Summit Series: Birthday Bash

EVENT FOUR // 16:00 CAP

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RX

1 synchro squat clean (100/65)

1 synchro squat clean (100/65)
20 synchro DB shoulder to overhead (2x15/22.5)

1 synchro squat clean (100/65)
20 synchro DB shoulder to overhead (2x15/22.5)
30 synchro DB front squats (2x15/22.5)

1 synchro squat clean (100/65)
20 synchro DB shoulder to overhead (2x15/22.5)
30 synchro DB front squats (2x15/22.5)
40 synchro DB GTOH (2x15/22.5)

1 synchro squat clean (100/65)
20 synchro DB shoulder to overhead (2x15/22.5)
30 synchro DB front squats (2x15/22.5)
40 synchro DB GTOH (2x15/22.5)
50 freestanding handstand shoulder taps

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SCALED

1 synchro clean (40/60)

1 synchro clean (40/60)
20 synchro DB shoulder to overhead (2x10/15)

1 synchro clean (40/60)
20 synchro DB shoulder to overhead (2x10/15)
30 synchro DB front squats (2x10/15)

1 synchro clean (40/60)
20 synchro DB shoulder to overhead (2x10/15)
30 synchro DB front squats (2x10/15)
40 synchro DB GTOH (2x10/15)

1 synchro clean (40/60)
20 synchro DB shoulder to overhead (2x10/15)
30 synchro DB front squats (2x10/15)
40 synchro DB GTOH (2x10/15)
50 wall-assisted handstand shoulder taps

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WORKOUT FLOW

All athletes start behind the barbell. On 3,2,1, GO, a male and female athlete will proceed forwards to the barbell and perform 1 synchronised squat clean.

During this workout, you can swap any number of athletes in and out at anytime, but the non-working athletes will remain underneath the rig so you have to run back to tag them in.

Once the first rep is done, two athletes will run forward to the DBs and perform 20 STOH. Then you go back to the barbell etc.

When you get to the handstand shoulder taps, 1 athlete will be working in the boxed area, the other 3 athletes will be waiting by the barbells to be tagged in if needed. This workout ends when the 50 shoulder taps have been completed and all four athletes are stood back by the barbells. Scaled athletes are exactly the same, except your working athlete is against the wall using tape lines not the boxed area. 

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MOVEMENT STANDARDS

SQUAT CLEAN

The barbell must start on the ground. The athlete will lift the bar from the floor to the rack position, landing in a squat in one smooth motion. To hit depth, the athlete's hip crease must be lower than their knees. The top of the clean is reached when the barbell is in the rack position, with the elbows in front of the bar and with the knees and hips fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. For the synchronised rep to count, the male and female athlete just need to complete the clean at the same time i.e. if athlete 1 is quicker, they can wait at the top for athlete 2, once both athletes are locked out the rep is complete and they can drop the bar. If one athlete gets a no rep, both athletes must perform the clean again. 

SCALED ATHLETES are permitted to do any variation of clean, it does not have to be a squat.

DUMBBELL SHOULDER TO OVERHEAD 

The rep starts with both dumbbells in the rack position. One DB head must be touching the shoulders with the elbows up. Athletes can strict press, push press or push jerk the dumbbells overhead. To complete the rep, they need to reach full extension of their arms by locking out the shoulder and elbow. The DB needs to be locked out over their shoulder, hip and heel i.e. not punching out in front. For the synchronised rep to count, both athletes must reach this locked out position together. 

DUMBBELL FRONT SQUATS

The rep starts with both dumbbells in the rack position. The athlete will squat down below parallel, i.e. when the hip crease is lower than the knees, and proceed to stand up locking out the hips and knees. The synchronised rep is awarded when both athletes are locked out together. DBs must be held in the front rack position where one DB head remains in contact with the shoulder, one DB head is in front of the shoulder & a full grip is maintained throughout. 

DUMBBELL GROUND TO OVERHEAD

The rep starts with both DB heads touching the ground. Athletes can snatch the DBs up or Clean and Jerk them; either bringing the DBs up overhead in one smooth motion or bringing them to their shoulders and pressing them overhead. The rep is complete when both DBs are locked out overhead over the centre of gravity. The sychronised rep requires both atheltes to lock out overhead at the same time. Both DB heads must touch the ground at the start of every rep.

