Crash the Bash 2021
About This Competition
The 2021 Crash the Bash event just might be the best one yet! We will have a record number of teams competing. We will have the largest cash payout in event history. And we will have an awesome time!
The WODs were created to test not only the athletes’ physical abilities, but also their efficiency and strategic planning skills. 4 WODs are packed into 45 minutes. There is no scheduled rest time between WODs; as soon as one WOD ends, another begins. Teams will be forced to decide when and how to best make those transitions in a way that maximizes their results.
For these reasons, we are allowing each team, if they choose, to add a 5th person (Team Captain) to their team to help with WOD transitions, changing weights, confirming weight amounts, resetting machines, moving equipment, verbally encouraging athletes, etc. The Captain may be on the floor during the entire heat, but may not impede the judges or working athletes in any way.
FLOATER WODS - One is pure strength and one is pure gymnastics. If one or more athletes are good at both (and we’re banking on this), some tough decisions and possibly some sacrifices will need to be made. Let the games begin!
WOD 1 - The score is total Thrusters, so what’s the best way to maximize those rep counts? Of the virtually endless number of ways to complete the required Row/Bike calories each ‘round’, what’s your strategy? (But don’t really tell us.)
WOD 2 - With the mid-lift bar transfer from one athlete to another and with only 2 lift attempts allowed, this WOD will definitely need to be practiced beforehand. Pairs should definitely have a plan coming in. And pairs should definitely have a back up plan if things don’t go according to plan. Definitely.
WOD 3 - This one’s a grinder. Just partner up and go!
WOD 4 - Can you do just a handful of Double Unders unbroken? Of course! (We’ll see. Lol!) Athlete order is vital in this WOD. Get through the 3-6-9-12 as quickly as possible so you can cap off the event surrounded by your teammates, all simultaneously draining anything that might be left in the tank.
Movement Standards
Uncommon Movement Clause:
Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed.
Bike (Assault Bikes):
Bike must reach the assigned calories before the weight is picked up. The athlete may get off the bike before the assigned calories are reached and allow it to roll over. Athletes cannot get on the bike ahead of time.
Rower:
Rower must reach the assigned calories before the weight is picked up. The athlete may begin the workout seated on the rower but may not grab the handle ahead of time. The athlete may get off the rower before the assigned calories are reached and allow it to roll over.
Thrusters:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground; no racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before an athlete picks it up for the next repetition. Using a ball, box, or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.
Partner Clean & Jerk:
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked (and transferred), a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, 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.
Overhead in Place Front Lunges:
Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head. If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must start the rep over. The rep ends with the athlete standing tall with the hips and knees fully extended. Athletes must lunge forward then step back with the same leg; no walking lunges. The non-lunging foot must remain stationary throughout the entire rep; no shuffling of the feet. Legs do not have to alternate. Athletes must be in sync when they are at the bottom of the lunge.
KB Snatch:
The kettlebell snatch starts with the kettlebell on the ground and finishes with the kettlebell locked out directly overhead. At the bottom of the movement, the kettlebell must touch the ground. The kettlebell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the kettlebell is not allowed. Athletes DO NOT have to alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips and knees must be fully locked out with the kettlebell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch; however, both feet must return and be in line under the athlete’s body while the kettlebell is locked out overhead for the repetition to count. Athletes must be in sync at the top of the movement.
Front Squat:
The bar starts on the ground; no racks allowed. With the barbell in the front-rack position and with both hands touching the barbell, the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile. Athletes must be in sync when they are in the bottom of the squat.
Sandbag Hold Box Step Overs (scaled medball):
Start with both feet and the sandbag on the ground. While holding the sandbag, the athlete steps onto and then over the box. Athletes may hold the sandbag however, but it may not touch the box or rest on top of the athlete’s feet. Both feet (and only the feet) must make contact with the top of the box. The athlete does not need to fully extend the hips while on the box. The athlete must reach the other side of the box with both feet on the ground while still holding the sandbag for the rep to count. Athletes may transition the sandbag by handing it from one to the other or by placing it on the ground. The sandbag may not touch the box.
DB Shoulder to Overhead:
Each rep begins with the Dumbbell on the shoulder and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk, or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the DB finishes directly over the body with the feet in line. Athletes must be in sync when dumbbells are locked out overhead.
