Beach Brawl Spring: 5/5-5/6 2018
With a 12 Minute Running Clock:
Partner 1: 5RM Shoulder to Overhead (4 minutes)
Partner 2: 3RM Front Squat (4 minutes)
Partner 3: 1RM Clean & Jerk (4 minutes)
Description: When the clock begins, Partner 1 will have 4 minutes to establish a 5RM Shoulder to Overhead. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. The reps must come from the front rack, NO back rack allowed at any time. Any method of Shoulder to Overhead is permitted, as long as the standards are met (below).
When the clock hits 4:00, Partner 2 will have 4 minutes to establish a 3RM Front Squat. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any front rack variation is permitted, as long as the standards are met (below).
When the clock hits 8:00, Partner 3 will have 4 minutes to establish a 1RM Clean & Jerk. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any Clean & Jerk variation is permitted, as long as the standards are met (below).
**The Platform MUST be clear of weights and teammates…..and Teams MUST use clips for every lift**
Standards:
– For the Shoulder to Overhead, any jerk variation is permitted (Push Press, Push Jerk, Split Jerk)
– The rep begins with the weight on the shoulders and finishes with the weight fully locked out overhead in the middle of the body.
– At the top, the arms, hips, and knees are fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– NO back-rack allowed, athletes will reset the lift if/when that happens.
– For the Front Squat, the barbell must be racked on the front of the shoulders.
– At the top, the hips and knees must be fully extended.
– Any grip is permitted as long as the bar is in the front-rack position.
– At the bottom the hip crease must be below the top of the knee.
– A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
– For the Clean & Jerk, any clean and any jerk variation is permitted.
– The rep begins on the ground and ends with the weight overhead with the arms, hips, and knees fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– Wait for the judge to indicate “good rep” before bringing the barbell back to the floor.
Score is Total Team Weight.
For Time:
1500M Row
90 KB Snatches, 53/35
Beach Shuttle Run Relay
Description:
The workout begins with athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, one teammate may get on the Rower and begin the workout. The monitor will be powered on before the workout begins and the foot straps/damper can be adjusted as desired prior to starting. Teams may break up the 1500M however they choose. The athlete who finishes the Row must stay seated on the rower until the entire 1500M is complete. Teams will then advance together to the beach to begin the KB snatches. ALL teammates must be at the KB before the reps can begin. Teams may break up the 90 reps however they choose. Once the 90 reps are complete, Teammates will each perform a beach shuttle run, relay style. The workout is complete when the final partner crosses the finish line.
Standards:
– For the Row, the monitor will be powered on before the workout begins.
– Teams may adjust the foot straps/damper as desired before starting the workout.
– The last athlete must stay seated until the entire 1500M is complete.
– For the KB Snatches, at the top, the KB must come to full lockout overhead with the hips, knees and working arm fully extended, and the KB directly over the middle of the body.
– The KB must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
– The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang.
– Teams may break up the reps and pass the KB as desired.
– For the shuttle run, EACH partner will run, relay style.
– Athletes will go out to the turnaround, then back to tag the next partner.
– The workout is complete when the final partner crosses the finish line.
Score is Total Time.
For Time:
50 Toes to Bar (partner hangs)
45 Overhead Squats, 135/95
40 Bar Facing Burpees
45 Overhead Squats, 135/95
50 Toes to Bar (partner hangs)
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, two teammates advance to the Rig and the other teammate goes to the designated “tag-out” spot. The 2 teammates will begin the 50 Toes to Bar, breaking up reps as needed. One athlete must hang from the bar while the partner performs repetitions. There are no minimum work requirements, but one partner MUST hang from the Rig before repetitions may begin. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Toes to Bar, they may begin the Overhead Squats. 2 athletes must be at the barbell before repetitions begin. They will advance through the 45 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Overhead Squats, they may begin the Bar Facing Burpees. 2 athletes must be at the barbell before repetitions begin. They will advance through the 40 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Teams will go back through the Chipper in the reverse order, completing the Overhead Squats and then moving on to the Toes to Bar to complete the workout. The workout is complete when Teams finish the 50th Toes to Bar.
Standards:
– For the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
– At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
– An overhand, underhand or split-grip are all permitted.
– Both feet must come into contact with the bar at the same time, inside the hands.
– One athlete must hang from the bar while the partner performs repetitions.
– For the Overhead Squats, the hip crease must be below the top of the knee at the bottom.
