FITTEST IN THE WEST

Event 4 - Choose Your Girl

Grace 

Both Athletes will complete Grace. One Athlete working at a time.

Both Workouts must be completed within the 6 Minute Time-frame.

Rookies: 40,25kg

At the 9 minute mark Athlete 1 will complete Grace - 30 Clean and Jerk Repetitions advancing the barbell every 10 repetitons. Once Athlete 1 has completed the 30th Clean & Jerk they will tag their partner.

Athlete 2 will complete Grace - 30 Clean and Jerk Repetitions advancing the barbell every 10 repetitons.  Once Athlete 2 has completed the 30th Clean & Jerk they will move to finish mat and record a time.

The score will be the time when Athlete 2 steps on finish mat or at the 6 minute time cap.

Should the workout is not completed within the 6 minute time frame 1 second will be added for every repetition not completed

Movement Standards

GRACE - The clean may be a muscle, power or squat clean and the jerk may be a strict press, push press, push jerk or split jerk. Bar must go from ground to shoulders in one movement and then shoulders to overhead as a second movement.

Event 4 - Choose Your Girl

Isabel or Grace - the choice is yours.  

Athlete 1 will complete Grace and then Athlete 2 will complete Isabel.

Both Workouts must be completed within the 6 Minute Time-frame.

Rx: 60,40kg
Intermediate: 50,35kg

At the9 minute mark Athlete 1 will complete Grace - 30 Clean and Jerk Repetitions advancing the barbell every 10 repetitons. Once Athlete 1 has completed the 30th Clean & Jerk they will tag their partner.

Athlete 2 will complete Isabelle - 30 Snatch Repetitons advancing the barbell every 10 repetitons. Once Athlete 2 has completed the 30th Snatch they will move to finish mat and record a time.

The score will be the time when Athlete 2 steps on finish mat or at the 6 minute time cap.

Should the workout is not completed within the 6 minute time frame 1 second will be added for every repetition not completed

Movement Standards

GRACE - The clean may be a muscle, power or squat clean and the jerk may be a strict press, push press, push jerk or split jerk. Bar must go from ground to shoulders in one movement and then shoulders to overhead as a second movement.

Isabel - Any Snatch lift maybe performed, muscle, power, squat or split snatch, Hang Snatch is NOT allowed.The athlete lifts 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.

Event 5 It is What It is

13min Time Cap

For Time

1,000/800m Ski Erg - Shared

2,000/1,500m Bike Erg - Athlete A

1,000/750m Row - Athlete B

20 Bar Facing Burpees - Synch

Score is the time all reps have been completed and both athletes have crossed the finish line.

Flow - At the call of 3..2..1..Go Both Athletes will move forward to the Ski Erg and commencing accruing the 1000m for Males and 800m for females swapping in and out as they please. The Non Working athlete will be behind the Working athlete.

Once the screen displays the required distance Athlete A will move to the Bike Erg and commence riding while Athlete B will move to the Rower and commence rowing. Once both screens display the requirend distance the athlete may dismount their respective machines and move to the Barbell.

Athletes will then perform 20 Synchronised Barbell facing Burpees. Once 20 Repeitions have been completed both athletes will run to finsih mat where time will be recorded.

Standards 

Machines

Ski-Erg - Both Athletes must remain at the station until the screen displays the required distance. There is no miniumum requirement. The NON working Athlete MUST remain behind the working athlete. There is no need to tag upon change over.

Rower & Bike - Both Athletes must remain on the machine until the screen displays the required distance for both Athletes.

Barbell Facing Burpees (Sync) 

The burpees must be performed perpendicular to and
facing the barbell.

Chest & Thighs Must clearly touch the ground at sametime for Synchronisation.
Stepping over is NOT permitted.
The athlete must use a two-foot takeoff. Touching the barbell on the jump is a “no-rep"
The rep is credited when both feet have touched the ground on the opposite side of the barbell.
There is no requirement to land with both feet at the sametime

Event 5 It is What It is

13min Time Cap

For Time

RX

1,000/800m Ski Erg - Shared

3,000/2,000m Bike Erg - Athlete A

1,500/1,000m Row - Athlete B

40 x Bar Facing Burpees - Synch

Intermediate 

1,000/800m Ski Erg - Shared

2,000/1,500m Bike Erg - Athlete A

1,000/750m Row - Athlete B

30 x Bar Facing Burpees - Synch

Score is the time all reps have been completed and both athletes have crossed the finish line.

Flow - At the call of 3..2..1..Go Both Athletes will move forward to the Ski Erg and commencing accruing the 1000m for Males and 800m for females swapping in and out as they please. The Non Working athlete will be behind the Working athlete.

