions they have completed on the 10-minute time cap.
 
 
Movement Standards
 
Front Squat
The barbell must be held in a front rack position. The athlete's hip crease must pass below the height of the athlete's knee. A Squat Clean will count as a rep.
 
Rope Climb
The athlete will climb the rope and touch the black tape line at the 15’ mark. On the descent, the athlete must grab the rope on or below the 10’ black safety line.
 
Strict Handstand Push-ups
Athlete must have some part of the hand or fingers touching the tape line, which will be 250mm from the wall and 760mm long. Each rep begins with the athlete in a locked-out position, with the heels ONLY in contact with the wall. At the bottom of the rep, the athlete's head must contact the ground. The feet are the only part of the body allowed to contact the wall; however, they do not need to remain in contact with the wall during the up or down portion of the rep. Feet may be no wider than hands at any point during the reps and no kipping is allowed. Each rep is credited when the athlete returns to the lockout position with heels on the wall ONLY. The athlete's arms, hips, and legs are fully extended, and shoulders are stacked over the hands.

For weight:
1RM Snatch
 
 
Event Flow
 
Athletes will be given three attempts at a 1RM Snatch. Attempts will be given to each athlete every 4 minutes.

Athletes will have a 20-second window in which each attempt will take place.
Only one attempt can be taken in each 20-second window.

Athletes may finish the lift outside of their lifting window, but if the athlete fails to attempt their lift within this 20-second window, the athlete will receive a ‘no-lift’ and be given ‘0’ for this attempt.
 
Judges will assist athletes in loading their barbells and they can begin doing so as soon as they take to the floor. Clips must be used outside all weights.

Movement Standards
 
Snatch
Muscle Snatch, Power Snatch, Squat Snatch, and/or Split Snatches are allowed.
A Hang Snatch is not permitted. Athletes must remain in their lifting box for the rep to count. Dropping the barbell behind you, even after the lift has been credited, will result in a 'no-lift'.
Stepping outside the box or dropping the barbell outside the box will receive a ‘no-lift’. The line is regarded as out.

For points:
Every 2:30 x 4:
400m Run
MAX Reps in the remaining time
 
Round 1: Pull-ups (1 point per rep)
Round 2: Chest-to-Bar Pull-ups (2 points per rep)
Round 3: Bar Muscle-ups (3 points per rep)
Round 4: Ring Muscle-ups (4 points per rep)

*athletes' score will be a total of the points per rep as stated above

 
 
Event Flow
 
Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will move down the rig and head out the ‘exit door’ to begin their run. This run will head down the track to a turn-around point, which athletes will pass around in a clockwise direction. Athletes will then return to the competition floor and enter through the ‘entry door’.

Athletes will make their way to their Pull-up bar, touch their lane marker to signal the end of their run, and face the floor to complete as many Pull-ups as they desire in the remaining time.

When the timer beeps to signal Round 2, athletes must first touch their lane marker (if not already touching it) before heading back out the ‘exit door’ for their second 400m Run.

Athletes will continue this pattern, 4 times. Chest-to-Bar Pull-ups will be executed in the second round, Bar Muscle-ups executed in the third round, and Ring Muscle-ups executed in the fourth round.
 
 
Movement Standards
 
Run
Do this however you want, on your arms or legs or a combination of both. Follow the designated run path and pass around the turn-around point in a clockwise direction. Time is taken when the lane marker is touched on return from the run.
 
Pull-up
Athletes must face the competition floor when completing reps. Any form of Pull-up is allowed. The rep start with the arms in full extension and the chin passes above the height of the bar
 
Chest-to-Bar Pull-up
Athletes must face the competition floor when completing reps. Any form of Chest-to-Bar Pull-up is allowed. The reps start with the arms in full extension and the torso contacts the bar anywhere below the collarbones.
 
Bar Muscle-up
Athletes must face the competition floor when completing reps. Any form of Bar Muscle-up is allowed. The reps start with the arms in full extension and the arms are locked out in full extension on top of the bar.
 
Ring Muscle-up
Athletes must face the rig when completing reps. Any form of Ring Muscle-up is allowed. The reps start with the arms in full extension and the arms are locked out in full extension on top of the bar.
 
*Each athlete will be provided with an 8” riser to use if they require it. Your judge will put your riser under Rings if you are using one

For time:
300m Run
20 Toes to Bar
12 Hang Squat Clean (50/35)
20 Toes to Bar
300m Run
15 Pull-ups
12 Hang Squat Clean
15 Pull-ups
300m Run
10 Chest-to-Bar Pull-ups
12 Hang Squat Cleans
10 Chest-to-Bar Pull-ups
300m Run
 
12min time cap
 
Event Flow
 
Athletes will begin on the start line, outside the ‘exit door’ in lane order. On the call of 3-2-1-Go, athletes will begin their run. This run will head down the track to a turn-around point, which athletes will pass around in a clockwise direction. Athletes will then return to the competition floor and enter through the ‘entry door’.
Athletes will make their way to their station on the rig and begin their 20 Toes-to-Bar.

Once they have completed their Toes-to-Bar, they will move to their barbell. Athletes will have a choice of two barbells if they are the fastest athlete of their grouping^ – one 2m from the rig, one 5m from the rig. This will be their barbell for the entirety of the event. Once they have moved to their barbell, they will begin their 12 Hang Squat Cleans.

Once the athlete has completed their Hang Squat Cleans, they will move back to their station on the rig and complete another set of 20 Toes-to-Bar.
Once these reps are complete, they will head down the rig and out the ‘exit door’ for their second 300m Run.

