Sacred Pine Invitational

"Clean"

6 x 0:30 attempts (each Athlete will have 3 attempts) 

1RM of the following complex

1 Cleans / 1 Hang Clean / 1 Shoulder to Overhead

Score: Total weight of both Athlete’s best lifts 

Workout Flow:

Each Athlete will have 3 attempts.  Each Athlete will have 0:30 to attempt their lift. Athletes will alternate lifts and have 0:30 between each lift. The barbell may be preloaded for the 1st lift. At the call of 3. 2. 1. Go, the 1st Athlete will attempt their lift and have 0:30 to start their lift. They may attempt a lift as many times as they would like during 0:30 as long as they start their lift before the clock reaches 0:30.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift. At the end of the 30 seconds, there will be a 30  second transition to change weights before Athlete 2 starts their lift. 

Athletes may help each other load their teammate's barbells but must be back to their side before an Athlete starts their lift.  If an athlete lifts beyond the 30 seconds (starting the lift by 29 seconds) the next Athlete must wait to enter the competition floor and load their barbell until the lifting athlete's lift is complete. 

Athlete's will continute alternating their lifts, until each athlete has had 3 attempts. The event is completed when the clock reaches 5:30. The Athletes will have 30 seconds rest before starting the next workout at 6:00   

The score for the workout will be the total combined weight of each Athlete’s heaviest successful lift.  

Tie Break:
Your part B time AKA "Shake it Off" will be used as a tiebreaker

Variations:

All divisions will have the same standard

Movement Standards:

Complex: The athletes must complete this complex without letting go of the barbell or letting the barbell rest/stop on the ground.  The athlete’s must declare their weight for each lift and MUST have collars on the barbell for the lift to count.  The non-lifting athlete will remain in the designated area during their partner’s turn. If you fail a portion of the lift during the complex you may re-attempt that portion as long as you have not dropped the barbell or rested it on the ground.  Once the judge confirms a clean rep, the athlete can return the barbell to the ground.

Cleans:  Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked out and the barbell in the front rack position and elbows in front of the bar.

Hang Clean: Each repetition must start from the hang. The bar may not be lowered past the knee. The rep is credited when BOTH athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. 

Shoulder to Overhead: Each rep begins with the barbell in the front rack position and the bar in contact with the torso. The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

"I Can Do it with a Broken Heart" (6 Minute Cap)

30 KB Bench Press 53/35

45' HSW 

30 Chest-to-Bars

45' HSW

30 KB Bench Press 53/35

45' HSW 

15 Bar Muscle-ups

15' HSW

Workout Flow:

At the call of 3. 2. 1. Go With one athlete working at a time, one of the Athletes will advance to their bench and start the KB Bench Press.  Once completed they will perform the prescribed feet of HSW or Shuttle Runs.  Once completed they will perform the prescribed number of gymnastic reps.   They will then perform the prescribed feet of HSW or Shuttle Runs.  Once completed their tie breaktime will be recorded.  The Athletes will start their second round in the same order described above.  The clock will stop when the athlete completes their HSW or Shuttle run at the end of the workout.  Your score will be your time or cap+reps not completed.

Athletes may split work as they choose but MUST tag in and out of the start finish line if they choose to switch. 

Tie Break:
Time of completing HSW/Shuttle Runs after the 1st round of Gymnastics.

Variations:

Intermediate:

30 KB Bench Press 44/26

75' Shuttle Run 

20 Pull-ups

75' Shuttle Run 

30 KB Bench Press 44/26

75' Shuttle Run 

10 Chest-to-Bar + 3 Bar Muscle-ups

15' HSW (5' Increments)

Scaled: 

30 KB Bench Press 35/18

75' Shuttle Run 

30 Ring Rows

75' Shuttle Run 

30 KB Bench Press 35/18

75' Shuttle Run 

10 Pull-ups

45' Shuttle Run

Movement Standards:

KB Bench: Each rep begins with the bottom of each KB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, the bottom of each KB must make contact with the athlete’s chest. The back, head, shoulders and hips must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the KB and place them at the front of the bench. Dropping the KBs will result in a no rep and the athlete will need to re-do the rep.

