In a 15 Minute Time Cap

3 Rounds for time

RX

30 Cal Row

20 TTB

20 Single Arm KB snatches (Must do sets of 5 per arm 5R/5L/5R/5L) 62/44

Intermediate

25 Cal Row

15 TTB

20 Single Arm KB snatches (Must do sets of 5 per arm 5R/5L/5R/5L)53/35

Scaled

20 Cal Row

15 Hanging Knee Raises

20 Single Arm KB snatches  (Must do sets of 5 per arm 5R/5L/5R/5L) 44/26

Workout Flow:

On 3..2..1..GO! Athletes will start on the rowers and begin to row. Athletes cannot get off of the rower until their screen shows their prescribed calories. After completing the proper calories they will move to their bar and complete their prescribed number of toes to bar or hanging knee raises. Then athletes will move to their Kettlebell, completing all 5 on one arm then all 5 on the other arm and then repeating until they reach 20 reps. This will continue until the athletes complete all 3 rounds and their time stops when they lock out their final KB snatch. If the athletes do not finish their 3 rounds in 15 minutes then their score will be their total number of reps. There is no tie break score on this workout.

Movement Standards:

Row Athlete must remain on the rower until their screen read the appropriate number of prescribed calories. Athlete will not be allowed to touch the screen, your judge with reset your rower each round. Athlete may adjust the foot plates and the damper at anytime.

Toes to Bar the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand, or mixed grips are all permitted.

Hanging Knee Raises the athlete starts by hanging from the pull-up bar with arms extended (like the T2B). Heels must be brought back behind the bar, and knees brought up to stomach height, simultaneously. Overhand, underhand, or mixed grips are all permitted.

Single Arm Kettlebell Snatch: The snatch starts like a swing but transitions into propelling the kettlebell upwards, more like a high-pull. The Kettlebell must pass between the legs at the beginning of each rep and ends with the kettlebell locked out over head. The kettlebell may not stop at the shoulder and then be pressed overhead, the kettlebell must be one fluid movement into the overhead locked out position. In the locked out position the athletes arm, hips and knees must be locked out for the rep to count. Athlete must complete 5 on one arm before moving to the next arm, these 5 reps do not need to be unbroken.

2 Minute AMRAP X 3 Rounds with

1 Minute Rest between rounds

RX

10 Burpee Box Jump Overs 30/24

Max Reps Handstand walking (1 rep = 10’ UB)

IN

10 Burpee Box Jump Overs 24/20

Max Reps Handstand walking (1 rep = 5’ UB)

SC

8 Burpee Box Jump Overs 24/20

Max Reps Wall Walks

*Tie Break is the time it takes to finish the last round of burpee box jump overs

Workout Flow

On 3..2..1..GO Athlete will start their burpee box jump overs. Once athletes finish their prescribed number of reps of BBJO, they will then move either to their start line for handstand walking or their wall for wall walks. They will then work on completing as many reps as possible in the remaining time of their 2 minutes. Their last rep must be completed before or at the 2:00 mark. Then the athletes will rest for 1:00. Athletes will then repeat this until the 3 round is finished. The tie break time will be the time it takes the athletes to finish their last set of burpee box jump overs. The athletes overall score will the number of burpee box jump overs complete + the total number of the HSW (RX/IN) or WW(SC).

MOVEMENT STANDARDS

Burpee Box Jump Overs

Athletes will start standing facing the box. Athlete will then complete a burpee making sure they are perpendicular to the box and facing the box. Chest must hit the ground on the burpee. Then athlete will jump or get up however they want to from the burpee, they do not need to stand all the way up. Athlete will then jump (two foot take off) on the box (do not need to land with both feet at the same time, but both feet must touch the top of the box. Athletes do not need to stand up at the top of the box. They may step or jump down from the top of the box. The rep is counted when both feet hit the ground on the opposite side of the box the athlete completed their burpee.

Handstand walking (RX/IN)

Athlete must kick up with both hands behind the start line. Athletes must then walk on their hands without having their feet come down until their prescribed unbroken distance (10' RX, 5' IN). Athletes must get both hands completely over the end line before their feet come down. Athletes will then come down after after completing their prescribed distance, then turn around and kick back up to complete their next rep back to their start line. Rep is counted when athlete complete the prescribed distance without having to come down. If they must come down or fall out of the handstand they must go back to the line they started their rep and try again.

Wall Walk (SC)

There will be two tape lines. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. The second line that leaves 10 inches of space between the tape’s far edge and the wall. 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. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with both lines.

