Affinity Games 2025

Event #1 “Cardio Kids”
Brought to you by: In A Nutshell

RX

Two Part Scored Event:

8min AMReps

Buy in:

160cal Row

100cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
30inch box
Move the box forward every 10 reps

Intermediate/Masters

To Part Scored Event

8min AMReps

Buy in:

130cal Row

80cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
24inch box
Move the box forward every 10 reps

Beginners

To Part Scored Event

8min AMReps

Buy in:

100cal Row

60cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
20inch box (Can step over)
Move the box forward every 10 reps

FLOW
Athletes start: At the designated starting line.

On the call of 3-2-1 GO, all athletes make their way down to the machines. 
The first two athletes can start on both machines. This can be in any order on any machine. The resting two athletes will wait in the holding cell.
All four members of the team take turns tagging in and out of the machines until the prescribed calories are complete on both machines.
NOTE: Only the row time is taken for scoring of Part A. 
Once both machines prescribed calories are completed, one team member at a time will start on the burpee box jump overs. Athletes can tag in and out at any point.
Every 10reps the box must be moved forward to the next mark. This will continue until the 8min mark.

Athletes finish: Athletes continue to accumulate reps until the 8min mark. There is no requirement to finish at the starting line.

SCORING:
Part A - 160 Cal row time
Part B - Total reps of burpee box jump overs

 
MOVEMENT STANDARDS
Movement Name: Run to Machines

Beginning

All four athletes begin in their lane behind the designated starting line.

Middle

Athletes will all remain in their lane.

End

Any two athletes will start on the machines, the remaining two will wait inside of the holding cell, no part of the body shall  be outside of the holding cell.
For an athlete to leave the holding cell, one of the athletes from the machine must first enter the holding cell.

Movement Name: Machines

Beginning

Any two athletes can be on the machines.
Athletes are not to touch the monitor of the machines, judges will turn on monitors and zero prior to each heat.

Middle

Athletes may swap at any time and as often as is required. Working athletes may swap machines without returning to the holding cell.
There must be at least two athletes in the holding cell for the duration of the machine portion of the workout.
A working athlete must enter the holding cell in order to release a resting athlete.
No physical tagging is required, working athlete entering the holding cell constitutes a “tag”.

End

The machine portion will be considered completed when BOTH machine distances have been completed and three athletes are in the holding cell. The judge will signal the start of the burpee box jump overs.
One athlete may move to the burpee box jump overs area and wait if one machine distance is completed earlier, but may not start the burpee box jump overs until released by the judge.
If both athletes are returning to the holding cell, at least one of them must do so to release a resting athlete. If one machine is finished prior to the other, a resting athlete may be released from the holding cell and wait at the box but may not begin the burpee box jump overs

Movement Name: Burpee Box Jump Overs

Beginning

Athlete may start the burpee box jump overs once released by the judge. No penalty will apply for starting early, but only the rep that begins after the release will be counted by the judge.

Middle

From an upright position, athletes will move to chest and thighs touching the ground in any fashion, stepping or jumping out is permitted.
Athletes may choose any orientation, box facing or lateral or a mix for the burpee, as long as they remain in their lane.
A two foot jump is required for the jump. (Step overs are acceptable for beginners)
Jump overs are permitted, but if the athlete chooses to land on top of the box, both feet must touch the top of the box. Feet may touch at different times. 
Feet must go over the box, not around the sides.
Every ten reps, the box progresses forward to the next mark. Box must be flipped or dragged, not carried and must stay in the lane.

End

No finishing line, continue working until the timer finishes at 8 minutes.

Event #2 “Fly High”
In memory of Vicky Dawson
Brought to you by: Frog Grips

RX

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Ring Muscle Ups. Scored in two parts

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.

Then immediately into:

For Time:

4 Rounds of:

25 Chest to Bar

15m OH DB Walking Lunge

15m Handstand Walk

DB = Double 22.5/15kg
Lunge Walk = 2x 7.5m
HS Walk = 2x 7.5m - Unbroken

Intermediate/Masters

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Bar Muscle Ups. Scored in two parts.

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.
If athletes cannot perform Bar Muscle Ups, Chest to Bar can be substituted for a scaled score.

Then immediately into:

For Time:

4 Rounds of:

25 Pull Ups

15m OH DB Walking Lunge

15m Handstand Walk

DB = Double 15/10kg
Lunge Walk = 2x 7.5m
HS Walk = 2x 7.5m - 1.5m unbroken intervals 

Beginners

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Ring Rows. Scored in two parts.

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.

Then immediately into:

For Time:

4 Rounds of:

25 Jumping Chest to Bar

15m OH DB Walking Lunge

15m Wheelbarrow Walk

DB = Double 10/5kg
Lunge Walk = 2x 7.5m
Wheelbarrow Walk = 2x 7.5m - 1.5m unbroken intervals 

FLOW
Athletes start: At the designated starting line.

The theme for this workout is One athlete working while the remaining three athletes stay at the starting line.
On the call of 3-2-1 GO, one athlete (can be either male or female) will run down to the rig to complete their unbroken set of Ring Muscle Ups. This will be the score for Part A.
Once the first athlete breaks, they must run back to the starting line and tag the next athlete. With the remaining time in the 2min window Athletes can continue to tag in and out at any point and add reps to the total rep score for Part B. These reps DO NOT need to be unbroken. 
At the 2min mark - Time starts for Part C (timed portion) of the event. 
Yes, an athlete can go directly from the Rings to start the Chest to Bars. This athlete does not need to go back to the starting line.
Continuing with the theme of One athlete working at a time, the team will complete four rounds of the workout. 
Athletes can tag in and out, at the starting line, at any point. There is no minimum work requirement for any athlete. 
On completion of all four rounds, the final athlete on the floor must run back to the starting line to complete the event.

Athletes finish: Time will be taken when all athletes are back at the starting line.

SCORING:
Part A: Max Unbroken Set - Only one athlete to complete. Can be either Male or Female
Part B: Total Reps in 2mins - Including the unbroken set + additional reps from the team.
Part C: For Time

MOVEMENT STANDARDS
Movement Name: Part A and Part B - Ring Muscle Ups/Bar Muscle Ups/Ring Rows

Beginning

All four athletes begin in their lane behind the designated starting line.
Three athletes to remain behind the starting line while the working athlete completes Scored Part A, B and C.
No physical tagging is required, working athlete crossing the start line constitutes a “tag”.
Once the first athlete has gained a score in Part A, they can either return and tag any other team member to continue the reps for Part B or, they can remain and continue accumulating reps for Part B.
The three non working athletes are to remain behind the line, with one exception, if a shorter athlete requires aid to reach the rings, another athlete may help them up but must return to behind the line for safety.
Risers will be supplied for the bar muscle ups.
Note for Intermediate -Chest to bar option for Part A and B must be nominated prior to beginning the event, teams may not resort back to CTB once timer has started.

