Fraser Valley Throwdown 24

15min Time Cap Score is reps in AMRAP portion see below for more details

RX

BUY IN
300’ 

Athlete 1 Lunge (KB)
Athlete 2 Carries Athlete 3
 

AMRAP (You Go I Go)
20 x 100’ Shuttle
1 x 100’ Handstand Walk

 KB - 2 24/16kg in front rack

 Intermediate 

BUY IN
300’ 

Athlete 1 Lunge (KB)
Athlete 2 Carries Athlete 3
No min work requirement

AMRAP (You Go I Go)
20 x 100’ Shuttle
1 x 100’ Burpee Broad Jump

KB - 1 24/16kg in front rack

Scaled 

BUY IN

300’
Athlete 1 Lunge BW
Athlete 2 Double KB Farmer Carry 50/35
Athlete 3 Ready to Switch
Can switch at thewhite line

AMRAP (You Go I Go)
20 x 100’ Shuttle
1 x 100’ Burpee Broad Jump

Trios:

LUNGE BUY IN Athletes start behind the line. The front foot must completely cross the finish line to count as complete; otherwise, another attempt is necessary.   1 member lunges while the others do a partner carry. Switch at end of field. Does not need to be unbroken. No min work requirement on the buy-in
Shuttles: 100 feet equals one length of the field. Athletes must cross the line. Trios will perform this in a "you go, I go" format swapping at the start line which means that each team member does a min 2 lengths every turn. Min work is 1 rep
BBJ/HSW: The movement spans one length of the field. The field is divided into four sections for scoring, marked by white lines. All members must perform this movement, and the score will be based on the last position of the final trio member when time expires.  

1. Lunge with Kettlebell in Front Rack
Standard: The athlete holds the kettlebell in the front rack position. During the lunge, the athlete must step forward or until the back knee touches the ground. The rep is completed when the athlete stands up with hips fully extended.  Majority of the weight must be in front of center of shoulder. KB must stay above sternum and below ear.
No Rep= Not hitting full extension on the movement stand up portion (does not have to stop moving but needs to move through extension), Back knee not making contact with ground.
2. Handstand Walk
Standard: The athlete begins with hands behind the starting line and kicks up into a handstand. The feet must remain above the hips during the movement. The rep is completed when both hands cross the finish line.
 Judges must note the position of the last completed rep and move the athlete to that spot to continue. 
 If an athlete tries to advance their hands forward without being in a balanced handstand position, the forward progress will not count at the discretion of the judge. 
All 3 members of the trio will perform this. 
No Rep= hips above shoulder during the hand steps.. Mark the last successful hand placement to start the next REP. Feet cannot move ahead of that.
3. Burpee Broad Jump
Standard: The athlete must perform a burpee, ensuring that the chest and thighs touch the ground. After standing up, the athlete jumps forward. Feet parallel for jump. Burpees -Athletes can step up or 2 foot jump up but feet must be parallel to take off.(if adjusting for a staggered landing use the back foot as the start.
 No REP= Chest doesn’t hit ground, Jumping staggered, feet move ahead of the last hand placement.
4. Shuttle Sprints
Standard: The athlete starts behind a line, sprints to a designated point, touches the ground or a marker, then sprints back to the start. The movement is repeated for the required number of lengths.  Line Judge at end of the field.
No Rep= not crossing the line

Complete the following:

Max Deadhang (3min cap)

Max Doubleunder (2min Cap) (single Under complex (20 Singled forard and 10 reverse) for Scaled, Master Scaled and Teens)  

Max Thrusters (1min cap)

WEIGHTS

RX 115/85
Intermediate/Masters Comp 95/65 
Scaled/ Masters Rec/75/55
Teen Men Double Unders + 75 

SCORES:

Deadhang - 1 point for 10 seconds - timer starts when athletes touch the bar not the floor timer. 

Skipping:
Double Unders: 1 points for every completed set of 10. must be performed in sets of 20 unborken *Note Teen Men are scored for every set of 20 - can be broken up.

Single/Reverse Combo 20 forward 10 reverse skips - 1 point can be broken up

Thrusters 1 point per thruster *note that TRIOS must compelete 1 rep per teammate to count all reps.