Burpees:
The athlete may jump or step back to reach the bottom position. Chest and thighs must touch the ground. Stepping and/or jumping back to the starting position are both permitted. Jump to knee and hip extension and touching hands overhead.
Box Jump Overs:
Start with both feet on the ground. Only the feet may make contact with the box. You must jump up with both feet simultaneously. Jumping down or stepping down is permitted. You do not need to fully extend the hips at the top of the box. The rep is counted when the athlete reaches the other side of the box and both feet are on the ground. If jumping onto the box, both feet must make contact with the top of the box. Jumping entirely over the box is permitted; no part of the athlete may touch the box. Scaled Box Step-overs: Using hands to push into the legs during the step-up is not allowed and both feet must touch the box. Scaled athletes may do jump overs if they wish.
Devil Presses:
Chest and thighs touch the ground at the bottom of the burpee between the two dumbbells. Dumbbells must move in continuous motion from ground to overhead. No clean and jerk. The rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.
Double-Unders (SCALED singles):
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Scaled athletes must do singles.
DB Snatch:
The dumbbell snatch starts with both heads of the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes DO NOT have to alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a muscle snatch, power snatch, squat snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. The rep will count when all athletes are in sync with the dumbbells locked out overhead.
Bench Press:
The lifter must lie on his/her back with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes must be in contact with the floor. This position shall be maintained throughout the attempt. To achieve firm footing, the lifter may use flat surfaced bumper plates to build up the surface of the platform. The lifter shall lower the bar to his/her chest the bar is pressed upwards to straight arm’s length. Shoulders and buttocks must remain on the bench during the entire lift, however if the buttocks leaves the bench during the press out the athlete must place it back down as quickly as possible. Any attempt at keeping the buttocks up the entire press out will be considered a no rep. Spotters may assist the lifter in removing and replacing the bar off/on the rack; however, the lifter must demonstrate sole control of the weight both before and after the lift.
Bar Muscle Up:
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable. The heels may not rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arms may touch the pull-up bar to assist athletes in completing the rep. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
Pull-Ups (scaled):
Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.
Pistols:
Each rep of the single-leg squat begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension on the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.
The squat movement starts with knees and hips fully extended. The Squat must be deep enough that the hip crease goes below the top of the knee. The athlete will then stand back up with the hips and knees fully extended.
Handstand Walks:
The handstand walk area will be divided into 5-ft. segments visibly marked on the floor. The athlete must start with both feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
Handstand Shoulder Taps (Scaled):
A box that is 36 inches wide and 24 inches deep will be marked on the floor next to the wall. While inverted, the athlete may face the wall or may face away from the wall as long as both hands (including fingers) and only the hands are inside the marked box. Rep counts when the hand touches the opposite shoulder. Athletes do not have to alternate arms, but both hands (and only the hands) must be simultaneously in contact with the floor before the start of each rep.
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Crash the Bash is a unique competition where athletes will compete in the streets of Wabash!
Wabash CrossFit is proud to once again host “Crash the Bash” on Saturday, September 25th. This competition will be composed of 4 person teams 2 male 2 female. Your team will compete in 3-6 workouts within 45 min. Along with a 1-2 floater WOD(s). The cool part is... you are in downtown Wabash, right on the street! The workouts will test all fitness domains. There will be a RX and scaled division. Cash prizes for RX winners. Cost for sign up is $250.00 per team.
After your 45 min you will be able to explore all of what downtown Wabash has to offer.. great food, drinks, shopping, and even a hotel steps away from the competition.
Also come check out Wabash CrossFit's new location we are steps away from the competition location. Be looking for new elements to the competition because of this!!
WODs and movement standards are posted!
Source: Conquest Events
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Muskegon Crossfit | — |
| 1 | ATP | — |
| 1 | BSC | — |
| 1 | Explicit | — |
| 1 | MMJS | — |
| # | Athlete | Points |
|---|---|---|
| 1 | Having TU Much Fun | — |
| 1 | WOD’ing Crashers | — |
| 1 | Squirtle Squad | — |
| 1 | Flex Appeal | — |
| 1 | Crossfit 4185 | — |
Workouts
CLOCK: 0:00-6:00
WOD: Max Thrusters in 6 Minutes with Row/Bike Buy-Ins E2MOM.
