Fort Worth Summer Slam

"Rip Current" 
A. From 0:00-8:00 Minutes:
4 Rounds For Max Reps Combined:
:90s Max Rep Ground-to-Overhead
:30s Rest/Change Plates

B. From 8:00-14:00 Minutes:
For Total Load (Best Lift for each person COMBINED):
Build to 1RM Ground-to-Overhead 

RX Division
Round 1: (95/65)
Round 2: (115/75)
Round 3: (135/95)
Round 4: (155/105)

Scaled Division
Round 1: (65/45)
Round 2: (75/55)
Round 3: (95/65)
Round 4: (115/75)

Description:
Event 1A: On the call of 3-2-1-go! Teams will advance to a preloaded barbell to begin the event. Teams will work for :90s, breaking up the work any way, with only one teammate working at a time.

On the call of 3-2-1-Rest! Teams will have :30s to rest and change weights, working together to load their barbell to the next predetermined weight.

Teams will repeat this pattern for 4 total rounds, ending at 7:30 on the clock for Event 1A. The teams score will be their total number of reps combined for all 4 rounds.

Note: If a team loads the barbell incorrectly, a correction can be made but they will only receive credit for reps performed with the correct loading for that round. Teams will not receive credit for reps performed with incorrect loading for any round.

Event 1B: At the 8 minute mark, teams will then have 6 minutes to build to a 1RM GTOH for each person.

Time will be called at 14 minutes. If an athlete begins an attempt before time is called, meaning the bar is lifting off the ground prior to 14, they may continue their attempt and receive credit if successful.

Teams are permitted to help each other loading and unloading the barbell but cannot assist with the lift in any way.

The teams score will be their total pounds lifted combined for each persons BEST lift.

Note: Teams can go up or down in weight during Event 1B so long as clamps are secured on either side of the barbell.

Any variation of snatch or clean and jerk is permitted for the GTOH. There is no minimum work requirement for any teammate.

Event 1 - Movement Standards:

Ground-to-Overhead - The athlete will begin with the barbell resting on the floor with clamps on both sides of the bar.

The athlete will lift the bar from the ground to overhead using a snatch or a clean and jerk variation of their choice.

The rep will be counted when the bar is held overhead with control, and with the athlete standing tall with the elbows, hips, and knees fully extended.

There is no requirement to squat and no requirement to power, but only one athlete can work at a time.

"Rip Current" 
A. From 0:00-8:00 Minutes:
4 Rounds For Max Reps Combined:
:90s Max Rep Ground-to-Overhead
:30s Rest/Change Plates

B. From 8:00-14:00 Minutes:
For Total Load (Best Lift for each person COMBINED):
Build to 1RM Ground-to-Overhead 

RX Division
Round 1: (95/65)
Round 2: (115/75)
Round 3: (135/95)
Round 4: (155/105)

Scaled Division
Round 1: (65/45)
Round 2: (75/55)
Round 3: (95/65)
Round 4: (115/75)

Description:
Event 1A: On the call of 3-2-1-go! Teams will advance to a preloaded barbell to begin the event. Teams will work for :90s, breaking up the work any way, with only one teammate working at a time.

On the call of 3-2-1-Rest! Teams will have :30s to rest and change weights, working together to load their barbell to the next predetermined weight.

Teams will repeat this pattern for 4 total rounds, ending at 7:30 on the clock for Event 1A. The teams score will be their total number of reps combined for all 4 rounds.

Note: If a team loads the barbell incorrectly, a correction can be made but they will only receive credit for reps performed with the correct loading for that round. Teams will not receive credit for reps performed with incorrect loading for any round.

Event 1B: At the 8 minute mark, teams will then have 6 minutes to build to a 1RM GTOH for each person.

Time will be called at 14 minutes. If an athlete begins an attempt before time is called, meaning the bar is lifting off the ground prior to 14, they may continue their attempt and receive credit if successful.

Teams are permitted to help each other loading and unloading the barbell but cannot assist with the lift in any way.

The teams score will be their total pounds lifted combined for each persons BEST lift.

Note: Teams can go up or down in weight during Event 1B so long as clamps are secured on either side of the barbell.