The workout:

All parts flow directly into one another with no pauses or rest periods.
* There is a scoring change to this event.  Part 1 (0-3 min): Deadhang:
Scoring is based on the total unbroken time hanging on the bar. Moving hands or hanging one-handed is allowed. no grips are permitted. 1 point per 10 seconds
Trios: Two members are on the bar at a time. Time ends when one partner falls. The third member can wait at the skipping area but must not touch the rope. 
NOTE that the judge will start THEIR timer when the hands touch the bar not when the floor timer starts.  
Part 2 (3-5 min): Skipping:

Double Unders: Count in sets of 20. Athletes may continue or stop at any time, but only sets of 20 unbroken will be counted.
Single/Reverse: 20 forward and 10 reverse skips count as one set, does not have to be performed unbroken. Rep count for this set has been adjusted from original release.
Trios: Only one member skips at a time. Min work per teammate is 1 set.
* Note TEEN MEN are doing double unders can be broken up
Double Unders will be counted as 2 points per completed set 2pts for 20 DU or 2 points for 20 forward/10 reverse combo.

Part 3 (5-6 min): Thrusters:

Max unbroken set. The bar cannot drop below the front rack position.
Trios: Must pass the bar without dropping or lowering it below the sternum. Grips or belts may be used. Min work for each teammate is 1
1 point per thruster
Finale E5: Row’d Rage
For all divisions not completing the reps = score of Time cap plus missed reps.
Each section is scored as a separate event, providing multiple opportunities to earn points.
The stopwatch stops once the final jerk is completed (above the head).
Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

15. Dead Hang
Standard: The athlete hangs from a bar with arms fully extended. The goal is to maintain this position for as long as possible without dropping. Athletes can move from one hand to the other or switch grip as long as they do not touch the floor.No Grips can be used. Any form of grip (switch) is allowed.
 NO REP= letting go of the bar
16. Double-Under
Standard: The athlete performs a jump rope movement where the rope passes under the feet twice for each jump. The rope must pass cleanly under the feet twice for the rep to count.
In this work out the reps are scored ias sets  20's completed unbroken. Unless in the Teen Men Division.
Trios are performing this one team member at a time. ** Watch the judge position and other lanes.
NO REP: not executing movement, failing before 20 reps
17. Single-Under (Forward and Reverse)
Standard: The athlete jumps rope with the rope passing under the feet once for each jump. In reverse, the rope moves backward instead of forward.
 For scaled athletes 1 rep completed = 20 singles forward and 10 reverse, does not need to be unbroken. * NOTE THIS WAS CHANGED athletes need to be aware
Trios are performing this one at a time.
NO REP: Not executing the movement.
18. Thruster
Standard: The athlete begins with the barbell on the shoulders, performs a full squat, and then presses the bar overhead in one continuous motion. The rep is completed when the bar is locked out overhead with hips, knees, and arms fully extended.
 This will be performed with Axle Bars * This is an intentional surprise for athletes
Trios will not let the bar touch the ground or attempt is over.  Each athlete must perform 1 rep minimum.
No REP: squat depth, resting after the squat - needs to be one smooth movement, not locking out overhead. *note athletes can rest in the front squat position after the thruster rep is completed before starting the next one., dropping the bar below the collarbone ends the attempt for all divisions.

Each  Trio  has 10 min for each member to establish a 1RM for the following complex:

1 Snatch Deadlift

2 Hang Snatch

3 Overhead Squats

Athletes begin with an unloaded bar.
Athletes must load the bar and confirm the weight with the judge.
Athletes must demonstrate control throughout the lift. Judges will signal when the movement is complete, and if a no-rep is given, it will be clearly indicated during the movement.  Athlete can decide to repeat or stop and start over.

Athletes can lift in any order but it is their responsibility to make sure their judge knows who is lifting and confirms the final weight. 

