Party in the Park - Volume 2

Event 2A & 2B are completed with a 12 minute time cap.

Part A: 2200/2000M Row For Time:

One athlete will start seated on the rower with hands behind their back until after the call of “3, 2, 1 ... go. the athlete will grab the handle and begin rowing. Athletes can swap as needed and the score will be recoreded when the total meters has been completed. Males 2200M | Females 2000M

* in the remaining time.... Part B: AMRAP

Synchro Alternating DB Snatches 10-20-30-40....
12 Burpee Box Jumps (shared)

The workout will flow, 10 DB Snatches, 12 Burpee Box Jumps, 20 DB, 12 Burpees and so on..

The score will be number of reps completed at 12 minutes.

Synchro DB Snatches: The dumbbell snatch starts with the dumbbells on the ground and finishes with the dumbbells directly overhead. At the bottom of the
movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. If any athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once both athletes have reached lockout, the repetition will count.

Burpee Box Jump: The Burpee Box Jump starts with the athlete facing the Box while touching their chest and thighs to the ground and finishes with the athlete jumping onto the Box. Athletes may step or jump in and out of the push-up position.

A two-foot takeoff is always required, and only the athlete’s feet may touch the Box. After landing on the Box, The rep is credited when both feet are on top of
the box with Hips and knees fully extended with head and shoulders over the hips.

NOTES: Do NOT angle the box and jump or step up on the corner.

OPENS: A Step Up onto the box for the rep to count is allowed - Using hands to push into the legs during the step-up is not allowed.

Event 2A & 2B are completed with a 12 minute time cap.

Part A: 2200/2000M Row For Time:

One athlete will start seated on the rower with hands behind their back until after the call of “3, 2, 1 ... go. the athlete will grab the handle and begin rowing. Athletes can swap as needed and the score will be recoreded when the total meters has been completed. Males 2200M | Females 2000M

* in the remaining time.... Part B: AMRAP

Synchro Alternating DB Snatches 10-20-30-40....
12 Burpee Box Jumps (shared)

The workout will flow, 10 DB Snatches, 12 Burpee Box Jumps, 20 DB, 12 Burpees and so on..

The score will be number of reps completed at 12 minutes.

Advanced: DB 22.5/15kg | Box 30/24"

Opens: DB 15/10kg | Box 24/20"

Synchro DB Snatches: The dumbbell snatch starts with the dumbbells on the ground and finishes with the dumbbells directly overhead. At the bottom of the
movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. If any athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once both athletes have reached lockout, the repetition will count.

Burpee Box Jump: The Burpee Box Jump starts with the athlete facing the Box while touching their chest and thighs to the ground and finishes with the athlete jumping onto the Box. Athletes may step or jump in and out of the push-up position.

A two-foot takeoff is always required, and only the athlete’s feet may touch the Box. After landing on the Box, The rep is credited when both feet are on top of
the box with Hips and knees fully extended with head and shoulders over the hips.

NOTES: Do NOT angle the box and jump or step up on the corner.

OPENS: A Step Up onto the box for the rep to count is allowed - Using hands to push into the legs during the step-up is not allowed.

EVENT 3 is for time w/ a 12min CAP (ADVANCED):

3 Rounds of:

10/7 Echo Calories

20 Toes to Bar

2m HS Walk

---- (tiebreak) into

2 Rounds of:

14/10 Echo Calories

20 Chest to Bar

4m HS Walk

---- (tiebreak) into

1 round of:

18/13 Echo Calories

20 Bar Muscle-ups

6m HS Walk

For Time w/ a 12min CAP (OPENS):

3 Rounds of:

10/7 Echo Calories

15 Toes to Bar

2 Wall Walks

---- (tiebreak)

2 Rounds of

14/10 Echo Calories

15 Pull-ups

4 Wall Walks

---- (tiebreak)

1 round of:

18/13 Echo Calories

15 Chest to Bar

6 Wall Walks

Workout Flow:

First Section - 3 Rounds:

At the Call of "3-2-1-GO!"; Athlete 1 will start open the bike and complete the required Calories. The bike display must clearly show the required number of calories before the athlete dismounts and continues to the next movement (the non-working athlete must remain behind the line. Athletes can move to the pull-up rig and perform 20 toes to bar. Once complete transition to the designated handstand walk area and complete the 2M HS walk (must be performed unbroken).

Second Section - 2 Rounds:

Echo Bike Calories (14/10): Return to the Echo Bike and complete the increased calorie count. Chest to Bar Pull-ups (20 Reps):Perform 20 chest to bar pull-ups, ensuring your chest makes contact with the bar each rep. Handstand Walk (4m): Complete the 4m handstand walk in the designated area (Minimum requirment is 2M unbroken).

Final Section - 1 Round:

Echo Bike Calories (18/13):Finish the final Echo Bike segment with the highest calorie count. Bar Muscle-ups (20 Reps):Perform 20 bar muscle-ups, ensuring full lockout on top of the bar for each rep. Handstand Walk (6m):Complete the final 6m handstand walk to finish the workout (minimum requirement is 2M unbroken.