Once the screen displays the required distance Athlete A will move to the Bike Erg and commence riding while Athlete B will move to the Rower and commence rowing. Once both screens display the requirend distance the athlete may dismount their respective machines and move to the Barbell.

Athletes will then perform 20/30 Synchronised Barbell facing Burpees. Once 20/30 Repeitions have been completed both athletes will run to finsih mat where time will be recorded.

Standards 

Machines

Ski-Erg - Both Athletes must remain at the station until the screen displays the required distance. There is no miniumum requirement. The NON working Athlete MUST remain behind the working athlete. There is no need to tag upon change over.

Rower & Bike - Both Athletes must remain on the machine until the screen displays the required distance for both Athletes.

Barbell Facing Burpees (Sync) 

The burpees must be performed perpendicular to and
facing the barbell.

Chest & Thighs Must clearly touch the ground at sametime for Synchronisation.
Stepping over is NOT permitted.
The athlete must use a two-foot takeoff. Touching the barbell on the jump is a “no-rep"
The rep is credited when both feet have touched the ground on the opposite side of the barbell.
There is no requirement to land with both feet at the sametime

Event 3 - Know your Strength

8min Time Cap

To Find Max Weight

Athlete will Perform Barbell Complex - One Athlete working at a time
1 Clean*
2 Front Squats
1 Shoulder 2 Overhead

*Rookies can choose to perform power or squat clean. 

Once the clock reaches the 8 minute mark Athletes will have 1 minute to reset the Barbell in prepartion for Event 4 - Choose your Girl

FLOW

At the call of 3..2..1.. go Both Athletes will move forward and in the the 8 Minute window once athlete will complete the Barbell Complex lift.

One Athlete working at a time. Resting athlete to stay behind lifting area for safety

The athletes may have as many attempts during the 8 minute window as they wish. The athletes may go up or down in weight. 

An attempt at the Barbell Complex is considered to be started once the bar has left the ground for the first clean.

The score will be the is the weight from each athlete heaviest successful lift added together.

Movement Standards

Barbell Complex -Each Complex starts with Barbell on the ground. The athlete will perform one Clean, Squat (RX), Squat or power is permitted (INT), 2 Front Squats then 1 Shoulder to Overhead.

For the Clean the barbell is lifted in one continuous motion to the shoulders. 

The Clean is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position before commecing 2 x Front Squats. 

a deadlift followed by a hang clean is NOT allowed.

For the Front Squats the crease of the athlete’s hip must be clearly below the top of the knees at the bottom of squat before standing. The front squat is credited when the athlete’s hips and knees are fully extended, before commecing 2nd Front Squat.

Once 2 successful Fronts Squats are completed the athlete wil perfrom 1 x shoulder to overhead. Any type may be peformed, Strict Press, Push Press and any type of Jerk. The Complex is credited when the the barbell is at full lockout overhead, with the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the body.
If athlete does a split jerk, both feet must be brought back in line to finish the rep.

Event 3 - Know your Strength

8min Time Cap

To Find Max Weight

One Athlete will Perform Barbell Complex
1 Squat Clean*
2 Front Squats
1 Shoulder 2 Overhead

The Other Athlete will perform 1 Rep Max Snatch

*Intermediate can choose to perform power or squat clean. 

At the 8 minute mark, Athletes will have 1 minutes to reset the Barbell in prepartion for Event 4 - Choose your Girl

FLOW

At the call of 3..2..1.. go Both Athletes will move forward and in the the 8 Minutes window once athlete will complete the Barbell Complex lift.

The other Athlete will complete 1 Rep Max Snatch

One athlete working at a time with resting athlete standing behind lifting area for safety.

The athletes may have as many attempts during the 8 minute window as they wish. The athletes may go up or down in weight. 

An attempt at the Barbell Complex is considered to be started once the bar has left the ground for the first clean.

Any Snatch lift maybe performed, muscle, power, squat or split snatch, Hang Snatch is NOT allowed.

The score will be the is the weight from each athlete heaviest successful lift added together.

Movement Standards

Barbell Complex - Each Complex starts with Barbell on the ground. The athlete will perform one Clean, Squat (RX), Squat or power is permitted (INT), 2 Front Squats then 1 Shoulder to Overhead.

For the Squat Clean receiving the barbell in the bottom of the squat is not required; a power clean and front squat OR a deadlift followed by a hang clean is NOT allowed.

The Clean is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position before commecing 2 x Front Squats. 

For the Front Squats the crease of the athlete’s hip must be clearly below the top of the knees at the bottom of squat before standing. The front squat is credited when the athlete’s hips and knees are fully extended, before commecing 2nd Front Squat.