– A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
– The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body.
– For the Bar Facing Burpees, each burpee must be performed perpendicular to and facing the barbell.
– The athlete’s head cannot be over the barbell.
– The chest and thighs touch the ground at the bottom.
– The athlete must jump over the barbell from both feet and land on both feet.
There is a 14 minute time cap. Score is Total Time.
For Time:
80 Deadlifts, 225/155
70 Box Jump Overs, 24/20″
60 Thrusters, 135/95
40/25 Bar Muscle Ups
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, all teammates advance to the barbell and begin the 80 Deadlifts, breaking up reps as needed. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements. Once the 80 Deadlifts are complete, they may begin the Box Jump Overs. ALL 3 athletes MUST jump from the same side of the box, meaning the minimum number of box jump overs can you do at one time is 2. There are NO trailing or rotating Box Jump Overs. There are no minimum work requirements and you may break up reps as needed. Once the 70 Box Jump Overs are complete, they may begin the Thrusters. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements and you may break up the reps as needed. Once the 60 Thrusters are complete, teams will then move to the Rig to complete the Bar Muscle Ups, breaking up reps as needed. There are no minimum work requirements. The workout is complete when the last Bar Muscle Up is complete (40 for the Men, 25 for the Women).
Standards:
– For the Deadlifts, This is a traditional deadlift with the hands outside the knees- Sumo deadlifts are not allowed.
– Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
– The arms must be straight throughout. No bouncing.
– For the Box Jump Over, there is no requirement to stand tall (hips extended) on top of the box.
– A two-foot takeoff is always required, and only the athlete’s foot may touch the box.
– The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side.
– NO jumping over the box is allowed.
– Each rep is counted when the athlete lands on the opposite side.
– Athletes MUST jump from the same side of the box (no trailing or rotating box jumps)
– For the Thruster, this is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
– The bar starts on the ground.
– The hip crease must clearly pass below the top of the knees in the bottom position.
– A full squat clean into the Thruster is allowed if the bar is on the ground.
– The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
– For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
– Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted.
– The heels may not rise above the height of the bar during the kip.
– At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar.
– Athletes must pass through some portion of a dip to lockout over the bar.
There is a 14 minute time cap. Score is Total Time.
With a 12 Minute Running Clock:
Partner 1: 5RM Shoulder to Overhead (4 minutes)
Partner 2: 3RM Front Squat (4 minutes)
Partner 3: 1RM Clean & Jerk (4 minutes)
Description: When the clock begins, Partner 1 will have 4 minutes to establish a 5RM Shoulder to Overhead. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. The reps must come from the front rack, NO back rack allowed at any time. Any method of Shoulder to Overhead is permitted, as long as the standards are met (below).
When the clock hits 4:00, Partner 2 will have 4 minutes to establish a 3RM Front Squat. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any front rack variation is permitted, as long as the standards are met (below).
When the clock hits 8:00, Partner 3 will have 4 minutes to establish a 1RM Clean & Jerk. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any Clean & Jerk variation is permitted, as long as the standards are met (below).
**The Platform MUST be clear of weights and teammates…..and Teams MUST use clips for every lift**
Standards:
– For the Shoulder to Overhead, any jerk variation is permitted (Push Press, Push Jerk, Split Jerk)
– The rep begins with the weight on the shoulders and finishes with the weight fully locked out overhead in the middle of the body.
– At the top, the arms, hips, and knees are fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– NO back-rack allowed, athletes will reset the lift if/when that happens.
– For the Front Squat, the barbell must be racked on the front of the shoulders.
– At the top, the hips and knees must be fully extended.
– Any grip is permitted as long as the bar is in the front-rack position.
– At the bottom the hip crease must be below the top of the knee.
– A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
– For the Clean & Jerk, any clean and any jerk variation is permitted.
– The rep begins on the ground and ends with the weight overhead with the arms, hips, and knees fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– Wait for the judge to indicate “good rep” before bringing the barbell back to the floor.
Score is Total Team Weight.
For Time:
1500M Row
90 KB Snatches, 53/35
Beach Shuttle Run Relay
Description:
The workout begins with athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, one teammate may get on the Rower and begin the workout. The monitor will be powered on before the workout begins and the foot straps/damper can be adjusted as desired prior to starting. Teams may break up the 1500M however they choose. The athlete who finishes the Row must stay seated on the rower until the entire 1500M is complete. Teams will then advance together to the beach to begin the KB snatches. ALL teammates must be at the KB before the reps can begin. Teams may break up the 90 reps however they choose. Once the 90 reps are complete, Teammates will each perform a beach shuttle run, relay style. The workout is complete when the final partner crosses the finish line.
