CRAZY 8'S

Part 1 - 8 min AMRAP

8 C2B Pull-ups (Sc Pull-ups)

8 Wallballs (30/20) (Sc 20/14)

8 Deadlifts (225/155) (Sc 155/115)

8 Box Jumps (30/24) (Sc 24/20 - may step up or jump)

**4 min Rest**

Part 2 - 90 seconds

Unbroken set of Deadlifts (275/225) (Sc 225/155)

*During Part 1 AMRAP, partners can break up reps how you choose, one partner working at a time

*Each exercise must be completed before moving onto the next

*For UB DL, clock starts at the 12 min mark and ends at 13:30 - one attempt per partner, one partner at a time

*Part 1 AMRAP Score = Rounds + Reps

*Part 2 UB DL Score = total unbroken reps for partners combined

MOVEMENT STANDARDS

CHEST TO BAR PULL-UPS (C2B)

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 or wearing hand protection (gymnastics-style grips, gloves, etc) is permitted, but taping the bar AND wearing hand protection is not.

PULL-UPS

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 or wearing hand protection (gymnastics-style grips, gloves, etc) is permitted, but taping the bar AND wearing hand protection is not.

WALL BALLS

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease CLEARLY below the knees and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified height. 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, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo Deadlifts are not allowed. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

BOX JUMPS

The box jump starts with athlete facing the box and finishes with the athlete's feet on top of the box, hips and knees fully extended. A two-foot takeoff and two-foot landing is required, and only the athlete's feet may touch the box. After landing on the box, the athlete must stand up completely before jumping or stepping down. *Scaled athlete's may step up. Rep is credited when the athlete stands up, knees and hips fully extended, on top of the box.

UNBROKEN DEADLIFTS

Weights will be adjusted by the judges during the break. The score is the combined number of unbroken deadlifts for both athletes within the :90 window. These are touch-and-go deadlifts. The bar will move steadily from the top position to the floor and back up with no significant pause in either position. Once the athlete pauses, the unbroken set is complete.

CRAZY 8'S - PART 2

Scoring only

filthy 50's

For Time - 15 min Time Cap

50 Hang Power Cleans (Rx 135/95) (Sc 95/65)

50 Front Squat

50 Shoulder to Overhead

50 Front Rack Lunges

*Partner must be hanging from rig while other partner completes barbell movements

*Feet must be off the ground for partner's reps to count

*Partners can break the reps how they choose

*Each exercise must be completed in the order it is listed

*All reps of each exercise must be completed before moving on to the next

*Score = Time OR Number of Reps Completed if the team does not finish before the time cap

MOVEMENT STANDARDS

HANG POWER CLEANS

The hang power clean begins by deadlifting the barbell off the floor. The bar is then lowered into a hang position, but it cannot pass below the knee. The athlete will then perform a clean by receiving the bar at their shoulders. The bar must be received in a front rack position with the hip crease above the knees. The rep is credited when the athlete is standing with hips and knees in full extension, and the bar is supported in the front rack position.

FRONT SQUATS

Each set of front squats must begin with the barbell on the ground. The crease of the athlete's hips must be CLEARLY below the top of the knees at the bottom. The bar must remain in the front rack position. The hands do NOT need to remain on the bar. A full squat clean is permitted, but not required to start the movement. The rep is credited when the athlete's hips and knees reach full extension while the bar is supported in the front rack position. Athlete's may NOT receive assistance moving or resetting their barbell.

SHOULDER TO OVERHEAD (S2O)

Each rep of the S2O begins with the barbell at the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may strict press, push press, push jerk, or split jerk. The athlete may dip and drive with the legs while the weight is on the shoulders. At the top, the arms, hips and knees are fully extended, feet in line under the body and the bar is directly over the middle of the body. Using a rack is not permitted.

FRONT RACK LUNGES

This is a front rack stationary lunge. Each lunge begins with the barbell on the shoulders in the front rack position, the feet together and the athlete is standing tall with hips and knees extended. At the bottom of the front rack lunge, the trailing knee must make contact with the ground and the barbell must be on the athlete's shoulders. The rep is credited when the barbell is on the shoulders in the front position and the athlete is standing tall with hips and knees fully extended. The athlete must alternate which foot leads for each step. Must have a successful rep before alternating to the opposite side. The athlete can choose whether to step forward or backward for the lunge.

BAR HANG

While one partner performs barbell movements, the other will hang from the rig. The athlete can hang with one or both hands, and grip the bar in any manner, but their feet cannot touch the ground. If any portion of the athlete's foot touches the ground while their partner performs a movement, that repetition will not count. No other part of the athlete can touch the rig (i.e. forearms, biceps, legs, etc).

LEAN ON ME - FLOATER

For Time

200m Partner Carry (100m per partner)

*Carry your partner however you choose

*The carry begins with the athletes feet completely behind the start line

*50m sections

*If any part of the partner being carried touches the ground before crossing the 100m mark, they must go back to the last 50m mark and start that section over

*SCORE = Time it takes for BOTH athletes to complete the 100m partner carry. Partner carries will be done consecutively.

MOVEMENT STANDARDS

Each athlete must carry their partner 100m. The athlete can choose how to carry their partner, but no part of their body can touch the ground during the carry. The athlete will start with their feet completely behind the start line and partner in a carry position. Time will start at 3-2-1-Go and will finish when the 200m carry has been completed. The 100m will have a 50m segment marked. If any part of the partner's body touches the ground at any point, the athlete will begin at the start of the last increment crossed.

tHE DEVIL WALKS

8 Rounds for Time - 22 min Time Cap

10 Devil's Press (50/35) (Sc 35/20)

15' Handstand Walk (Sc 25' Bear Crawl)

20/16 Cal Echo Bike (Sc 16/12)

*Partners splits the reps as they choose, one partner working at a time

*Each exercise must be completed in the order it is listed

*Each exercise must be completed before moving on to the next

*IMPORTANT - the HS Walk/Bear Crawl cannot begin until the DB's from the final Devil's Press for each round are placed on the ground. DB must be placed on the ground, not dropped.

*SCORE = Time or Number of Reps completed if the team does not finish before the time cap.

MOVEMENT STANDARDS

DEVILS PRESS

The Devils Press begins with the athlete's hands on the dumbbells while touching their chest and thighs to the ground and finishes with the athlete standing upright, dumbbells directly overhead, with arms, hips and knees fully extended. The athlete must move the dumbbells in a fluid motion from the ground to the overhead position. The athletes cannot pause at the shoulder or perform a clean and jerk to get the dumbbells overhead.

HANDSTAND WALK

The handstand walk area will be divided into 5-ft segments visibly marked on the floor. The lane will have three consecutive segments, allowing the 15-ft walk in one direction. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with hands across the line while kicking up into the handstand constitutes a "no rep." If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-ft increment to earn credit for the distance. Each 5-ft section will count as 1 rep.

BEAR CRAWL

The bear crawl area will be divided into 5-ft segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-ft crawl in one direction. The athlete must place both hands (entire hand including palm and fingers) on the ground BEHIND the mark denoting the start of the segment being attempted. Reaching across the line and placing hands into segment constitutes a "no rep." During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms. If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, he or she must restart from the last increment crossed. Both hands and both feet must cross the line marking the 5-ft increment to earn credit for that distance. Each 5-ft segment will count as 1 rep.

ECHO BIKE

Athletes are responsible for hitting the start button on the bike. The calories must be at zero at the start of each set, and the pedals must move in a forward motion. The hands and feet do not have to make contact with the bike at the same time.