Middle

Ring Muscle Up - any form of Ring Muscle Up is acceptable, strict/kip/butterfly.
Athlete must begin at the bottom and complete at the top each rep with locked out arms and feet off the floor. At the top, whilst there is no requirement for total control, the shoulder must be stacked vertically over the wrist when the elbow is locked out.
No form of press is required to achieve lockout.
Bar Muscle Up - any form of bar muscle up is acceptable, strict/kip/glide kip.
Athlete must begin at the bottom and complete at the top each rep with locked out arms and feet off the floor. At the top, the shoulder must be past the centre line of the bar when the elbow is locked out.
Feet may come above the bar in the swing, ie glide kip.
No form of press out is required to achieve lockout.
Ring Rows - Any part of the foot must be touching the tape line for the duration of the ring rows.
Either strict or kipping Ring Rows is acceptable, hips may break at the bottom of the row.
Arms must be locked out at the bottom of the ring row
Shoulders, hips and knees must be in a line at the top of the ring row.
The top of the rib cage must pass the outside of the ring at the top for the rep to be credited.

End

Scores for Part A and Part B will recorded
Working athlete may continue immediately into Part C, or return to the start line to tag and release another athlete.

Movement Name: Chest to Bar/Pull Up

Beginning

Any form of Chest to Bar or Pull Up is acceptable, strict/kip/butterfly.
Athlete must begin at the bottom with arms locked out and feet off the ground.

Middle

Chest to Bar - athlete must contact the bar with any part of the chest, below the collar bone.
Pull Up - athlete must get their chin clearly higher than the top of the bar at the top.

End

Athlete will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.

Movement Name: Jumping Chest to Bar

Beginning

Note, the bar must be higher than the athletes head when at a fully extended standing position. The athlete can choose to stand on the floor, riser or box. The box can be at any height, 20, 24 or 30 inch providing bar is higher than the athletes head as mentioned above. 
Athlete begins each rep with the feet on the floor, riser  or box, hands can be on the bar.
Athlete may use any form of momentum to reach the top position, ie kip swing.

Middle

Athlete must contact the bar with any part of the chest, below the collar bone.

End

Athlete will drop to the standing position on the ground/riser after each rep, no straight arm lockout is required before dropping down.

Movement Name: OverHead Dumbbell  Walking Lunge

Beginning

Knee sleeves may be worn for this event, but only one layer of knee sleeve is permitted.
Dumbbells begin on the floor behind the line for the lunge walks.
Db’s must be overhead prior to beginning the lunge walks.
Both feet begin behind the line and cannot progress forward until both db’s are clearly overhead.

Middle

Db’s are required to be overhead in any fashion during each lunge step. Db’s may be touching each other or apart, elbows may be bent or locked out, and db may be oriented horizontally or vertically.
DB’s may not rest on any part of the body during the lunge step.
Feet begin behind the line and lunge forwards.
Knee to contact the ground during each lunge step.
Db’s may rest on the body if the athlete is standing with both feet together, but must return overhead prior to the next lunge step.
Feet may come together in contact with the ground at the top of each lunge step, but shuffling forward is not permitted. 
Same gender athletes may swap after any section is completed, but only one gender can complete a full walking lunge component.

End

Db’s to remain overhead until both feet cross the final line.
Feet must be clearly over the line to finish. One more lunge step will be required if athlete steps on the line.

Movement Name: Handstand Walk

Beginning

Hands begin behind the marked line.
If any part of the hand comes in contact with the start line, the athlete must reset and start again.

Middle

Athlete must remain in their lane.
Each section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the previous section and begin again. As at the starting line, hands must not touch the line when starting each section.
Athletes may tag in and out as often as they like, but a new athlete must begin behind the last completed line.

End

Demonstrating control is not required when crossing the finishing line, as long as both hands have made contact with the ground completely over the finishing line of every section and the final HS walk area line before any other part of the body comes in contact with the ground.

Movement Name: Wheelbarrow Walk

Beginning

Hands begin behind the marked line.
If any part of the hand comes in contact with the start line, the athlete must reset and start again.
Feet to be supported prior to the hands crossing the line.
The supporting athlete must hold the legs of the working athletes anywhere below the knee.

Middle

Athlete must remain in their lane.
Each section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the previous section and begin again. As at the starting line, hands must not touch the line when starting each section.
Athletes may tag in and out as often as they like, but a new athlete must begin behind the last completed line.

End

Demonstrating control is not required when crossing the finishing line, as long as both hands have made contact with the ground completely over the finishing line of every section and the final wheel barrow walk area line before any other part of the body comes in contact with the ground.

Event 3 - "Get Jac'D"
Brought to you by: JAC - Wanneroo Motors

RX

Five Part Scored Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 45kg

25 Ground to Overhead @ 55kg

20 Ground to Overhead @ 65kg

15 Ground to Overhead @ 85kg

10 Ground to Overhead @ 95kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

Intermediate/Masters

Five Part Scored Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 30kg

25 Ground to Overhead @ 40kg

20 Ground to Overhead @ 45kg

15 Ground to Overhead @ 60kg

10 Ground to Overhead @ 70kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

Beginners

Two Part Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 25kg

25 Ground to Overhead @ 30kg

20 Ground to Overhead @ 35kg

15 Ground to Overhead @ 45kg

10 Ground to Overhead @ 55kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

 
FLOW
Athletes start: At the designated starting line.

The theme for this workout is One athlete working while the remaining three athletes stay at the starting line.
On the call of 3-2-1 GO, one athlete (can be either male or female) will run down to the first preloaded barbell and begin completing reps of Ground to Overhead (G2O).
There is no minimum work requirement. So each athlete in any order can complete any amount of reps.  
Athletes can tag in and out at any point by running back to the starting line and tagging in the next athlete. 
Once all the prescribed reps are completed at the first weight. One additional athlete can run down to assist with moving the bar to the next section and load the additional weight.
The two athletes moving the bar forward to the next loading station MUST carry the bar in a farmers carry. BARS CAN NOT BE ROLLED.
Once the bar has been successfully moved to the next loading station, AND the bar has been loaded to the next weight. The additional athlete must run back to the starting line.
The team will continue in this fashion until all five bar loads & reps have been completed. 
Time for Part A will be taken when the last athlete makes it back to the starting line with the rest of the team.
The Team can then start the 1RM Clean. 

