Burnaby Barbell Bash

5min AMRAP + 1min rest (3 rounds)

Rx

10-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls (20/14 to 10/9ft)
20 Toes-to-Bar

----Rest 1 Min----

20-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls
15 Chest-to-Bar Pull-Ups

---- Rest 1 Min----

30-ft Handstand Walk (OR Double DB Overhead Walking Lunges 50/35)
20 Wall Balls
5 Bar Muscle-Ups

Intermediate

20-ft Bear Crawl
20 Wall Balls (14/10 to 10/9ft)
20 Knee Raises

---- Rest 1min----

30-ft Bear Crawl
20 Wall Balls
15 Pull-Ups

----Rest 1min----

40-ft Bear Crawl
20 Wall Balls
10 Chest-to-Bar Pull-Ups

FLOW

At 3,2,1 GO! Teams will work through round 1 in order of completion for 5 min for as many reps as possible. Teams may divide all reps as desired. After 5min of working through round 1 teams will be given a mandatory 1 min rest. Teams will then work through round 2 for 5 min completing as many reps as possible. Teams may divide all reps as desired. After 5min of working through round 2 teams will be given a mandatory 1 min rest again. Lastly teams will work through round 3 for 5min completing as many reps as possible. Teams may divide all reps as desired. After 5min of round 3 teams will be finished the workout. 

Rx/Intermediate - Teams may substitute Hand Stand Walks with Double Dumbell Overhead Walking Lunges. 

1) The Handstand Walk/Bear Crawl/Double DBOHWLs are scored Rx - 1 rep = 5ft segment and Int - 1 rep = 10ft segment. If a segment is not completed the rep will not be counted. 

2) HSW & Double DBOHWLs - The athlete must do a minimum of 5ft segments UNBROKEN for the rep to count. If an athlete breaks during the 5ft segment, the rep does not count and they must start over at the designated line.   

STANDARDS

Handstand Walk
Controlled, forward movement in minimum 5-ft segments
Bear Crawl (hands & feet on ground) minimum 10ft segments

Double DB Overhead Walking Lunges 

Maintain both dumbbells in a fully extended overhead position with a full grip on the handles, stepping forward with one leg and lowering the body until the back knee touches the ground. Both feet must pass the designated line with hips and knees fully extended before stepping again. The dumbbells and/or hands cannot be pressed or held together. The Dumbells must be in full overhead locked position for the last lunge to count once an athlete crosses the designated line with hips and knees fully extended as well.

Wall Balls 
Rx Division
Men: 20 lb ball to a 10 ft target
Women: 14 lb ball to a 9 ft target

Intermediate Division
Men: 14 lb ball to a 10 ft target
Women: 10 lb ball to a 9 ft target

Start Position:

Athlete begins with medicine ball in hands, standing tall.
The movement begins when the athlete initiates the squat.

Squat Standard:

Hip crease must pass below the top of the knee (below parallel).
A full-depth squat is required on each rep.

Target Contact:

Ball must clearly hit the designated height target on the wall.
It must contact the wall or target marker; brushing under the target does not count.

A rep is complete when:

A full squat is achieved, and
The ball hits the required height target.
If either is missed (no depth or missed target), it is a no-rep.

Catch or Reset:

Athletes may catch the ball on the way down or let it drop and reset.

Toes-to-Bar

Athlete must begin each rep from a full hang on the pull-up bar.
Arms must be fully extended, and feet must be clearly behind the vertical plane of the bar.

Both feet must touch the bar simultaneously between the hands.
Any part of the feet (toes, midfoot, etc.) may make contact.
The rep is only counted if both feet touch the bar at the same time.

Knee Raises

Athlete must begin in a full hang from the pull-up bar.
Arms must be fully extended, and feet must pass behind the vertical plane of the bar before initiating each rep.

Both knees must rise above the height of the hips.
Knees must clearly break the horizontal plane of the hip crease.
Controlled, kipping or strict style is allowed, as long as movement standards are met.

Pull up

Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet must not be in contact with the ground.
Any grip is allowed (overhand, underhand, mixed).