Athletes will continue this pattern, and complete 2 x sets of 15 Pull-ups in the second round, 2 x sets of 10 Chest-to-Bar Pull-ups in the third round, before a final 300m run. The athlete will be given their time as they cross the finish line (the ‘entry door’) or be given a score of reps completed at the 12-minute time cap.
 
*Please note, the 300m run is only credited as one rep. If multiple athletes have only this 300m run remaining, the tiebreaker time will be used, which was the time given when they completed the last 300m run.
 
^Groupings for barbells
Lane 1 v Lane 2
Lane 3 v Lane 4
Lane 5 v Lane 6
Lane 7 v Lane 8

Example: Lane 1 athlete beats the Lane 2 athlete off the T2B, and they select the closest barbell, which is now theirs for the event. Lane 2 must now ONLY use the further barbell for the event. Be the faster athlete on the first run and/or first set of T2B and get a slight advantage.
 
 
Movement Standards
 
Run
Do this however you want, on your arms or legs or a combination of both. Follow the designated run path and pass around the turn-around point in a clockwise direction. Tie-break time is taken after each 300m run, when entering through the ‘entry door’.
 
Toes-to-Bar
Athletes must face the competition floor when completing reps. At the start of each rep, the arms are fully extended, and the heels must pass behind the vertical line of the rig. Both feet must contact the bar at the same time, between the hands
 
Pull-up
Athletes must face the competition floor when completing reps. Any form of Pull-up is allowed. The rep start with the arms in full extension and the chin passes above the height of the bar
 
Chest-to-Bar Pull-up
Athletes must face the competition floor when completing reps. Any form of Chest-to-Bar Pull-up is allowed. The rep start with the arms in full extension and the torso contacts the bar anywhere below the collarbones.

For time:
4 x 400m Runs ONLY
 
*time is taken when Athlete touches their lane marker after each round of the 400m Run

Event Flow
 
**This event is part of E4 - Invites: Gym-math-tics**

Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will move down the rig and head out the ‘exit door’ to begin their run. This run will head down the track to a turn-around point, which athletes will pass around in a clockwise direction. Athletes will then return to the competition floor and enter through the ‘entry door’.
Athletes will make their way to their Pull-up bar and touch their lane marker to signal the end of their run. This is where your first time is taken.

When the timer beeps to signal the start of Round 2, athletes must first touch their lane marker (if not already touching it) before heading down the rig and out the ‘exit door’ for their second 400m Run.

Athletes will continue this pattern 4 times.
 
Movement Standards
 
Run
Do this however you want, on your arms or legs or a combination of both. Follow the designated run path and pass around the turn-around point in a clockwise direction. Time is taken when the lane marker is touched on return from the run.

For time:
35/20 Calorie Echo Bike
20 Sandbag Cleans (150/100)

6min time cap

Event Flow

Athletes will begin with one hand on their lane marker. On the call of 3-2-1-Go, athletes will run down the floor to their Echo Bike and begin their 35/20 Calorie Echo Bike. Once they have completed their Calorie Echo Bike, the athlete will move forward to their Sandbag.

Athletes will complete 20 Sandbag Cleans, progressing their Sandbag forward every 5 reps to the designated rep box.

Time is given when the athlete touches their lane marker or is scored for the total repetitions completed at the 6-minute time cap.

Movement Standards

Echo Bike
Ride or die. If an athlete gets off the bike before their 35/20 Calories is complete, they will be instructed to return to the bike and sit back on their seat before continuing with their Sandbag Cleans

Sandbag Clean
The Sandbag will begin on the ground and end on the shoulder. The athlete must stand with the Sandbag on the shoulder with both knees and hips locked out in full extension and with only one hand in contact with the Sandbag. The Sandbag can either be dropped in front of the athlete ONLY or the next rep can be done as a touch-n-go rep, however the sandbag must contact the ground between each rep, within the designated rep box. Feet must also be within the box at the top of the movement for the rep to count. Only 5 repetitions will be completed in each designated box. Athletes must move their Sandbag forward after each 5 reps and can do so any way they desire.

For total combined weight:
1RM Snatch
1RM Clean & Jerk
 
 
Event Flow
 
Athletes will be given three attempts at a 1RM Snatch and a 1RM Clean & Jerk. Attempts will be given to each athlete every 4 minutes. A 40-second window in which each attempt will take place.

Only one attempt can be taken, and it must be started within the first 20 seconds of the lifting window. If an athlete fails to attempt their lift within this 20-second window, the athlete will receive a ‘no-lift’ and be given ‘0’ for this attempt.
 
Athletes will nominate their starting weight when called to the athlete corral, 5 minutes before they take to the floor. This will be their opening attempt and, once nominated, cannot be changed.
 
Athletes can either keep the same weight or increase their weight for their second and third attempts – decreasing weight is not permitted. Each weight will be nominated by the athlete, 40-seconds before their attempt.
 
All barbells will be loaded for the athletes.
 
 
Movement Standards
 
Snatch
Muscle Snatch, Power Snatch, Squat Snatch, and/or Split Snatches are allowed.
A Hang Snatch is not permitted.
Dropping the barbell behind you, even after the lift has been credited, will result in a 'no-lift'.

 
Clean & Jerk
Muscle Clean, Power Clean, Squat Clean, and/or Split Clean are allowed.
A Hang Clean is not permitted.
Any form of Shoulder-to-Overhead is also allowed, as long as the barbell is locked out overhead with knees and hips locked out as well.
Dropping the barbell behind you, even after the lift has been credited, will result in a 'no-lift'.