All four athletes have the remaining time to each record a successful 1RM clean.
Only one athlete lifting at a time. All four athletes are allowed to be on the floor. 
All four athletes can assist with loading bars.
The males will use a 20kg bar. This bar will initially be unloaded at the start. No, the bar cannot be loaded during the timed section (part A) of this event. 
The females will use the loaded 15kg bar from Part A.
There will be 187.5kg of plates available in each lane. All four athletes will share these plates between the two bars.
6x 20kg
2x 15kg
2x 10kg
2x 5kg
2x 2.5kg
2x 1.25kg
At the time cap, the lift will count as long as the bar has left the floor at the buzzer.

Athletes finish: 

Part A - Time will be taken when all athletes are back at the starting line.

Part B to E - Will end at the bars when time is called at the 12min mark.

SCORING:
Five Part Scored Event

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load
The females will be on one leader board and the males will be on another.

MOVEMENT STANDARDS
Movement Name: Part A - Ground to Overhead

Beginning

All four athletes begin behind the start line.
Athletes must stay in their lane at all times.
Bar orientation remains parallel to lanes throughout the event.
For the lift, the bar starts at the ground.

Middle

Athletes may swap at any time and as often as is required.
A working athlete must cross the starting line  in order to release a resting athlete.
No physical tagging is required, working athlete crossing the starting line constitutes a “tag”.
Any form of ground to overhead is acceptable. Squat can be used for any movement, push or jerk may be used, and press outs are acceptable. 
Deadlift into hang snatch or clean is acceptable. This includes if the bar fails to remain at the shoulder for a clean but is caught at the hip.
Split jerks may be used as long as the athlete stays within their lane. If any part of the body crosses outside of the lane, it will constitute a no rep.
If a clean is used as the first part of the lift, a failed press/push/jerk will not require the clean to be repeated, the shoulder to overhead portion may be attempted again.
Clips must be used and must be outside ALL plates.

End

Controlled lockout of the bar is required at the top. 
Knees locked out, hips fully open, elbows locked out with bar directly overhead.
Bar may not be forward of the torso in the lockout.
Final lifter must cross the start line to complete Part A.

Movement Name: Part A - Farmers Carry

Beginning

Bar begins at the ground.
One athlete on either side of the bar.

Middle

Bar may be held anywhere, inside or outside the plates is acceptable.
Athletes must stay in their lane at all times.

End

Bar is placed down in next lifting cell.

Movement Name: Part B,C,D,E

Beginning

20kg bar will be unloaded at the start of Parts B-E
15kg bar will be loaded with the final weight from Part A.
Bar weights may both be adjusted at any time after Part A is completed.
One athlete lifts at a time, one bar must be in contact with the ground at all times.
Bar begins at the ground.

Middle

Bar travels in one continuous movement from the ground to the front rack receival position. 
Cleans from the hip will not be accepted.
Squat, power or split clean are acceptable. 
There is no limit on attempts
Athletes must stay in their lane and lifting zone at all times.

End

For the weight of the lift to be counted towards the final score, the feet must be together, with knees locked out, hips open, bar in the front rack and elbows forward of the bar. “Popping” the bar off the front rack is not permitted.
The lift may be completed after the buzzer, but the bar must leave the ground prior to the buzzer for the lift to count.

Event 4 - "Over It!"
Brought to you by: Body Right Massage

RX

For Time: (10min Cap)

120m Suicide Sprints

10 Pull overs

20 Box Get Overs @ 48inch

100 Partner Rainbow Wallballs 30/20lb

20 Box Get Overs @ 48inch

10 Pull overs

120m Suicide Sprint

Intermediate/Masters

For Time: (10min Cap)

120m Suicide Sprints

20 Chest to Bar

20 Box Get Overs @ 48inch

100 Partner Rainbow Wallballs 20/14lb

20 Box Get Overs @ 48inch

20 Chest to Bar

120m Suicide Sprint

Beginners

For Time: (10min Cap)

90m Suicide Sprints

10 Toe to Rings

20 Box Get Overs @ 30inch

100 Partner Rainbow Wallballs 14/10lb

20 Box Get Overs @ 30inch

10 Toes to Rings

90m Suicide Sprint

 
FLOW
Athletes start: At the designated starting line.

On the call of “3-2-1 GO,” one athlete (male or female) will run to the opposite end of the arena to begin suicide sprints.
Only the chosen athlete may complete the suicide sprints—no tagging out until all sprints are finished. 
At the start and at each 3-meter turnaround point, the athlete must lie flat on the floor (this is not a burpee), then return to the starting point.
This continues with each sprint increasing by 3 meters (e.g., 3m, 6m, 9m, etc.).

SUICIDE SPRINT LAYOUT - RX/INT/MASTERS

SUICIDE SPRINT LAYOUT - BEGINNERS

Once the suicide sprints are completed the athletes can then continue working through the movements, tagging in and out at any point by running back to the starting line and tagging in the next athlete until the partner rainbow wallballs.  
At the conclusion of the box get overs. The athlete that completed the get overs must run back to the starting line, tag their team mate and run down to the wallball target.
The partner rainbow wallballs must be completed in same sex pairs. MM/FF. 
Once the rainbow wallballs are completed then athletes can then continue working through the movements, tagging in and out at any point by running back to the starting line and tagging in the next athlete until the final set of suicide sprints. 
Once again, the suicide sprints MUST be completed by a chosen athlete (it can be a different athlete than the first set. You cannot tag out until the suicide sprints are done. 

Athletes finish: 

Time will be taken when the final athlete that is completing the sprints is back at the starting line.

SCORING:
For Time

MOVEMENT STANDARDS
Movement Name: Suicide Sprint

Beginning

Athlete will begin in the prone position, laying flat on the floor, both hands behind the start line of the sprint zone.

Middle

Sprint  in the following order;
RX/INT/MASTERS
Full length of zone (white), then, first marker and return (red line), second marker and return (yellow line), third marker and return (green line), fourth marker and return (blue line), then three full lengths of sprint zone, finishing by crossing the 15m line where they started.
BEG
Full length of zone (white), then, first marker and return (red line), second marker and return (yellow line), third marker and return (green line), fourth marker and return (blue line), then full length of sprint zone, finishing by crossing the 15m line where they started.

Each time the athlete finishes a length, they must return to the prone position prior to starting the next distance.
The prone position consists of hands full clear and behind the marker line. Head and or shoulder can be over. 

End

No prone position is required at the end of the sprints.
Once the athlete has crossed the final line for the sprints, they may return to the start line to tag and release another team mate, or continue to the rig for the Pull Overs/Chest to Bar/Toes to Rings.

Movement Name: Pull Over

Beginning

Each rep begins with arms locked out at the bottom of the rep.