12. Snatch Deadlift
Standard: The movement begins with the bar on the ground. The athlete must lift the bar to the hips in the same manner as a deadlift, maintaining a wide snatch grip. The lift is completed when the hips and knees are fully extended.
NO REP= No hip extension
13. Hang Snatch
Standard: Starting with the bar at hip height, the athlete performs a snatch by pulling the bar overhead in one motion. The athlete must fully extend the hips, knees, and arms at the top of the movement. Power, Squat or Split snatch are allowed. Athletes must show control in the finish overhead position before moving to next movements.. If performing a split snatch the feet must return to under the hands to complete the rep.
 NO REP= touching the plates to the floor after the deadlift - hang can be low position no penalty as long as it does not touch, not executing the snatch properly, not having or getting control of the final position
14. Overhead Squat
Standard: The athlete starts with the barbell overhead, feet shoulder-width apart, and lowers into a full squat with the hips below the knees. The movement is completed when the athlete stands up with the bar still overhead, hips and knees fully extended.
Athletes are encouraged to demonstrate/clarify OHS depth for their judge prior to event start.
NO REP= depth of squat, no hip extension to finish.  *some athletes cannot have perfectly straight arms, as long as they show control some arm bend is ok.  

This event has 3 seperately scored parts. Each part is worth a full 100 points.

5.1 - 5.2 and 5.3 are all listed here.

RX

1 In 3 Min Time Cap:
9 Wall Balls
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerks 225/155

Rest 1 min

2 In 6 min Time Cap:
15 Wall Balls
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerks 185/125

Rest 1 Min

3 In a 9 Min Time Cap
21 Wall Balls
21 Toes to Bar
21/18 Cal Row
21 Clean and Jerks 155/105

* SEE NOTES AT THE END

INTERMEDIATE/ MASTERS COMP

.1 In 3 Min Time Cap:
9 Wall Balls (20/14)
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerk 185/125

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (20/14)
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerk 155/105

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (20/14)
21 toes to Bar
21/18 Cal Row
21 Clean and Jerk 135/95

Scaled/Masters REC/ TEEN WOMEN

.1 In 3 Min Time Cap:
9 Wall Balls 14/10
9 Hanging Knee Raises
9/7 Cal Row
9 Clean and Jerks 115/85

1 min Break

.2 In 6 min Time Cap:
15 Wall Balls 14/10
15 Hanging Knee Raises
15/12 Cal Row
15 Clean and Jerks 95/65

1 Min Break

.3 In a 9 Min Time Cap
21 Wall Balls 14/10
21 Hanging Knee Raises
21/18 Cal Row
21 Clean and Jerks 75/55

Athletes will remove their own weights between events and make sure the barbell is on the designated mark.

Athletes will return to the start finish line for each section.

TEEN MEN

.1 In 3 Min Time Cap:
9 Wall Balls (14)
9 Toes to Bar
9 Cal Row
9 Clean and Jerk 95

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (14)
15 Toes to Bar
15 Cal Row
15 Clean and Jerk75

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (14)
21 toes to Bar
21 Cal Row
21 Clean and Jerk 65

Wallballs for Teen Men 14/ 

Finale E5: Row’d Rage
For all divisions not completing the reps = score of Time cap plus missed reps.
Each section is scored as a separate event, providing multiple opportunities to earn points.
The stopwatch stops once the final jerk is completed (above the head).
Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

NOTE When applicable the judges stopwatch is the official time. Do not use the floor timer as an official time. 

Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

19. Wall Ball
Standard: The athlete squats down with a medicine ball, then stands up and throws the ball at a target. The squat must have the hip crease below the knee, and the ball must hit the target for the rep to count.
Athletes are encouraged to clarify depth and position with a judge prior to event start.
 NO REP = Depth of squat, not hitting target
20. Toes-to-Bar/Knees to Chest
Toes to Bar Standard: The athlete starts from a hanging position and brings their feet up to touch the bar. Both feet must make contact with the bar between the hands for the rep to count. Feet must return to the bottom position with feet behind the plane of the bar. *Will reword
No REP Toes to Bar = not touching the bar with toes, only touching with one foot
 Knees to Chest Standard: The athlete starts from a hanging position and brings their knees up to their chest breaking the plane of the hip. Feet need to return to the bottom position with heels behind the hips.
NO REP = knees do not break the plane of the hips, feet do not break the vertical plane of the body at the finish position, feet do not pass BEHIND the hands at the bottom position.
21. Clean and Jerk
Standard: The movement starts with the barbell on the ground. The athlete lifts the bar to the shoulders (clean) and then pushes it overhead (jerk). The lift is complete when the bar is overhead with hips, knees, and arms fully extended. Any clean or jerk variation is acceptable. Athletes must show control of the bar in the top position with the barbell, hips and feet all stacked.
*dirty front rack position is ok in this workout
 NO REP= not executing movement, dropping the bar after the clean, not showing control overhead  
 

This event has 3 seperately scored parts. Each part is worth a full 100 points.

