2024 Tournament Capital Classic

EVENT 3 MOVEMENT STANDARDS PDF [CLICK]

***EVENT 3 WILL LINK DIRECTLY INTO EVENT 4***

COMPETITIVE
FOR TIME
6 Wall Walks (SYNCHRO)
25ft HS Walk (A1) (UNBROKEN)
60 Double Unders (A1)
1000m Echo Bike (SPLIT)
60 Double Unders (A2)
25ft HS Walk (A2) (UNBROKEN)
6 Wall Walks (SYNCHRO)

MASTERS-COMPETITIVE
FOR TIME
6 Wall Walks (SYNCHRO)
25ft HS Walk (SPLIT)
60 Double Unders (A1)
1000m Echo Bike (SPLIT)
60 Double Unders (A2)
25ft HS Walk (SPLIT)
6 Wall Walks (SYNCHRO)

25ft HS Walk can be shared unequally, and broken into 12.5ft sections

INTERMEDIATE AND INTERMEDIATE-MASTERS
FOR TIME
6 Wall Walks (SYNCHRO)
60 Double Unders (A1)
1000m Echo Bike (SPLIT)
60 Double Unders (A2)
6 Wall Walks (SYNCHRO)

RECREATIONAL
FOR TIME
6 Wall Walks (SPLIT)
60 Single Unders (A1)
1000m Echo Bike (SPLIT)
60 Single Unders (A2)
6 Wall Walks (SPLIT)

*Wall Walk will be to a line 20" from the wall for Recreational

EVENT 4 MOVEMENT STANDARDS PDF [CLICK]

***EVENT 4 WILL BE LINKED TO EVENT 3***

ALL DIVISIONS
FOR COMBINED TOTAL LOAD
Establish a 1RM Clean

Clean can be Squat or Power, athlete choice on any attempt.

Event 3 and 4 Timeline are linked on the same clock. Upon completion of Event 3 athletes will walk over to their platform lanes. Teams that are done before the TimeCap are permitted to begin “Freelance Lifting” even if that starts before 6:00. During “Freelance” Lifting athletes will have unlimited attempts to build/hit a Max Clean. Athletes will then have two 15-second “Spotlight” Attempts as per the timer in the movement standards PDF. Athletes are advised to hit successful reps at lower weights before “going for it” later in the timeline. The Team’s score will be the combined total of the heaviest successful lift done by each partner.

WOD 3/4 TIMELINE

• 0:00-6:00 WOD 3 (Incl TimeCap)
• WOD 3 Completion to 11:30 Freelance Lifting
• 11:30-12:00 No Lifting
• 12:00-16:00 "Spotlight” Lifting As:
  • 12:00-12:15 L1/L2 Female
  • 12:15-12:30 L3/L4 Female
  • 12:30-12:45 L5/L6 Female
  • 12:45-13:00 L7/L8 Female
  • 13:00-13:15 L1/L2 Male
  • 13:15-13:30 L3/L4 Male
  • 13:30-13:45 L5/L6 Male
  • 13:45-14:00 L7/L8 Male
  • 14:00-14:15 L1/L2 Female
  • 14:15-14:30 L3/L4 Female
  • 14:30-14:45 L5/L6 Female
  • 14:45-15:00 L7/L8 Female
  • 15:00-15:15 L1/L2 Male
  • 15:15-15:30 L3/L4 Male
  • 15:30-15:45 L5/L6 Male
  • 15:45-16:00 L7/L8 Male

EVENT 1 FLOW/MOVEMENT STANDARDS DOCUMENT [CLICK]

*Immediately following EVENT 1, athletes will be shuttled to EVENT 2's trail run location. Upon completion of EVENT 2, athletes will be shuttled back to TCSC and are welcome to use our warm up/down area.*

COMPETITIVE
9min AMRAP - FOR REPS
13 Wallballs 16#/25# to 10ft (SYNCHRO)
7 Toes To Bar (SYNCHRO)
1,3,5,7,9,11,13… etc Ring Muscle-Ups (SPLIT)

MASTERS - COMPETITIVE
9min AMRAP - FOR REPS
13 Wallballs 14#/20# to 10ft (SYNCHRO)
7 Toes To Bar (SYNCHRO)
1,3,5,7,9,11,13… etc Bar Muscle-Ups (SPLIT)

INTERMEDIATE
9min AMRAP - FOR REPS
13 Wallballs 14#/20# to 10ft (SYNCHRO)
7 Toes To Bar (SYNCHRO)
1,3,5,7,9,11,13… etc C2B Pull-Ups (SPLIT)

MASTERS - INTERMEDIATE
9min AMRAP - FOR REPS
13 Wallballs 14#/20# to 9ft (SYNCHRO)
7 Toes To Bar (SYNCHRO)
1,3,5,7,9,11,13… etc Pull-Ups (SPLIT)