* A tiebreak will be recorded at the completion of each section, this time will be used for scoring if teams complete the same amount of reps.

STANDARDS:

Echo Bike Calories: Athletes must complete the designated calories before moving on to the next movement. The bike display must clearly show the required number of calories before the athlete dismounts.

Toes to Bar: Athletes must start hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when both feet touch the bar simultaneously between the hands.

Handstand Walk: Athletes must start with hands behind the designated starting line. The entire hands must cross the finish line (2M segmented) to complete the distance. If an athlete falls, they must restart from the last completed segment.

Chest to Bar Pull-ups: Athletes must start hanging from the bar with arms fully extended and feet off the ground. The chest must clearly make contact with the bar below the collarbone.

Bar Muscle-ups: Athletes must start hanging from the bar with arms fully extended and feet off the ground. The athlete must pass through some portion of a dip before locking out on top of the bar with elbows fully extended.

SCALED MOVEMENTS FOR OPENS:

Athletes can substitute: Toes to Bar: Can be scaled to Knee Raises.
Pull-ups to Ring Rows and Chest to Bar Pull-ups will be scaled to Pull-ups.

If athelets choose to scale they must nominate to their judge prior to the event start. Team will be scored as scaled.

Knee Raises: Athletes must start hanging from the pull-up bar with arms fully extended and feet off the ground. Athletes must raise their knees so that their thighs break the plane of being parallel to the ground. The top of the knee should come above the hip crease.

Ring Rows: Athletes must begin the movement by standing at an angle under the rings, with heels past the plane of the rings. Athletes pull themselves up by bringing their chest towards the rings, the rep is complete when the chest/shoulders touches the rings.

Pull-ups: Athletes must start hanging from the pull-up bar with arms fully extended and feet off the ground. Athletes must pull their chin above the horizontal plane of the bar.Any style of pull-up is acceptable (strict, kipping, butterfly), but no assistance is allowed.

FINAL: For Pain threshold with a 3min CAP.

The workout begins with both athletes standing behind the starting line.

After the call of “3, 2, 1… go,” athlete 1 will jump on the Echo bike and perfrm 15/10 Calories, sprint to the barbell and perform 10 Thrusters into 5 lateral Burpees over bar, sprint back and tag partner 2 who will perform the same.

Once partner two completes the burpees they must sprint back to partner 1. Score is the total time taken to complete the sprint.

FINAL: For Pain threshold with a 3min CAP.

The workout begins with both athletes standing behind the starting line.

After the call of “3, 2, 1… go,” athlete 1 will jump on the Echo bike and perform 15/10 Calories and or 50 double unders, athlete will then overhead lunge 10M into 5 lateral Burpees over DB, lunge back and tag partner 2 who will perform the same.

Once partner two completes the burpees they must sprint back to partner 1. Score is the total time taken to complete the sprint.

Thruster Weight:

• Advanced Males 60kg
• Opens males 40kg
• Advanced Females 40kg
• Opens Females 30kg

MOVEMENT STANDARDS - THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.
If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended,
and the bar directly over the middle of the athlete’s body.

For Time (5min CAP): Athletes will perform 100M Sled (75M push + 25M Pull).

SLED PUSH: Both, sled and athlete must be completely behind the line prior to
beginning. At the call of Go, Athlete 1 can commence the sled push. Athletes can swap at anytime! The Sled must always pass 12.5 m mark entirely before change of direction (Rotating the sled is NOT allowed).
• As soon as the athletes complete the 6 x 12.5 metres and the entire sled
passes the start/finish line the PUSH is completed and athletes prepare the sled for the PULL distance.

NOTES: The resting partner walks behind the working athlete. If the walking athlete obstructs other participants, e.g. by crossing the lanes, the team will
be issued with a 10sec penalty.

SLED PULL: Athletes can work together to remove the designate weights to the designated area behind the sled and attach the rope to the sled

Sled must be positioned completely behind the line prior
to beginning the pull. At all times, the athlete must remain between the designated lines (Athlete’s Box) and is not allowed to overstep these lines while pulling the sled. Two athlete boxes can be used (Halfway-6M and End 12.5M).
• Once the athlete pulls the entire sled passed the 12.5m mark, the
athletes deshackle and reshackle the sled sides and pulls the sled back (sled can not be rotated).

NOTES: At all times, the athlete must remain standing, it is not allowed to pull
the sled sitting or kneeling
• During the pull, the athlete must make sure that his/her rope remains
on their lane and that is is not in the way of the neighboring lanes.
• As soon as the athlete completed 2 x 12.5 metres and the entire sled
passes the start/finish line the station is completed.
• If the athlete violates any of the above mentioned points, the pull
becomes invalid and in the second warning the athlete receives a 10second penalty.

• The resting partner remains behind the working athlete and is not
allowed to “help out“ with the rope or touch it.

