Legends Never Die 2023

For Max Calories in a 20-minute time cap

RX:

70 reps Burpee SB Clean (60/40)

Sandbag Ruck across tram bridge

Max calorie row in the time remaining

Intermediate:

50 reps Burpee SB Clean (60/40)

Sandbag Ruck across tram bridge

Max calorie row in the time remaining

Standards:

• Chest needs to touch the sandbag, standing tall with sandbag in the front rack position, and elbows clearly in front of the sandbag.

• There are no requirements for sharing the sandbag when running the bridge and back.

• The rower does not start until both athletes have returned.

8 rounds for time in 16-minute time cap

RX:

6 Muscle Ups

12 Wall Balls (20/14) - 10 feet/9 feet

14/12 Cal Bike Erg

Athletes alternate full rounds between partners

Intermediate:

8 Pull Ups

12 Wall Balls (14/10) - 10 feet/9 feet

14/12 Cal Bike Erg

Athletes alternate full rounds between partners

Standards:

• For RX, there is a minimum requirement is one muscle up

• In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip

• In the pull-up, the athlete will begin in the hanging position, with arms fully extended before performing the pull up. The athlete's chin should pass above the vertical plane of the pull up bar. Both strict and kipping pull-ups are permitted.

• In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target at or above the specified target height.

For Time, with a 5-minute time cap

RX:

Shuttle 240 yards (20 yards and back x3 for each partner)

Athlete 1: 50 Double Unders

Athlete 2: 50 Double Unders

Athlete 1: 30 Dumbbell S2OH (50/35)

Athlete 2: 30 Dumbbell S2OH (50/35)

Sprint to finish

Intermediate:

Shuttle 240 yards (20 yards and back x3 for each partner)

Athlete 1: 75 Single Unders

Athlete 2: 75 Single Unders

Athlete 1: 30 S2OH (35/20)

Athlete 2: 30 S2OH (35/20)

Sprint to finish

Standards:

• Dumbbell Shoulder to Overhead

  • The dumbbells must be at the shoulders with the hands below the ears to begin the shoulder-to-overhead.

  • A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.

  • The rep is credited when the dumbbells are locked out overhead.

  • The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.

• Double Unders

  • This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts

For Max Weight in a 10-minute time cap

1 Clean - 2 Front Squats -1 Clean

Standards

The clean is performed from the ground. A Power Clean, Muscle Clean, or Squat Clean are all acceptable, but a deadlift followed by a hang clean is not permitted. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

After performing the clean, the athlete must stand to full extension before performing the front squat. The rep is counted when the athlete squats below parallel and then stands back up to full extension.

After the two front squats are performed, the athlete must perform a touch-and-go clean, with no pause at the ground. The athlete may pause in the hang position before moving to the ground to perform the clean. A Power Clean, Muscle Clean, or Squat Clean are all acceptable. Both of the athlete's hands must remain in contact with the bar during the entirety of the movement.

If the athlete drops the bar during the complex, the athlete must start the complex over again. Barbell collars must be used for the attempt to count.

The score will be the total weight for both athletes of the max completed lift.

In 15 minutes, complete as many rounds and reps as possible:

RX:

50 Power Snatch (95/65)

50 Dumbbell Overhead Walking Lunge

50 Toes to Bar

50 Box Jump Overs (24''/20'')

Intermediate:

50 Power Snatch (65/45)

50 Dumbbell Overhead Walking Lunge

50 Hanging Knee Raise

50 Box Jump Overs or Box Step Overs

STANDARDS:

• Power Snatch

  • For the 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. A squat snatch or split snatch may not be used. The bar must return to the ground for each rep.

  • For Intermediate, women will lower bar below knee (does not need to return to the ground)

• Dumbbell Overhead Walking Lunge

  • The dumbbell must remain overhead for the duration of the lunge.

  • The athlete must reach the finish position before lowering the dumbbell.

  • Each lunge step begins with the dumbbell in the overhead position, the feet together, and the hips and legs extended.

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

  • Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.

  • The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.

  • The athlete must alternate which foot leads for each rep.

  • If the dumbbell is dropped and rolls in front, the athlete must return to the spot where both feet stopped.

• Toes to Bar

  • The Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

  • The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body

• Hanging Knee Raises

  • The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips.

• Box Jump Overs

  • Start with both feet on the ground and face the side of the box. Do NOT angle the box and jump or step up on the corner.

  • The athlete must jump onto and step over the box. Rebounding box jump is not allowed

  • The rep is credited when: - Both feet are on top of the box. - Hips and knees are fully extended, with head and shoulders over the hips.

  • Reaching extension in midair is a no rep.

• Box Step ups (Intermediate only)

  • Only the feet may make contact with the box.

  • Using hands to push into the legs during the step-up is not allowed.

  • The rep is credited when: - Both feet are on top of the box. - Hips and knees are fully extended, with head and shoulders over the hips.