2022 BCS CLASSIC: LIVE COMPETITION

Event #1 presented by:

Location: East Pavillion

15 Minute AMRAP: 

36 squat clean 115/75

16 synchro burpee box jump overs (24/20")

30 squat clean 135/105

16 synchro burpee box jump overs

24 squat clean 155/125

16 synchro burpee box jump overs

Max reps squat clean 185/145

Time Cap: 15 minutes

Scoring:

Scoring for this workout will be the total number of reps completed in the 15 minute time domain. 

Flow: 

Both Athletes will start behind their designated barbell.  At the call of 3-2-1 GO, athletes will begin their first round of squat cleans.  Athletes may alternate the squat clean reps however they like, as long as the complete the required amount total reps.  Athletes will then move to he synchro burpee box jump overs.  Athletes will required to complete this movement synchronized. Both athletes chest and thighs must be touching the ground at the bottom  of the burpee and they must be perpendicular to the plyo box.  Both athletes  must have all their feet on top of the plyo boxes together before jumping/ stepping off the opposite side.  If one athlete jumps/ steps off the box before their partner does, the team will be given a no rep and be required to return to the top of the box.    Athletes will continue this pattern of movements until they reach the final squat clean weight for max reps or they hit the time cap. 

Movement standards:

Squat Clean

• The barbell begins on the ground. Touch and go is permitted.

•  No bouncing or dropping and catching the barbell on the rebound.

• Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. 

• The athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Synchro Burpee Box Jump Overs

• The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box, while on the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep. 

Event #1 presented by:

Location: East Pavillion

15 Minute AMRAP: 

36 squat clean 135/95

16 synchro burpee box jump overs (24/20")

30 squat clean 185/125

16 synchro burpee box jump overs

24 squat clean 225/155

16 synchro burpee box jump overs

Max reps squat clean 245/165

Time Cap: 15 minutes

Scoring:

Scoring for this workout will be the total number of reps completed in the 15 minute time domain. 

Flow: 

Both Athletes will start behind their designated barbell.  At the call of 3-2-1 GO, athletes will begin their first round of squat cleans.  Athletes may alternate the squat clean reps however they like, as long as the complete the required amount total reps.  Athletes will then move to he synchro burpee box jump overs.  Athletes will required to complete this movement synchronized. Both athletes chest and thighs must be touching the ground at the bottom  of the burpee and they must be perpendicular to the plyo box.  Both athletes  must have all their feet on top of the plyo boxes together before jumping/ stepping off the opposite side.  If one athlete jumps/ steps off the box before their partner does, the team will be given a no rep and be required to return to the top of the box. Athletes will continue this pattern of movements until they reach the final squat clean weight for max reps or they hit the time cap. 

Movement standards:

Squat Clean

• The barbell begins on the ground. Touch and go is permitted.

•  No bouncing or dropping and catching the barbell on the rebound.

• Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. 

• The athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Synchro Burpee Box Jump Overs

• The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box, while on the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep. 

Event #1 presented by:

Location: East Pavillion

15 Minute AMRAP: 

36 squat clean 95/65

16 burpee box step overs (24/20")

30 squat clean 115/85

16 burpee box step overs

24 squat clean 135/105

16 burpee box step overs

Max reps squat clean 155/125

Time Cap: 15 minutes

Scoring:

Scoring for this workout will be the total number of reps completed in the 15 minute time domain. 

Flow: 

Both Athletes will start behind their designated barbell.  At the call of 3-2-1 GO, athletes will begin their first round of squat cleans.  Athletes may alternate the squat clean reps however they like, as long as the complete the required amount total reps.  Athletes will then move to he synchro burpee box step overs.  Athletes will required to complete this movement synchronized. Both athletes chest and thighs must be touching the ground at the bottom  of the burpee and they must be perpendicular to the plyo box.  Both athletes  must have all their feet on top of the plyo boxes together before jumping/ stepping off the opposite side.  If one athlete jumps/ steps off the box before their partner does, the team will be given a no rep and be required to return to the top of the box.    Athletes will continue this pattern of movements until they reach the final squat clean weight for max reps or they hit the time cap. 

Movement standards:

Squat Clean

• The barbell begins on the ground. Touch and go is permitted.

•  No bouncing or dropping and catching the barbell on the rebound.

• Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. 

• The athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Synchronized Burpee Box Step-over

• The burpee box step-over starts with the athlete facing the box while touching the chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s shoulders must remain perpendicular to the box for the rep to count. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. 

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Event #2 presented by: 

Location: North Arena Pad A

AMRAP

3min - 3min - 3min - 4min

15/12 Cal echo bike

50 ft’ HS Walk/ 50 ft. SA KB OH Walking Lunges (44/35)

Max Rope Climbs

Time Cap:

16 Minutes

Scoring:

Score total rope climbs

Flow:

Athlete 1 starts on echo bike, Athlete 2 starts on HS Walk. When both athletes complete their reps they switch and complete the other reps (athlete 2 goes to the bike, athlete 1 completes OH walking lunges). When both complete their movements they come together to perform max rope climbs.