RECREATIONAL
9min AMRAP - FOR REPS
13 Wallballs 10#/14# to 9ft (SPLIT)
7 Hanging Knee Raises (SYNCHRO)
1,3,5,7,9,11,13… etc Ring Rows (SPLIT)

EVENT 5 MOVEMENT STANDARDS PDF [CLICK]

COMPETITIVE
FOR TIME
400m Row (SPLIT)
16 S2O (SYNCHRO)
Run (TO NORTH WALL)
32 BBJOs 24" (SPLIT)
Run (BACK TO PLATFORM)
16 Snatches (SYNCHRO)
400m Row (SPLIT)
16 Front Squats (SYNCHRO)
Run (TO NORTH WALL)
32 Strict HSPU to Flat (SPLIT)
Run (BACK TO PLATFORM)
16 Overhead Lunges (SYNCHRO)
400m Row (SPLIT)

20min TimeCap
Barbell Weight: 110#/155#

MASTERS COMPETITIVE
FOR TIME
400m Row (SPLIT)
16 S2O (SYNCHRO)
Run (TO NORTH WALL)
32 BBJOs 20" (SPLIT)
Run (BACK TO PLATFORM)
16 Snatches (SYNCHRO)
400m Row (SPLIT)
16 Front Squats (SYNCHRO)
Run (TO NORTH WALL)
32 Strict HSPU to AbMat (SPLIT)
Run (BACK TO PLATFORM)
16 Overhead Lunges (SYNCHRO)
400m Row (SPLIT)

20min TimeCap
Barbell Weight: 95#/135#

INTERMEDIATE
FOR TIME
400m Row (SPLIT)
16 S2O (SYNCHRO)
Run (TO NORTH WALL)
32 BBJOs 20" (SPLIT)
Run (BACK TO PLATFORM)
16 Snatches (SYNCHRO)
400m Row (SPLIT)
16 Front Squats (SYNCHRO)
Run (TO NORTH WALL)
32 HSPU to AbMat (SPLIT)
Run (BACK TO PLATFORM)
16 Overhead Lunges (SYNCHRO)
400m Row (SPLIT)

20min TimeCap
Barbell Weight: 85#/120#

MASTERS INTERMEDIATE
FOR TIME
400m Row (SPLIT)
16 S2O (SYNCHRO)
Run (TO NORTH WALL)
32 BBJOs 20" (SPLIT)
Run (BACK TO PLATFORM)
16 Snatches (SYNCHRO)
400m Row (SPLIT)
16 Front Squats (SYNCHRO)
Run (TO NORTH WALL)
32 HSPU to AbMat (SPLIT)
Run (BACK TO PLATFORM)
16 Front Rack Lunges (SYNCHRO)
400m Row (SPLIT)

20min TimeCap
Barbell Weight: 85#/120#

RECREATIONAL
FOR TIME
400m Row (SPLIT)
16 S2O (SPLIT)
Run (TO NORTH WALL)
32 BBJOs 20" (SPLIT)
Run (BACK TO PLATFORM)
16 Cleans (SPLIT)
400m Row (SPLIT)
16 Front Squats (SPLIT)
Run (TO NORTH WALL)
32 Hand Release Push-Ups (SPLIT)
Run (BACK TO PLATFORM)
16 Front Rack Lunges (SPLIT)
400m Row (SPLIT)

20min TimeCap
Barbell Weight: 70#/100#

*After heat completion of EVENT 1, athletes will be shuttled to the start of the race for EVENT 2. Athletes will be briefed by Dirty Feet prior to each heat starting.

COMPETITIVE, MASTERS-COMPETITIVE, INTERMEDIATE AND MASTERS-INTERMEDIATE

FOR TIME - Trail Run "Loops"

1000m Loop (TOGETHER)
600m Loop A1 (SOLO)
600m Loop A2 (SOLO)
600m Loop A1 (SOLO)
600m Loop A2 (SOLO)
1000m Loop (TOGETHER) - Must initiate lap by 20:00 or will be TimeCapped

RECREATIONAL

FOR TIME - Trail Run "Loops"

600m Loop (TOGETHER)
600m Loop A1 (SOLO)
600m Loop A2 (SOLO)
600m Loop (TOGETHER) - Must initiate lap by 16:00 or will be TimeCapped

NOTES:

• Course will be clearly marked and directed by Dirty Feet
• Athletes can choose who is A1 and who is A2.
• Upon completion of EVENT 2, athletes will be shuttled back to TCSC and are welcome to use our warm up/down area.*
• EVENT 2 IS AN OUTDOOR EVENT AND WILL BE RUN REGARDLESS OF WEATHER CONDITIONS. IN THE CASE OF SMOKE AFFECTING AIR QUALITY, AN ALTERNATIVE INDOOR EVENT WILL BE CREATED AND RUN AT THE SOLE DISCRETION OF THE EVENT DIRECTOR*