CFUS Homecoming 2024

Sponsored by LRX Apparel

For load: 

3 attempts / athlete

1RM Snatch

1RM Clean & jerk

Flow: 

• Prior to the start of the event, pairs must confirm with their judge which athlete will snatch and which will clean & jerk. 

• All barbells will start unloaded. At the call of go, athletes may load the bar to any weight. Once loaded properly (collars secured and even weight on both sides) the pair must declare their first weight and lift (snatch or c&j) to their judge. 

• Each athlete will have a maximum of 3 attempts at either lift. 

• Once a lift has started (when the barbell leaves the floor) that lift counts as an attempt. No “warm up” lifts may be taken once the event has started - that lift will count as an attempt. Failed lifts also count as attempts. 

• Pairs may take snatches & clean & jerks in any order they choose and may alternate between the two if desired. 

• Athletes must wait for the judge to call the down signal before dropping the bar. Dropping the bar prior to the down signal will constitute a no-lift. 

• Final lifts must be started prior to the time cap, but may be completed after the cap.

• Time cap: 8 minutes.

Standards: 

• Muscle, power, split, or squat variations of the lifts are all acceptable.

• Athletes must stand tall with arms extended and control the barbell overhead at the completion of the lift for the lift to count. 

• Again, athletes must wait for the judge’s down signal before dropping the bar. 

• Athletes must stay in their own lane - stepping into another lane will constitute a no-lift.
  
  

Score: 

• The score for this workout is the weight of the athletes’ combined heaviest successful lifts.

• Tiebreak will go to the pair with the heaviest successful lift of either lift.

Sponsored by NOCCO

Intermediate

4 Rounds for time:

16 Synchro dumbbell snatch (40/30)

32 Double-under (split)

16 Synchro burpee over the dumbbell

32 Double-under (split)

Rx

4 Rounds for time:

20 Synchro dumbbell snatch (50/35)

40 Double-under (Partner 1)

20 Synchro burpee over the dumbbell

40 Double-under (Partner 2)

Flow: 

• At the call of go, athletes will pick up their dumbbells to begin their synchro snatch repetitions. 

• Upon completion of their snatches, athletes will move on to their first set of double-under repetitions. In the Intermediate division, athletes may split the reps of double-unders however they choose. In the Rx division, each athlete must complete 40 double-unders each round in alternating fashion. 

• After the first set of double-unders, athletes will progress to their synchro burpees over the dumbbell. 

• After the burpees, athletes will return to their rope(s) for an additional set of double-unders. In the Rx division, the athlete that rested during the first set of double-unders is required to complete this set. 

• Pairs will follow this flow until 4 rounds are completed, after which time will be recorded. 

• Time cap: 15 minutes.

Standards: 

• Dumbbell snatch

• This is a standard dumbbell snatch. 

• Both heads of the dumbbell must make contact with the ground for each repetition to count. The heads do not need to touch simultaneously. 

• The synchro portion of the movement occurs at the top with both athletes’ dumbbell locked out overhead. 

• Double-under

• This is a standard double-under.

• The rope must spin forward and pass under the feet twice to count. 

• Burpee over the dumbbell

• This is a standard burpee over an object. 

• Athletes must jump over top of the dumbbell, though a two-foot takeoff is not required. 

• The synchro portion of the movement occurs at the bottom with both athletes’ chest and thighs making contact with the ground. 

Score: 

• The score for this workout is the total time it takes for pairs to complete 4 rounds. 

• The tiebreak is the time it takes to complete the first 2 rounds. 

Sponsored by Evolve Nutrition

3 Rounds for time:

Partner 1:

6 Chin-over-bar pull-up

6 Thruster (115/75)

6 Chin-over-bar pull-up

Partner 2: 

6 Thruster

6 Chin-over-bar pull-up

6 Thruster

Rx

3 Rounds for time:

Partner 1:

6 Chest-to-bar pull-up

6 Thruster (135/95)

6 Chest-to-bar

Partner 2: 

6 Thruster

6 Chest-to-bar pull-up

6 Thruster

Flow: 

• At the call of go, one designated athlete will progress to the bar to begin their pull-up repetitions.

• They will then move to their barbell to begin their thruster repetitions before returning to the pull-up bar to complete their final pull-up repetitions for the round. 

• Partner 1 will then tag in Partner 2 to begin their first set of thruster repetitions. 

• Partner 2 will then complete a set of pull-up repetitions followed again by another set of thrusters. 

• Pairs will follow this flow until 3 rounds are completed, after which time will be recorded. 

• Time cap: 7 minutes.

Standards: 

• Chin-over-bar pull-up / chest-to-bar pull-up

• This is a standard pull-up. 

• For the chin-over-bar pull-up, the chin must clearly rise over top of the pull-up bar.

• For the chest-to-bar, the chest (below the collarbone) must make contact with the bar. 

• Thruster

• This is a standard barbell thruster.

• The athlete must clearly squat below parallel (hip crease below the top of both knees) at the bottom and the bar must be clearly locked out overhead at the top.

• Athletes may squat clean the first rep provided the above standards are met. 

Score: 

• The score for this workout is the total time it takes for pairs to complete 3 rounds. 

• The tiebreak is the time it takes to complete the first round.

Event 4 - “1 USW” (Intermediate)

Sponsored by Lululemon

60 Wall ball (20/14)

50 Toes-to-bar

40 Box jump-over (24”/20”)

30 Hand-release push-up 

into

30 Synchro wall ball

25 Synchro toes-to-bar 

20 Synchro box jump (24/20”)

15 Handstand push-up

Event 4 - “1 USW” (Rx)

70 Wall ball (20/14)

60 Toes-to-bar

50 Box jump-over (24”/20”)

40 Handstand push-up 

into

35 Synchro wall ball

30 Synchro toes-to-bar 

25 Synchro box jump (30”/24”)

20 Wall-facing handstand push-up 

Flow: 

• The first portion of this workout allows athletes to split the reps however they choose. 

