Event 1: total weight moved
#1: 3min - 1min (event 2)
#2: 3min – 1min (event 2)
#3: 3min – 1min (event 2)
#1
3min to establish a 3rep max touch and go clean:
Can be power, squat, or split…
Must be one continuous movement from the ground
Bar cannot rest on ground for any length of time but must touch the ground before performing next rep
You can pause once a clean is complete or on the way back to the ground (racked on shoulders, at hips)
Make sure you clearly finish your clean before continuing onto the next rep
#2
3min to establish a 2rep max touch and go clean:
As above
#3
3min to establish a 1rep max clean
Must be 1 movement
Events
Events
Event 2: Reps x points for movement = total reps
#1
1min to establish max reps of hand stand push ups
Advanced Male: strict deficit (3 points p/r)
Advanced female: strict deficit (3 points p/r)
Intermediate men: strict Flat (2 points p/r)
Intermediate woman: kipping flat (2 Points p/r)
#2
1min to establish max reps of hand stand push ups
Advanced Male: strict flat (2 points p/r)
Advanced female: strict flat (2 points p/r)
Intermediate men: kipping Flat (1 points p/r)
Intermediate woman: kipping flat (1 Points p/r)
#3
1min to establish max reps of hand stand push ups
Advanced Male: strict/kipping flat (1 points p/r)
Advanced female: strict/kipping flat (1 points p/r)
Intermediate men: kipping Flat (1 points p/r)
Intermediate woman: deficit push ups (1 Points p/r)
General standards:
No kipping on strict (daaaaaa)
Head must touch ground
Show lockout and control at the top every rep (feet on wall)
Feet cannot finish outside of width of hands
Only feet can tough the wall in the completion of each rep (ass off the wall)
push up shoulder and hips must move together
push up chest and thighs must connect with ground at the bottom of rep and fill lock out hips level at the top
Event 3: 7min EMOM (max weight)
Snatch ladder – choose your start weight and build every min.
Men build in 5kg
Girls build in 2.5kg
How it will work:
Athletes choose their starting weight (men at a multiple of 5kg,
women 2.5kg)
Every minute on the minute you can perform 1 snatch
You must always attempt a lift, this means stand the bar up to
fill knee lock out and hip extension
If you miss a lift you must repeat it before moving up
Standards:
Any form of snatch is permitted (power, split, squat)
Bar must start from the ground
The bar must move in one continuous movement to above head
Press out is permitted, although if the bar touches your head or any other part of you body “no rep”
Event 4: starts directly after event 3 (total reps)
90sec pistols
straight into
90sec wall balls (10ft)
Standards pistols:
Hip crease below top of knee
Full extension of knee and hips under control at top of
movement before alternating
You must alternate every rep
Wall ball standards:
Must move through a full squat movement
Ball must touch target
If you drop the ball it must come to rest before you can begin again
Event 5:
6min to establish max jerk (max weight)
- Rack will be permitted
- You may also clean the bar
- If the bar is dropped, you are responsible for re racking
Standards:
- Bar must be jerked from front rack
- Any jerk or shoulder to over head movement is permitted
- Must finish in controlled lock out feet under hips, knees, hips and elbows locked out
Event 6:
Max reps
This event follows directly on from event 5
2min max burpee box jump overs
Advanced males: 30inch
Advanced females: 24inch
Intermediate males: 24inch
Intermediate females: 20inch
Movement:
Perform a burpee and jump onto box
Step ups are permitted, although both feet must touch the top of the box
You must face the box
MEGA ANNOUNCEMENT #10
Event six is.....
Event : 8
5min cut off (time +reps)
500m row
into
400m run
• Rower will count down from 500m
• You cant get off the rower until you hit 0m
• From there you will run 400m
• You will finish by touching your rower
Event : 9
@5min
Event 9: dumbbell Amanda - 8min cut off (time + reps)
Advanced: 6min cut off
9,7,5
muscle ups
18,14,10
dumbbell squat snatch (30/20kg)
intermediate:
chest to bar
dumbbell snatch (30/20)
How it will work:
• The athlete will start with 9 muscle ups or CTB, then perform their 18 alternating DB snatches. Followed by 7 and 14, 5 and 10.
Standards:
• Muscle ups start from a dead hang and finish with elbows locked out over rings
• Chest to bars start from dead hang and finish with chest connecting with the front side of the bar below collar bones
• Snatches:
o Always start from ground
o Alternate every rep
o You cannot change arms until you finish the rep on one arm
o One smooth movement to above head
o Must be a squat snatch for advanced and power or muscle for intermediate
o Advanced can ride the squat down but it must be one continuous movement
o Movement finishes with knees, hips and elbows locked out and under control above head