Any variation of snatch or clean and jerk is permitted for the GTOH. There is no minimum work requirement for any teammate.

Event 1 - Movement Standards:

Ground-to-Overhead - The athlete will begin with the barbell resting on the floor with clamps on both sides of the bar.

The athlete will lift the bar from the ground to overhead using a snatch or a clean and jerk variation of their choice.

The rep will be counted when the bar is held overhead with control, and with the athlete standing tall with the elbows, hips, and knees fully extended.

There is no requirement to squat and no requirement to power, but only one athlete can work at a time.

"Sand Blasted" 
With an 18 Minute Running Clock...
A. 6 Rounds For Time:
20' Dumbbell Front Rack Walking Lunges (4' Increments)
3 Dual Dumbell Devils Press
20 Wall Ball Shots
3 Dual Dummbell Devils Press
20' Dumbbell Front Rack Walking Lunges (4' Increments)

B. Max Calorie Row

RX Division
50/35lb pair of DBs
20/14lbs, 10' Target

Scaled Division
35/20lb pair of DBs
20/14lbs, 9' Target

Description:
On the call of 3-2-1-go! the entire team will advance forward across the start line and begin working at one time. Partner 1 and partner 2 will work on part A while partner 3 works on the rower for part B.

For part A, partner 1 will perform one full round as listed above while partner 2 shadows via BODYWEIGHT movement. There is no requirement to stay perfectly in-synch, but these 2 teammates must perform each rep at the same time.

As partner 1 performs a DB walking lunge step, partner 2 will perform an unweighted walking lunge step. (Partner 3 will continue the row).

As partner 1 performs a Devils Press, partner 2 will perform a burpee. (Partner 3 will continue the row).

As partner 1 performs a Wall Ball Shot, partner 2 will perform an air squat. (Partner 3 will continue the row).

There is no minimum work requirement for any teammate, but any switching of partners must be made only after one full round has been completed on part A.

If a team completes part A in under 18 minutes, the entire team can work together on the row for part B, splitting the work however they choose in whatever time remains.

If a team does not complete part A before time is called at 18 minutes, they will receive a :1s penalty for every rep not performed. For example, if a team does not finish with only a single 4’ increment remaining on the DB FR lunge, their score for part A will be 18:01.

*Teams will receive scores for both event 2A and event 2B - Total time for part A and total calories for part B.

Event 2 - Movement Standards:

1️⃣Dual Dumbbell Front Rack Walking Lunges - The rep begins with one head of the dumbbell resting on the shoulders with the knees and hips fully extended.

As the athlete steps forward into each lunge, the rear knee must make contact with the floor at the bottom of the movement.

The rep ends with the knees and hips fully extended, and with the dumbbells held on the shoulders with control. There is no requirement to pause-step between reps. The final rep will end when both heels have cleared the designated line.

Note: The handles of each dumbbell cannot contact the shoulders. Shuffle steps between reps are not permitted and the athlete will be asked to move back and repeat each rep where this occurs.

2️⃣Dumbbell Devils Press - The rep will begin with the hands on each dumbbell, and with the chest and thighs touching the floor.

On the ascent, the athlete will perform any variation of burpee so long as the dumbbells are held throughout. The dumbbells can be lifted from the ground to overhead any way.

The rep ends when the dumbbells are held overhead with the elbows, knees, and hips fully extended. Reps where the dumbbells are dropped from the top of the movement or released during the movement are not permitted.

3️⃣Wall Ball Shot - The rep begins with the ball held in front of the body. In the bottom, the crease of the hips must pass below the top of the knees.

The rep will be counted when some portion of the ball touches the designated target at the top.

Note: If the ball drops to the floor, it must settle before the athlete can begin another rep. Bounce-catch style reps are not permitted.

