Green Beret Project Classic

For Time:

30/20 Calorie Bike

20 Thrusters

150' Shuttle Sprint

RX: 115/75

Masters: 95/65

Scaled: 75/55

TIME CAP: 8:00

FLOW: At the call of “3, 2, 1 ... Go,” the first athlete will move to the Bike and accumulate 30 or 20 calories. The athlete will then move to the barbell and complete 20 Thrusters. When 20 Thrusters are complete the athlete will complete a shuttle run at the prescribed distance. When the shuttle run is complete this athlete will move to the finish line. The second athlete will be released to begin when the first athlete reaches the finish line. The second athlete will follow the same pattern. When the second athlete completes the workout and reaches the finish line the third athlete will be released to begin the workout. The athlete will follow the same pattern as the first athlete. Time will be called when the third athlete crosses the finish line.

STANDARDS:

Bike. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Thruster. This movement starts with a barbell on the ground and finishes with a barbell locked out overhead. This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the body. A squat clean to initiate the first thruster will be permitted. 

Shuttle Run. This movement starts with the athlete standing behind a line marking the beginning of a 50’ section. The athlete will sprint to the line marking the end of the 50’ section and must pick up a marker from the floor before changing direction and completing the second 50’ section. The athlete must deposit the marker at the end of the second 50’ section before changing direction and completing the third and final 50’ section. 

SCORING: Time to complete the workout. 

TIEBREAK: Time for the first athlete to complete.

RX                          SCALED                          MASTERS

40-30-20                40-30-20                        40-30-20

Calorie Ski              Calorie Ski                      Calorie Ski

TTB/CTB/BMU         K2C/SDHP/PullUps 95/65         TTB/PullUp/C2B

DB Snatch             DB Snatch                       DB Snatch

(50/35)                 (35/20)                           (50/35)

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor.  While 1 partner starts at the ski, another partner must be hanging from the rig at all times.  Teammates may switch back and forth however they like.  Once a partner comes off the rig, the working partner must stop and not continue until another partner is hanging from the rig with both hands. Once the ski is completed, teammates will continue to the requisite gymnastics and then finally the dumbbell snatch. After each round, the dumbbell will be progressed down the floor. The team will continue in this manner progressing through all three movements until all 3 rounds of work are completed at which point all three athletes will move to the finish line.  Time will end when the final athlete crosses the finish line. 

STANDARDS: 

Ski Erg. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round. The athlete must hold both handles and keep both feet on the platform until all calories are completed. 

Toes-to-Bar. In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands. 

Hanging Knee Raises. Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the crease of the hips. 

Chest-to-Bar. This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. 

Pull-Ups. This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Any style grip is permitted. 

Bar Muscle Ups. The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Body touching the bar on the way up is ok. Resting on top of the bar AND REMOVING HANDS is a NO REP.

Dumbbell Snatch. The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, one head of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one fluid motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete ́s head before switching hands for the next rep. The non-lifting hand and arm may not assist by intentionally making contact with the body for support during the repetition. If the 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. The rep is counted once full lockout is achieved. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Sumo Deadlift High Pull. This starts as a sumo deadlift with the hands inside the knees. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar and bar at or above the collarbone. Deliberate bouncing of the barbell is not allowed. Lifting straps are not allowed. The athlete’s grip must remain inside the foot stance at all times. 

Hang From Rig. Any grip is permitted to hang from the rig. Two hands must remain on the rig at all times. 

SCORING: Time will be recorded when the last athlete crosses the finish line. Any teams not completing the work within the time cap will receive a score of CAP+ the number of reps completed. Note – the sprint to the finish line for the team is considered a rep.

TIEBREAK: The elapsed time for 30 calorie ski is the tiebreak time for this event.

AMRAP 3

Max Reps Sandbag Clean to the Shoulder

RX: 150/100

Masters: 100/75

Scaled 75/50

Flow:  Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” each athlete will perform 3 cleans. Each athlete will then perform 2 cleans and the 1 clean each. After that, the team will continue accumulating cleans in any manner they choose until the clock reaches the 3:00 time cap. The score is the total number of D-ball cleans completed in the 3:00 timeframe. 

STANDARDS: 

D-Ball Clean. The D-Ball will begin on the ground and finish on the athlete’s shoulder with the athlete standing tall. At the top, the hips and knees must be fully locked out and D-Ball must be on the shoulder. The rep is counted once full lockout is achieved and D-Ball is on the athlete’s shoulder. A D-Ball over the shoulder prior to demonstrating a complete stop at the shoulder will be counted as a no-rep; the athlete must demonstrate control at the shoulder.  

SCORING: Number of repetitions completed.

AMRAP 3

Max reps Dball Clean to Shoulder

RX: 150/100

Masters: 100/75

Scaled: 75/50

Flow:  Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” each athlete will perform 3 cleans. Each athlete will then perform 2 cleans and the 1 clean each. After that, the team will continue accumulating cleans in any manner they choose until the clock reaches the 3:00 time cap. The score is the total number of D-ball cleans completed in the 3:00 timeframe. 

STANDARDS: 

D-Ball Clean. The D-Ball will begin on the ground and finish on the athlete’s shoulder with the athlete standing tall. At the top, the hips and knees must be fully locked out and D-Ball must be on the shoulder. The rep is counted once full lockout is achieved and D-Ball is on the athlete’s shoulder. A D-Ball over the shoulder prior to demonstrating a complete stop at the shoulder will be counted as a no-rep; the athlete must demonstrate control at the shoulder.  

SCORING: Number of repetitions completed.