Once 2 successful Fronts Squats are completed the athlete wil perfrom 1 x shoulder to overhead. Any type may be peformed, Strict Press, Push Press and any type of Jerk. The Complex is credited when the the barbell is at full lockout overhead, with the hips, knees, and arms fully extended and the barbell is directly over or slightly behind the middle of the body.
If athlete does a split jerk, both feet must be brought back in line to finish the rep.

Snatch - The athlete lifts 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.

Squat or Power Snatch is permitted, a deadlift followed by a hang snatch is NOT allowed

Event 1 - Money is in the Bag

Rookies 
10 Rounds - You Go I Go
1:30min work, 1:30min rest
9/7 Cal Echo Bike
5 x 15m Shuttle Sprints
In time remaining max reps 
Devils Press 2 x DB’s (10,7)

At the Call of 3..2..1..Go Athlete 1 will commence riding echo bike until the screen reads the required calories before dismounting and completing 5 x 15 meter shuttle runs. Once 5 shuttle runs have been completed the athlete wil move to Dumbbell and complete as many Devils Press in their 1:30 minute window.

Once the clock reaches 1:30 minute Athlete 2 will  commence riding echo bike until the screen reads the required calories before dismounting and completing 5 x 15 meter shuttle runs. Once 5 shuttle runs have been completed the athlete wil move to Dumbbell and complete as many Devils Press in their 1:30 minute window.

Each Athlete will continue in this fasion until 10 Rounds (5 each) are completed

Score is total Devil's Press reps combined from all 10 Rounds.

Standards

Echo Bike - The Athlete may start on bike with hands behind back. The Athlete's hands must remain on bike handles until the screen reads the required calories before dismounting.

Shuttle Runs - The Athlete will start shuttle from designated start matt and will run to 15 meter mark where 1 foot must clearly touch matt. The Athlete will then return to the designated start mat where 1 Hand and 1 foot must clearly touch mat and repeat 5 times. 

Devils Press - The Athlete starts by picking up both Dumb-bells and performs a Burpee. The Chest must touch the ground at bottom of burpee between dumbbells. The Athlete will then stand and lift Dumbbells in continuous motion overhead. No clean and jerk. Rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the centre plane of the body.

Event 1 - Money is in the Bag

Rx
10 Rounds - You Go I Go
1:30min work, 1:30min rest
15/12 Cal Echo Bike
5 x 15m Shuttle Sprints
In time remaining max reps 
Sand Bag Ground 2 Over Shoulder(150,100)

Intermediate 
10 Rounds - You Go I Go
1:30min work, 1:30min rest
12/9 Cal Echo Bike
5 x 15m Shuttle Sprints
In time remaining max reps 
Sand Bag Ground 2 Over Shoulder(100,75)

At the Call of 3..2..1..Go Athlete 1 will commence riding echo bike until the screen reads the required calories before dismounting and completing 5 x 15 meter shuttle runs. Once 5 shuttle runs have been completed the athlete will move to sandbag and complete as many Ground 2 Over Shoulder in their 1:30 minute window.

Once the clock reaches 1:30 minute Athlete 2 will  commence riding echo bike until the screen reads the required calories before dismounting and completing 5 x 15 meter shuttle runs. Once 5 shuttle runs have been completed the athlete will move to sandbag and complete as many Ground 2 Over Shoulder in their 1:30 minute window.

Each Athlete will continue in this fasion until 10 Rounds (5 each) are completed

Score is total Sand Bag Ground 2 Over Shoulder reps combined from all 10 Rounds.

Standards

Echo Bike - Athlete may start on bike with hands behind back. The Athlete's hands must remain on bike handles until the screen reads the required calories before dismounting.

Shuttle Runs - Athlete will start shuttle from designated start matt and will run to 15 meter mark where 1 foot must clearly touch matt. The Athlete will then return to the designated start mat where 1 Hand and 1 foot must clearly touch mat and repeat 5 times.

SandBag Ground to Over Shoulder - The SandBag must start from the ground each repetition and must lifted to the shoulder, the Athletes knees and hips must reach full extension before the SandBag is passed over the shoulder. 

EVENT 2 - SAME SAME, BUT DIFFERENT

15min Time Cap

Rookies Division 
30 Box Step Overs(24,20)
50 Thrusters(35,25)
30 Butterfly Sit Ups* 

30 Box Step Overs(24,20)
40 Front Squats(45,30)
25 Knee Raises*

30 Box Step Overs(24,20)
30 Squat Cleans(50,35)
20 Leg Raises*

*Both Male and Femal Pairs - Athlete 1 will perform gymnastic movement while the Athlete 2 will hold the Barbell in the Deadlift position. They may swap as they please but cannot commence gymnastic movement until the second Athlete has lifted the Barbell and is in Deadlift position. 

At the call of 3..2..1..Go Both Athletes will move to the Box and perform 30 Box Step Overs sharing the 30 repetitions as they please.