The score will be the time it takes to complete the 100M (Including transition from Push to Pull). If the distance is not completed in the 5min window, each Metre not completed will add 10 seconds to the total team time for this event.

* Scaling: If the team needs to reduce the programmed weights (a scaled penalty will be applied)

WEIGHTS (incl. Sled):

ADVANCED MEN:- Push 200kg / Pull 150kg
ADVANCED WOMEN:- Push 150kg / Pull 100kg

OPENS MEN:- Push 150kg / Pull 100kg
OPENS WOMEN:- Push 100kg / Pull 80kg

NOTE: Athletes are required to RESET the sled (weights and position) after completion for next heats.

For Time (5min CAP): Athletes will perform 10-8-6-4-2 Snatches.

This workout begins with the barbell on the floor and the athletes standing behind the designated start line. After the call of “3, 2, 1 … go,” the athletes will move forward and perform 10 snatches at Bar No.1 (first weight). Once the reps have been completed the barbell will be moved forward and athletes will increase the weight and perform 8 reps.

Once completed both athletes will move forward to Bar No.2 (third weight) and complete 6 reps. The barbell will be moved forward and athletes will increase the weight and perform 4 reps.

Once completed both athletes will move forward to Bar No.3 (final weight) and complete 2 reps. Both athletes must then pass the finish line to complete the workout and a time recorded.

• The athlete’s score will be the total time it takes to complete the total number of repetitions before the 5-minute time cap.
• Reps can be shared however.

TIEBREAK: This workout includes a tiebreak. If all 30 reps are completed prior to the 5-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. The tiebreak will be recorded at the completion of Bar No.1 & Bar No.2. In the case where two or more teams have the same score (total number of reps), the team with the lower tiebreak time will be ranked higher.

STANDARDS: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead
any way. A clean and jerk is a no rep.

Touch and go is permitted but deliberately bouncing the barbell is not. The
bar can be dropped from overhead. If a barbell is dropped, the barbell must
settle on the ground before the athlete begins the next repetition. If you begin The rep is credited when the barbell is at full lockout overhead, with the hips,
knees and arms fully extended, and the bar directly over or slightly behind
the middle of the body with the feet in line.

WEIGHTS:

Advanced M: 60-70-80-90-100kg

Advanced F: 40-45-50-55-60kg

Opens M: 40-50-60-70-80kg

Opens F: 25-30-35-40-45kg

Event 1: Yeah the girls! For Time with a 12min CAP. Athletes will complete, Karen into Diane into Grace. The workout begins with both athletes standing behind the starting line.

After the call of “3, 2, 1… go,” athlete 1 will pick up the ball and perform the wall-ball shots. As needed partners can swap, resting partner must remain behind the starting line (Karen only). For Diane and Grace partners can split reps, and swap as needed.

KAREN: 150 Wall Ball Shots

• The medicine ball must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• The rep is credited when the centre of the ball hits the target at or above the specified height.
• Men 9kg to a 10ft target / Women 6kg to a 9ft target.
• Squat cleaning is allowed as long as the ball starts on the ground.
• If the ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. Partners may not pass the ball during a repetition for transition.

Once the team completes 150 wallball shots, they move onto the Diane workout.

DIANE: 21 Deadlifts and 21 Handstand Push-Ups, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.

• Deadlifts: Start every rep with the barbell on the ground.
  • Advanced: 102/70kg
  • Opens: 85/55kg
• Hands must be outside the knees. Sumo deadlifts are not allowed.
• Arms must be straight throughout. No bouncing or a “no rep” will be called.
• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

• HSPU:  The athletes must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall. This tape line will be 30 inches long.
• Any portion of the athlete’s hands may be touching the line (fingers OK).
• The arms must be fully extended and in line with the body before the athlete may descend.
• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.
• Both hands must remain on the designated tape line.
• If one or both hands is not touching the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

ADVANCED (Hands & Head are level): At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

OPENS (1 x Abmat): At the bottom, the head must make contact with the Ab-mat (Hands are to be placed on the tape line as per above standards). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

SCALING: Dumbell Shoulder to Overhead (M:22.5/W:15kg): The dumbbells must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the athlete has the dumbbells locked out overhead. The arms, hips, and legs must be fully extended before the dumbbells are lowered. The centre of both dumbbells must be over or slightly behind the centre of the athlete’s body, with the athlete’s feet in line.

Once the team completes the 90 repetitions, they move onto the final workout, Grace.

Grace: 30 Clean and Jerks:

• Each rep starts with the bar on the ground. The bar must be lifted to the shoulders, then locked out overhead (no snatches).
• Advanced: 62/42kg
• Opens: 52/35kg
• Any style of clean, except a hang clean, is permitted.
• Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift.
• Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).
• The rep is credited when: Hips, knees, and arms are extended. The feet are in line and the Bar is over or behind the middle of the body when viewed from the side.

Score is the total time taken to complete all 270 repetitions. If the workout is not completed within the time cap, then score is the total number of reps achieved at 12minutes.