(Athletes will be required to alternate athlete starting position each round)

*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00 on

Movement Standards:

Overhead Kettlebell  Walking Lunge

• This is an overhead walking lunge. The kettlebell must be locked out overhead,  the feet together and the athlete standing tall with hips and knees extended. 

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the kettlebell must be fully extended over head. 

• If, during the lunge, the kettlebell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the kettlebell in the overhead position and is standing tall with hips and knees fully extended. 

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.
  

Rope Climb

• Each rep starts with both feet on the ground, The athlete may jump into the rope climb. 

• Any Style of climbing is permitted. 

• The rep is credited when one hand clearly touches the top cross member of the rig. 

• Athletes will be required to have both feet on the ground and both hands on the rope at the bottom of the climb for the rep to count (No dropping from the top) 

Event #2 presented by: 

Location: North Arena Pad A

AMRAP

3min - 3min - 3min - 4min

15/12 Cal echo bike

100’ HS Walk

Max Rope Climbs

Time Cap: 16 Minutes

Scoring:

Score total rope climbs

Flow:

Athlete 1 starts on echo bike, Athlete 2 starts on HS Walk.  When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.

*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00

Movement Standards:

Handstand Walk

•  Kick up with both hands (entire hand, including fingers and palms) BEHIND the mark of the segment being attempted. 

•  Stepping over the line or landing with hands on or over the line is a “no rep.” 

•  Must walk forward. 

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

•  A rep is credited when both hands, including fingers and palms, cross the line before the feet touch the ground. 

•  Each 5-foot section will count as 1 rep. 

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.
  

Rope Climb

• Each rep starts with both feet on the ground, The athlete may jump into the rope climb. 

• Any Style of climbing is permitted. 

• The rep is credited when one hand clearly touches the top cross member of the rig. 

• Athletes will be required to have both feet on the ground and both hands on the rope at the bottom of the climb for the rep to count (No dropping from the top) 

Event #2 presented by: 

Location: North Arena Pad A

AMRAP

3min - 3min - 3min - 4min

15/12 Cal echo  bike

100’ Walking Lunge

Max Single Arm KB Alternating Squat Clean Thrusters (Clusters)

(44/35)

Time Cap:

16 Minutes

Scoring:

Score total rope climbs/ Kettlebell Squat Clean Thrusters

Flow:

Athlete 1 starts on echo bike, Athlete 2 starts on HS Walk.  When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.

*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00

Movement Standards:

Kettlebell Squat Clean Thruster

• Each rep begins  with the kettlebell on the ground. 

• The athlete will clean the kettlebell to the shoulder, while the crease of the athlete’s hip must clearly pass below the top of the knee in the bottom position

• The rep is credited when the athlete’s hips, knees, and arm holding the kettlebell are fully extended

• The Athlete must alternate hands between each rep. 

• The  Kettlebell CANNOT be dropped from the top position. 

Event #3 Presented By: 

Location: North Arena Pad B

For Time: 

3 rounds 

1 lap around arena

20 synchro T2B

20 Sandbag clean 100/70

Time Cap: 12 minutes

Scoring: time

Flow:

Movement Standards:

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round.

• Sandbag cleans can begin once both athletes are back on the mat for that designated round. 

Synchronized Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the plane of the bar at the beginning of each rep . 

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

• All four feet must come into contact with the bar at the same time, inside the hands.

• Partners may assist each other in reaching the bar but not in performing the movement. 

• If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.

Sandbag Over the Shoulder 

• Start each rep with the sandbag on the ground. 

• Athletes must lift the sandbag to the top of their shoulder. 

• Athlete will drop sandbag over the back of their shoulder once their hips and knees have reached full extension

• Athletes must alternate between partners after each rep is completed

Event #3 Presented By: 

Location: North Arena Pad B

For Time: 

3 rounds 

1 lap around arena

30 synchro T2B

20 Sandbag clean 150/100

Time Cap: 12 minutes

Scoring: time

Flow:

Movement Standards:

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round.

• Sandbag cleans can begin once both athletes are back on the mat for that designated round. 

Synchronized Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the plane of the bar at the beginning of each rep . 

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

• All four feet must come into contact with the bar at the same time, inside the hands.

• Partners may assist each other in reaching the bar but not in performing the movement. 

• If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.

Sandbag Over the Shoulder 

• Start each rep with the sandbag on the ground. 

• Athletes must lift the sandbag to the top of their shoulder. 

• Athlete will drop sandbag over the back of their shoulder once their hips and knees have reached full extension

• Athletes must alternate between partners after each rep is completed

Event #3 Presented By: 

Location: North Arena Pad B

For Time: 

3 rounds 

1 lap around arena

30 synchro Hanging Knee raises

10 Sandbag clean 100/70

Time Cap: 12 min

Scoring: time

Flow:

Movement Standards:

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round.