FREESTANDING HANDSTAND SHOULDER TAPS

There will be a boxed area to perform your shoulder taps within. If you exceed the area, those reps won't count. Athletes will kick up into a handstand and can either tap the same hand to the same shoulder or opposite hand to opposite shoulder. The hand must contact the shoulder for the tap to count. Both feet need to be off the floor for the tap to count, but you don't need to be perfectly inverted. The athlete in the boxed area can attempt as many reps as they like, but to swap over they need to run back to the resting athlete station & physically tag in the athlete to take over in their place.

WALL ASSISTED HANDSTAND SHOULDER TAPS

Athletes will walk up to the tape line with their feet on the wall. Keeping any part of their hand on the tape line, athletes will tap the same hand to the same shoulder or opposite hand to opposite shoulder. If the hand moves off the tape line completely, those reps won't count. The athlete in the boxed area can attempt as many reps as they like, but to swap over they need to run back to the resting athlete station & physically tag in the athlete to take over in their place.

6 ROUNDS FOR TIME // 10:00 CAP

RX
In M/F pairs
10 synchro pistols
5 synchro burpee box clears (20”/24”)
5 synchro overhead squats (45/65)

SCALED
In M/F pairs
10 synchro overhead plate lunges (10/20)
5 synchro burpee box jumps/step overs (20”/24”)
5 synchro front squats (35/55)

WORKOUT FLOW

Resting pair will stand by the kickboard.

On 3,2,1, GO, the working pair will proceed forward to perform 10 synchro pistols. On completion, they will move forward and perform 5 burpee box jump clears. They will then move forward to the barbell and perform 5 overhead squats. They will then run back and tag the resting pair, so they can start their second round. 

You cannot swap an athlete in once the round has started. However, the six rounds do not need to be shared evenly between the team.

Any team that is physically unable to perform the box clears must inform your judge in advance. You will be permitted to do 10 burpee box jump overs in your pair instead. 

MOVEMENT STANDARDS

PISTOLS

• At the start and finish of each rep, the hips and knee of the working leg are extended
• The non-working leg must remain in front of the body (cannot pass beyond profile)
• Holding on to the non-working leg is permitted
• At the bottom, the hip crease must pass below the top of the knee on the working leg
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count
• You DO NOT have to alternate. If you can only pistol on one leg, this is allowed.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted
• The rep is SYNCHRONISED AT THE TOP. You start and finish your pistol together. Athletes must place their non-working leg on the ground TOGETHER at the completion of a rep. If you have locked out, but your partner hasn't you must remain on one leg until they are locked out.

OVERHEAD PLATE LUNGES 

• A full grip on the plate with both hands must be maintained for the duration of the lunge.
• Arms must remain LOCKED OUT throughout.
• Both athletes must contact the floor with their trailing knee AT THE SAME TIME before returning to full hip and leg extension.
• The lunge is syrnchronised at the TOP AND BOTTOM. 
• Athletes do not need to alternate if they don't want to.
• Stopping with both feet together at the top is required. You cannot do a jumping lunge. 
• Athletes can reverse or forward lunge, however, both athletes must be doing the same variation.

BURPEE BOX JUMP CLEAR

• The rep starts with both athletes facing the box. The burpees are box-facing.
• Athlets can step or jump down to touch their chest and thighs to the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.
• They can step or jump out of their burpee. They will then jump OVER the box without making contact. Any jump is permitted.
• Athletes cannot start their next rep until both of them are on the other side of the box. 

BURPEE BOX STEP OVER

• The burpee box step-over starts with both athletes facing the box.
• Athlets can step or jump down to touch their chest and thighs to the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.
• They can step or jump out of their burpee. They will then step or jump on to the box, both variations are allowed. 
• Athletes cannot start their next rep until both of them are on the other side of the box. 

OVERHEAD SQUAT

• Athletes can snatch or clean and press the barbell overhead. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
• The hip crease must be below the top of the knee at the bottom.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
• For the synchronised rep to count, both athletes must lock the barbell out at the top together before starting the next rep. They do not need to be at the bottom together, so long as they both hit depth. 