Shuttle Run:
The first rep of each run starts with the athlete’s feet clearly behind the start line (touching the line is not allowed). The athlete will run the prescribed feet.  At each turn around point, the athlete must touch the floor with one hand behind the line to complete the rep before running back. Touching the line will not count and result in a no rep. The athlete must touch the floor behind the line. The feet do not need to cross the line during turnarounds. On the final run or at anytime the Athletes are switching, the athlete must simply pass the line before beginning their next movement or the switch is made.  Each length is 15' long.

Handstand Walk:
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Athletes can not HS walk backwards, they must walk forward on their hands. Coming down from the hands at any time requires a restart from behind the last required line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. The RX division must complete 15′ of handstand walking unbroken before the athlete can come down from the handstand walk.

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-Up: 

The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up (Strict, kipping or butterfly) 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.

Chest-To-Bar Pull-Up: 

The athlete must start each rep with arms fully extended and feet off the ground. The athlete’s chest must make contact with the bar at or below the collarbone.  Any style of chest-to-bar pull-up (Strict, kipping or butterfly) or grip is permitted as long as the requirements are met.

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 rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

"Shake if Off" (7 minute cap)

7 Sandbag/Dball Cleans - 150/100

7 Rope Climbs - 12'

14 Sandbag/Dball Cleans - 150/100

4 Rope Climbs - 12'

21 Sandbag/Dball Cleans - 150/100

1 Rope Climb - 12'

Workout Flow:

At the call of 3. 2. 1. Go (when the clock reaches 6:00).  With one athlete working at a time, one of the Athletes will advance to their SB/DB and begin the cleans. After the 7 cleans are completed, one athlete will hold the SB/DB in the bearhug position while the other athlete completes the rope climbs.  If the athlete breaks the standard of the bearhug hold, the rope climb athlete must stop.  If the rope climb athlete is in the middle of their climb when the Bearhug standard is broken, the rep will NOT count.   Athletes may share the work as they see fit.  The Athletes will continute with the standards above until the all reps are completed.  Once they complete the last rope climb the time will stop.  

Tie Break:
There is no Tiebreaker for this Event

Variations:

Intermediate:

7 Sandbag/Dball Cleans - 100/80

7 Rope Climbs - 12'

14 Sandbag/Dball Cleans - 100/80

4 Rope Climbs - 12'

21 Sandbag/Dball Cleans - 100/80

1 Rope Climb - 12'

Scaled: 

7 Sandbag/Dball Cleans - 80/50

2 Rope Climbs - 12'

14 Sandbag/Dball Cleans - 80/50

1 Rope Climb - 12'

21 Sandbag/Dball Cleans - 80/50

1 Rope Climb - 12'

Movement Standards:

Sandbag or Dball Cleans:
Athletes must take the sandbag/Dball from the ground and move the sandbag on top of the shoulder. The rep is credited when the sandbag/Dball sits atop the shoulder with hips and knees extended and locked. Athletes can NOT drop the bag over their shoulder to the floor behind them, this will be a no rep. Athletes can perform touch-and-go reps of the sandbag/Dball clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep. Not reaching the top of the shoulder with the majority of the Sandbag will result in a no rep.  Athletes must keep the sandbag/Dball in the designated area for the duration of the workout.

Rope Climbs:
Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes must make contact with the 12’ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.

Bearhug Sandbag/Dball Hold: The sandbag/Dball must be held in the designated area. The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag/dball. If the athlete drops the sandbag/Dball or the standand above is not held at any point during the rope climbs the rope climbing athlete must stop.  If an athlete is in the middle of their rope climb and the standard is not being met that rope climb will be a no rep.

"Should've Said No"

4 x 2.5 Minute AMRAP 

15/12 Echo Bike Calories (Both Athletes at the same time)

10 Synchro Burpees over the worm 150/120

Worm Thrusters in the remaining

Score = Total Thrusters

Workout Flow:

Both Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go the athletes will mount their bikes and begin their calories.  Once BOTH athletes complete the prescribed calories they will move to the worm and start their burpees.  Once they complete the burpees they will start performing worm thrusters until the clock reaches 2:30. In order for a thruster to count it must be finished prior to the clock reaching 2:30.  The athletes will have 30 seconds of rest/transition time to get back to the start/finish line before the next round.  This will be repeated for 4 rounds.  The score will be the total thrusters from all 4 rounds.  

