“I Won’t Back Down”

squat clean ladder
Rx – squat
In/Sc – power

Running clock – athletes lift every minute on the minute

Scaled M: 65-75-85-95-105-115-135-155
Scaled F: 35-45-55-65-75-85-95-105

Intermediate M: 95-105-115-135-155-175-185-205
Intermediate F: 65-75-85-95-105-115-125-135

Rx M: 135-155-175-185-205-225-245-265
Rx F: 85-95-105-115-125-135-145-155

DETAILS

Athletes will complete one squat clean (Rx) or one power clean (Int/Sc) each minute for 6 minutes. There will be 8 bars available to lift, and an athlete must choose which 6 bars they would like to lift of the 8. Must always move up in weight. Athletes may reattempt a barbell if the first attempt is missed.

An athlete is able to max out with their final completed bar with deadlifts to pick up a few more reps as a tiebreaker. The clean lift and the deadlifts must all take place in the one minute work timeframe.

Judges will stay with the athletes for all 6 lifts.

Each barbell completed is worth a specific amount of points, with heavier barbells worth more points. The score for the team will be P1+P2, with the total deadlifts for the team serving as the tiebreaker.

STANDARDS

cleans (Rx)
– the lift starts with the barbell resting on the floor
– the lifter must pass through a full squat before standing tall
– judges will be looking for is a continuous downward motion towards the squat after the initial catch.
– this can NOT be a power clean > front squat
– if an athlete pauses in the initial catch, or stands tall that will be a no rep
– there must be a continuous motion towards the squat
– a full squat is denoted by the lifter’s hips getting slightly lower than their knees
– the lifter must stand tall with hips open to complete the rep

power cleans (Int / Sc)
– the lift starts with the barbell resting on the floor
– a squat catch is possible, but not required; a power catch is acceptable
– the lifter must stand tall with hips open to complete the rep

SCORE 1: heaviest completed clean/power clean
SCORE 1 (tiebreaker): max deadlifts completed at final completed bar

“You Don’t Know How It Feels”

11 minute time cap
3 sandbag front squats + 3 sandbag push presses + 3 sandbag thrusters
300m weighted run *bag must stay with the same athlete the entire time
6 sandbag front squats + 6 sandbag push presses + 6 sandbag thrusters
300m weighted run *bag must stay with the same athlete the entire time
9 sandbag front squats + 9 sandbag push presses + 9 sandbag thrusters
300m weighted run *bag must stay with the same athlete the entire time
12 sandbag front squats + 12 sandbag push presses + 12 sandbag thrusters
300m weighted run *bag must stay with same athlete the entire time
15 sandbag front squats + 15 sandbag push presses + 15 sandbag thrusters

Rx: 60/45
Int/Sc: 45/25

DETAILS

At the start of the clock athletes will begin their first round of sandbag lifting. When the first round of 3 reps is complete, P1 and P2 will head out for their first run. Both partners will run but only one partner will carry the sandbag the whole way. No switching midway through. When athletes return to their lane, they will begin the set of 6 reps with the sandbag. Once the reps are complete, athletes will head out for the second run. Either partner may carry the sandbag but this partner must carry it the whole way with no switching midway through.

STANDARDS

sandbag front squats
– the rep starts in a front rack position moving into a full squat
– athlete can not squat clean the first rep
– athlete must stand tall to complete each rep

sandbag thrusters
– the rep starts in a front rack position moving into a full squat
– a full squat is denoted by the lifter’s hips getting slightly lower than their knees
– the rep finishes with the arms locked overhead with the head through the window

sandbag push presses
– the rep starts in a front rack position
– the rep finishes with the arms locked overhead with the head through the window

running
– put one foot in front of the other, and get back to your partner quickly

SCORE: time completed or time cap + missed reps counted as seconds added to cap

“Mary-Jane’s Last Dance”

500/420m row
400m run
60 wall balls (Rx 20/14, Int 20/14, Sc 14/10)
50 russian swings (Rx 53/35, Int 35/26, Sc 26/20)
40 alternating kettlebell snatches (Rx 53/35, Int 35/26, Sc 35/26 2-DLs)
30 burpee pull-ups
20 atomic sit-ups (Rx 25/15, Int 25/15, Sc 25/15)

DETAILS

P1 rows. P2 runs. On the way back in P2 completes a BBJO, tags P1, P1 does a BBJO and they are now on the floor. Each time a partner change is made, the working partner must complete a BBJO, tag the non-working partner, the non-working partner completes a BBJO, and they are now on the floor. Reps can be broken up however a team would like.

There is a 14 minute time cap.

STANDARDS

rowing
– push and pull a whole bunch

wall balls
– the movement starts with a squat, not a toss
– hips must be below parallel at the bottom of the squat
– gents are aiming for 10’, ladies are aiming for 9’
– judge must be able to see the bottom of the target underneath your ball

russian swings
– arms must be locked out straight at the peak of the swing
– kettlebell must be above the eyes horizontally at the peak of the swing

kb snatches
– the bottom of the kb must touch the pad to start each rep
– arm must be locked out straight overhead of shoulder to complete each rep
– athlete must be standing tall at the top to complete each rep

kb deadlifts
– the bottoms of the bells must tap the floor simultaneously for the rep to count
– athlete must stand tall with hips open, legs locked, and shoulders slightly behind weight at the top

burpee pull-ups
– chest and thighs touch the floor for the burpee
– getting down to the floor can be either a jump backward or mountain climber steps backward
– getting back to standing can be either a jump forward or mountain climber steps forward
– you can jump into the pull-up
– chin must clear the pull-up bar for a good rep
– Rx athletes will be jumping from the ground to a height appropriate bar
– Scaled athletes will be jumping to a height appropriate bar, but will also be given a stack of plates to step up to for their jumping pull-up if requested

atomic sit-ups
– the rep starts with the athlete laying on the ground and tapping the plate on the floor over their head
– athlete can stand tall however they choose
– athlete must lock out arms/elbows with the plate overhead and biceps by the ears to finish rep

SCORE: time completed or time cap + missed reps counted as seconds added to cap

“Runnin’ Down A Dream”

Shuttle runs!

DETAILS

P1 runs to point 1, grabs the tennis ball, runs back to the start, drops the tennis ball in the bucket. P1 then runs out to point 2, grabs the tennis ball, runs back to the start, drops the tennis ball in the bucket, and tags their partner. P2 does the same, comes back and tags their partner to repeat the whole thing one more time.

STANDARDS

The athlete must PASS the line before grabbing the tennis ball, and turning around to come back.

The athlete must drop the tennis ball in the bucket on the far side of the line before turning around to run back out.

The athlete must drop the tennis ball in the bucket BEFORE tagging their partner to run out.

The waiting partner can not start running before the tennis ball is in the bucket, and the tag has been completed.

SCORE: time completed