Middle

Palms in a pronated grip.
Feet travel upwards on the opposite side of the bar to the palms.
Hips and torso follow feet up and rotate over the bar.
Elbows must be locked out as the shoulders pass over the bar, but paused control is not required.

End

Rep is credited when the athlete returns to the arms locked out in the hanging position.

Movement Name: Box Get Overs

Beginning

Athlete starts in the standing position facing the box stack.

Middle

Hands may be used to assist in the jump up on top of the box stack.
Both hands and both legs must contact the top of the box as the athlete crosses over the box.
Athletes must go over the top of the box, not around the sides.

End

Rep is credited when both feet contact the ground on the other side.
Hands are not required to come off the top of the box at any stage.

Movement Name: Partner Rainbow Wallballs

Beginning

Second athlete will be released from the start line once the Box Jump Overs are completed and the working athlete tags them out.
Athletes will stand side by side in same gender pairs, inside their lane.

Middle

Hips must go below parallel at the bottom.
Wallball must make contact anywhere on the target.
Partners must alternate turns.
Pairs may swap out at anytime
Pairs may swap sides but must be holding the ball while they do so.

End

Final rep is credited as ball contacts the target.

Event 5 - "Gimmie a Hug"
Brought to you by: CrossFit Access

RX

15min AMReps of:

120m Bear Hug Carry

100 T2B

80 Sandbag Squats

60 HSPU

Max Sand Bag Cleans Over Box

Sand Bag 75/50kg
Sandbag squats on shoulder
HSPU - any style
Box Height 48inch

Intermediate/Masters

15min AMReps of:

120m Bear Hug Carry

80 T2B

80 Sandbag Squats

60 Abmat HSPU

Max Sand Bag Cleans over box

Sand Bag 50/40kg
Sandbag squats on shoulder
HSPU - any style
Box Height 48inch

Beginners

15min AMReps of:

120m Bear Hug Carry

100 Abmat Sit Ups

80 Sandbag Squats

60 DB Push Press

Max Sand Bag Cleans over box

Sand Bag 40/30kg
Sandbag squats on shoulder
DB 15/10kg
Box Height 48inch
 
FLOW
Athletes start: At the designated starting line.

On the call of “3-2-1 GO,” one athlete (male or female) will run to the sand bag (there will be male and female bags) and begin their sandbag bear hug carry. The 120m is split into 7.5m increments. Athletes can only tag in & out every 15m. Eg the starting line.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 120m bear hug carry is completed, the athlete completing the final carry can either run back to the starting line and tag in a teammate or move straight to the T2B. 
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 100 T2B are completed, the athlete completing the final T2B can either run back to the starting line and tag in a teammate or move straight to the sand bag squats.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 80 sand bag squats are completed, the athlete completing the final squats can either run back to the starting line and tag in a teammate or move straight to the HSPU.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 60 HSPU are completed, the athlete completing the final HSPU must run back to the starting line and tag their team mates to release them for the sand bag over box.
Two athletes are required to complete the sand bag over box. One athlete on each side. This must be done in same sex pairs. 
The same sex pairs can tag in and out at any point. There is no minimum work requirement. 
The pair must move the box forward every 10 reps..
This will continue until the 15min timer ends.

Athletes finish: Athletes continue to accumulate reps until the 15min mark. There is no requirement to finish at the starting line.

SCORING:
Total Reps

 
MOVEMENT STANDARDS
Movement Name: Bear Hug Carry

Beginning

Sandbag begins on the floor.

Middle

Once the sandbag is lifted, the “hug” position is anywhere on the front of the torso. 
The bag must remain below the chin and above the thighs. The bag may not be rested on the thighs.
The bag may be supported by the arms only.
Any grip is acceptable on the bag, gymnastics grips may be used to aid grip.
Holding the bag in any orientation is acceptable.
Hitching the bag to reset the position is acceptable, as long as the bag doesn’t contact the thighs.
The bag may be dropped and picked up again.
Athletes must remain in their lane.

End

Sandbag finishes on the floor.

Movement Name: Toes to Bar

Beginning

Begins in the hang with arms at full extension and heels behind the bar.

Middle

Toes of both feet to contact the bar in between the hands.

End

For continuous reps, at the bottom of the rep, the arms must be extended and the heels behind the bar.
Feet and elbow standard is not required if the athlete drops down from the bar.

Movement Name: Abmat Sit Ups

Beginning

Athlete begins in the seated position.
Abmat behind the torso.
Hands contacting the shoe/foot.

Middle

Athlete is in the extended position horizontally.
Hands must touch the floor past the head.
Hands are not required to be together.

End

Athlete must return to the beginning position for the rep to count.

Movement Name: Sandbag Squats

Beginning

Bag begins on the floor.

Middle

Any form of clean is acceptable to get the bag to the shoulder.
Single motion in the clean is not required.
Bag must rest on top of the shoulder during the squat portion.
Hips must go below parallel at the bottom of the squat.
Full extension is required at the top, knees locked out, hips open and the bag over the centre of the foot.

End

Full extension at the top must be achieved before the bag is dropped.
Rep is credited when full extension is achieved. 

Movement Name: Handstand Pushups

Beginning

A 1m x 1m foam mat will be provided to cushion your head. 
Hand must be inside the mat at all times during the HSPU.
The rep begins with the arms extended and in a straight line with the body. 
Only the feet may be in contact with the wall at the beginning and the top of each rep.

Middle

Head must contact the floor/abmat at the bottom of the rep.
Hands may be readjusted while in the bottom position, but must be in contact inside the mat prior to ascending.

End

Athlete must return to the top position for the rep to count - arms extended and in a straight line with the body, only feet against the wall.

Movement Name: Sandbag Cleans Over a Box

Beginning

Sandbag begins on the floor next to the box.
One athlete (same gender) must be located on either side of the box.

Middle

Sandbag is cleaned in any fashion to the top of the box. 
Control of the sandbag at the top of the clean is not required.
The bag must contact the top of the box.
Either/both athletes may push/pull the bag off the opposite side of the box to where the clean was performed for that rep.
The bag must alternate sides.
Athletes may swap out at any time in MM/FF pairs, as long as one athlete is on either side of the box while the rep is being completed.

End

Rep is credited once the ball has made contact with the floor again.

Event #1 “Cardio Kids”
Brought to you by: In A Nutshell

RX

Two Part Scored Event:

8min AMReps

Buy in:

160cal Row

100cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
30inch box
Move the box forward every 10 reps

Intermediate/Masters

To Part Scored Event

8min AMReps

Buy in:

130cal Row

80cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
24inch box
Move the box forward every 10 reps

Beginners

To Part Scored Event

8min AMReps

Buy in:

100cal Row

60cal Echo

-Then-

Max Burpee box jump overs in remaining time. 