"Sand Blasted" 
With an 18 Minute Running Clock...
A. 6 Rounds For Time:
20' Dumbbell Front Rack Walking Lunges (4' Increments)
3 Dual Dumbell Devils Press
20 Wall Ball Shots
3 Dual Dummbell Devils Press
20' Dumbbell Front Rack Walking Lunges (4' Increments)

B. Max Calorie Row

RX Division
50/35lb pair of DBs
20/14lbs, 10' Target

Scaled Division
35/20lb pair of DBs
20/14lbs, 9' Target

Description:
On the call of 3-2-1-go! the entire team will advance forward across the start line and begin working at one time. Partner 1 and partner 2 will work on part A while partner 3 works on the rower for part B.

For part A, partner 1 will perform one full round as listed above while partner 2 shadows via BODYWEIGHT movement. There is no requirement to stay perfectly in-synch, but these 2 teammates must perform each rep at the same time.

As partner 1 performs a DB walking lunge step, partner 2 will perform an unweighted walking lunge step. (Partner 3 will continue the row).

As partner 1 performs a Devils Press, partner 2 will perform a burpee. (Partner 3 will continue the row).

As partner 1 performs a Wall Ball Shot, partner 2 will perform an air squat. (Partner 3 will continue the row).

There is no minimum work requirement for any teammate, but any switching of partners must be made only after one full round has been completed on part A.

If a team completes part A in under 18 minutes, the entire team can work together on the row for part B, splitting the work however they choose in whatever time remains.

If a team does not complete part A before time is called at 18 minutes, they will receive a :1s penalty for every rep not performed. For example, if a team does not finish with only a single 4’ increment remaining on the DB FR lunge, their score for part A will be 18:01.

*Teams will receive scores for both event 2A and event 2B - Total time for part A and total calories for part B.

Event 2 - Movement Standards:

1️⃣Dual Dumbbell Front Rack Walking Lunges - The rep begins with one head of the dumbbell resting on the shoulders with the knees and hips fully extended.

As the athlete steps forward into each lunge, the rear knee must make contact with the floor at the bottom of the movement.

The rep ends with the knees and hips fully extended, and with the dumbbells held on the shoulders with control. There is no requirement to pause-step between reps. The final rep will end when both heels have cleared the designated line.

Note: The handles of each dumbbell cannot contact the shoulders. Shuffle steps between reps are not permitted and the athlete will be asked to move back and repeat each rep where this occurs.

2️⃣Dumbbell Devils Press - The rep will begin with the hands on each dumbbell, and with the chest and thighs touching the floor.

On the ascent, the athlete will perform any variation of burpee so long as the dumbbells are held throughout. The dumbbells can be lifted from the ground to overhead any way.

The rep ends when the dumbbells are held overhead with the elbows, knees, and hips fully extended. Reps where the dumbbells are dropped from the top of the movement or released during the movement are not permitted.

3️⃣Wall Ball Shot - The rep begins with the ball held in front of the body. In the bottom, the crease of the hips must pass below the top of the knees.

The rep will be counted when some portion of the ball touches the designated target at the top.

Note: If the ball drops to the floor, it must settle before the athlete can begin another rep. Bounce-catch style reps are not permitted.

Event 3: “Synch or Swim”
14 Minute AMRAP:
9 Rounds of…
10 Synchro Thrusters
10 Synchro Box Jump Overs
+
Directly into…
Max Rep Toes-to-Bar in the remaining time.

RX Division:
(95/65lbs)
(24/20” - step-ups NOT permitted, and stepping down is required)
Toes-to-Bar

Scaled Division:
(75/55lbs)
(24/20” - step-ups ARE permitted, and stepping down is required)
Hanging Knee Raise



Description:
On the call of 3-2-1-go! Partners 1 and 2 will cross the start line and begin working while partner 3 rests behind the start line.

Each time the team completes 10 synchronized Thrusters and 10 synchronized Box Jump Overs, a round will be counted.

Teams can sub in and out any way they choose so long as the following standards are met:

-The work is performed in the order as listed.

-All repetitions are synchronized with a partner.

-Tags are made for substitutions at the start-line.

Once all 9 rounds have been completed, the team will advance to the Toes-to-Bar. Partner 1 will work while partners 2 and 3 rest behind the start line. Teams can still tag in and out however they choose at the start line. There is no minimum work requirement for any teammate.

