EVENT 1

Workout 1

“Max City”

Sponsored By: Big League Performance and Rehabilitation

16 minute time cap; 4 minutes per team member, per movement

One-Rep Max:

1. Snatch
2. Clean and Jerk
3. Thruster
4. Squat Clean

Workout Flow

●     The workout starts with an empty bar with weights stacked on either side

●     Teams decide amongst themselves which athlete will be performing which lift

●     Teams must progress through the one-rep maxes in the following order: snatch, clean and jerk, thruster, squat clean

●     When the clock starts, the first athlete will approach and begin to perform a one-rep max snatch in a four minute time window

●     Beginning with the snatch, each athlete has 4 minutes to establish a one-rep max at their assigned movement

●     Athletes may change the weights for the next lift before the 4 minute window has elapsed, but athletes cannot start the next lift until the time window for the previous lift has elapsed

●     Athletes may take unlimited attempts and the heaviest weight successfully lifted will be counted

●     Teammates may assist athletes in changing the weights on the bar

●     Mixed gender teams may assign any athlete to any lift, there are no requirements

●     One athlete may only complete one lift, one athlete cannot complete two or more lifts.

●     Athletes will switch between male and female bars as needed, the bar not being used will be stored to the side of the lane

Movement Standards

Snatch

●     The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.

●     Only the feet may touch the ground during the lift.

●     A muscle snatch, power snatch, squat snatch or split snatch may be used as long as the barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Clean and Jerk

●     The clean and jerk is a ground-to-overhead in any way, but it must include two distinct movements; snatches are not allowed. A muscle clean, power clean, squat clean, or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell begins on the ground.

●     A deadlift to a hang clean is not allowed.

●     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.

●     If the athlete successfully cleans the bar, attempts a jerk, misses the jerk, and the bar comes back down to the shoulders, he or she may attempt another jerk without returning the bar to the floor.

●     If the athlete cleans the bar, and for some reason the bar comes back down to the hips, the rep will not count.

Thruster

·      The bar will be taken from the ground to start.

●     This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.

●     The hip crease must clearly pass below the top of the knees in the bottom position.

●     In one fluid motion the athlete must come out of the squat and directly into a push press with no rebending of the knees.

●     The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body.

●     The athlete must drop the bar from the top upon completion of the rep and may not bring the bar back down to the chest. If the bar is brought back to the chest, it is a no rep.

●     If the athlete successfully completes a front squat, attempts a press, misses the press, and the bar comes back down to the shoulders, he or she may attempt another front squat into a press without returning the bar to the rack.

●     If the athlete completes a front squat, and for some reason the bar comes back down to the hips, the rep will not count.

Squat Clean

●     The bar must be taken from the ground.

●     The athlete must clean the bar and the hips must pass below the knee crease when reaching the bottom of the squat.

●     The athlete must finish the repetition by standing upright with the knees and hips fully locked out

●     The athlete may power clean, muscle clean, or split clean the bar to the shoulders and stand straight before moving into the front squat but for the repetition to count the athlete must pass into a full squat before standing upright again

●     The athlete may also clean the bar and go directly into a full squat

●     A deadlift to a hang clean is not allowed

Safety Notes

●     When dropping the bar, be mindful to guide the bar down and not allow it to bounce out of the lane

●     If any part of the lifting athlete’s body or weights goes into another lane, the rep does not count

Scoring

●     The final score is the combined total weight lifted by each athlete.

●     Heaviest scores receive the highest placement.

●     If an athlete does not complete any lifts, he or she will receive a 0 for the weight lifted.

EVENT 2

Workout 2 and 3

“Stamina”

Sponsored by: LiveSore DC

14 minute AMRAP:

Workout Two

20 One Arm Synchro Kettlebell Thrusters

16 Alternating Box Jump Overs

12 One Arm Synchro Dumbbell Snatch

Workout Three

Max Synchro Burpees Over Bar

RX

One Arm Synchro Kettlebell Thrusters (53#/35#)

Alternating Box Jump Overs (24’’/20’’)

One Arm Synchro Dumbbell Snatch (50#/35#)

Synchro Burpees Over Bar

Scaled

One Arm Synchro Kettlebell Thrusters (53#/35#)

Alternating Box Jump or Step Overs (24’’/20’’)

One Arm Synchro Dumbbell Snatch (50#/35#)

Synchro Burpees Over Bar

Workout Flow

●     There are two components to this event, each one scored as a separate workout on the leaderboard.

●     The first scored element is rounds and repetitions of a triplet consisting of one arm kettlebell thrusters, box jump overs, and dumbbell snatches.

