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6 Minute AMRAP

RX listed below:

9/7 Calorie Echo Bike

6 Toes to Bar

3 Wallwalks

3 Wall facing HSPU

Workout Description 

Both athletes will stand behind the start/finish line.  At 3.2.1. Go, only 1 athlete will go on the floor and move to their echo bike to complete the prescribed calories. Once completed, the athlete will move to the rig to complete the prescribed Toes to Bar or Knee Raises (Scaled ONLY). Once that is complete the athlete will move the wall and completed the prescribed number of walk walks. Once that is completed the athlete will complete the prescribed number of HSPU (Scaled does not have this movement). Once that is completed the athletes will start over on the Echo bike and continue for 6 minutes. At any time, the athletes may switch during the workout by tagging their partner that is in the in the holding area (behind the start/finish line).

Tie Break

There will be no tie breaker for this workout.

Variations

Intermediate:

9/7 Calorie Echo Bike

6 Toes to Bar

3 Wallwalks

3 HSPU (regular)

Scaled

9/7 Calorie Echo Bike

6 Knees to Chest

3 Wallwalks

Movement Standards

Echo Bike - The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories shows on the monitor.

Toes to bar - The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. The Athlete must face away from the wall when performing this movement. 

Knees to Chest - The athlete must go from a full hang to having the knees rise above the level of the waist. Both knees must rise at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. The Athlete must face away from the wall when performing this movement. 

Wall Walk - Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition.

Wall Facing HSPU - The athlete must perform their handstand push-ups with both hands touching the tape line 10 inches (25 centimeters) from the wall. This tape line must be no wider than 40 inches. The athlete must start with the chest and thighs touching the floor before moving to the lockout position. The athlete must move into the lockout position with their hands on the line before descending for the first rep. The athlete may NOT cartwheel or otherwise kick up into the handstand position. If the athlete comes down from the wall at any time, they start again from the floor before beginning the next rep.Any portion of both of the athlete’s hands may be touching the line (fingers OK). The arms must be fully extended and in line with the body before the athlete can descend. The legs must remain straight throughout the repetition. Athletes may not attempt to “climb” the wall with their feet or legs. The feet may not be wider than the hands at any time during the movement. Each rep begins and ends with the athlete in the lockout position with the toes against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tape line. If one or both hands is not touching the tape line at any time, the repetition will not countAt the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the toes on the wall; arms, hips, and legs fully extended; and shoulders in line with the body

HSPU - a 40-inch line will be taped for the Walkwalk. The athlete’s hands must remain inside th 40' line at all times during the movement. If at any point, a portion of the hand, including fingers, touches the 40' outer edge tape line, a no-rep will be issued. The rep starts with the athlete’s arms fully extended in the hand-stand position with both heels touching the wall. The athlete will descend and must touch their head to the soft matting before returning to the handstand position. Kipping or a strict movement are allowed. The feet do not need to remain in contact with the wall for the duration of the movement, but both heels must return to the wall at the top of the movement. The rep is complete when the athlete’s arms and elbows are fully extended with both heels touching the wall.

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For Time (10:00 min cap)

RX listed below:

1000/750M row

50 Synchro Line Facing Burpees

25 Single Synchro DB/KB Clean and Jerk 53/50 - 35/35

Workout Description 

Both athletes will stand behind the start/finish line.  At 3.2.1. Go both athletes will move to their rowers and start rowing. There will be two rowers and both athletes will be rowing the required distance at the same time. Once BOTH athletes complete the required distance, they may move to the burpees. Once the athletes complete the required number of burpees, they will move their the DB/KB Clean and Jerks. For the Synchro Clean and Jerk, the team will be given 1 Dumbell and 1 Kettlebell. They may switch at any time during the workout. The clock will stop, once the athletes complete the required number of DB/KB Clean and Jerks. One second will be added to your score for each rep that you are unable to complete before the time cap,

Tie Break

There will be no tie breaker for this workout.

Variations

Intermediate:

1000/750M row

50 Synchro Line Facing Burpees

25 Single Synchro DB/KB Clean and Jerk 53/50 - 35/35

Scaled

800/600M row

35 Synchro Line Facing Burpees

25 Single Synchro DB/KB Clean and Jerk 35/35 - 20/18

Movement Standards

Rowing - The Athletes will NOT start on the rower. The monitor on the rower must be set to zero at the beginning of the row. Both athletes must stay seated on the rower until both athlete's monitors read the prescribed meters.

Synchro Line Facing Burpees - Each rep starts with the athletes facing each other. In the bottom position, both athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. Both athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If one of the athletes reach the bottom position ahead of the other, they may wait on the ground for their teammates. Stepping over the line is allowed for the scaled division. If any athlete touches the line at any time, the rep will not count. In this case, both athletes will need to complete the entire line-facing burpee over again. In the event of a no rep from any athlete, the entire team must complete another full repetition. Each rep is credited when all athletes’ feet touch the ground on the opposite side of the line. From there, they may begin their next rep.