FLOW: This workout begins with 1 athlete on the Bike and 1 athlete on the Rower. Teams will work to simultaneously accumulate 20 Bike calories and 20 Row calories. Athletes may share/split calories however. Machines must be used as intended. Once 20 calories are reached on both machines, males and females will begin simultaneously accumulating max Thrusters until the 2:00 mark. Male weight is 135#; Female weight is 95#. Males share a bar; only 1 male doing Thrusters at a time. Females share a bar; only 1 female doing Thrusters at a time. Squat Cleans are permitted when taking the bar from the ground. At the 2:00 mark, Thrusters end and the whole process begins again with the Bike and Rower (machines must be reset before starting). At the 4:00 mark, Thrusters end and the whole process begins again with the Bike and Rower (machines must be reset before starting). At the 6:00 mark, the WOD ends.
SCALED: 15 Bike calories and 15 Row calories instead of 20. Male weight is 95#; Female weight is 65#.
SCORE: Total Male Thrusters + Total Female Thrusters
https://youtu.be/s4KRQs1DY0c
CLOCK: 6:00-10:00
WOD: Max Partner Clean & Jerk in 4 Minutes
FLOW: In Male/Male & Female/Female pairs, each pair will work to find a shared Clean & Jerk max weight in 4 minutes. Only 2 attempts per pair is allowed. Once the bar leaves the ground, it is counted as an attempt (so no warm ups). Athlete A will Clean the chosen weight; Squat Clean or Power Clean is permitted. Athlete A will then keep the bar in the front rack position or transition it overhead into the back rack position. From the front or back rack position, Athlete A will transfer the bar to Athlete B’s front rack. Athlete B will then Jerk the chosen weight, which completes the move; Strict Press, Push Press, Push Jerk, or Split Jerk are permitted. If the bar falls out of the front or back rack positions, the attempt is a no rep. Pairs must tell their judge the weight prior to each attempt. The judge will confirm the weight. Lifts must be completed (not started) within the 4 minute timeframe for them to count.
SCORE: Max Male Clean & Jerk Weight + Max Female Clean & Jerk Weight
https://youtu.be/1R0ZWOfxd8U
CLOCK: 10:00-35:00
WOD: 25 Minute Waterfall AMRAP
● 20 Plate Overhead In Place Front Lunges (sync reps)
● 40 Single Kettlebell Snatches (share reps)
● 20 Barbell Front Squats (sync reps)
● 40 Sandbag Hold Box Step Overs (share reps)
● 20 Double Dumbbell Shoulder to Overhead (sync reps)
● 40 Burpees (share reps)
FLOW: In Male/Female pairs, pairs will work through the AMRAP moves, in order, starting with the Lunges. The second pair cannot start a move until the first pair is finished with that move. And the first pair cannot ‘lap’ the second pair; if approaching the second pair, the first pair cannot start a move until the second pair is finished with that move. Teams choose which pair starts and which pair goes second. Some move reps must be shared/split however between athlete pairs and some move reps must be synchronized between athlete pairs. Male plate weight is 45#; female plate weight is 35#. Male kettlebell weight is 53#; female kettlebell weight is 35#. Male barbell weight is 95#; female barbell weight is 65#. Male & female sandbag weight is 100#; male & female box height is 20”. Male dumbbell weight is 50#; female dumbbell weight is 35#.
SCALED: Male plate weight is 35#; female plate weight is 25#. Male kettlebell weight is 30#; female kettlebell weight is 20#. Male barbell weight is 75#; female barbell weight is 55#. Male & female medicine ball (instead of sandbag) weight is 30#; male & female box height is 20”. Male dumbbell weight is 30#; female dumbbell weight is 20#.
SCORE: Pair 1 Total Reps + Pair 2 Total Reps
https://youtu.be/5HC9i_9xVW0
CLOCK: 35:00-45:00
WOD: Max Synchronized (all 4 athletes) Single Dumbbell Snatches in 10 Minutes with Buy In
Buy In:
3-6-9-12
● Box Jump Overs
● Devil Presses
● Double Unders
● Bike Calories
FLOW: This workout begins with Athlete 1 doing 3 Box Jump Overs, 3 Devil Presses, 3 Double Unders, and 3 Bike Calories. As soon as Athlete 1 finishes the 3 Bike Calories, Athlete 2 will start by doing 6 Box Jump Overs, 6 Devil Presses, 6 Double Unders, and 6 Bike Calories. Then Athlete 3 will do 9 reps/calories. Then Athlete 4 will do 12 reps/calories. Teams will choose Athlete order. As soon as Athlete 4 finishes the 12 Bike Calories, all 4 Athletes will do Max Synchronized Single Dumbbell Snatches in the time remaining. Athletes may use the same arm on the Snatches if they wish and may switch arms when needed. Male box height is 30”; female box height is 24”. Male dumbbell weight is 50#; female dumbbell weight is 35#.