●     The second scored element is max synchro burpees over bar.

●     Teams will split into same-gender teams of two.

●     Over the course of 14 minutes, teams will accumulate as many synchro burpees over the bar as possible and as many rounds and reps of the triplet as possible.

●     Only one team can be working on a single station at any given time. 

●     The first pair will begin repetitions of the triplet while the second pair begins max repetitions of synchro burpees over bar.

●     Once the first pair has completed one round of the triplet, teams will switch stations, with the team completing the triplet moving to the burpees and the team previously on the burpees moving to the triplet.

●     Teams will continue completing a round of the triplet, rotating, and completing max burpees until the 14 minutes has elapsed.

Movement Standards

One Arm Synchro Kettlebell Thrusters

·      The kettlebell must start on the ground

·      Athletes will clean the kettlebell to the shoulder and go into a front squat with the hip crease passing below the knee

·      Athletes will come out of the squat and press the kettlebell overhead with one arm

·      The repetition is complete when the hips, knees, and arms are fully locked out

·      For the syncho requirement, athletes must have their arms locked out at the top at the same time for the repetition to be completed

·      The athletes’ arms do not have to lock out at the exact same time, but as long as each athletes’ arm is locked out together at one moment, the repetition is complete

·      Athletes can alternate arms however and whenever they choose during the repetitions

Alternating Box Jump Overs

●     RX will be performing box jump overs.

●     In the box jump over, there is no requirement to stand tall while on top of the box.

●     A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

●     Athletes may jump facing the box or sideways, adjacent to the box.

●     The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

●     If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

●     Athletes hands may touch their legs during the movement.

●     Each rep is counted when the athlete lands on the ground on the opposite side

●     Athletes must alternate every rep until a total of 16 repetitions is reached

Alternating Box Step Overs

●     Scaled athletes will have the option to perform box step overs.

●     In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.

●     During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

●     Athletes must alternate every rep until a total of 16 repetitions is reached

One Arm Synchro Dumbbell Snatch

●     Teams will perform a total of 12 synchronized one arm dumbbell snatches

●     Both dumbbells must start on the ground and each athlete must finish with the dumbbell directly overhead at the same time

●     At the bottom of the movement, BOTH heads of the dumbbell must touch the ground, but it is not required for both athletes to touch their dumbbells on the ground at the exact same time, the only requirement is for both athletes to have the dumbbell locked out overhead at the same time

●     The dumbbell must be lifted overhead in one motion

●     Clean and jerks are not allowed

●     Touch and go is permitted

●     Bouncing the dumbbell is not allowed

●     Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion

●     Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved

●     Athletes cannot do two or more snatches in a row on one arm

●     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

●     Once both athletes have reached lockout at the same time, the repetition will count

●     One athlete may lockout slightly earlier than the other athlete, and wait for the other athlete to lockout, at which point the repetition will count

●     Athletes may choose to do a 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

●     Athletes can perform a muscle snatch, power snatch, squat snatch, or split snatch

●     A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall

●     Alternating hands on the way down is allowed

●     Athletes cannot drop the dumbbell from overhead

Synchro Burpees Over Bar

●     The synchro burpee over bar starts with athletes standing parallel to the bar, facing the same direction, on opposite sides of the bar, with one athlete toward the front of the bar and one athlete toward the back of the bar.

●     The bar will be set up with a plate on each side, each brought to the end of the bar, with weights underneath to prevent the bar from rolling.

●     The synchro requirement is that each athlete must have their thighs, hips, and chest on the ground at the same time

●     Athletes may jump or step up from the ground and then jump over the barbell to the other side

●     RX and Scaled athletes must jump over the barbell, stepping over is not allowed

●     Athletes must jump with a two-foot takeoff

●     Athletes are NOT required to jump over the barbell at the exact same time

●     Once both athlete reach the opposite side of the barbell, the repetition will count, at which point athletes may go into the next repetition

●     Athletes will complete as many repetitions as possible while their partners are completing the triplet.