Both machines working at the same time.
20inch box (Can step over)
Move the box forward every 10 reps

FLOW
Athletes start: At the designated starting line.

On the call of 3-2-1 GO, all athletes make their way down to the machines. 
The first two athletes can start on both machines. This can be in any order on any machine. The resting two athletes will wait in the holding cell.
All four members of the team take turns tagging in and out of the machines until the prescribed calories are complete on both machines.
NOTE: Only the row time is taken for scoring of Part A. 
Once both machines prescribed calories are completed, one team member at a time will start on the burpee box jump overs. Athletes can tag in and out at any point.
Every 10reps the box must be moved forward to the next mark. This will continue until the 8min mark.

Athletes finish: Athletes continue to accumulate reps until the 8min mark. There is no requirement to finish at the starting line.

SCORING:
Part A - 160 Cal row time
Part B - Total reps of burpee box jump overs

 
MOVEMENT STANDARDS
Movement Name: Run to Machines

Beginning

All four athletes begin in their lane behind the designated starting line.

Middle

Athletes will all remain in their lane.

End

Any two athletes will start on the machines, the remaining two will wait inside of the holding cell, no part of the body shall  be outside of the holding cell.
For an athlete to leave the holding cell, one of the athletes from the machine must first enter the holding cell.

Movement Name: Machines

Beginning

Any two athletes can be on the machines.
Athletes are not to touch the monitor of the machines, judges will turn on monitors and zero prior to each heat.

Middle

Athletes may swap at any time and as often as is required. Working athletes may swap machines without returning to the holding cell.
There must be at least two athletes in the holding cell for the duration of the machine portion of the workout.
A working athlete must enter the holding cell in order to release a resting athlete.
No physical tagging is required, working athlete entering the holding cell constitutes a “tag”.

End

The machine portion will be considered completed when BOTH machine distances have been completed and three athletes are in the holding cell. The judge will signal the start of the burpee box jump overs.
One athlete may move to the burpee box jump overs area and wait if one machine distance is completed earlier, but may not start the burpee box jump overs until released by the judge.
If both athletes are returning to the holding cell, at least one of them must do so to release a resting athlete. If one machine is finished prior to the other, a resting athlete may be released from the holding cell and wait at the box but may not begin the burpee box jump overs

Movement Name: Burpee Box Jump Overs

Beginning

Athlete may start the burpee box jump overs once released by the judge. No penalty will apply for starting early, but only the rep that begins after the release will be counted by the judge.

Middle

From an upright position, athletes will move to chest and thighs touching the ground in any fashion, stepping or jumping out is permitted.
Athletes may choose any orientation, box facing or lateral or a mix for the burpee, as long as they remain in their lane.
A two foot jump is required for the jump. (Step overs are acceptable for beginners)
Jump overs are permitted, but if the athlete chooses to land on top of the box, both feet must touch the top of the box. Feet may touch at different times. 
Feet must go over the box, not around the sides.
Every ten reps, the box progresses forward to the next mark. Box must be flipped or dragged, not carried and must stay in the lane.

End

No finishing line, continue working until the timer finishes at 8 minutes.

Event #2 “Fly High”
In memory of Vicky Dawson
Brought to you by: Frog Grips

RX

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Ring Muscle Ups. Scored in two parts

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.

Then immediately into:

For Time:

4 Rounds of:

25 Chest to Bar

15m OH DB Walking Lunge

15m Handstand Walk

DB = Double 22.5/15kg
Lunge Walk = 2x 7.5m
HS Walk = 2x 7.5m - Unbroken

Intermediate/Masters

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Bar Muscle Ups. Scored in two parts.

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.
If athletes cannot perform Bar Muscle Ups, Chest to Bar can be substituted for a scaled score.

Then immediately into:

For Time:

4 Rounds of:

25 Pull Ups

15m OH DB Walking Lunge

15m Handstand Walk

DB = Double 15/10kg
Lunge Walk = 2x 7.5m
HS Walk = 2x 7.5m - 1.5m unbroken intervals 

Beginners

Three Part Scored Event:

10min Total Cap:

2min Max Reps of Ring Rows. Scored in two parts.

Part A - Max unbroken set. Complete by one athlete only.  
Part B - In the remaining time, the rest of the team contributes towards the total reps.

Then immediately into:

For Time:

4 Rounds of:

25 Jumping Chest to Bar

15m OH DB Walking Lunge

15m Wheelbarrow Walk

DB = Double 10/5kg
Lunge Walk = 2x 7.5m
Wheelbarrow Walk = 2x 7.5m - 1.5m unbroken intervals 

FLOW
Athletes start: At the designated starting line.

The theme for this workout is One athlete working while the remaining three athletes stay at the starting line.
On the call of 3-2-1 GO, one athlete (can be either male or female) will run down to the rig to complete their unbroken set of Ring Muscle Ups. This will be the score for Part A.
Once the first athlete breaks, they must run back to the starting line and tag the next athlete. With the remaining time in the 2min window Athletes can continue to tag in and out at any point and add reps to the total rep score for Part B. These reps DO NOT need to be unbroken. 
At the 2min mark - Time starts for Part C (timed portion) of the event. 
Yes, an athlete can go directly from the Rings to start the Chest to Bars. This athlete does not need to go back to the starting line.
Continuing with the theme of One athlete working at a time, the team will complete four rounds of the workout. 
Athletes can tag in and out, at the starting line, at any point. There is no minimum work requirement for any athlete. 
On completion of all four rounds, the final athlete on the floor must run back to the starting line to complete the event.

Athletes finish: Time will be taken when all athletes are back at the starting line.

SCORING:
Part A: Max Unbroken Set - Only one athlete to complete. Can be either Male or Female
Part B: Total Reps in 2mins - Including the unbroken set + additional reps from the team.
Part C: For Time

MOVEMENT STANDARDS
Movement Name: Part A and Part B - Ring Muscle Ups/Bar Muscle Ups/Ring Rows

Beginning

All four athletes begin in their lane behind the designated starting line.
Three athletes to remain behind the starting line while the working athlete completes Scored Part A, B and C.
No physical tagging is required, working athlete crossing the start line constitutes a “tag”.
Once the first athlete has gained a score in Part A, they can either return and tag any other team member to continue the reps for Part B or, they can remain and continue accumulating reps for Part B.
The three non working athletes are to remain behind the line, with one exception, if a shorter athlete requires aid to reach the rings, another athlete may help them up but must return to behind the line for safety.
Risers will be supplied for the bar muscle ups.
Note for Intermediate -Chest to bar option for Part A and B must be nominated prior to beginning the event, teams may not resort back to CTB once timer has started.