5.1 - 5.2 and 5.3 are all listed here.

RX

1 In 3 Min Time Cap:
9 Wall Balls
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerks 225/155

Rest 1 min

2 In 6 min Time Cap:
15 Wall Balls
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerks 185/125

Rest 1 Min

3 In a 9 Min Time Cap
21 Wall Balls
21 Toes to Bar
21/18 Cal Row
21 Clean and Jerks 155/105

* SEE NOTES AT THE END

INTERMEDIATE/ MASTERS COMP

.1 In 3 Min Time Cap:
9 Wall Balls (20/14)
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerk 185/125

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (20/14)
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerk 155/105

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (20/14)
21 toes to Bar
21/18 Cal Row
21 Clean and Jerk 135/95

Scaled/Masters REC/ TEEN WOMEN

.1 In 3 Min Time Cap:
9 Wall Balls 14/10
9 Hanging Knee Raises
9/7 Cal Row
9 Clean and Jerks 115/85

1 min Break

.2 In 6 min Time Cap:
15 Wall Balls 14/10
15 Hanging Knee Raises
15/12 Cal Row
15 Clean and Jerks 95/65

1 Min Break

.3 In a 9 Min Time Cap
21 Wall Balls 14/10
21 Hanging Knee Raises
21/18 Cal Row
21 Clean and Jerks 75/55

Athletes will remove their own weights between events and make sure the barbell is on the designated mark.

Athletes will return to the start finish line for each section.

TEEN MEN

.1 In 3 Min Time Cap:
9 Wall Balls (14)
9 Toes to Bar
9 Cal Row
9 Clean and Jerk 95

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (14)
15 Toes to Bar
15 Cal Row
15 Clean and Jerk75

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (14)
21 toes to Bar
21 Cal Row
21 Clean and Jerk 65

Wallballs for Teen Men 14/ 

Finale E5: Row’d Rage
For all divisions not completing the reps = score of Time cap plus missed reps.
Each section is scored as a separate event, providing multiple opportunities to earn points.
The stopwatch stops once the final jerk is completed (above the head).
Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

NOTE When applicable the judges stopwatch is the official time. Do not use the floor timer as an official time. 

Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

19. Wall Ball
Standard: The athlete squats down with a medicine ball, then stands up and throws the ball at a target. The squat must have the hip crease below the knee, and the ball must hit the target for the rep to count.
Athletes are encouraged to clarify depth and position with a judge prior to event start.
 NO REP = Depth of squat, not hitting target
20. Toes-to-Bar/Knees to Chest
Toes to Bar Standard: The athlete starts from a hanging position and brings their feet up to touch the bar. Both feet must make contact with the bar between the hands for the rep to count. Feet must return to the bottom position with feet behind the plane of the bar. *Will reword
No REP Toes to Bar = not touching the bar with toes, only touching with one foot
 Knees to Chest Standard: The athlete starts from a hanging position and brings their knees up to their chest breaking the plane of the hip. Feet need to return to the bottom position with heels behind the hips.
NO REP = knees do not break the plane of the hips, feet do not break the vertical plane of the body at the finish position, feet do not pass BEHIND the hands at the bottom position.
21. Clean and Jerk
Standard: The movement starts with the barbell on the ground. The athlete lifts the bar to the shoulders (clean) and then pushes it overhead (jerk). The lift is complete when the bar is overhead with hips, knees, and arms fully extended. Any clean or jerk variation is acceptable. Athletes must show control of the bar in the top position with the barbell, hips and feet all stacked.
*dirty front rack position is ok in this workout
 NO REP= not executing movement, dropping the bar after the clean, not showing control overhead  
 

see 5.1

This event has 3 seperately scored parts. Each part is worth a full 100 points.

5.1 - 5.2 and 5.3 are all listed here.