• At the call of go, athletes will progress to their designated wall ball area and begin working toward their listed wall ball repetitions. 

• Upon completion, athletes will move to the pull-up bar to complete their toes-to-bar repetitions and then to their boxes to complete their box jump-overs. 

• Finally, athletes will move to their designated space to complete their hand-release push-ups or handstand push-ups. 

• The second portion of the workout incorporates synchro movements, wherein both athletes will be working simultaneously. The flow will be the same for the second portion of the workout.

• Time cap: 16 minutes.

Standards: 

• Wall ball

• This is a standard wall ball. 

• The athlete must clearly squat below parallel (hip crease below the top of both knees) at the bottom and the ball must clearly make contact with the designated target at the top. The synchro portion of this movement is at the bottom, when both athletes are at the bottom of their squats at the same time.

• Toes-to-bar

• This is a standard toes-to-bar repetition.

• The athlete’s feet must make contact with the bar between their hands simultaneously. The synchro portion of this movement is at the top, when the feet make contact with the bar. 

• Both feet must also pass through the vertical plane of the pull-up bar at the bottom. 

• Box jump-over / box jump

• These are standard box jump repetitions. 

• For the box jump-over, athletes are not required to stand tall at the top. Jumping down from the box jump over is not allowed.

• For the box jump, athletes must stand tall at the top with hips and knees fully extended. The synchro portion occurs at the top with both athletes standing tall at the same time.  

• Athletes can step down or jump down from the top of the box jump. 

• Hand-release push-up / handstand push-up / wall-facing handstand push-up

• These are standard push-up repetitions.

• For the hand-release push-ups, athletes must release both hands from the ground before pressing up to a push-up plank position. Athletes must keep or lift thighs off the ground before pressing to the push-up plank position.

• For the handstand push-up,kipping is permitted.

• For the wall-facing handstand push-up, kipping is not permitted. 

• The handstand push-up reparations are counted when athletes’ arms are fully extended, head in line with the shoulders, and only the feet touching the wall. 

Score: 

• The score for this workout is the total time it takes for pairs to complete the workout. 

• The tiebreak is the time it takes to complete the synchro box jumps. 

Intermediate

Sponsored by R.A.D. Global

300m/200m Row (each)

9/6 Wall walk (split)

15/12 Chest-to-bar pull-up (split)

into

50’ Synchro Regionals lunge (40/30)

Rx

400m/300m Run (each)

150’/100’ Handstand walk (split)

15/3 Ring muscle-up (split)

into

100’ Synchro Regionals lunge (50/35)

Flow: 

• Only the top 6 teams in each division will participate in this final workout. 

• At 3, 2, 1, go, the first athlete will progress to the rower / runner to complete their designated distance. Once the first athlete finishes, that athlete may immediately begin working on their wall walk repetitions / handstand walk distance, while the second athlete can begin their row / run. 

• For wall walks, athletes can only work one at a time, however pairs handstand walking can have both athletes working simultaneously, although cannot walk side-by-side. 

• Once both athletes have finished their run, both athletes can contribute toward the wall walk & handstand walk before ultimately moving on to the chest-to-bar pull-ups / ring muscle-up repetitions which can be split however. 

• Upon completion of chest-to-bar / ring muscle-ups, both athletes can begin their synchro Regionals lunge. Athletes will follow one behind the other in synchronized fashion until both athletes have accumulated their designated distance. 

• Time cap: 8 minutes.

Standards: 

• Run / row

• This will be completed on the Assault Runner / Concept2 rower

• Only judges will be permitted to touch the controls of the machines. 

• Athletes are only allowed to use the rails for safety. Athletes may not make forward progress with hands on the railings other than the start of the run. 

• For each offense of the athlete making forward progress with hands on the rails, the athlete will be awarded 50 addition meters in distance before being allowed to move on.

• Wall walk

• This is a standard wall walk. 

• Athletes must start with their chest on the ground and must walk both hands up to the 30” long tape line. 

• There is no requirement to return the hands out to a designated tape line.

• Handstand walk

• Athletes must kick up to a handstand with both hands clearly behind the tape line. 

• Handstand walks must be completed in 5’ unbroken segments and repetitions count once both the athletes’ hands clearly cross the tape lines. 

• Chest-to-bar pull-up

• This is a standard chest-to-bar pull-up. 

• The chest (below the collarbone) must make contact with the bar. 

• Arms must be straight at the bottom of each repetition.

• Ring muscle-up

• This is a standard ring muscle-up.

• Athletes must start in a dead hang. Strict or kipping are both acceptable. 

• Athletes must lock out the elbows in the support position above the rings before starting the next rep. 

• Regionals lunge

• These are standard lunge steps, with athletes alternating feet with every step. 

• Athletes may step through their lunges, but must reach extension of the hips between steps. 

• The synchro portion of the lunge occurs at the bottom, when one knee of each athlete is making contact with the ground. 

• This movement involves a dumbbell in each hand, one on the shoulder & one overhead. 

• The dumbbell overhead must remain overhead for the lunge to count. 

• The dumbbell resting on the shoulder must be held in the hand to count. Athletes cannot rest the dumbbell entirely on the shoulder. There is no requirement to switch which hand is overhead. 

• Lunge steps must be completed in 25’ unbroken segments and repetitions count once the feet of both athletes clearly step across the tape line. Both athletes should continue to advance until the trailing athlete is across.
  
  

Score: 

• The score for this workout is the total time it takes for pairs to complete the workout. 

• The tiebreak is the time it takes to complete the wall walks (Intermediate) & handstand walks (Rx).