Time Cap 7:00 

Tie break time to finish deadlifts

RX

18 Pull ups

15 Deadlifts 275/185

12 Chest to Bar

9 Front Squats 215/145

6 BMU

3 Thrusters 185/125

IN

18 Pull ups

15 Deadlifts 225/155

9 Chest to Bar

9 Front Squats 165/115

6 Chest to Bar

3 Thrusters 135/95

SC

15 Pull ups

15 Deadlifts 185/125

9 Pull ups

9 Front Squats 135/95

3 C2B

3 Thrusters 105/75

Workout Flow:

Athletes with have 1 barbell which will be loaded at the 1st weight (deadlift weight). Athletes will be responsible for unloading their barbell and putting the clips back on before they lift their front squats and their thrusters. The barbells will be set up in a way to easily take the weight off.

Athletes will start on the wall behind their pull up bars. On..3..2..1..GO! Athletes will move to their pull up bar and complete the total number of prescribed pull ups for their division. After completing their last pull up, they may then move to their deadlift bar and complete the total number of prescribed deadlifts. Once finishing deadlifts, they will move back to their pull up bar and complete the total number of prescribed pull ups or chest to bar (if the athletes want to change their weight on their barbells before moving to the pull up bar they may). After finishing their prescribed number of reps on the pull up bar, they will move to their barbell and take weight off to get to their prescribed front squat weight, then complete their total number of front squats, athletes may squat clean the first rep and have it count as a front squat. Once finishing front squats, they will move back to their pull up bar and complete the total number of prescribed chest to bar or bar muscle ups (if the athletes want to change their weight on their barbells before moving to the pull up bar they may). After finishing their prescribed number of reps on the pull up bar, they will move to their barbell and take weight off to get to their prescribed thruster weight, then complete their total number of thrusters, athletes may squat clean thruster (cluster) the reps if they want to. Once they finish all of their thrusters the athlete must make sure the bar is settled and then cross over the finish line for their clock to stop. Tie break time is the time it takes to get through all of the deadlifts.

Movement standards:

Pull ups

Athlete may complete strict, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. Athletes may use an overhand, reverse or mixed grip on pull up bar. The arms must be fully extended at the bottom. The chin must break the horizontal plane of the bar for the rep to count.

Chest to bar

Athlete may complete strict, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. Athletes may use an overhand, reverse or mixed grip on pull up bar. The arms must be fully extended at the bottom. At the top, the chest (below clavicle) must clearly come into contact with the bar.

Bar muscle ups

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips (heels above the bar in the kip) are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. 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.

Deadlift

The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when: the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

Front Squats

The workout starts with the barbell on the ground. The rep begins from the top, with knees and hips extended and barbell on the shoulders. A squat clean is allowed for the first repetition. The barbell must be held on the shoulders. The athlete is required to maintain a loose grip on the barbell the entire time, athlete may not take their hands off the bar at anytime during the front squat. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the head. Squat clean thrusters are allow, (clusters).

For Time

*5 Minute Time Cap

RX:

12 Snatches 115/75

9 Snatches 135/95

6 Squat Cleans 185/125

3 Squat Cleans 245/165

IN:

12 Snatches 95/65

9 Snatches 105/75

6 Squat Cleans 155/105

3 Squat Cleans 185/125

SC:

12 Snatches 75/55

9 Snatches 95/65

6 Squat Cleans 115/85

3 Squat Cleans 135/95

Workout Flow

Each Athlete will have 2 bars 1 loaded at the 1st weight for snatches and one loaded at the 3rd weight (or 1st weight for squat cleans).

On 3..2..1..GO!...Athletes will complete 12 snatches at the first weight, roll their barbell up to the 2nd spot and put on their weights for the 2nd weight and complete their 9 snatches. Then the athlete will move to the next bar loaded with the 1st weight for the squat cleans and complete their 6 reps. Then athletes will roll their bar to the 2nd weight for squat cleans and load their final barbell weight and complete the squat cleans. Then athletes will step over their bar and the finish line to finish the workout. If at any point the athlete cannot complete a weight or reps at a barbell they have the option to move to the heaviest bar (they must load it if it isn't at the heaviest weight) and complete a max number of deadlifts until the time runs out. Their score will be how many reps they complete of the snatches and the squat cleans and then tie break with be the number of deadlifts completed (only if the athlete cannot complete the 30 reps). If the athletes complete all reps their score will be their time finished with no tie break time.

Movement Standards

Snatch

In the snatch, the barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

Squat Cleans

The barbell begins on the ground and must be lifted in one motion to the front rack position, elbows must be in front of the shoulders in this catch position. Athlete must move through the squat position, hips below knees, in the catch before standing up for the repetition to count. Athletes may catch in a power position and then move through the squat, however they may not stand up from the power catch then move into the squat. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

Deadlift

The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when: the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes may NOT wear gymnastics grips during this workout. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.