The teams score will be the total number of reps completed for the entire workout. For example, the 9 round portion is 180 reps. If a team completes the 9 rounds and then 10 Toes-to-Bar, their score is 190 reps.

Event 3 - Movement Standards:

1️⃣ Synchronized Thruster - The rep will begin with each athlete standing tall with the knees and hips fully extended, and with the barbell held in the front rack position.

In the bottom of each rep, the hip crease must pass below the top of the knees. Teammates must synch up in the bottom position together.

On the ascent, the barbell will be lifted to the overhead position in one fluid motion, ending with the knees, hips, and elbows fully extended, and with the bar held with control. The rep will end when both teammates have synched up at the top in the overhead position.

Note: A thruster jerk, where the athlete drives the bar upward and re-dips back under the bar by re-bending the knees, is not permitted.

2️⃣ Synchronized Box Jump Over - Each athlete will start with both feet on the floor on the same side of the box. On the ascent, each teammate will jump with a two-foot take off, synching up on top of the box.

On the descent, both athletes must step-down. The rep will end when both partners have planted their feet on opposite side of the box, synching up together to finish.

Note: Scaled teams can step-up. Step-ups in the RX division are not permitted. All divisions are required to step down. Dropping from the top of the box is not permitted.

3️⃣ Toes-to-Bar - The rep will begin with the athlete hanging from the bar with the arms locked out and with both feet off the ground. The feet must pass behind the vertical plane of the bar in the bottom of each rep.

The rep will end at the top when both feet have contacted the bar simultaneously between the hands.

Note: The scaled division will be required to perform hanging knee raises instead of the TTB. The same standards will apply except that the rep will end when the thighs raise above the level of the athlete’s hip crease.

For Time - Relay Style:
Partner 1:  
15/12 Calorie Echo Bike
30 Pull-Ups
15 Bar Facing Burpees
Partner 2: 
15/12 Calorie Echo Bike
20 Chest-to-Bar Pull-Ups
15 Bar Facing Burpees
Partner 3:
15/12 Calorie Echo Bike
10 Bar Muscle-Ups
15 Bar Facing Burpees

Description:
On the call of 3-2-1-go! Partner 1 of the team will cross the finish line and start on the bike, completing 15/12 calories. Upon completion, they will advanced to the pull-up bar and perform 30 pull-ups, followed by 15 bar facing burpees. When finished, they will run back to the start line to tag in their partner, who will be at the start line. 

Then partner 2 of the team will cross the finish line and start on the bike, completing 15/12 calories. Upon completion, they will advanced to the pull-up bar and perform 20 C2B pull-ups, followed by 15 bar facing burpees. When finished, they will run back to the start line to tag in their partner, who will be at the start line. 

Then partner 3 of the team will cross the finish line and start on the bike, completing 15/12 calories. Upon completion, they will advanced to the pull-up bar and perform 10 bar muscle-ups, followed by 15 bar facing burpees. When finished, they will run back to the start line where time will be taken by their judge. 

Note: Adjustments to the bike seat height are acceptable and encouraged. When a partner has left the bike to work on the rest of their round, the next partner can make the adjustment prior to being tagged in. When the partner is tagged in, they will advance to the bike, clear out the monitor so it reads "0" then they will begin on their cals. Judges will not assist with the monitor. 

This is the only event where teammates cannot depend on others to tag in and out until one full round has been completed. Each partner 1 complete one of the rounds. 


Movement Standards:
The bike will start at 0 and the athlete cannot advance until their monitor reads 15/12 cals, respective to their gender. 

For the pull-ups, the athlete must start in a deadhang with the elbows locked and the feet off the floor in the bottom. The rep ends when the athlete'ss chin clears the horizonal plane of the pull-up bar.

For the chest-to-bar, the athlete must start in a deadhang with the elbows locked and the feet off the floor in the bottom. The rep ends when the chest physically contacts the bar below the collar bone.

For the bar muscle-up, the athlete must start in a deadhang with the elbows locked and the feet off the floor in the bottom. The rep ends when the athletes transfers on top of the bar and locks out the elbows with the shoulders slightly forward of the hands. Resting on the bar at the top, releasing the hands, or hooking the legs and feet over the bar is not permitted.