Standards:
– For the Row, the monitor will be powered on before the workout begins.
– Teams may adjust the foot straps/damper as desired before starting the workout.
– The last athlete must stay seated until the entire 1500M is complete.
– For the KB Snatches, at the top, the KB must come to full lockout overhead with the hips, knees and working arm fully extended, and the KB directly over the middle of the body.
– The KB must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
– The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang.
– Teams may break up the reps and pass the KB as desired.
– For the shuttle run, EACH partner will run, relay style.
– Athletes will go out to the turnaround, then back to tag the next partner.
– The workout is complete when the final partner crosses the finish line.
Score is Total Time.
For Time:
50 Toes to Bar (partner hangs)
45 Overhead Squats, 95/65
40 Bar Facing Burpees
45 Overhead Squats, 95/65
50 Toes to Bar (partner hangs)
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, two teammates advance to the Rig and the other teammate goes to the designated “tag-out” spot. The 2 teammates will begin the 50 Toes to Bar, breaking up reps as needed. One athlete must hang from the bar while the partner performs repetitions. There are no minimum work requirements, but one partner MUST hang from the Rig before repetitions may begin. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Toes to Bar, they may begin the Overhead Squats. 2 athletes must be at the barbell before repetitions begin. They will advance through the 45 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Overhead Squats, they may begin the Bar Facing Burpees. 2 athletes must be at the barbell before repetitions begin. They will advance through the 40 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Teams will go back through the Chipper in the reverse order, completing the Overhead Squats and then moving on to the Toes to Bar to complete the workout. The workout is complete when Teams finish the 50th Toes to Bar.
Standards:
– For the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
– At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
– An overhand, underhand or split-grip are all permitted.
– Both feet must come into contact with the bar at the same time, inside the hands.
– One athlete must hang from the bar while the partner performs repetitions.
– For the Overhead Squats, the hip crease must be below the top of the knee at the bottom.
– A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
– The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body.
– For the Bar Facing Burpees, each burpee must be performed perpendicular to and facing the barbell.
– The athlete’s head cannot be over the barbell.
– The chest and thighs touch the ground at the bottom.
– The athlete must jump over the barbell from both feet and land on both feet.
There is a 14 minute time cap. Score is Total Time.
For Time:
80 Deadlifts, 185/115
70 Box Jump Overs, 24/20″
60 Thrusters, 95/65
50 Chest to Bar Pullups
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, all teammates advance to the barbell and begin the 80 Deadlifts, breaking up reps as needed. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements. Once the 80 Deadlifts are complete, they may begin the Box Jump Overs. ALL 3 athletes MUST jump from the same side of the box, meaning the minimum number of box jump overs can you do at one time is 2. There are NO trailing or rotating Box Jump Overs. There are no minimum work requirements and you may break up reps as needed. Once the 70 Box Jump Overs are complete, they may begin the Thrusters. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements and you may break up the reps as needed. Once the 60 Thrusters are complete, teams will then move to the Rig to complete the Chest to Bar Pullups, breaking up reps as needed. There are no minimum work requirements. The workout is complete when the last Chest to Bar Pullup is complete.
Standards:
– For the Deadlifts, This is a traditional deadlift with the hands outside the knees- Sumo deadlifts are not allowed.
– Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
– The arms must be straight throughout. No bouncing.
– For the Box Jump Over, there is no requirement to stand tall (hips extended) on top of the box.
– Athletes may jump or step up to the box, but BOTH feet must be on top of the box at the same time.
– NO jumping over the box is allowed.
– Each rep is counted when the athlete lands on the opposite side.
– Athletes MUST jump from the same side of the box (no trailing or rotating box jumps)
– For the Thruster, this is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
– The bar starts on the ground.
– The hip crease must clearly pass below the top of the knees in the bottom position.
– A full squat clean into the Thruster is allowed if the bar is on the ground.
– The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
– For the Chest to Bar Pullups, this is a standard chest-to-bar pull-up.
– Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
– The arms must be fully extended at the bottom.
– At the top, the chest must clearly come into contact with the bar below the collarbone.
There is a 14 minute time cap. Score is Total Time.