SCALED: Box Step Overs instead of Box Jump Overs. Male box height is 24”; female box height is 20”. Single Unders instead of Double Unders. Male dumbbell weight is 30#; female dumbbell weight is 20#.
SCORE: Total Snatches (1 rep = all 4 athletes complete a successful, synchronized snatch). (The time when Athlete 4 finishes the 12 Bike Calories will be used as a tie-break score.)
https://youtu.be/s3BsObMQacA
CLOCK: 0:00-8:00
FLOATER WODS 1&2: 4 Minute AMRAP & 1 Rep Max Bench Press in 4 Minutes
4 Minute AMRAP:
● 5 Bar Muscle Ups
● 10 Pistol Squats
● 15’ Handstand Walk
FLOW: This workout begins with 2 athletes (any 2) cycling through the AMRAP and the other 2 athletes warming up Bench Press. AMRAP athletes share/split reps however, but only 1 athlete working at a time. Handstand Walks must be successfully completed in no less than 5’ sections. Immediately following the AMRAP, the Bench Press time begins. There’s no limit on the number of attempts, but only 1 athlete may lift at a time. Males use 45# bar; females use 35# bar. AMRAP athletes will serve as spotters. A team athlete must tell the judge the weight prior to each attempt. The judge will confirm the weight. Lifts must be completed (not started) within the timeframe to count.
SCALED: Pull Ups instead of Bar Muscle Ups; Air Squats instead of Pistol Squats; and 20 Handstand Shoulder Taps instead of Handstand Walk.
SCORES: 1) Total AMRAP Rounds + Reps; 2) 1 Rep Max Bench Press Combined Total.
CLOCK: 0:00-8:00
FLOATER WODS 1&2: 4 Minute AMRAP & 1 Rep Max Bench Press in 4 Minutes
4 Minute AMRAP:
● 5 Bar Muscle Ups
● 10 Pistol Squats
● 15’ Handstand Walk
FLOW: This workout begins with 2 athletes (any 2) cycling through the AMRAP and the other 2 athletes warming up Bench Press. AMRAP athletes share/split reps however, but only 1 athlete working at a time. Handstand Walks must be successfully completed in no less than 5’ sections. Immediately following the AMRAP, the Bench Press time begins. There’s no limit on the number of attempts, but only 1 athlete may lift at a time. Males use 45# bar; females use 35# bar. AMRAP athletes will serve as spotters. A team athlete must tell the judge the weight prior to each attempt. The judge will confirm the weight. Lifts must be completed (not started) within the timeframe to count.
SCALED: Pull Ups instead of Bar Muscle Ups; Air Squats instead of Pistol Squats; and 20 Handstand Shoulder Taps instead of Handstand Walk.
SCORES: 1) Total AMRAP Rounds + Reps; 2) 1 Rep Max Bench Press Combined Total.
WOD 1
WOD 2
WOD 3
WOD 4
Floater WODs
The 2021 Crash the Bash event just might be the best one yet! We will have a record number of teams competing. We will have the largest cash payout in event history. And we will have an awesome time!
The WODs were created to test not only the athletes’ physical abilities, but also their efficiency and strategic planning skills. 4 WODs are packed into 45 minutes. There is no scheduled rest time between WODs; as soon as one WOD ends, another begins. Teams will be forced to decide when and how to best make those transitions in a way that maximizes their results.
For these reasons, we are allowing each team, if they choose, to add a 5th person (Team Captain) to their team to help with WOD transitions, changing weights, confirming weight amounts, resetting machines, moving equipment, verbally encouraging athletes, etc. The Captain may be on the floor during the entire heat, but may not impede the judges or working athletes in any way.