Single Arm Synchro Dumbell / Kettlebell Clean and Jerk - 1 part of the Dumbell or Kettlebell must be touching the ground at the start of each rep. The athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell/kettlebell comes up and makes contact with the shoulder before being lifted overhead.Once at the shoulder, the athlete may get the dumbbell/Kettlebell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell/Kettlebell while it is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell/kettlebell clearly over the middle of the athlete’s body when viewed from profile. In order for the rep to count as Synchro, BOTH athletes must reach the lockout position overhead at the same time. The athletes do NOT have to alternate arms at any point during the workout.

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4 Minutes for each Athlete to establish a 1RM Snatch

Workout Description 

Both athletes will stand behind the start/finish line.  The Athletes may pre-load the barbell before starting this workout. The Athlete must declare their weight to their judge and have both clips on the barbell for each lift to count. At 3.2.1. Go, only 1 athlete will go on the floor and begin lifting. Both Athlete's may be on the floor to change weights but only 1 lifting at a time for saftey reasons. At any time, the athletes may switch during the workout by tagging their partner that is in the in the designated holding area. Athletes can lift up until the 4:00 mark on the clock. As long as the athlete begins their lift before the 4:00 mark on the clock, they can complete the lift. The score will be the total of both athlete's single highest successful lift. 

Tie Break

The tie break will be the time/score for "Whistle, Whistle"

Movement Standards

Snatch - The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

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3 Minute AMRAP

RX listed below:

30 Double unders

60' Sandbag or Dball Carrry 150/100

Workout Description 

Athlete A will start on the jump rope mat. At 3.2.1. Go, Athlete A will perform 30 double unders (single unders for scaled). Once completed, Athlete A will pick-up the prescribed Sandbag or Dball and carry it 30' out and 30' back. Athletes will get credit for each 5' increment completed. Once Athlete A completes the 60' carry, Athlete B may start their 30 double unders (single unders for scaled). The Athletes have to wait in the holding tank before switching. Athletes may have their jump rope in their hand when transitioning. Athletes will switch back and forth for 3 minutes. The score will be the total number of reps completed.

Tie Break

There will be no tie breaker for this workout.

Variations

Intermediate:

30 Double unders

60' Sandbag or Dball Carrry 100/80

Scaled

50 Single unders

60' Sandbag or Dball Carrry 80/60

Movement Standards

Double uder - The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope may start in the Athlete's hands at the beginning of the workout and during transitions.

Single Under - The rope must make one rotation to count. The rope must spin in a forward motion.The jump rope may start in the Athlete's hands at the beginning of the workout and during transitions.

Sandbag/Dball Carry - The sandbag/Dball will start on the ground on the Athlete's mat. The sandbag/Dball must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag/Dball. The sandbag/Dball shall not be carried on the athlete’s shoulder.  The Athlete must have the sandbag/Dball in full control before starting their carry.  The Athlete must step over the designated line with both feet before turning around or dropping the sandbag/Dball and the sandbag/Dball must clear the line when putting it down. If the athlete drops the sandbag/Dball at any point during the carry, the athlete can pick the sandbag/Dball up from where it was dropped and then continue the carry.  

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For Time (6:00 min cap)

RX listed below:

30/21 Calories Ski

25 Overhead Squats 155/105

20 Chest-to-bar

20/14 Calories Ski

15 Power Snatch 155/105

10 Bar Muscle-ups

Workout Description 

Both athletes will stand behind the start/finish line.  At 3.2.1. Go, only 1 athlete will go on the floor and start the Ski calories. Once the prescribed calories are completed, the athlete will move to the OHS. Once the prescribed number of reps are completed, they will move to the prescribed gymnastics movement. The athletes will continute to move through the prescribed movements until completed. At any time the athletes may switch during the workout by tagging their partner that is in the in the holding area (behind the start/finish line). Once all reps are completed the athlete that is working will run to the start/finish line to stop the clock.

The Athletes will have 1 minute Rest and load their barbell before starting "Believe"

Tie Break

The Tie breaker will be after you finish the 1st set up Gymnastics (Ring Rows or CTB)

Variations

Intermediate:

30/21 Calories Ski

25 Overhead Squats 115/85

15 Chest-to-bar

20/14 Calories Ski

15 Power Snatch 115/85

8/6 Bar Muscle-ups

Scaled

20/14 Calories Ski

20 Overhead Squats 95/65

20 Ring Rows

15/12 Calories Ski

15 Power Snatch 95/65

15 Pull-ups

Movement Standards

Overhead Squat - Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.

Power Snatch - The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. The athlete's hips may NOT go past parallel during the lift. A muscle snatch is allowed. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep. 

Ring Rows - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.  A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended.  Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.   To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended

Pull-ups - The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

C2B Pull-ups - The athlete must start each rep with their arms fully extended and their feet off the ground. • Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Bar Muscle-up - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when: the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.