With a 12 Minute Running Clock:
Partner 1: 5RM Shoulder to Overhead (4 minutes)
Partner 2: 3RM Front Squat (4 minutes)
Partner 3: 1RM Clean & Jerk (4 minutes)
Description: When the clock begins, Partner 1 will have 4 minutes to establish a 5RM Shoulder to Overhead. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. The reps must come from the front rack, NO back rack allowed at any time. Any method of Shoulder to Overhead is permitted, as long as the standards are met (below).
When the clock hits 4:00, Partner 2 will have 4 minutes to establish a 3RM Front Squat. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any front rack variation is permitted, as long as the standards are met (below).
When the clock hits 8:00, Partner 3 will have 4 minutes to establish a 1RM Clean & Jerk. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any Clean & Jerk variation is permitted, as long as the standards are met (below).
**The Platform MUST be clear of weights and teammates…..and Teams MUST use clips for every lift**
Standards:
– For the Shoulder to Overhead, any jerk variation is permitted (Push Press, Push Jerk, Split Jerk)
– The rep begins with the weight on the shoulders and finishes with the weight fully locked out overhead in the middle of the body.
– At the top, the arms, hips, and knees are fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– NO back-rack allowed, athletes will reset the lift if/when that happens.
– For the Front Squat, the barbell must be racked on the front of the shoulders.
– At the top, the hips and knees must be fully extended.
– Any grip is permitted as long as the bar is in the front-rack position.
– At the bottom the hip crease must be below the top of the knee.
– A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
– For the Clean & Jerk, any clean and any jerk variation is permitted.
– The rep begins on the ground and ends with the weight overhead with the arms, hips, and knees fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– Wait for the judge to indicate “good rep” before bringing the barbell back to the floor.
Score is Total Team Weight.
For Time:
1500M Row
90 KB Snatches, 35/26
Beach Shuttle Run Relay
Description:
The workout begins with athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, one teammate may get on the Rower and begin the workout. The monitor will be powered on before the workout begins and the foot straps/damper can be adjusted as desired prior to starting. Teams may break up the 1500M however they choose. The athlete who finishes the Row must stay seated on the rower until the entire 1500M is complete. Teams will then advance together to the beach to begin the KB snatches. ALL teammates must be at the KB before the reps can begin. Teams may break up the 90 reps however they choose. Once the 90 reps are complete, Teammates will each perform a beach shuttle run, relay style. The workout is complete when the final partner crosses the finish line.
Standards:
– For the Row, the monitor will be powered on before the workout begins.
– Teams may adjust the foot straps/damper as desired before starting the workout.
– The last athlete must stay seated until the entire 1500M is complete.
– For the KB Snatches, at the top, the KB must come to full lockout overhead with the hips, knees and working arm fully extended, and the KB directly over the middle of the body.
– The KB must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
– The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang.
– Teams may break up the reps and pass the KB as desired.
– For the shuttle run, EACH partner will run, relay style.
– Athletes will go out to the turnaround, then back to tag the next partner.
– The workout is complete when the final partner crosses the finish line.
Score is Total Time.
For Time:
50 Hanging Knee Raises (partner hangs)
45 Front Squats, 135/85
40 Bar Facing Burpees
45 Front Squats, 135/85
50 Hanging Knee Raises (partner hangs)
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, two teammates advance to the Rig and the other teammate goes to the designated “tag-out” spot. The 2 teammates will begin the 50 Hanging Knee Raises, breaking up reps as needed. One athlete must hang from the bar while the partner performs repetitions. There are no minimum work requirements, but one partner MUST hang from the Rig before repetitions may begin. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Hanging Knee Raises, they may begin the Front Squats. 2 athletes must be at the barbell before repetitions begin. They will advance through the 45 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Front Squats, they may begin the Bar Facing Burpees. 2 athletes must be at the barbell before repetitions begin. They will advance through the 40 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Teams will go back through the Chipper in the reverse order, completing the Front Squats and then moving on to the Hanging Knee Raises to complete the workout. The workout is complete when Teams finish the 50th Hanging Knee Raise.
Standards:
– For the Hanging Knee Raise, 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.
– An overhand, underhand or split-grip are all permitted.
– At the top of the repetition the athlete must raise their knees above the height of their hips.
– One athlete must hang from the bar while the partner performs repetitions.
– For the Front Squats, the hip crease must be below the top of the knee at the bottom.