RX

1 In 3 Min Time Cap:
9 Wall Balls
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerks 225/155

Rest 1 min

2 In 6 min Time Cap:
15 Wall Balls
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerks 185/125

Rest 1 Min

3 In a 9 Min Time Cap
21 Wall Balls
21 Toes to Bar
21/18 Cal Row
21 Clean and Jerks 155/105

* SEE NOTES AT THE END

INTERMEDIATE/ MASTERS COMP

.1 In 3 Min Time Cap:
9 Wall Balls (20/14)
9 Toes to Bar
9/7 Cal Row
9 Clean and Jerk 185/125

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (20/14)
15 Toes to Bar
15/12 Cal Row
15 Clean and Jerk 155/105

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (20/14)
21 toes to Bar
21/18 Cal Row
21 Clean and Jerk 135/95

Scaled/Masters REC/ TEEN WOMEN

.1 In 3 Min Time Cap:
9 Wall Balls 14/10
9 Hanging Knee Raises
9/7 Cal Row
9 Clean and Jerks 115/85

1 min Break

.2 In 6 min Time Cap:
15 Wall Balls 14/10
15 Hanging Knee Raises
15/12 Cal Row
15 Clean and Jerks 95/65

1 Min Break

.3 In a 9 Min Time Cap
21 Wall Balls 14/10
21 Hanging Knee Raises
21/18 Cal Row
21 Clean and Jerks 75/55

Athletes will remove their own weights between events and make sure the barbell is on the designated mark.

Athletes will return to the start finish line for each section.

TEEN MEN

.1 In 3 Min Time Cap:
9 Wall Balls (14)
9 Toes to Bar
9 Cal Row
9 Clean and Jerk 95

1 min Rest

.2 In 6 min Time Cap:
15 Wall Balls (14)
15 Toes to Bar
15 Cal Row
15 Clean and Jerk75

1 Min Rest

.3 In a 9 Min Time Cap
21 Wall Ball (14)
21 toes to Bar
21 Cal Row
21 Clean and Jerk 65

Wallballs for Teen Men 14/ 

Finale E5: Row’d Rage
For all divisions not completing the reps = score of Time cap plus missed reps.
Each section is scored as a separate event, providing multiple opportunities to earn points.
The stopwatch stops once the final jerk is completed (above the head).
Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

NOTE When applicable the judges stopwatch is the official time. Do not use the floor timer as an official time. 

Individuals:

Athletes must complete all 3 parts. If finished under the time cap, they may rest and change their weights. Bars are set up so that the outer plates can be removed to reach the required weights. Volunteers will assist with clips if needed. Athletes must return to the start/finish line for each section.

19. Wall Ball
Standard: The athlete squats down with a medicine ball, then stands up and throws the ball at a target. The squat must have the hip crease below the knee, and the ball must hit the target for the rep to count.
Athletes are encouraged to clarify depth and position with a judge prior to event start.
 NO REP = Depth of squat, not hitting target
20. Toes-to-Bar/Knees to Chest
Toes to Bar Standard: The athlete starts from a hanging position and brings their feet up to touch the bar. Both feet must make contact with the bar between the hands for the rep to count. Feet must return to the bottom position with feet behind the plane of the bar. *Will reword
No REP Toes to Bar = not touching the bar with toes, only touching with one foot
 Knees to Chest Standard: The athlete starts from a hanging position and brings their knees up to their chest breaking the plane of the hip. Feet need to return to the bottom position with heels behind the hips.
NO REP = knees do not break the plane of the hips, feet do not break the vertical plane of the body at the finish position, feet do not pass BEHIND the hands at the bottom position.
21. Clean and Jerk
Standard: The movement starts with the barbell on the ground. The athlete lifts the bar to the shoulders (clean) and then pushes it overhead (jerk). The lift is complete when the bar is overhead with hips, knees, and arms fully extended. Any clean or jerk variation is acceptable. Athletes must show control of the bar in the top position with the barbell, hips and feet all stacked.
*dirty front rack position is ok in this workout
 NO REP= not executing movement, dropping the bar after the clean, not showing control overhead  
 

see 5.1

15min Time Cap * See below for details and standards. Score: Reps for AMRAP portion

RX

BUY IN
300’ Lunge (KB)

AMRAP
20x 100’ Shuttle
1 x 100’Handstand Walk

Score: Reps for AMRAP
KB - 2 24/16Kg in front rack

Intermediate/Masters RX/ TEEN MEN

BUY IN
300’ Lunge (KB)

AMRAP
20x 100’ Shuttle
1 x 100’ Burpee Broad Jump

KB - 1 24/16Kg
Teen Men 16kg in front rack

Scaled/Masters Scaled/ TEEN WOMENB

BUY IN
300’ Lunge Body Weight

AMRAP
20x 100’ Shuttle
1 x 100’ Burpee Broad Jump

Individuals:

BUY IN: Athletes must start behind the starting line. To successfully finish, the front foot must completely cross the finish line; otherwise, an additional attempt is required.
Shuttles: 100 feet equals one length of the field. Athletes must cross the line, turning with either the  foot or hand breaking the line along the field.
BBJ/HSW: The movement spans one length of the field. For scoring purposes, the field is divided into four sections, marked by white lines.