The chin must clearly rise above the horizontal plane of the bar.
Full range of motion from arms extended at the bottom to chin over bar at the top.
Strict, kipping or butterfly pull-ups are allowed.

Chest-to-Bar

Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet must not touch the ground.
Any grip is allowed: overhand, underhand, or mixed.

The chest must clearly make contact with the bar at or below the collarbone.
Full range of motion from arms fully extended at the bottom to chest contact at the top.
Strickt, Kipping or butterfly styles are allowed

Bar Muscle-Ups

Athlete begins from a dead hang on the pull-up bar.
Arms must be fully extended, and feet off the ground.
Any grip (overhand or false grip) is allowed.
Kipping and swinging are allowed.

Athlete must rise over the bar in one fluid motion.
The chest passes over the bar, and the athlete must lock out with: arms fully extended, shoulders stacked over or slightly in front of the bar. Regripping is not allowed at the top. 
  

Scoring
*Score = Total Reps Completed across all 3 rounds

TC: 12 min

30RFT

3 Deadlifts

3 Hang Cleans 

3 Shoulder to Overhead

*every 2 minutes 3 Wall Walks (Int 2 Wall Walks)

Rx 135/95

Int 95/65

FLOW

This is a ‘you go, I go’ style workout. At 3,2,1 GO! Athlete 1 will begin with 3 DLs, 3 HCs, 3 STO. Teams will complete as many rounds and reps of this complex until the 2:00 mark. Once the clock hits 2:00 teams will complete 3 wall walks. Once 3 WWs are completed teams will continue with the BB complex. This pattern will continue at the 4:00, 6:00 and 8:00 and 10:00 marks. 30 rounds of the complex must be completed as a team. Finish.

Rules to note

1.) Teams will START with the BB comlpex // the first set of 3 WWs will start at the 2:00 mark

2.) Athletes will start where they stopped for the barbell complex

Example: On round 6, athlete one completes 3DLs of the complex, the 2:00 mark begins, athletes move to the wall and complete 3 wall walks, athlete one MUST complete the remaining 3 HCs and 3 STO before athlete two can begin their BB complex.

3.) Every BB complex must be fully completed (3DLs, 3HCs, 3STO) before switching athletes, but athletes can do multiple full BB complexes in a row if they choose.  

4.) The 3 Wall Walks can be split between athletes but not mandatory

5.) One athlete can wait on the floor on their stomach while one athlete performs the complex before completing wall walks

6.) 10 sec penalties will be added to teams’ scores that start the wall walks before the 2min marks.

STANDARDS

Deadlifts - must be performed with a traditional (or conventional) stance, with hands outside the knees. Sumo deadlifts are not allowed. The movement requires the athlete to lift the barbell from the floor until the hips and knees are fully extended, and the head and shoulders are behind the bar.

Hang Clean - the barbell starts in a "hang" position, anywhere between the hips and knees, with straight arms and is then lifted to the shoulders with a full extension of the hips and knees. Elbows must be in front of the barbell. Any variation of the clean (muscle clean, power clean, squat clean, or split clean) is permitted as long as the athlete stands to full extension at the top of the rep with elbows in front of the barbell (and feet together if performing a split clean).

Shoulder to Overhead - the barbell will be lifted from the shoulders to an overhead position. The rep is credited when the barbell is fully locked out overhead with the athlete's arms, hips, and legs extended, and the feet are in line under the body. Strict press, push press, push jerk, or split jerk are all allowed as long as the arms, hips, and legs are extended, and the feet are in line under the body. 

Wall Walks - starting with hands touching a line 60 inches (men) or 55 inches (women) from the wall and the chest, thighs, and feet on the floor. The rep is completed when the athlete's hands touch a second line 10 inches from the wall and then return to the starting position. At the start of the movement both feet must leave the floor before the hands leave the first line. When finishing the movement both hands must touch the first line before any part of the body touches the floor. 