RX:

9 Rope Climbs

30 Front Squats 185/125

30 Synchro Bar Facing Burpees (2 partners)

6 Rope Climbs

20 Front Squats (205/135)

20 Synchro Bar Facing Burpees (2 partners)

3 Rope Climbs

10 Front Squats (225/145)

10 Synchro Bar Facing Burpees (2 Partners)

MASTERS:

5; (135/95)

3; (155/105)

1; (185/115)

SCALED:

3; (115/75)

2; (135/95)

1; (115/105)

TIME CAP: 12 minutes

FLOW: 

Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” the working teammate may enter the competition floor and begin the rope climbs. Non-working athletes will remain on the start mat. They may divide the work however they choose but only one athlete will be working at a time. To release another athlete, the working athlete must return to the start mat and tag the hand of the non-working athlete. When the rope climbs are completed the athletes will proceed to the barbell and complete the requisite number of front squats, again returning to the start mat to tag the non-working athlete to release that athlete to work. Once the requisite number of front squats are completed, two of the three athletes will complete the requisite number of synchro bar facing burpees. Again, to release another athlete one athlete must return to the start mat and tag the non-working athlete. The team will then advance the barbell to the next segment before beginning the subsequent round. This progression will continue through the subsequent two rounds for a total of three rounds. Time will be recorded when the last team member crosses the finish line. 

STANDARDS:

Rope Climb. Each repetition starts with both feet on the ground. The athlete may jump into the rope climb. The athlete will move to the top of the rope and touch the designated area. The rep will be completed when the athlete reaches the floor.

Front Squat. The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required.

Synchro Bar Facing Burpee. The athletes will start lying on the floor facing the barbell while touching their chest and thighs to the ground. They can get down and come up from the burpee however they like, but each athlete MUST jump over the barbell with a two foot takeoff and landing. The movement is complete when both athletes have successfully jumped over the barbell and landed on the floor. The synchro portion of the movement will occur at the bottom of the burpee. No part of the athlete may not touch the barbell during the jump over. If an athlete receives a no-rep, the athletes may proceed from where they are as long as they are on the same side of the barbell. 

SCORING: Time to finish the workout. Non-completed reps will be assigned a score of CAP+ the non-completed number of repetitions. 

TIEBREAK: Time to complete the second set of rope climbs. 

In 6 Minutes, 

Find a 15-rep max Hang Clean

WORKOUT Description: at the call of 3,2,1 go - athletes will advance to the barbell and load any weight they choose.

FLOW: Athletes will start with the barbell empty.  At the call of “3, 2, 1 ... Go,” all three teammates may load any weight they choose. One athlete lifts at a time. Once the bar hits the ground, the first athlete is done and the second athlete takes over, then the third partner goes. Only one attempt per teammate per 15-rep max attempt. Heaviest weight wins. Last rep must be completed within the time window. Each partner must successfully complete at least one rep. As a team, unlimited attempts are allowed within the time window. 

STANDARDS: 

Hang Clean. The hang clean starts with a barbell on the ground and finishes with a barbell in the front rack position. The bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. The bar must be received in the front rack position in one motion from the hang position. A muscle clean, power clean, or squat clean will be permitted. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. 

SCORING: Highest weight completed for a 15-rep max. 

3 Rounds for Time:

27 Dumbbell Shoulder to Overhead

21 Axle Bar Deadlifts

15 Box Jump Overs

RX: 50/35; 185/115; 30"/24"

Masters: 50/35; 155/105; 24"/20"

Scaled: 35/20; 135/95; 24"/20" step overs allowed

*5 Synchro Burpees in between each full round

TIME CAP: 11:00

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” one athlete will move to the dumbbell, one athlete will move to the bar, and one athlete will go to the box. The first athlete will complete the DB STO, then the second athlete will complete the deadlifts, then the final athlete will complete the 15 Box Jump Overs. Once this round has been completed, the team will meet to perform five synchro burpees before starting the second round. Athletes must alternate equipment such that each athlete completes each implement exactly once over the course of the workout. After the second round, athletes will again meet and complete five synchronized burpees. The athletes will rotate to their final implement and complete the required repetitions, at which point they will be released to cross the finish line. The time for this workout is the time when the final athlete crosses the finish line.  Everyone has to do each movement once and athletes stage at their equipment and come back together to complete the synchronized burpees. 

STANDARDS:

DB Shoulder to Overhead. The single dumbbell will begin on the ground. Each rep begins with the dumbbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended. If an athlete uses a split jerk, their feet must return under the hips to meet the requirement of elbow, shoulder, hips and knees all being fully extended and weight over the heels.

Deadlift. This is a conventional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any grip position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached. Lifting straps are not allowed.

Box Jump Over. The athlete will start standing tall and MUST jump with a two foot takeoff. The athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. The athlete may not touch any part of their body to the box during the rep, other than their feet. The rep is counted when the athlete gets to the floor on the opposite side of the box. The athlete may jump facing the box or laterally. If an athlete is given a “no-rep” they may continue from the opposite side of the box. For the scaled division only, step ups are permitted. 

Synchro Burpees Over Line. The athletes will start lying on the floor while touching their chest and thighs to the ground. Two athletes will be on one side of a line on the floor and the third athlete will be on the other side of the line. At the top of the burpee, each athlete will jump over the line. The movement is complete when both athletes have successfully crossed the line and landed on the floor. The synchro portion of the movement will occur at the bottom of the burpee.

SCORING: Time when the last athlete crosses the finish line. 

TIEBREAK: Time after first set of burpees.