1. Lunge with Kettlebell in Front Rack
Standard: The athlete holds the kettlebell in the front rack position. During the lunge, the athlete must step forward or until the back knee touches the ground. The rep is completed when the athlete stands up with hips fully extended.  Majority of the weight must be in front of center of shoulder. KB must stay above sternum and below ear.
No Rep= Not hitting full extension on the movement stand up portion (does not have to stop moving but needs to move through extension), Back knee not making contact with ground.
2. Handstand Walk
Standard: The athlete begins with hands behind the starting line and kicks up into a handstand. The feet must remain above the hips during the movement. The rep is completed when both hands cross the finish line.
 Judges must note the position of the last completed rep and move the athlete to that spot to continue. 
 If an athlete tries to advance their hands forward without being in a balanced handstand position, the forward progress will not count at the discretion of the judge. 
All 3 members of the trio will perform this. 
No Rep= hips above shoulder during the hand steps.. Mark the last successful hand placement to start the next REP. Feet cannot move ahead of that.
3. Burpee Broad Jump
Standard: The athlete must perform a burpee, ensuring that the chest and thighs touch the ground. After standing up, the athlete jumps forward. Feet parallel for jump. Burpees -Athletes can step up or 2 foot jump up but feet must be parallel to take off.(if adjusting for a staggered landing use the back foot as the start.
 No REP= Chest doesn’t hit ground, Jumping staggered, feet move ahead of the last hand placement.
4. Shuttle Sprints
Standard: The athlete starts behind a line, sprints to a designated point, touches the ground or a marker, then sprints back to the start. The movement is repeated for the required number of lengths.  Line Judge at end of the field.
No Rep= not crossing the line

RX

21 Deadlift
21 Strict HSPU
21 Pull UP
15 Deadlift
15 Strict HSPU
15 Chest to Bar
9 Deadlift
9 Strict HSPU
9 Bar Muscle Up

225/155

Intermediate/ Masters Comp

21 Deadlift
21 Kipping HSPU
21 Pull Up
15 Deadlift
15 Kipping HSPU
15 Pull UP
9 Deadlift
9 Kipping HSPU
9 Pull Up

185/125

Teen Men

21 Deadlift (135lb)
21 HSPU
21 Pull Up
15 Deadlift
15 HSPU
15 Pull UP
9 Deadlift
9 HSPU
9 Pull Up

Scaled/ Masters Rec/ TEEN Women

21 Deadlift 
21 HR Pushups
21 Single Arm Dumbell Snatch
15 Deadlift
15 HR Pushups
15 Single Arm Dumbell Snatch
9 Deadlift
9 HR Pushups
9 Single Arm Dumbell Snatch

135/85 DL, 35/20 DB

Individuals:

Individuals:

Handstand Push-Ups (HSPU): Abmats will be used, without plates within the marked width.
All athletes will use a 45-pound barbell (this is a surprise element).
Single Arm Dumbbell Snatches: Must be performed alternating, with the one dumbbell head touching the ground between reps.
Pegs are available on the rig for shorter athletes. Judges may switch team lanes with taller athletes if bar height is an issue.

.

Judges may switch team lanes with shorter /taller athletes if bar height is an issue for shorter or taller athletes.

5. Deadlift
Standard: The barbell starts on the ground, and the athlete lifts it by extending the hips and knees until they reach full extension. The shoulders must be behind the bar at the top of the movement. *
NO REP =  no hip extension at the top position
6. Partner Deadlift
Standard: Two athletes share the load on a single barbell, lifting it simultaneously. The same standards as a regular deadlift apply, including full hip and knee extension at the top.
 NO REP =  no hip extension at the top position, one athlete lifting the bar
7. Handstand Push-Up (Strict and Kipping)
Strict:  The athlete starts in a handstand with arms fully extended and lowers themselves until the head touches the Abmat, then presses back up to full extension. Heels only on the wall at the top of the movement.
Kipping: Similar to strict, but the athlete may use hip and knee extension to assist the upward push.  Heels only on the wall at the top of the movement.
All athletes will have an abmat on the floor no plates
No Rep= not finishing with heels only on the wall. RX Trio ->kipping.