Scoring

●     Event two will have two separate scores on the leaderboard -- workout two and workout three

●     Workout two will be the total repetitions of the triplet, with the highest repetitions receiving the highest placement

●     Workout three will be the total repetitions of the synchro burpee over bar, with the highest repetitions receiving the highest placement

EVENT TWO

WORKOUT 2 AND 3

“Stamina”

Sponsored by: LiveSore DC

14 minute AMRAP:

Workout Two

20 One Arm Synchro Kettlebell Thrusters

16 Alternating Box Jump Overs

12 One Arm Synchro Dumbbell Snatch

Workout Three

Max Synchro Burpees Over Bar

RX

One Arm Synchro Kettlebell Thrusters (53#/35#)

Alternating Box Jump Overs (24’’/20’’)

One Arm Synchro Dumbbell Snatch (50#/35#)

Synchro Burpees Over Bar

Scaled

One Arm Synchro Kettlebell Thrusters (53#/35#)

Alternating Box Jump or Step Overs (24’’/20’’)

One Arm Synchro Dumbbell Snatch (50#/35#)

Synchro Burpees Over Bar

Workout Flow

●     There are two components to this event, each one scored as a separate workout on the leaderboard.

●     The first scored element is rounds and repetitions of a triplet consisting of one arm kettlebell thrusters, box jump overs, and dumbbell snatches.

●     The second scored element is max synchro burpees over bar.

●     Teams will split into same-gender teams of two.

●     Over the course of 14 minutes, teams will accumulate as many synchro burpees over the bar as possible and as many rounds and reps of the triplet as possible.

●     Only one team can be working on a single station at any given time. 

●     The first pair will begin repetitions of the triplet while the second pair begins max repetitions of synchro burpees over bar.

●     Once the first pair has completed one round of the triplet, teams will switch stations, with the team completing the triplet moving to the burpees and the team previously on the burpees moving to the triplet.

●     Teams will continue completing a round of the triplet, rotating, and completing max burpees until the 14 minutes has elapsed.

Movement Standards

One Arm Synchro Kettlebell Thrusters

·      The kettlebell must start on the ground

·      Athletes will clean the kettlebell to the shoulder and go into a front squat with the hip crease passing below the knee

·      Athletes will come out of the squat and press the kettlebell overhead with one arm

·      The repetition is complete when the hips, knees, and arms are fully locked out

·      For the syncho requirement, athletes must have their arms locked out at the top at the same time for the repetition to be completed

·      The athletes’ arms do not have to lock out at the exact same time, but as long as each athletes’ arm is locked out together at one moment, the repetition is complete

·      Athletes can alternate arms however and whenever they choose during the repetitions

Alternating Box Jump Overs

●     RX will be performing box jump overs.

●     In the box jump over, there is no requirement to stand tall while on top of the box.

●     A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

●     Athletes may jump facing the box or sideways, adjacent to the box.

●     The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

●     If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

●     Athletes hands may touch their legs during the movement.

●     Each rep is counted when the athlete lands on the ground on the opposite side

●     Athletes must alternate every rep until a total of 16 repetitions is reached

Alternating Box Step Overs

●     Scaled athletes will have the option to perform box step overs.

●     In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.

●     During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

●     Athletes must alternate every rep until a total of 16 repetitions is reached

One Arm Synchro Dumbbell Snatch

●     Teams will perform a total of 12 synchronized one arm dumbbell snatches

●     Both dumbbells must start on the ground and each athlete must finish with the dumbbell directly overhead at the same time

●     At the bottom of the movement, BOTH heads of the dumbbell must touch the ground, but it is not required for both athletes to touch their dumbbells on the ground at the exact same time, the only requirement is for both athletes to have the dumbbell locked out overhead at the same time

●     The dumbbell must be lifted overhead in one motion

●     Clean and jerks are not allowed

●     Touch and go is permitted

●     Bouncing the dumbbell is not allowed

●     Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion

●     Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved

●     Athletes cannot do two or more snatches in a row on one arm

●     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

●     Once both athletes have reached lockout at the same time, the repetition will count

●     One athlete may lockout slightly earlier than the other athlete, and wait for the other athlete to lockout, at which point the repetition will count

●     Athletes may choose to do a 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

●     Athletes can perform a muscle snatch, power snatch, squat snatch, or split snatch

●     A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall

●     Alternating hands on the way down is allowed

●     Athletes cannot drop the dumbbell from overhead

Synchro Burpees Over Bar

●     The synchro burpee over bar starts with athletes standing parallel to the bar, facing the same direction, on opposite sides of the bar, with one athlete toward the front of the bar and one athlete toward the back of the bar.

●     The bar will be set up with a plate on each side, each brought to the end of the bar, with weights underneath to prevent the bar from rolling.

●     The synchro requirement is that each athlete must have their thighs, hips, and chest on the ground at the same time

●     Athletes may jump or step up from the ground and then jump over the barbell to the other side

●     RX and Scaled athletes must jump over the barbell, stepping over is not allowed

●     Athletes must jump with a two-foot takeoff

●     Athletes are NOT required to jump over the barbell at the exact same time

●     Once both athlete reach the opposite side of the barbell, the repetition will count, at which point athletes may go into the next repetition

●     Athletes will complete as many repetitions as possible while their partners are completing the triplet.