– A full squat clean is permitted but not required to start the movement if standard depth is achieved.
– The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
– For the Bar Facing Burpees, each burpee must be performed perpendicular to and facing the barbell.
– The athlete’s head cannot be over the barbell.
– The chest and thighs touch the ground at the bottom.
– The athletes may jump or step over the barbell.
There is a 14 minute time cap. Score is Total Time.
For Time:
80 Deadlifts, 165/115
70 Box Jump Overs, 24/20″
60 Thrusters, 95/65
50 Pullups
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, all teammates advance to the barbell and begin the 80 Deadlifts, breaking up reps as needed. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements. Once the 80 Deadlifts are complete, they may begin the Box Jump Overs. ALL 3 athletes MUST jump from the same side of the box, meaning the minimum number of box jump overs can you do at one time is 2. There are NO trailing or rotating Box Jump Overs. There are no minimum work requirements and you may break up reps as needed. Once the 70 Box Jump Overs are complete, they may begin the Thrusters. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements and you may break up the reps as needed. Once the 60 Thrusters are complete, teams will then move to the Rig to complete the Pullups, breaking up reps as needed. There are no minimum work requirements. The workout is complete when the last Pullup is complete.
Standards:
– For the Deadlifts, This is a traditional deadlift with the hands outside the knees- Sumo deadlifts are not allowed.
– Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
– The arms must be straight throughout. No bouncing.
– For the Box Jump Over, there is no requirement to stand tall (hips extended) on top of the box.
– Athletes may jump or step up to the box, but BOTH feet must be on top of the box at the same time.
– NO jumping over the box is allowed.
– Each rep is counted when the athlete lands on the opposite side.
– Athletes MUST jump from the same side of the box (no trailing or rotating box jumps)
– For the Thruster, this is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
– The bar starts on the ground.
– The hip crease must clearly pass below the top of the knees in the bottom position.
– A full squat clean into the Thruster is allowed if the bar is on the ground.
– The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
– For the Pullups, this is a standard pull-up.
– Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
– The arms must be fully extended at the bottom.
– At the top, the chin must clearly be above the bar.
There is a 14 minute time cap. Score is Total Time.
With a 12 Minute Running Clock:
Partner 1: 5RM Shoulder to Overhead (4 minutes)
Partner 2: 3RM Front Squat (4 minutes)
Partner 3: 1RM Clean & Jerk (4 minutes)
Description: When the clock begins, Partner 1 will have 4 minutes to establish a 5RM Shoulder to Overhead. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. The reps must come from the front rack, NO back rack allowed at any time. Any method of Shoulder to Overhead is permitted, as long as the standards are met (below).
When the clock hits 4:00, Partner 2 will have 4 minutes to establish a 3RM Front Squat. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any front rack variation is permitted, as long as the standards are met (below).
When the clock hits 8:00, Partner 3 will have 4 minutes to establish a 1RM Clean & Jerk. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any Clean & Jerk variation is permitted, as long as the standards are met (below).
**The Platform MUST be clear of weights and teammates…..and Teams MUST use clips for every lift**
Standards:
– For the Shoulder to Overhead, any jerk variation is permitted (Push Press, Push Jerk, Split Jerk)
– The rep begins with the weight on the shoulders and finishes with the weight fully locked out overhead in the middle of the body.
– At the top, the arms, hips, and knees are fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– NO back-rack allowed, athletes will reset the lift if/when that happens.
– For the Front Squat, the barbell must be racked on the front of the shoulders.
– At the top, the hips and knees must be fully extended.
– Any grip is permitted as long as the bar is in the front-rack position.
– At the bottom the hip crease must be below the top of the knee.
– A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
– For the Clean & Jerk, any clean and any jerk variation is permitted.
– The rep begins on the ground and ends with the weight overhead with the arms, hips, and knees fully extended with the barbell in line with the body.
– If split jerk, you must bring your feet back together between reps and meet the standards above.
– Wait for the judge to indicate “good rep” before bringing the barbell back to the floor.
Score is Total Team Weight.
For Time:
1500M Row
90 KB Swings, 35/26
Beach Shuttle Run Relay
Description:
The workout begins with athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, one teammate may get on the Rower and begin the workout. The monitor will be powered on before the workout begins and the foot straps/damper can be adjusted as desired prior to starting. Teams may break up the 1500M however they choose. The athlete who finishes the Row must stay seated on the rower until the entire 1500M is complete. Teams will then advance together to the beach to begin the KB Swings. ALL teammates must be at the KB before the reps can begin. Teams may break up the 90 reps however they choose. Once the 90 reps are complete, Teammates will each perform a beach shuttle run, relay style. The workout is complete when the final partner crosses the finish line.