8. Chest-to-Bar Pull-Up/ Kipping Pull UPs
Standard: The athlete must start with arms fully extended and pull themselves up until the chest makes contact with the bar (chest to Bar) or their chin is over the bar (Kipping). The chest must clearly make contact below the collarbone.
In synchronized muscle-ups, all athletes must reach the top position simultaneously.
Butterfly Pulls Ups are allowed
 No REP= no contact with the chest 
 No REP= no contact with the chest judge must be in the right position to judge this. Be careful to place yourself properly during the TRIOS stay out the way of their movements but be in right position to judge
9. Bar Muscle-Ups
Standard: Athletes start from a dead hang and swing and pull themselves over the bar in one fluid motion, finishing with arms fully extended above the bar. In synchronized muscle-ups, all athletes must reach the top position simultaneously.
NO REP= no lockout at the top in the front support, resting on the hip and releasing hands.  TRIOS-> Need to start together (initiate the synchronicity of the movement from the floor or from the bar together, then the lock out on top. If one member completes the movement and the other does not they can wait for the other to finish a second attempt. If the 2nd member fails and comes off the bar the first team mate must get down and retry.
10. Hand Release Push-Ups
Standard: The athlete must perform a full push-up, lowering the body until the chest and thighs touch the ground. At the bottom, the hands are briefly lifted off the ground before pressing back up to full extension.*Note body position no sunken back.
 No REP= not releasing hands from floor, pressing up and finishing with hips below the shoulders. Be clear with no reps- volume and hand signals., using knees to go down or get up.
11. Single-Arm Dumbbell Alternating Snatch
Standard: The athlete starts with the dumbbell on the ground, lifts it overhead in one motion, and switches hands on the way down. The athlete must alternate arms for each rep, and the dumbbell must be lifted directly from the ground to overhead without stopping at the shoulders. Opposite hand cannot rest on the leg or hip, but can assist in bringing the weight to the ground.
No REP= no locked out  at the top, DB goes to shoulder then overhead in 2 movements.

Athletes have 5 min to establish a 1RM for the following complex:

1 Snatch Deadlift

2 Hang Snatch

3 Overhead Squats

Event 3: Snatchtastic
Athletes begin with an unloaded bar.
Athletes must load the bar and confirm the weight with the judge.
Athletes must demonstrate control throughout the lift. Judges will signal when the movement is complete, and if a no-rep is given, it will be clearly indicated during the movement.  Athlete can decide to repeat or stop and start over.

12. Snatch Deadlift
Standard: The movement begins with the bar on the ground. The athlete must lift the bar to the hips in the same manner as a deadlift, maintaining a wide snatch grip. The lift is completed when the hips and knees are fully extended.
NO REP= No hip extension
13. Hang Snatch
Standard: Starting with the bar at hip height, the athlete performs a snatch by pulling the bar overhead in one motion. The athlete must fully extend the hips, knees, and arms at the top of the movement. Power, Squat or Split snatch are allowed. Athletes must show control in the finish overhead position before moving to next movements.. If performing a split snatch the feet must return to under the hands to complete the rep.
 NO REP= touching the plates to the floor after the deadlift - hang can be low position no penalty as long as it does not touch, not executing the snatch properly, not having or getting control of the final position
14. Overhead Squat
Standard: The athlete starts with the barbell overhead, feet shoulder-width apart, and lowers into a full squat with the hips below the knees. The movement is completed when the athlete stands up with the bar still overhead, hips and knees fully extended.
Athletes are encouraged to demonstrate/clarify OHS depth for their judge prior to event start.
NO REP= depth of squat, no hip extension to finish.  *some athletes cannot have perfectly straight arms, as long as they show control some arm bend is ok.  