Scoring

●     Event two will have two separate scores on the leaderboard -- workout two and workout three

●     Workout two will be the total repetitions of the triplet, with the highest repetitions receiving the highest placement

●     Workout three will be the total repetitions of the synchro burpee over bar, with the highest repetitions receiving the highest placement

EVENT THREE

WORKOUT 4

“DOUBLE CHIPPER”

Sponsored by: Future Training Collective

18-minute total time cap

Part 1

For time, 9-minute time cap:

25 Synchro Kettlebells Swings

30 Thrusters

60/45 Calories on the Rower

30 Thrusters

25 Synchro Kettlebells Swings

Part 2

In remaining time:

25 Synchro Kettlebells Swings

30 Thrusters

60/45 Calories on the Rower

30 Thrusters

25 Synchro Kettlebell Swings

RX

Synchro American Kettlebells Swings (70/53)

Thrusters (115/75)

Calories on the Rower

Scaled

Synchro Russian Kettlebells Swings (70/53)

Thrusters (95/65)

Calories on the Rower

Workout Flow

●     Teams will split into same gender teams of two.

●     For mixed gender teams, females will complete part one and males will complete part two.

●     The first pair will complete the chipper for time.

●     There is a 9-minute time cap for the first pair.

●     If the pair completes the chipper before the time cap, the other pair may immediately start the chipper

●     If the pair does not complete the chipper in 9 minutes, the next pair will start once 9 minutes has elapsed.

●     For every rep not completed, a second will be added to the overall score at the end of the workout.

●     Mixed gender teams will exchange a female for a male bar when part 1 is completed.

●     The second pair will then complete the chipper in the remaining time.

●     If the second pair finishes the chipper before the 18-minute total time cap, that is the team’s score, plus any unfinished reps from the first pair, with each rep not completed counted as an additional second.

●     If the second pair does not finish the chipper before the 18-minute total time cap, a second will be added to the final time for every rep not completed.

Movement Standards

Synchro American Kettlebells Swings

●     The kettlebell must be taken from the ground, hiked between the legs and brought overhead.

●     The American kettlebell swing is complete when the kettlebell is directly over the athlete’s head and the bottom of the bell is facing the sky.

●     The athlete’s arms must be completely extended overhead at the top, however a slight bend in the elbows is permissible.

●     The synchro standard requires the two athletes to have the kettlebell extended overhead, at the top of the movement, at approximately the same time.

●     For the repetition to count, both athletes must have the kettlebell overhead at one moment in time before moving on to the next repetition.

Synchro Russian Kettlebell Swings

●     The kettlebell must be taken from the ground, hiked between the legs and brought upward.

●     The Russian kettlebell swing is complete when the top of the bell passes eye level.

●     There may be a slight bend in the arms during the movement; the arms do not have to be fully locked out at the top.

●     The synchro standard requires two athletes to have the kettlebell pass eye level, at the top of the movement, at approximately the same time.

●     For the repetition to count, both athletes must have the top of the kettlebell above eye level at one moment in time before moving on to the next repetition.

Thrusters

●     Athletes will alternate repetitions of the thrusters until completing the requisite amount of reps.

●     Athletes may divide the repetitions between themselves however they choose.

●     The bar must start from the ground.

●     This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.

●     The hip crease must clearly pass below the top of the knees in the bottom position.

●     In one fluid motion the athlete must come out of the squat and directly into a push press with no rebending of the knees.

●     The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body.

Row

●     The monitor on the rower must be set to zero at the beginning of the row.

●     Athletes may divide the calories between themselves however they choose.

●     Male athletes will row 60 calories and female athletes will row 45 calories.

Scoring

●     The final score will be the amount of time taken for each pair of two to complete the chippers.

●     The faster times will have the highest placement and the slowest times will have the lowest placement.

●     The first pair has a time cap of 9 minutes, any repetitions not completed in 9 minutes will be added as one second to the final time.

●     The second pair either may begin immediately when the first pair ends, or the second pair will begin when the first pair reaches the 9-minute time cap.

●     If the second pair completes the chipper before the 18-minute total time cap, that time will be their final score, with the addition of any reps not completed by the first pair, if applicable.

●     If the second pair does not complete the chipper before the 18-minute time cap, the final score will be 18 minutes with the addition of any reps not completed by the first and second pairs. Each rep not completed will be added as a second to the final score.