BLACKOUT BARBELL ARENA
Event 1
For time
14:00 Time cap


RX
1500/1200 meter Row
50 Shoulder to overhead (185/125)
70 Box jump overs (30/24)
90 Wall balls (30/20)

Intermediate/ 40+ Masters
1500/1200 meter Row
50 Shoulder to overhead (135/95)
70 Box jump overs (24/20)
90 Wall balls (20/14)

55+ Masters
1500/1200 meter Row
50 Shoulder to overhead (115/85)
70 Box jump overs (24/20)
90 Wall balls (20/14)

Scaled
1500/1200 meter Row
50 Shoulder to overhead (95/65)
70 Box step overs (24/20)
90 Wall balls (14/10)


•	At 3-2-1 Go, all 3 athletes will move from the start mat to the rower and begin to complete the prescribed work.  Once all meters are complete, athletes will move to the barbell and complete 50 shoulder to overhead, followed by 70 box jump/step overs, finishing with 90 wall balls. 
•       Athletes will work one at a time.  They may split repetitions as desired, however they may not move on to the next movement until all repetitions are complete.
•	No minimum work requirement for each athlete.
•	Non-working athletes will remain 5 ft behind the working athlete for safety reasons.  NO PHYSICAL TAG will be required during any athlete change; however, the switch may not occur until the working athletes moved past the 5ft line

Scoring
A time of completion will be given when all work is completed, and all 3 athletes return to start and cross the finish line. 

Movement Standard

Row
All meters must be completed before any athlete begins any repetitions at the next station.  Meters may be divided among the team however you wish.  Athletes may not move onto the shoulder to overhead until all meters are complete and reflected on the rower screen.

Barbell Shoulder-to-Overhead Standard
Overview:
The Shoulder-to-Overhead (STOH) begins with the barbell in the front rack position and ends with the barbell locked out overhead, with knees and hips fully extended and in full control. The athlete may use any variation of pressing or jerking to move the barbell from the shoulders to the overhead position.

Acceptable variations include:
•	Strict Press
•	Push Press
•	Push Jerk
•	Split Jerk
No-Rep Situations
• Failure to full extend arms overhead
• Failure to show control with knees, hips, and elbows fully locked out
• Failure to return feet in line with body if performing split jerk
• Bringing the barbell back down before knees extend
• Dropping the barbell from overhead before showing control.


Box Jump Over Standard
Overview:
The Box Jump Over begins with the athlete standing on one side of the box and ends when the athlete’s feet contact the floor on the opposite side. Athletes must complete the following standards for repetitions to count:  

•	The athlete begins standing tall on one side of the box.
•	Box height will be specified for each division prior to the event.
•	The athlete must jump onto the box.
•	The athlete must touch both feet on top of the box at the same time.
•       Full extension on top of the box is not required.
•       A two foot take off is not required.
•	Athletes may step down or jump down on the opposite side.
•	The repetition is complete when both feet contact the ground on the far side of the box.

Variations
•	Lateral jumps are permitted. 
•	Hands may not touch the box.


Box Step Over Standard
Overview:
The Box Step Over begins with the athlete standing on one side of the box and ends when the athlete’s feet contact the floor on the opposite side. Athletes must complete the following standards for repetitions to count: 

•	The athlete begins standing tall on one side of the box.
•	Box height will be specified for each division prior to the event.
•	The athlete must step onto the box.
•	The athlete must touch both feet on top of the box at the same time.
•       Full extension on top of the box is not required.
•	Athletes must step down on the opposite side.
•	The repetition is complete when both feet contact the ground on the far side of the box.

Variations
•	Lateral steps are permitted. 
•	Hands may not touch the box.


Wall Ball Shot Standard
Overview:
In a wall ball shot, athletes will squat to below parallel with the wall ball held at the chest using both hands and then extend rapidly to throw the wall ball to their intended target. The center of the wall ball must go higher than the bottom of the round target for the repetition to count. The wall ball must contact the target for the rep to count. A squat clean is acceptable for the first repetition.

Start Position
•	The movement begins with the athlete standing tall and the medicine ball in both hands at chest level.
•	The rep begins when the athlete initiates a squat.
•	The athlete must descend into a full squat until the hips are clearly below the top of the knees.
•	From the bottom of the squat, the athlete must stand and throw the ball to hit the target.
•	The ball must contact the target at or above the specified height.
•	The athlete may catch the ball and immediately descend into the next squat (continuous reps permitted).
•	If the ball is dropped, it must settle on the ground before beginning the next rep (no rebound catches).

Target Heights & Ball Weights
•	Men: 30 lb ball to a 10 ft target.
•	Women: 20 lb ball to a 9 ft target.
•	Variations may apply for intermediate, scaled or age divisions.

No-Rep Situations
•	The ball does not hit the wall or target.
•	The ball contacts below the required target height.
•	The athlete’s hips do not descend below parallel.
•	The athlete catches the ball on a rebound and begins the next repetition before the wall ball settles on the floor.