TIME CAP 17 min For time

RX

21 Partner Deadlift
45 HSPU (any)
21 Syncro Pull ups
15 Partner Deadlift
35 HSPU
15 Syncro Chest to Bar Pullups
9 Partner Deadlift
27 HSPU
9 Syncro Bar Muscleups

315/215

Intermediate 

21 Partner Deadlift
45 Kipping HSPU
21 Syncro Pull ups
15 Partner Deadlift
35 HSPU
15 Syncro PullUps
9 Partner Deadlift
27 HSPU
9 Syncro Pullups

275/185

Scaled 

21 Partner Deadlift
45 HR Pushups
21 Syncro Single Arm Dumbbell Snatch
15 Partner Deadlift
35 HR Pushups
15 Syncro Single Arm Dumbbell Snatch
9 Partner Deadlift
27 HR Pushups
9 Syncro Single Arm Dumbell Snatch

225/155 DL, 35/20 DB

Trios:

Trios:

ALL Syncro Work: Performed by 2 athletes, while the 3rd athlete remains at the start/finish line, ready to swap out once tagged by a partner.
RX Athletes: May perform any variation of the HSPU.
No minimum work requirements 
Syncro Muscle-ups Ensure all athletes complete the top of the bar together; if one athlete reaches the top first, they must wait for the second before progressing to the next rep.
Hand Release Pushups: Performed in sync athletes wait at the top for the other team member if needed
Dumbbell Snatches: Pause at the top in sync.

.

5. Deadlift
Standard: The barbell starts on the ground, and the athlete lifts it by extending the hips and knees until they reach full extension. The shoulders must be behind the bar at the top of the movement. *
NO REP =  no hip extension at the top position
6. Partner Deadlift
Standard: Two athletes share the load on a single barbell, lifting it simultaneously. The same standards as a regular deadlift apply, including full hip and knee extension at the top.
 NO REP =  no hip extension at the top position, one athlete lifting the bar
7. Handstand Push-Up (Strict and Kipping)
Strict:  The athlete starts in a handstand with arms fully extended and lowers themselves until the head touches the Abmat, then presses back up to full extension. Heels only on the wall at the top of the movement.
Kipping: Similar to strict, but the athlete may use hip and knee extension to assist the upward push.  Heels only on the wall at the top of the movement.
All athletes will have an abmat on the floor no plates
No Rep= not finishing with heels only on the wall. RX Trio ->kipping.

8. Chest-to-Bar Pull-Up/ Kipping Pull UPs
Standard: The athlete must start with arms fully extended and pull themselves up until the chest makes contact with the bar (chest to Bar) or their chin is over the bar (Kipping). The chest must clearly make contact below the collarbone.
In synchronized muscle-ups, all athletes must reach the top position simultaneously.
Butterfly Pulls Ups are allowed
 No REP= no contact with the chest 
 No REP= no contact with the chest judge must be in the right position to judge this. Be careful to place yourself properly during the TRIOS stay out the way of their movements but be in right position to judge
9. Bar Muscle-Ups
Standard: Athletes start from a dead hang and swing and pull themselves over the bar in one fluid motion, finishing with arms fully extended above the bar. In synchronized muscle-ups, all athletes must reach the top position simultaneously.
NO REP= no lockout at the top in the front support, resting on the hip and releasing hands.  TRIOS-> Need to start together (initiate the synchronicity of the movement from the floor or from the bar together, then the lock out on top. If one member completes the movement and the other does not they can wait for the other to finish a second attempt. If the 2nd member fails and comes off the bar the first team mate must get down and retry.
10. Hand Release Push-Ups
Standard: The athlete must perform a full push-up, lowering the body until the chest and thighs touch the ground. At the bottom, the hands are briefly lifted off the ground before pressing back up to full extension.*Note body position no sunken back.
 No REP= not releasing hands from floor, pressing up and finishing with hips below the shoulders. Be clear with no reps- volume and hand signals., using knees to go down or get up.
11. Single-Arm Dumbbell Alternating Snatch
Standard: The athlete starts with the dumbbell on the ground, lifts it overhead in one motion, and switches hands on the way down. The athlete must alternate arms for each rep, and the dumbbell must be lifted directly from the ground to overhead without stopping at the shoulders. Opposite hand cannot rest on the leg or hip, but can assist in bringing the weight to the ground.
No REP= no locked out  at the top, DB goes to shoulder then overhead in 2 movements.