After the 30th Box Step Over has been completed both athletes will move the the Barbell and perform 50 Thrusters sharing the 50 repetitions as they please.

After the 50th Thruster has been completed both athletes will move to the rig and perform 30 ButterFly Sit-ups as per descrived above.

After the 30th ButterFly Sit-up has been completed both athletes will move back to the Box and complete the required Box Step Overs as listed above and will continue through as prescribed above until the final repetition has been completed and both athletes move to finish mat where time will be recorded.

Score is taken from the time that all reps have been completed and both athletes are on the finish mat. 

Standards

Box Step Overs - The athlete starts with both feet on the ground on one side of the box.

Do NOT angle the box and step up on the corner.

Both feet must touch on-top the box. There is no requirement to stand tall while on top of the box. The athlete must step off to the other side. Both Feet must touch the ground before commencing next Step-up

Thrusters - Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.

The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body.

The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

Front Squats - Each set of front squats must begin with the barbell on the ground. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.

The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start
the movement.

The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Squat Cleans - Each set of Squat Cleans mus begin with the barbell on the ground. The athlete must pass through a full squat with hips below the knees.

A power clean a front squat OR a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Butterfly Sit-ups - The athlete must begin with the back in contact with the floor, bottom of feet brought together and touching, and hands touching the floor above the head.
The rep is credited when the athlete raises back off the ground and hands clearly touch the feet.

AbMats are NOT permitted.

Knee Raises - Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

The rep is credited when both knees clearly pass above the hip crease.

Leg Raises - Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

The rep is credited when both heels clearly pass above the hip crease. The legs do not have to be straight as long both heels clearly passes above hips crease.

Event 2 - SAME SAME, BUT DIFFERENT

15min Time Cap

Rx Division 
30 Box Jump Overs(24,20)
50 Thrusters(50,35)
30 T2B*

30 Box Jump Overs 
40 Front Squats(60,40)
25 C2B* 

30 Box Jump Overs(24,20)
30 Squat Cleans(70,50)
20 Bar M/Ups*

*Male Pairs - Synchronised gymnastic movements

*Female Pairs - Athlete 1 will perform gymnastic movement while the Athlete 2 will hang on the pull-up Bar. They may swap as they please but cannot commence gymnastic movement until the second Athlete is in the Hang position with feet clearly off the ground.

Intermediate Division 
30 Box Jump Overs(24,20)
50 Thrusters(40,30)
30 T2B*

30 Box Jump Overs(24,20)
40 Front Squats(50,35)
25 Pull Ups*

30 Box Jump Overs(24,20)
30 Squat Cleans(60,40)
20 C2B*

*Both Male and Femal Pairs - Athlete 1 will perform gymnastic movement while the Athlete 2 will hang on the pull-up Bar. They may swap as they please but cannot commence gymnastic movement until the second Athlete is in the Hang position with feet clearly off the ground. 

At the call of 3..2..1..Go Both Athletes will move to the Box and perform 30 Box Jump Overs sharing the 30 repetitions as they please.

After the 30th Box Jump Over has been completed both athletes will move the the Barbell and perform 50 Thrusters sharing the 50 repetitions as they please.

After the 50th Thruster has been completed both athletes will move to the rig and perform 30 Toes to Bars as prescribed above

After the 30th Toes 2 Bar has been completed both athletes will move back to the Box and complete the required Box Jumps Overs as listed above and will continue through as prescribed above until the final repetition has been completed and both athletes move to finish mat where time will be recorded.

Score is taken from the time that all reps have been completed and both athletes are on the finish mat. 

Standards

Box Jump Overs - The athlete starts with both feet on the ground on one side of the box.

Do NOT angle the box and jump or step up on the corner.

A lateral jump over the box (starting with the feet parallel to the box) IS permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Both feet must touch on-top the box. There is no requirement to stand tall while on top of the box. The athlete must step off to the other side. Rebounding into the next jump is NOT permitted.

Thrusters - Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.

The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body.

The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

Front Squats - Each set of front squats must begin with the barbell on the ground. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.

The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted but not required to start
the movement.

The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

Squat Cleans - Each set of Squat Cleans mus begin with the barbell on the ground. The athlete must pass through a full squat with hips below the knees.

A power clean a front squat OR a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Toes 2 bars - Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

The rep is credited when both feet come in contact with the bar at the same time, between the hands.

Any part of the feet may make contact with the bar.

Pull-ups- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

The rep is credited when the chin breaks the horizontal plane of the bar.

Strict, Kipping or Butterfly Pull-ups are permitted

Chest 2 Bars - Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.

Strict, Kipping or Butterfly Chest 2 Bars are permitted

Bar Muscle-ups - Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar.

Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.

The rep is credited when the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.