Middle

Ring Muscle Up - any form of Ring Muscle Up is acceptable, strict/kip/butterfly.
Athlete must begin at the bottom and complete at the top each rep with locked out arms and feet off the floor. At the top, whilst there is no requirement for total control, the shoulder must be stacked vertically over the wrist when the elbow is locked out.
No form of press is required to achieve lockout.
Bar Muscle Up - any form of bar muscle up is acceptable, strict/kip/glide kip.
Athlete must begin at the bottom and complete at the top each rep with locked out arms and feet off the floor. At the top, the shoulder must be past the centre line of the bar when the elbow is locked out.
Feet may come above the bar in the swing, ie glide kip.
No form of press out is required to achieve lockout.
Ring Rows - Any part of the foot must be touching the tape line for the duration of the ring rows.
Either strict or kipping Ring Rows is acceptable, hips may break at the bottom of the row.
Arms must be locked out at the bottom of the ring row
Shoulders, hips and knees must be in a line at the top of the ring row.
The top of the rib cage must pass the outside of the ring at the top for the rep to be credited.

End

Scores for Part A and Part B will recorded
Working athlete may continue immediately into Part C, or return to the start line to tag and release another athlete.

Movement Name: Chest to Bar/Pull Up

Beginning

Any form of Chest to Bar or Pull Up is acceptable, strict/kip/butterfly.
Athlete must begin at the bottom with arms locked out and feet off the ground.

Middle

Chest to Bar - athlete must contact the bar with any part of the chest, below the collar bone.
Pull Up - athlete must get their chin clearly higher than the top of the bar at the top.

End

Athlete will finish the rep by extending the arms to lock out at the bottom or dropping down from the bar.

Movement Name: Jumping Chest to Bar

Beginning

Note, the bar must be higher than the athletes head when at a fully extended standing position. The athlete can choose to stand on the floor, riser or box. The box can be at any height, 20, 24 or 30 inch providing bar is higher than the athletes head as mentioned above. 
Athlete begins each rep with the feet on the floor, riser  or box, hands can be on the bar.
Athlete may use any form of momentum to reach the top position, ie kip swing.

Middle

Athlete must contact the bar with any part of the chest, below the collar bone.

End

Athlete will drop to the standing position on the ground/riser after each rep, no straight arm lockout is required before dropping down.

Movement Name: OverHead Dumbbell  Walking Lunge

Beginning

Knee sleeves may be worn for this event, but only one layer of knee sleeve is permitted.
Dumbbells begin on the floor behind the line for the lunge walks.
Db’s must be overhead prior to beginning the lunge walks.
Both feet begin behind the line and cannot progress forward until both db’s are clearly overhead.

Middle

Db’s are required to be overhead in any fashion during each lunge step. Db’s may be touching each other or apart, elbows may be bent or locked out, and db may be oriented horizontally or vertically.
DB’s may not rest on any part of the body during the lunge step.
Feet begin behind the line and lunge forwards.
Knee to contact the ground during each lunge step.
Db’s may rest on the body if the athlete is standing with both feet together, but must return overhead prior to the next lunge step.
Feet may come together in contact with the ground at the top of each lunge step, but shuffling forward is not permitted. 
Same gender athletes may swap after any section is completed, but only one gender can complete a full walking lunge component.

End

Db’s to remain overhead until both feet cross the final line.
Feet must be clearly over the line to finish. One more lunge step will be required if athlete steps on the line.

Movement Name: Handstand Walk

Beginning

Hands begin behind the marked line.
If any part of the hand comes in contact with the start line, the athlete must reset and start again.

Middle

Athlete must remain in their lane.
Each section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the previous section and begin again. As at the starting line, hands must not touch the line when starting each section.
Athletes may tag in and out as often as they like, but a new athlete must begin behind the last completed line.

End

Demonstrating control is not required when crossing the finishing line, as long as both hands have made contact with the ground completely over the finishing line of every section and the final HS walk area line before any other part of the body comes in contact with the ground.

Movement Name: Wheelbarrow Walk

Beginning

Hands begin behind the marked line.
If any part of the hand comes in contact with the start line, the athlete must reset and start again.
Feet to be supported prior to the hands crossing the line.
The supporting athlete must hold the legs of the working athletes anywhere below the knee.

Middle

Athlete must remain in their lane.
Each section must be completed unbroken, if an athlete drops down in the middle of a section, they will need to return to the previous section and begin again. As at the starting line, hands must not touch the line when starting each section.
Athletes may tag in and out as often as they like, but a new athlete must begin behind the last completed line.

End

Demonstrating control is not required when crossing the finishing line, as long as both hands have made contact with the ground completely over the finishing line of every section and the final wheel barrow walk area line before any other part of the body comes in contact with the ground.

Event 3 - "Get Jac'D"
Brought to you by: JAC - Wanneroo Motors

RX

Five Part Scored Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 45kg

25 Ground to Overhead @ 55kg

20 Ground to Overhead @ 65kg

15 Ground to Overhead @ 85kg

10 Ground to Overhead @ 95kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

Intermediate/Masters

Five Part Scored Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 30kg

25 Ground to Overhead @ 40kg

20 Ground to Overhead @ 45kg

15 Ground to Overhead @ 60kg

10 Ground to Overhead @ 70kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

Beginners

Two Part Event:

12min Total Cap:

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load

On A Running Clock:

For Time:

30 Ground to Overhead @ 25kg

25 Ground to Overhead @ 30kg

20 Ground to Overhead @ 35kg

15 Ground to Overhead @ 45kg

10 Ground to Overhead @ 55kg

Then Immediately Into:

For Load (In remaining time)

1RM Clean

Barbell will be a 15kg bar for Part A.
Only one person working at a time.
Athletes can lift any bar, in any order. 
Bar MUST move forward at each weight.
1RM Clean can be Power or Squat

 
FLOW
Athletes start: At the designated starting line.

The theme for this workout is One athlete working while the remaining three athletes stay at the starting line.
On the call of 3-2-1 GO, one athlete (can be either male or female) will run down to the first preloaded barbell and begin completing reps of Ground to Overhead (G2O).
There is no minimum work requirement. So each athlete in any order can complete any amount of reps.  
Athletes can tag in and out at any point by running back to the starting line and tagging in the next athlete. 
Once all the prescribed reps are completed at the first weight. One additional athlete can run down to assist with moving the bar to the next section and load the additional weight.
The two athletes moving the bar forward to the next loading station MUST carry the bar in a farmers carry. BARS CAN NOT BE ROLLED.
Once the bar has been successfully moved to the next loading station, AND the bar has been loaded to the next weight. The additional athlete must run back to the starting line.
The team will continue in this fashion until all five bar loads & reps have been completed. 
Time for Part A will be taken when the last athlete makes it back to the starting line with the rest of the team.
The Team can then start the 1RM Clean. 