FLOATER WODS - One is pure strength and one is pure gymnastics. If one or more athletes are good at both (and we’re banking on this), some tough decisions and possibly some sacrifices will need to be made. Let the games begin!
WOD 1 - The score is total Thrusters, so what’s the best way to maximize those rep counts? Of the virtually endless number of ways to complete the required Row/Bike calories each ‘round’, what’s your strategy? (But don’t really tell us.)
WOD 2 - With the mid-lift bar transfer from one athlete to another and with only 2 lift attempts allowed, this WOD will definitely need to be practiced beforehand. Pairs should definitely have a plan coming in. And pairs should definitely have a back up plan if things don’t go according to plan. Definitely.
WOD 3 - This one’s a grinder. Just partner up and go!
WOD 4 - Can you do just a handful of Double Unders unbroken? Of course! (We’ll see. Lol!) Athlete order is vital in this WOD. Get through the 3-6-9-12 as quickly as possible so you can cap off the event surrounded by your teammates, all simultaneously draining anything that might be left in the tank.
CLOCK: 0:00-6:00
NAME:
WOD: Max Thrusters in 6 Minutes with Row/Bike Buy-Ins E2MOM.
FLOW: This workout begins with 1 athlete on the Bike and 1 athlete on the Rower. Teams will work to simultaneously accumulate 20 Bike calories and 20 Row calories. Athletes may share/split calories however. Machines must be used as intended. Once 20 calories are reached on both machines, males and females will begin simultaneously accumulating max Thrusters until the 2:00 mark. Male weight is 135#; Female weight is 95#. Males share a bar; only 1 male doing Thrusters at a time. Females share a bar; only 1 female doing Thrusters at a time. Squat Cleans are permitted when taking the bar from the ground. At the 2:00 mark, Thrusters end and the whole process begins again with the Bike and Rower (machines must be reset before starting). At the 4:00 mark, Thrusters end and the whole process begins again with the Bike and Rower (machines must be reset before starting). At the 6:00 mark, the WOD ends.
SCALED: 15 Bike calories and 15 Row calories instead of 20. Male weight is 95#; Female weight is 65#.
SCORE: Total Male Thrusters + Total Female Thrusters
CLOCK: 6:00-10:00
NAME:
WOD: Max Partner Clean & Jerk in 4 Minutes
FLOW: In Male/Male & Female/Female pairs, each pair will work to find a shared Clean & Jerk max weight in 4 minutes. Only 2 attempts per pair is allowed. Once the bar leaves the ground, it is counted as an attempt (so no warm ups). Athlete A will Clean the chosen weight; Squat Clean or Power Clean is permitted. Athlete A will then keep the bar in the front rack position or transition it overhead into the back rack position. From the front or back rack position, Athlete A will transfer the bar to Athlete B’s front rack. Athlete B will then Jerk the chosen weight, which completes the move; Strict Press, Push Press, Push Jerk, or Split Jerk are permitted. If the bar falls out of the front or back rack positions, the attempt is a no rep. Pairs must tell their judge the weight prior to each attempt. The judge will confirm the weight. Lifts must be completed (not started) within the 4 minute timeframe for them to count.
SCORE: Max Male Clean & Jerk Weight + Max Female Clean & Jerk Weight
CLOCK: 10:00-35:00
NAME:
WOD: 25 Minute Waterfall AMRAP
● 20 Plate Overhead In Place Front Lunges (sync reps)
● 40 Single Kettlebell Snatches (share reps)
● 20 Barbell Front Squats (sync reps)
● 40 Sandbag Hold Box Step Overs (share reps)
● 20 Double Dumbbell Shoulder to Overhead (sync reps)
● 40 Burpees (share reps)
FLOW: In Male/Female pairs, pairs will work through the AMRAP moves, in order, starting with the Lunges. The second pair cannot start a move until the first pair is finished with that move. And the first pair cannot ‘lap’ the second pair; if approaching the second pair, the first pair cannot start a move until the second pair is finished with that move. Teams choose which pair starts and which pair goes second. Some move reps must be shared/split however between athlete pairs and some move reps must be synchronized between athlete pairs. Male plate weight is 45#; female plate weight is 35#. Male kettlebell weight is 53#; female kettlebell weight is 35#. Male barbell weight is 95#; female barbell weight is 65#. Male & female sandbag weight is 100#; male & female box height is 20”. Male dumbbell weight is 50#; female dumbbell weight is 35#.