• Sandbag cleans can begin once both athletes are back on the mat for that designated round. 

 Synchronized Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

• For a rep of the hanging knee-raise to count, both athletes must have all their knees above the creases of their hips at the same time.

Sandbag Over the Shoulder 

• Start each rep with the sandbag on the ground. 

• Athletes must lift the sandbag to the top of their shoulder. 

• Athlete will drop sandbag over the back of their shoulder once their hips and knees have reached full extension

• Athletes must alternate between partners after each rep is completed

Friday Night Lights presented by:

Location: North Arena

Athlete 1

12 Power Snatch 115/75

36 C2B Pull-ups

12 Power Snatch

Athlete 2

8 Power Snatch 155/105

36 C2B Pull-ups

8 Power Snatch

Time Cap: 8 minutes

Loading: Barbell - 115/155 — 75/105

Flow:

Both athletes start behind the mat.At the call of  3-2-1 GO athlete one steps onto the mat and begins their 12 Power Snatches. Once complete they will move to the rig to complete 36 Chest to Bar Pull-ups finishing at the final mat to complete their final 12 snatches. Once athlete one finishes their final snatch rep the judge will instruct athlete two to begin their round. Once athlete 2 completes their final rep both athletes will cross the designated finish line stopping the clock. (Once athlete one finishes their first set of snatches athlete two will be allowed to load the bar to the required weight, once athlete one finishes their final set they may load the second bar for their partner.)

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for any rep not completed.

Movement Standards:

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used by the intermediate and scaled division. 

• For the RX division, the athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power sntch followed by an overhead squat will be permitted. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the is locked out in the overhead position. 
  

Chest to Bar Pullup

• The athlete must start each rep with their arms fully extended and their feet off the ground. 

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

•  Wrapping tape around the pull-up bar is not permitted.

•  Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Friday Night Lights presented by:

Location: North Arena

Athlete 1

12 Squat Snatch 135/95

24 Bar Muscle Ups

12 Squat Snatch

Athlete 2

8 Squat Snatch 185/125

24 Bar Muscle Ups

8 Squat Snatch

Time Cap: 8 minutes

Loading: Barbell -135/185 — 95/125

Flow:

Both athletes start behind the mat.At the call of  3-2-1 GO athlete one steps onto the mat and begins their 12 squat snatch. Once complete they will move to the rig to complete 24 bar muscle ups finishing at the final mat to complete their final 12 snatches. Once athlete one finishes their final snatch rep the judge will instruct athlete two to begin their round. Once athlete 2 completes their final rep both athletes will cross the designated finish line stopping the clock. (Once athlete one finishes their first set of snatches athlete two will be allowed to load the bar to the required weight, once athlete one finishes their final set they may load the second bar for their partner.)

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for any rep not completed.

Movement Standards:

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used by the intermediate and scaled division. 

• For the RX division, the athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power sntch followed by an overhead squat will be permitted. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the is locked out in the overhead position. 

Bar Muscle Up

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. 

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. 

• No portion of the foot may rise above the lowest part of the bar during the kip.

• The athlete must pass through some portion of a dip before locking out over the bar.

• Wrapping tape around the pull-up bar is NOT permitted.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. 

Friday Night Lights presented by:

Location: North Arena

Athlete 1

12 Power Snatch 95/55        

24 Pull-ups

12 Power Snatch

Athlete 2

8 Power Snatch 115/75

24 Pull-ups 

8 Power Snatch

Time Cap: 8 minutes

Loading: Barbell - 95/115 — 55/75

Flow:

Both athletes start behind the mat.At the call of  3-2-1 GO athlete one steps onto the mat and begins their 12 Power Snatches. Once complete they will move to the rig to complete 24 Pull-ups finishing at the final mat to complete their final 12 snatches. Once athlete one finishes their final snatch rep the judge will instruct athlete two to begin their round. Once athlete 2 completes their final rep both athletes will cross the designated finish line stopping the clock. (Once athlete one finishes their first set of snatches athlete two will be allowed to load the bar to the required weight, once athlete one finishes their final set they may load the second bar for their partner.)

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for any rep not completed.

Movement Standards:

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used by the intermediate and scaled division. 

• For the RX division, the athlete must pass through a full squat with hips below the knees. 

• Receiving the barbell in the bottom of the squat is not required; a power sntch followed by an overhead squat will be permitted. 

• The rep is credited when the athlete’s hips and knees are fully extended, and the is locked out in the overhead position. 
  

Pull-up

• The athlete must start each rep with arms fully extended and feet off the ground. 

•  Any style of pull-up or grip is permitted as long as the requirements are met.  

• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Wrapping tape around the pull-up bar is NOT permitted.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.