All four athletes have the remaining time to each record a successful 1RM clean.
Only one athlete lifting at a time. All four athletes are allowed to be on the floor. 
All four athletes can assist with loading bars.
The males will use a 20kg bar. This bar will initially be unloaded at the start. No, the bar cannot be loaded during the timed section (part A) of this event. 
The females will use the loaded 15kg bar from Part A.
There will be 187.5kg of plates available in each lane. All four athletes will share these plates between the two bars.
6x 20kg
2x 15kg
2x 10kg
2x 5kg
2x 2.5kg
2x 1.25kg
At the time cap, the lift will count as long as the bar has left the floor at the buzzer.

Athletes finish: 

Part A - Time will be taken when all athletes are back at the starting line.

Part B to E - Will end at the bars when time is called at the 12min mark.

SCORING:
Five Part Scored Event

Part A - For Time
Part B - Female One, Load
Part C - Female Two, Load
Part D - Male One, Load
Part E - Male Two, Load
The females will be on one leader board and the males will be on another.

MOVEMENT STANDARDS
Movement Name: Part A - Ground to Overhead

Beginning

All four athletes begin behind the start line.
Athletes must stay in their lane at all times.
Bar orientation remains parallel to lanes throughout the event.
For the lift, the bar starts at the ground.

Middle

Athletes may swap at any time and as often as is required.
A working athlete must cross the starting line  in order to release a resting athlete.
No physical tagging is required, working athlete crossing the starting line constitutes a “tag”.
Any form of ground to overhead is acceptable. Squat can be used for any movement, push or jerk may be used, and press outs are acceptable. 
Deadlift into hang snatch or clean is acceptable. This includes if the bar fails to remain at the shoulder for a clean but is caught at the hip.
Split jerks may be used as long as the athlete stays within their lane. If any part of the body crosses outside of the lane, it will constitute a no rep.
If a clean is used as the first part of the lift, a failed press/push/jerk will not require the clean to be repeated, the shoulder to overhead portion may be attempted again.
Clips must be used and must be outside ALL plates.

End

Controlled lockout of the bar is required at the top. 
Knees locked out, hips fully open, elbows locked out with bar directly overhead.
Bar may not be forward of the torso in the lockout.
Final lifter must cross the start line to complete Part A.

Movement Name: Part A - Farmers Carry

Beginning

Bar begins at the ground.
One athlete on either side of the bar.

Middle

Bar may be held anywhere, inside or outside the plates is acceptable.
Athletes must stay in their lane at all times.

End

Bar is placed down in next lifting cell.

Movement Name: Part B,C,D,E

Beginning

20kg bar will be unloaded at the start of Parts B-E
15kg bar will be loaded with the final weight from Part A.
Bar weights may both be adjusted at any time after Part A is completed.
One athlete lifts at a time, one bar must be in contact with the ground at all times.
Bar begins at the ground.

Middle

Bar travels in one continuous movement from the ground to the front rack receival position. 
Cleans from the hip will not be accepted.
Squat, power or split clean are acceptable. 
There is no limit on attempts
Athletes must stay in their lane and lifting zone at all times.

End

For the weight of the lift to be counted towards the final score, the feet must be together, with knees locked out, hips open, bar in the front rack and elbows forward of the bar. “Popping” the bar off the front rack is not permitted.
The lift may be completed after the buzzer, but the bar must leave the ground prior to the buzzer for the lift to count.

Event 4 - "Over It!"
Brought to you by: Body Right Massage

RX

For Time: (10min Cap)

120m Suicide Sprints

10 Pull overs

20 Box Get Overs @ 48inch

100 Partner Rainbow Wallballs 30/20lb

20 Box Get Overs @ 48inch

10 Pull overs

120m Suicide Sprint

Intermediate/Masters

For Time: (10min Cap)

120m Suicide Sprints

20 Chest to Bar

20 Box Get Overs @ 48inch

100 Partner Rainbow Wallballs 20/14lb

20 Box Get Overs @ 48inch

20 Chest to Bar

120m Suicide Sprint

Beginners

For Time: (10min Cap)

90m Suicide Sprints

10 Toe to Rings

20 Box Get Overs @ 30inch

100 Partner Rainbow Wallballs 14/10lb

20 Box Get Overs @ 30inch

10 Toes to Rings

90m Suicide Sprint

 
FLOW
Athletes start: At the designated starting line.

On the call of “3-2-1 GO,” one athlete (male or female) will run to the opposite end of the arena to begin suicide sprints.
Only the chosen athlete may complete the suicide sprints—no tagging out until all sprints are finished. 
At the start and at each 3-meter turnaround point, the athlete must lie flat on the floor (this is not a burpee), then return to the starting point.
This continues with each sprint increasing by 3 meters (e.g., 3m, 6m, 9m, etc.).

SUICIDE SPRINT LAYOUT - RX/INT/MASTERS

SUICIDE SPRINT LAYOUT - BEGINNERS

Once the suicide sprints are completed the athletes can then continue working through the movements, tagging in and out at any point by running back to the starting line and tagging in the next athlete until the partner rainbow wallballs.  
At the conclusion of the box get overs. The athlete that completed the get overs must run back to the starting line, tag their team mate and run down to the wallball target.
The partner rainbow wallballs must be completed in same sex pairs. MM/FF. 
Once the rainbow wallballs are completed then athletes can then continue working through the movements, tagging in and out at any point by running back to the starting line and tagging in the next athlete until the final set of suicide sprints. 
Once again, the suicide sprints MUST be completed by a chosen athlete (it can be a different athlete than the first set. You cannot tag out until the suicide sprints are done. 

Athletes finish: 

Time will be taken when the final athlete that is completing the sprints is back at the starting line.

SCORING:
For Time

MOVEMENT STANDARDS
Movement Name: Suicide Sprint

Beginning

Athlete will begin in the prone position, laying flat on the floor, both hands behind the start line of the sprint zone.

Middle

Sprint  in the following order;
RX/INT/MASTERS
Full length of zone (white), then, first marker and return (red line), second marker and return (yellow line), third marker and return (green line), fourth marker and return (blue line), then three full lengths of sprint zone, finishing by crossing the 15m line where they started.
BEG
Full length of zone (white), then, first marker and return (red line), second marker and return (yellow line), third marker and return (green line), fourth marker and return (blue line), then full length of sprint zone, finishing by crossing the 15m line where they started.

Each time the athlete finishes a length, they must return to the prone position prior to starting the next distance.
The prone position consists of hands full clear and behind the marker line. Head and or shoulder can be over. 