SCORE: Pair 1 Total Reps + Pair 2 Total Reps
SCALED: Male plate weight is 35#; female plate weight is 25#. Male kettlebell weight is 30#; female kettlebell weight is 20#. Male barbell weight is 75#; female barbell weight is 55#. Male & female medicine ball (instead of sandbag) weight is 30#; male & female box height is 20”. Male dumbbell weight is 30#; female dumbbell weight is 20#.
CLOCK: 35:00-45:00
NAME:
WOD: Max Synchronized (all 4 athletes) Single Dumbbell Snatches in 10 Minutes with Buy In
Buy In:
3-6-9-12
● Box Jump Overs
● Devil Presses
● Double Unders
● Bike Calories
FLOW: This workout begins with Athlete 1 doing 3 Box Jump Overs, 3 Devil Presses, 3 Double Unders, and 3 Bike Calories. As soon as Athlete 1 finishes the 3 Bike Calories, Athlete 2 will start by doing 6 Box Jump Overs, 6 Devil Presses, 6 Double Unders, and 6 Bike Calories. Then Athlete 3 will do 9 reps/calories. Then Athlete 4 will do 12 reps/calories. Teams will choose Athlete order. As soon as Athlete 4 finishes the 12 Bike Calories, all 4 Athletes will do Max Synchronized Single Dumbbell Snatches in the time remaining. Athletes may use the same arm on the Snatches if they wish and may switch arms when needed. Male box height is 30”; female box height is 24”. Male dumbbell weight is 50#; female dumbbell weight is 35#.
SCALED: Box Step Overs instead of Box Jump Overs. Male box height is 24”; female box height is 20”. Single Unders instead of Double Unders. Male dumbbell weight is 30#; female dumbbell weight is 20#.
SCORE: Total Snatches (1 rep = all 4 athletes complete a successful, synchronized snatch). (The time when Athlete 4 finishes the 12 Bike Calories will be used as a tie-break score.)
CLOCK: 0:00-8:00
NAME:
FLOATER WODS 1&2: 4 Minute AMRAP & 1 Rep Max Bench Press in 4 Minutes
4 Minute AMRAP:
● 5 Bar Muscle Ups
● 10 Pistol Squats
● 15’ Handstand Walk
FLOW: This workout begins with 2 athletes (any 2) cycling through the AMRAP and the other 2 athletes warming up Bench Press. AMRAP athletes share/split reps however, but only 1 athlete working at a time. Handstand Walks must be successfully completed in no less than 5’ sections. Immediately following the AMRAP, the Bench Press time begins. There’s no limit on the number of attempts, but only 1 athlete may lift at a time. Males use 45# bar; females use 35# bar. AMRAP athletes will serve as spotters. A team athlete must tell the judge the weight prior to each attempt. The judge will confirm the weight. Lifts must be completed (not started) within the timeframe to count.
SCALED: Pull Ups instead of Bar Muscle Ups; Air Squats instead of Pistol Squats; and 20 Handstand Shoulder Taps instead of Handstand Walk.
SCORES: 1) Total AMRAP Rounds + Reps; 2) 1 Rep Max Bench Press Combined Total.
Movement Standards
Uncommon Movement Clause:
Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed.
Bike (Assault Bikes):
Bike must reach the assigned calories before the weight is picked up. The athlete may get off the bike before the assigned calories are reached and allow it to roll over. Athletes cannot get on the bike ahead of time.
Rower:
Rower must reach the assigned calories before the weight is picked up. The athlete may begin the workout seated on the rower but may not grab the handle ahead of time. The athlete may get off the rower before the assigned calories are reached and allow it to roll over.
Thrusters:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground; no racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before an athlete picks it up for the next repetition. Using a ball, box, or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.
Partner Clean & Jerk:
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked (and transferred), a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, 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.
Overhead in Place Front Lunges:
Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head. If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must start the rep over. The rep ends with the athlete standing tall with the hips and knees fully extended. Athletes must lunge forward then step back with the same leg; no walking lunges. The non-lunging foot must remain stationary throughout the entire rep; no shuffling of the feet. Legs do not have to alternate. Athletes must be in sync when they are at the bottom of the lunge.