Standards:
– For the Row, the monitor will be powered on before the workout begins.
– Teams may adjust the foot straps/damper as desired before starting the workout.
– The last athlete must stay seated until the entire 1500M is complete.
– For the KB Swings, at the top, the KB must come to full lockout overhead with the hips, knees and working arm fully extended, and the KB directly over the middle of the body.
– The KB must pass below the hips at the beginning of each rep.
– The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang.
– Teams may break up the reps and pass the KB as desired.
– For the shuttle run, EACH partner will run, relay style.
– Athletes will go out to the turnaround, then back to tag the next partner.
– The workout is complete when the final partner crosses the finish line.
Score is Total Time.
For Time:
50 MedBall Partner Situps, 20/14
45 Front Squats, 75/55
40 Bar Facing Burpees
45 Front Squats, 75/55
50 MedBall Partner Situps, 20/14
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, two teammates advance to the MedBall and the other teammate goes to the designated “tag-out” spot. The 2 teammates will begin the 50 MedBall Partner Situps, breaking up reps as needed. There are no minimum work requirements. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the MedBall Partner Situps, they may begin the Front Squats. 2 athletes must be at the barbell before repetitions begin. They will advance through the 45 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Front Squats, they may begin the Bar Facing Burpees. 2 athletes must be at the barbell before repetitions begin. They will advance through the 40 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Teams will go back through the Chipper in the reverse order, completing the Front Squats and then moving on to the MedBall Partner Situps to complete the workout. The workout is complete when Teams finish the 50th MedBall Partner Situps.
Standards:
– For the MedBall Partner Situps, the ball must touch the ground behind the athletes head to initiate the rep.
– Both partners feet must be behind the designated spot when seated.
– Teams will pass the ball off to each other, alternating reps.
– For the Front Squats, the hip crease must be below the top of the knee at the bottom.
– A full squat clean is permitted but not required to start the movement if standard depth is achieved.
– The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
– For the Bar Facing Burpees, each burpee must be performed perpendicular to and facing the barbell.
– The athlete’s head cannot be over the barbell.
– The chest and thighs touch the ground at the bottom.
– The athlete may jump or land over the bar.
There is a 14 minute time limit. Score is Total Time.
For Time:
80 Deadlifts, 135/95
70 Box Jump Overs, 24/20″
60 Thrusters, 65/45
100 Single Unders (each)
Description:
The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, all teammates advance to the barbell and begin the 80 Deadlifts, breaking up reps as needed. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements. Once the 80 Deadlifts are complete, they may begin the Box Jump Overs. ALL 3 athletes MUST jump/step from the same side of the box, meaning the minimum number of box jump overs can you do at one time is 2. There are NO trailing or rotating Box Jump Overs. There are no minimum work requirements and you may break up reps as needed. Once the 70 Box Jump Overs are complete, they may begin the Thrusters. Teams will have 1 barbell and one working member at a time. There are no minimum work requirements and you may break up the reps as needed. Once the 60 Thrusters are complete, teams will then move to the Jump Rope, where they will each perform 100 Single Unders, one at a time. The order does not matter, but each athlete MUST complete the entire 100 reps before the next athlete may go. The workout is complete when the last athlete does the final jump rope.
Standards:
– For the Deadlifts, This is a traditional deadlift with the hands outside the knees- Sumo deadlifts are not allowed.
– Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
– The arms must be straight throughout. No bouncing.
– For the Box Jump Over, there is no requirement to stand tall (hips extended) on top of the box.
– Athletes may jump or step up to the box (both feet must be on top of the box at the same time).
– NO jumping over the box is allowed.
– Each rep is counted when the athlete lands on the opposite side.
– Athletes MUST jump from the same side of the box (no trailing or rotating box jumps)
– For the Thruster, this is a standard barbell Thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
– The bar starts on the ground.
– The hip crease must clearly pass below the top of the knees in the bottom position.
– A full squat clean into the Thruster is allowed if the bar is on the ground.
– The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
– For the Single Unders, this is the standard single-under in which the rope passes under the feet once for each jump.
– The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
There is a 14 minute time cap. Score is Total Time.