15 Min Running Clock

PART A

Athlete 1: 1200m (men) / 1000m (women) Run 

Athlete 2: 6 min max calorie row

PART B

Remaining Time Establish a 1RM

Rx 

1 Snatch + 1 Overhead Squat

Intermediate

1 Clean + 1 Front Squat + 1 Shoulder to Overhead

SCORING 

Part A
Run: Time recorded (less is better)
Row: Total calories (more is better)

Part B
Heaviest successful complex lifted 

FLOW

At 3,2,1 GO! Athlete 1 will be outside and complete a 1200/1000m run while athlete 2 will be inside rowing for max calories for 6 min. Once athletes complete Part A they will move directly to their barbells for their designated lift and find a 1 Rep Max for the following: Rx athletes will complete a 1 RM Snatch + 1 OHS. Intermediate athletes will complete a 1 RM Clean + FS + STO. Finish. 

STANDARDS

Rx

Snatch:
Power, squat, or split snatch allowed
Must be caught and controlled overhead in one fluid motion 
Bar must not touch the ground before the overhead squat

Overhead Squat:
Must reach below parallel (hip crease below knee)
Full lockout of arms and stable overhead position
Stand fully to complete the rep with hips and knees extended

Valid Lift:

The lift must be unbroken (Snatch directly into OHS)
Must control bar overhead at the top
Lift must be completed within the 15min window

Intermediate

Clean:
Power, squat, or split clean allowed
Bar must start from the floor and end in front rack
No hang cleans

Front Squat:
Hip crease below knee
Bar must remain in the front rack position with elbows in front of the bar

Shoulder to Overhead:
Any variation allowed (strict press, push press, push jerk, split jerk)
Must show full lockout overhead with feet under hips

Valid Lift:

Must be performed as a complex, without dropping the bar
Any drop or pause (e.g. resting on the ground) invalidates the attempt
Athletes may attempt as many times as desired in the time cap

TC: 15min

27,21,15,9

BB Thrusters (Rx 95/65) (Int 65/45)

Synchro Burpees Over The Bar

120 DUs (Int 150 Single Unders)

FLOW

At 3,2,1 GO! Athlete 1 will begin with 27 barbell thrusters at the required weight based on division. Athlete 2 must be holding the barbell OFF the ground for the BB thrusters to count (Deadlift, Front Rack and Back Rack positions are ALL permitted as long as the barbell is off the ground). Teams may split these reps in any way and one athlete must always have the BB off the ground when performing thrusters at all times for the reps to count. Once 27 BB thrusters are complete, they will both move on to 27 synchro Burpees Over the Bar (BOTB). Once 27 synchro BOTB are complete, they will both move onto 100 DUs. Teams may split these reps in any way. Once the 100 DUs are complete teams will continue with 21 BB thrusters then 21 synchro BOTB then 100 DUs then 15 BB thrusters then 15 synchro BOTB then 100 DUs then 9 BB thrusters then 9 synchro BOTB then 100 DUs. Finish.

MOVEMENT STANDARDS

Thrusters - the hip crease must clearly pass below the top of the knees at the bottom of the squat, and the barbell must be locked out overhead with the hips, knees, and arms fully extended and the bar directly over the heels. A full squat clean into the thruster is allowed if the bar starts on the ground. If the barbell is dropped from overhead, it must settle on the ground before the next athlete picks it up for the next repetitions.

Synchro BOTB - for the burpee over the bar portion we require both athletes to touch the chest and thighs on the ground and then jump over the bar. A jump and landing over the bar with a two-foot takeoff is NOT required but both feet must be in the air simultaneously at some point over the bar for the rep to count (cannot step over). For the synchro portion athletes must bring the chest and thighs OFF the floor synchronized. In other words if athlete 1 reaches the floor first they must wait for athlete 2 to touch the ground with chest and thighs then they can both stand for the rep to count. The jump portion of the movement does not need to be synchronized. 

Double Unders - the jump rope must pass under the feet twice during each jump. The rope must be spun forward for the rep to count. Only successful jumps are counted, not attempts.

Single Unders - the jump rope must pass under the feet once during each jump. The rope must be spun forward for the rep to count. Only successful jumps are counted, not attempts.