KB Snatch:
The kettlebell snatch starts with the kettlebell on the ground and finishes with the kettlebell locked out directly overhead. At the bottom of the movement, the kettlebell must touch the ground. The kettlebell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the kettlebell is not allowed. Athletes DO NOT have to alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips and knees must be fully locked out with the kettlebell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch; however, both feet must return and be in line under the athlete’s body while the kettlebell is locked out overhead for the repetition to count. Athletes must be in sync at the top of the movement.
Front Squat:
The bar starts on the ground; no racks allowed. With the barbell in the front-rack position and with both hands touching the barbell, the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile. Athletes must be in sync when they are in the bottom of the squat.
Sandbag Hold Box Step Overs (scaled medball):
Start with both feet and the sandbag on the ground. While holding the sandbag, the athlete steps onto and then over the box. Athletes may hold the sandbag however, but it may not touch the box or rest on top of the athlete’s feet. Both feet (and only the feet) must make contact with the top of the box. The athlete does not need to fully extend the hips while on the box. The athlete must reach the other side of the box with both feet on the ground while still holding the sandbag for the rep to count. Athletes may transition the sandbag by handing it from one to the other or by placing it on the ground. The sandbag may not touch the box.
DB Shoulder to Overhead:
Each rep begins with the Dumbbell on the shoulder and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk, or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the DB finishes directly over the body with the feet in line. Athletes must be in sync when dumbbells are locked out overhead.
Burpees:
The athlete may jump or step back to reach the bottom position. Chest and thighs must touch the ground. Stepping and/or jumping back to the starting position are both permitted. Jump to knee and hip extension and touching hands overhead.
Box Jump Overs:
Start with both feet on the ground. Only the feet may make contact with the box. You must jump up with both feet simultaneously. Jumping down or stepping down is permitted. You do not need to fully extend the hips at the top of the box. The rep is counted when the athlete reaches the other side of the box and both feet are on the ground. If jumping onto the box, both feet must make contact with the top of the box. Jumping entirely over the box is permitted; no part of the athlete may touch the box. Scaled Box Step-overs: Using hands to push into the legs during the step-up is not allowed and both feet must touch the box. Scaled athletes may do jump overs if they wish.
Devil Presses:
Chest and thighs touch the ground at the bottom of the burpee between the two dumbbells. Dumbbells must move in continuous motion from ground to overhead. No clean and jerk. The rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.
Double-Unders (SCALED singles):
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Scaled athletes must do singles.
DB Snatch:
The dumbbell snatch starts with both heads of the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes DO NOT have to alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a muscle snatch, power snatch, squat snatch, or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. The rep will count when all athletes are in sync with the dumbbells locked out overhead.
Bench Press:
The lifter must lie on his/her back with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes must be in contact with the floor. This position shall be maintained throughout the attempt. To achieve firm footing, the lifter may use flat surfaced bumper plates to build up the surface of the platform. The lifter shall lower the bar to his/her chest the bar is pressed upwards to straight arm’s length. Shoulders and buttocks must remain on the bench during the entire lift, however if the buttocks leaves the bench during the press out the athlete must place it back down as quickly as possible. Any attempt at keeping the buttocks up the entire press out will be considered a no rep. Spotters may assist the lifter in removing and replacing the bar off/on the rack; however, the lifter must demonstrate sole control of the weight both before and after the lift.
Bar Muscle Up:
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable. The heels may not rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arms may touch the pull-up bar to assist athletes in completing the rep. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
Pull-Ups (scaled):
Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.
Pistols:
Each rep of the single-leg squat begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension on the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.
The squat movement starts with knees and hips fully extended. The Squat must be deep enough that the hip crease goes below the top of the knee. The athlete will then stand back up with the hips and knees fully extended.
Handstand Walks:
The handstand walk area will be divided into 5-ft. segments visibly marked on the floor. The athlete must start with both feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
Handstand Shoulder Taps (Scaled):
A box that is 36 inches wide and 24 inches deep will be marked on the floor next to the wall. While inverted, the athlete may face the wall or may face away from the wall as long as both hands (including fingers) and only the hands are inside the marked box. Rep counts when the hand touches the opposite shoulder. Athletes do not have to alternate arms, but both hands (and only the hands) must be simultaneously in contact with the floor before the start of each rep.
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Closes: Sep 13, 2021
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