FRONT SQUAT

• The rep begins from the top, with knees and hips extended and barbell on the shoulders.
• A squat clean is allowed for the first repetition, so long as the athlete achieves full depth.
• At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.
• For the synchronised rep to count, both athletes must lock the barbell out at the top together before starting the next rep. They do not need to be at the bottom together, so long as they both hit depth. 

EVENT THREE // 15:00 CAP 

TEAM
10 synchro deadlifts (180/140)
10 synchro burpee bar hops

PAIR 1
40 single under crossovers (shared)
10 synchro pull-ups

TEAM
10 synchro deadlifts (180/140)
10 synchro burpee bar hops

PAIR 2
40 single under crossovers (shared)
10 synchro pull-ups

TEAM
10 synchro deadlifts (180/140)
10 synchro burpee bar hops

PAIR 1
20 double under crossovers (shared)
10 synchro chest to bar

TEAM
10 synchro deadlifts (180/140)
10 synchro burpee bar hops

PAIR 2
20 double under crossovers (shared)
10 synchro chest to bar

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SCALED

TEAM
10 synchro deadlifts (140/100)
10 synchro burpee bar hops (step over permitted)

PAIR 1
60 single unders (shared)
10 synchro ring rows

TEAM
10 synchro deadlifts (140/100)
10 synchro burpee bar hops (step over permitted)

PAIR 2
60 single unders (shared)
10 synchro ring rows

TEAM
10 synchro deadlifts (140/100)
10 synchro burpee bar hops (step over permitted)

PAIR 1
20 single under crossovers (shared)
10 synchro pull-ups (1 x green band + 1 purple will be provided)

TEAM
10 synchro deadlifts (140/100)
10 synchro burpee bar hops (step over permitted)

PAIR 2
20 single under crossovers (shared)
10 synchro pull-ups (1 x green band + 1 purple will be provided)

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WORKOUT FLOW:

All four athletes start by the barbell. Two males will be on one bar, two females will be on the other, but you can setup however you like for the deadlift. Once the deadlifts have been completed, athletes will perform the burpee bar hops. One athlete will burpee on the left of the bar and one on the right. They will be lateral burpees with one athlete staggered slightly in front and one athlete behind to facillitate the hop over and back easier.

Once this couplet has been completed, a pair of athletes of any gender can proceed forward. Only one athlete may be skipping, the other athlete must stand clear of the skipping athlete waiting to be tagged in or to proceed to the pulling movement together. After the skips have been completed, the athletes will proceed to the rig to perform their synchro pulling movement.

They will then run back to complete the deadlift and burpees with their team. Following that, the other pair that haven't done the skips and pulling movement will proceed. You cannot swap in and out of this, the full couplet must be completed with the same pair. 

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MOVEMENT STANDARDS:

DEADLIFT

With two males on one bar and two females on the other, the team of 4 will deadlift lift the barbells together. For the syncrhonised rep to count, all of the athletes will be locked out at the top together (knees and hips locked out and shoulders over hips). Any grip is permitted and any setup including athlete positioning on the bar so long as two athletes are lifting together. You can drop the barbells after the rep is completed.

BURPEE BAR HOPS

Basically a lateral burpee over the bar, but with an additional jump/step back to your starting position. One athlete will be on either side of the barbell. For the syncrhonised rep to count, all 4 athletes' chests & thighs will touch the floor at the same time after they step or jump down to the ground. The jump/step back over the bar must also be syncrhonised e.g. if M 1 & 2 are slightly slower jumping over their bar than F 1 & 2, the ladies can wait on the other side of the bar until their full team has performed the FIRST jump and then you jump back over TOGETHER. 

RX ATHLETES must perform a TWO-FOOTED jump over the bar BOTH ways. SCALED athletes can step over and back. A step up and down from the burpee is permitted for both categories.

SINGLE UNDERS

Only one athlete can skip at any one time. You can split the reps however you like, if at all. The athlete will jump in the air and the rope passes overhead and under the athlete's feet ONCE. Boxer-style, single foot jumps do not count, only two-footed jumps are permitted. If the rope does not pass UNDER the feet and is instead stood on or caught in front of the toes, this rep does not count. 