Tie Break:
The tie break will be the number of reps completed in round 1.

Variations:

Intermediate:

4 x 2.5 Minute AMRAP 

12/9 Echo Bike Calories (Both Athletes at the same time)

10 Synchro Burpees over the worm 150/120

Worm Thrusters in the remaining

Score = Total Thrusters

Scaled: 

4 x 2.5 Minute AMRAP 

10/7 Echo Bike Calories (Both Athletes at the same time)

10 Synchro Burpees over the worm 120/120

Worm Thrusters in the remaining

Score = Total Thrusters

Movement Standards:

Echo Bike:
The Echo Bike must be set to zero before each round starts. BOTH Athletes must complete the desired calories before either one can move off the bike.    

Synchro Burpees over the worm:
The worm burpee starts with one athlete on each side of the worm facing the same direction.  Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time.  Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the worm. Stepping over is not permitted. The Athlete does NOT need to use a two foot takeoff.  The rep is credited when the athletes land on the opposite side of the worm.  It will be a NO rep if an Athlete makes contact with the worm during the jump they will have to repeat the whole burpee.

Worm Thruster:
Each Rep Starts with the Athletes on the same side of the worm, with the worm resting on their shoulders.  At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knees at the same time.  At the top, each athlete’s hips and knees must remain extended as the worm is lifted over the athlete’s heads and moved to the opposite shoulders.  The arms do not need to reach full extension as the worm is moved overhead.   The rep is credited when the worm reaches the opposite shoulder of both athletes.

"You Need To Calm Down"

4 Minute AMRAP

15 Dual DB Deadlifts 70/50

10 GHD's

10 Synchro DB Snatches 70/50

Score = Total Reps

Workout Flow:

Athlete A will start on the GHD and Athlete B will start standing upright behind the DBs.  At the call of 3. 2. 1 Athlete A and Athlete B will work at the same time completing the prescribed number of reps.  Once the 15 DB deadlifts and 10 GHD's are completed the Athletes will complete 10 Synchro DB Snatches.  The Athletes will continue with this rep scheme for 4 minutes.  Athletes may choose to complete which ever movement they want as long as they both complete the Synchro DB snatches together.   The score will be the total # of reps after 4 minutes.  

Tie Break:
There will not be a tie breaker for this workout

Variations:

Intermediate:

4 Minute AMRAP

15 Dual DB Deadlifts 50/35

10 GHD's (6' riser)

10 Synchro DB Snatches 50/35

Score = Total Reps

Scaled: 

4 Minute AMRAP

15 Dual DB Deadlifts 35/20

10 Medball sit-ups 14/10

10 Synchro DB Snatches 35/20

Score = Total Reps

Movement Standards:

DB Deadlift
Begin the dumbbell deadlift standing tall and with both dumbbells on the ground. Hands should be placed outside the knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the
front head of both dumbbells should make contact with the ground. At the top of the movement, hips and knees should be fully extended. Dropping the DB will result in a no rep.

MedBall Sit-up:
Each rep begins with the athlete's back making contact with the floor and the athlete holding the medball touching the floor above their head.  The rep is credited when the athlete touches the medball to their feet.  Abmats are permitted but not required.   Athletes may perform the sit-up with bent or straigth legs but the ball still has to touch their feet for the rep to count.  

GHD:
Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated
riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile.  The rep is credited when both hands touch the foot pads.

DB Syncho Snatch:
Each rep starts with both heads of the dumbbell on the ground. All athletes must start with the same arm. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when all athletes have: Knees, hips, and elbow of the working arm fully extended; the middle of the dumbbell in line with, or behind, the body when viewed from the side; the team MUST be synchronized at the top of each rep and if an athlete arrives at the finish position ahead of the others, they may wait for their teammate.  Athletes must alternate arms after each rep.  There is no requirement for when the dumbbell changes hands after the rep is completed.