End

No prone position is required at the end of the sprints.
Once the athlete has crossed the final line for the sprints, they may return to the start line to tag and release another team mate, or continue to the rig for the Pull Overs/Chest to Bar/Toes to Rings.

Movement Name: Pull Over

Beginning

Each rep begins with arms locked out at the bottom of the rep.

Middle

Palms in a pronated grip.
Feet travel upwards on the opposite side of the bar to the palms.
Hips and torso follow feet up and rotate over the bar.
Elbows must be locked out as the shoulders pass over the bar, but paused control is not required.

End

Rep is credited when the athlete returns to the arms locked out in the hanging position.

Movement Name: Box Get Overs

Beginning

Athlete starts in the standing position facing the box stack.

Middle

Hands may be used to assist in the jump up on top of the box stack.
Both hands and both legs must contact the top of the box as the athlete crosses over the box.
Athletes must go over the top of the box, not around the sides.

End

Rep is credited when both feet contact the ground on the other side.
Hands are not required to come off the top of the box at any stage.

Movement Name: Partner Rainbow Wallballs

Beginning

Second athlete will be released from the start line once the Box Jump Overs are completed and the working athlete tags them out.
Athletes will stand side by side in same gender pairs, inside their lane.

Middle

Hips must go below parallel at the bottom.
Wallball must make contact anywhere on the target.
Partners must alternate turns.
Pairs may swap out at anytime
Pairs may swap sides but must be holding the ball while they do so.

End

Final rep is credited as ball contacts the target.

Event 5 - "Gimmie a Hug"
Brought to you by: CrossFit Access

RX

15min AMReps of:

120m Bear Hug Carry

100 T2B

80 Sandbag Squats

60 HSPU

Max Sand Bag Cleans Over Box

Sand Bag 75/50kg
Sandbag squats on shoulder
HSPU - any style
Box Height 48inch

Intermediate/Masters

15min AMReps of:

120m Bear Hug Carry

80 T2B

80 Sandbag Squats

60 Abmat HSPU

Max Sand Bag Cleans over box

Sand Bag 50/40kg
Sandbag squats on shoulder
HSPU - any style
Box Height 48inch

Beginners

15min AMReps of:

120m Bear Hug Carry

100 Abmat Sit Ups

80 Sandbag Squats

60 DB Push Press

Max Sand Bag Cleans over box

Sand Bag 40/30kg
Sandbag squats on shoulder
DB 15/10kg
Box Height 48inch
 
FLOW
Athletes start: At the designated starting line.

On the call of “3-2-1 GO,” one athlete (male or female) will run to the sand bag (there will be male and female bags) and begin their sandbag bear hug carry. The 120m is split into 7.5m increments. Athletes can only tag in & out every 15m. Eg the starting line.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 120m bear hug carry is completed, the athlete completing the final carry can either run back to the starting line and tag in a teammate or move straight to the T2B. 
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 100 T2B are completed, the athlete completing the final T2B can either run back to the starting line and tag in a teammate or move straight to the sand bag squats.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 80 sand bag squats are completed, the athlete completing the final squats can either run back to the starting line and tag in a teammate or move straight to the HSPU.
Athletes can tag in and out in any order male or female. There is no minimum work requirement. 
Once the 60 HSPU are completed, the athlete completing the final HSPU must run back to the starting line and tag their team mates to release them for the sand bag over box.
Two athletes are required to complete the sand bag over box. One athlete on each side. This must be done in same sex pairs. 
The same sex pairs can tag in and out at any point. There is no minimum work requirement. 
The pair must move the box forward every 10 reps..
This will continue until the 15min timer ends.

Athletes finish: Athletes continue to accumulate reps until the 15min mark. There is no requirement to finish at the starting line.

SCORING:
Total Reps

 
MOVEMENT STANDARDS
Movement Name: Bear Hug Carry

Beginning

Sandbag begins on the floor.

Middle

Once the sandbag is lifted, the “hug” position is anywhere on the front of the torso. 
The bag must remain below the chin and above the thighs. The bag may not be rested on the thighs.
The bag may be supported by the arms only.
Any grip is acceptable on the bag, gymnastics grips may be used to aid grip.
Holding the bag in any orientation is acceptable.
Hitching the bag to reset the position is acceptable, as long as the bag doesn’t contact the thighs.
The bag may be dropped and picked up again.
Athletes must remain in their lane.

End

Sandbag finishes on the floor.

Movement Name: Toes to Bar

Beginning

Begins in the hang with arms at full extension and heels behind the bar.

Middle

Toes of both feet to contact the bar in between the hands.

End

For continuous reps, at the bottom of the rep, the arms must be extended and the heels behind the bar.
Feet and elbow standard is not required if the athlete drops down from the bar.

Movement Name: Abmat Sit Ups

Beginning

Athlete begins in the seated position.
Abmat behind the torso.
Hands contacting the shoe/foot.

Middle

Athlete is in the extended position horizontally.
Hands must touch the floor past the head.
Hands are not required to be together.

End

Athlete must return to the beginning position for the rep to count.

Movement Name: Sandbag Squats

Beginning

Bag begins on the floor.

Middle

Any form of clean is acceptable to get the bag to the shoulder.
Single motion in the clean is not required.
Bag must rest on top of the shoulder during the squat portion.
Hips must go below parallel at the bottom of the squat.
Full extension is required at the top, knees locked out, hips open and the bag over the centre of the foot.

End

Full extension at the top must be achieved before the bag is dropped.
Rep is credited when full extension is achieved. 

Movement Name: Handstand Pushups

Beginning

A 1m x 1m foam mat will be provided to cushion your head. 
Hand must be inside the mat at all times during the HSPU.
The rep begins with the arms extended and in a straight line with the body. 
Only the feet may be in contact with the wall at the beginning and the top of each rep.

Middle

Head must contact the floor/abmat at the bottom of the rep.
Hands may be readjusted while in the bottom position, but must be in contact inside the mat prior to ascending.

End

Athlete must return to the top position for the rep to count - arms extended and in a straight line with the body, only feet against the wall.

Movement Name: Sandbag Cleans Over a Box

Beginning

Sandbag begins on the floor next to the box.
One athlete (same gender) must be located on either side of the box.

Middle

Sandbag is cleaned in any fashion to the top of the box. 
Control of the sandbag at the top of the clean is not required.
The bag must contact the top of the box.
Either/both athletes may push/pull the bag off the opposite side of the box to where the clean was performed for that rep.
The bag must alternate sides.
Athletes may swap out at any time in MM/FF pairs, as long as one athlete is on either side of the box while the rep is being completed.

End

Rep is credited once the ball has made contact with the floor again.