SINGLE UNDER CROSSOVERS

Only one athlete can skip at any one time. You can split the reps however you like, if at all. The athlete will jump in the air, the rope passes overhead and crosses as it passes under the athlete's feet. The next rep is the athlete opening their hands and performing a conventional single under. The third rep would involve the crossover of the hands. If the rope does not pass UNDER the feet and is instead stood on or caught in front of the toes, this rep does not count. Must be two-footed jumps, not single-footed. 

DOUBLE UNDER CROSSOVERS

Only one athlete can skip at any one time. You can split the reps however you like, if at all. The rope will cross and uncross within the same jump. The open-cross method and cross-open method are both valid. Athletes can link reps or perform conventional single or double under skips in between for rhythm, but your judge will only clearly count your double under crossover reps. 

RING ROWS

Athletes will place their heels in front of the tape line. Holding on to the rings, both athletes will lower themselves down until their arms lock out. They will then pull up and touch their thumbs to their chests. For the synchronised rep to count, both athletes must contact their chests with their thumbs at the same time.

SYNCHRONISED PULL-UPS

Any variation of pull-up is permitted (strict, kipping, butterfly) and any grip (mixed, supinated, pronated etc.) is allowed. Athletes cannot tape the bar, but they can use grips and/or tape on their hands. Both athletes must pass through a dead hang and pull up so that their chins break the plane of the bar. For the synchronised rep to count, both athletes must have their chins over the bar at the same time.

SCALED BANDED OPTION - same movement standards apply, however, your team will be provided with one green and one purple. You can use them however you wish i.e. one athlete could use both bands, or you don't have to use them at all. 

SYNCHRONISED CHEST TO BAR

Any variation of chest to bar is permitted (strict, kipping, butterfly) and any grip (mixed, supinated, pronated etc.) is allowed. Athletes cannot tape the bar, but they can use grips and/or tape on their hands. Both athletes must pass through a dead hang and pull up so that their chests (below the collarbone) make contact with the bar.  For the synchronised rep to count, both athletes must make contact with the bar at the same time. 

We will provide boxes or plates to assist with getting on to the rig. 

TEAM TOTAL // 08:00 CAP

Each athlete will pick ONE lift from the following:

• snatch
• hang snatch
• clean
• hang clean

WORKOUT FLOW

Teams will have a few minutes on the floor to set their barbells up, have a practice, declare which lift they are doing to their judge & then the timer will start.

On 0:00, Male Athlete 1 & Female Athlete 1 will have 4 minutes to build to their heaviest lift. Male Athlete 2 & Female Athlete 2 will be resting.

On 4:00, Male Athlete 1 & Female Athlete 1 will stop lifting and Male Athlete 2 & Female Athlete 2 will have 4 minutes to build to their heaviest lift.

The score is the total combined weight.

You cannot swap movements once the timer has started. 

If the first pair finish before their 4 minutes is up, they can set the barbells up for the next pair but M2 & F2 cannot begin until 4:00. Teammates can assist the lifting athlete with barbell loading. Please clearly declare to your judge the weight you are lifting before you lift, as this will make sure your scoring is accurate. 

MOVEMENT STANDARDS

SNATCH

• The athlete must bring the bar from the ground to the overhead position in one smooth motion.
• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.
• No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used.

HANG SNATCH

• The athlete must stand up with the barbell, deadlifting the bar from the ground to their hips, locking their legs out.
• After this has occurred, the bar cannot go lower than the knees. 
• From the hang position anywhere above the knee, the athlete will lift the barbell above their head in one smooth motion.
• The arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.
• No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used.
  
  

CLEAN

• The barbell must start on the ground. The athlete will lift the bar from the floor to the rack position in one smooth motion.
• The top of the clean is reached when the barbell is in the rack position, with your elbows in front of the bar and with your knees and hips fully extended.
• No part of the body other than the feet may touch the ground during the execution of the lift. A muscle clean, power clean, squat clean or split clean may be used.

HANG CLEAN

• The barbell starts on the ground, the athlete will lift the bar from the floor to their hips, standing up straight. After this has occurred, the bar cannot go lower than the knees.
• The athlete will lower the bar to the hang position anywhere above the knee, then lift the bar to their rack position in one smooth motion.
• The top of the clean is reached when the barbell is in the rack position, with your elbows in front of the bar and with your knees and hips fully extended.
• No part of the body other than the feet may touch the ground during the execution of the lift. A muscle clean, power clean, squat clean or split clean may be used.