Divisions:
Saturday 8th June 2019 – RX
Sunday 9th June 2019 – Scaled


There will be three guaranteed events for everyone, and a final event for the top six teams. These top 6 teams will continue to battle for points in the final event. It will not be a 'winner takes all' scenario.

 

Our goal is provide a fun, fair, and challenging competition for all levels of competitors. The event is open to all and there are no qualifiers.

How Does the Scoring Work?

You will be scored on Point Based (Highest Points Wins). Point index are based on a sliding point system where each workout has a potential of 100 points. 1st = 100 points, 2nd = 95 points, 3rd = 90 points etc.

 

The Point System Breakdown can be viewed here:

http://help.competitioncorner.net/managing-an-on-site-competitions/default-point-system-breakdown

 

 

 

RX DIVISON

EVENT 1 - ABYSS

 

 

 

 

For Time:

1,000 Meter Row

80 Wall Balls (20/14lb)

60 Toes To Bar

40 Overhead Squats (60/40kg)

20 Synchronised Bar Facing Burpees

 

12 Minute Time Cap

Scoring

 

There are two scoring opportunities in this workout:

  • 1,000 Meter Row time (This is worth less points than the total workout time. First place will receive 50 points with a sliding points system)

  • Total time

 

If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards

 

Teams will begin with both athletes standing on their start mat. At the call of 3, 2, 1… Go! Both athletes may proceed to the rower. The resting athlete may help with the tightening of foot straps but must not start pulling the handle to gain meters. The row can be split as teams see fit. There is no minimum work requirement. Pulling the handle during transitions is not permitted. Once you have completed the total distance you can proceed through the rest of the workout sharing the work as teams see fit. The wall ball must remain on the floor until the row is complete.

 

Wall Ball

 

  • The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height.

  • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. 

  • Transitions in the air are permitted as long as all other requirements are met.

Toe to Bar

 

  • At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.

  • Both feet must make contact with the bar at the same time, between the hands.

  • Only one athlete may be on the bar at any given time.

Overhead Squat 

 

  • 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.

  • Transitioning the barbell between athletes in the air is not permitted. The barbell must be brought back to the floor in order to switch.

Synchronised Bar Facing Burpee

 

  • Each burpee must be performed perpendicular to and facing the barbell.

  • The chest and thighs touch the ground at the bottom.

  • Both athletes’ chests must be on the floor at the same time for the rep to count.

  • The athletes must jump over the barbell from both feet and land on both feet.

  • One-footed jumping or stepping over the bar is not permitted.

  • Athletes can jump or step back to the ground and to their feet within the burpee.

 

EVENT 2 - FLUSTERCLUCK

 

 

 

 

For Time:

48 HSPU (Strict/kipping)

24/16 Bar muscle ups

12 Rounds Alternating YGIG of:

3 Cleans

3 Front Squats

3 Shoulder to Overhead

M: 70kg

F: 50kg

 

10 Minute Time Cap

 

Scoring

 

This workout is for time. If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards

 

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Teams can proceed to the HSPU board and begin the workout. The HSPU and Bar Muscle Ups can be shared as teams see fit. There are no minimum work requirements. However, teams must complete full rounds of the barbell section before switching. Each person will complete six rounds.

 

HSPU

 

  • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. 

  • The palms of the hand must stay within the dimensions of the box marked on the ground. Fingers may extend past the line.

  • At the bottom, the athlete’s head makes contact with the ground.

  • At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. 

  • Kipping is not allowed for male teams. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.

  • Female teams may opt to use kipping HSPU. 

 

Bar Muscle Up

 

  • The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. 

  • Kipping the muscle-up is acceptable, but pull-overs, rolls to support and 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 while the athlete is in the support position 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. 

  • Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

  • Only one athlete may be on the bar at any given time.

Clean

  • The barbell begins on the ground. Touch-and-go is permitted. No bouncing.

  • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

  • Three cleans must be completed before moving into the front squats. 

Front Squat

 

  • The rep begins from the top with knees and hips extended and barbell in the front rack position with the barbell in contact with the shoulders, i.e., a squat clean doesn’t count as a front squat but you may use this method to get to the start position of the front squat.

  • At the bottom of the squat, the hip crease must pass below the knees.

  • At the top, the hips and knees must be fully extended.

 

Shoulder to Overhead

 

  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.

  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 

EVENT 3 - FIGHT OR FLIGHT

 

 

 

 

For Max Load:

3 x 80 second windows each:

40 Double Unders

1 Snatch

10 second transition between athletes

 

Time: 9:00

 

Scoring


The team’s score is the combination of the highest lifts completed by each team member. If both athletes fail to complete a successful lift, your score will be zero.

Example:

Athlete 1 = 100kg

Athlete 2 = 50kg

Total = 150kg

 

Standards

 

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Athlete 1 will have 80 seconds, during which they will perform 40 double unders and 1 snatch. The entire snatch must be completed before the 80 seconds are up, with the barbell fully locked out overhead, and the hips, knees, and arms fully extended. You will alternate in this format for three rounds each. There is a 10 second transition between rounds.

 

Any kind of snatch is permitted (muscle, power, squat or split). The athlete must bring the bar from the ground to the overhead position in one smooth motion i.e. stopping and lifting from the hang is not permitted. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead,  is a no rep.

You have unlimited attempts to make the lift within your window but if you fail to complete a successful rep, you will not progress into the next round and your highest successful lift will be your score. In the event that you fail to make one lift in the first window, your score will be submitted as zero.

 

  • Teams will only have one barbell.

  • The individual athlete inside their window can only make weight changes.

  • Clips must be used for each lift.

  • If one athlete is out they cannot assist with the setup of the bar.

  • Weights must be communicated to your judge prior to lifting.

  • You cannot lower the weight (individually) once it has been set with your judge.

  • If you make a successful lift you are able to increase the weight and attempt another if there is time remaining.

SCALED DIVISON

EVENT 1 - ENTER SANDMAN

 

 

 

 

Complete As Many Reps As Possible In 12 Minutes of:

36 Calorie Row

24 Burpee Box Jumps

12 Sandbag to Shoulder

27 Calorie Row

18 Burpee Box Jump

Sandbag to Shoulder

18 Calorie Row

12 Burpee Box Jumps

Sandbag to Shoulder

M: 45kg, 24" box

F: 30kg, 20" box

Scoring

 

Your score will be the number of reps completed in 12 minutes.

Standards

 

Teams will begin with both athletes standing on their start mat. At the call of 3, 2, 1… Go! Both athletes may proceed to the rower. The resting athlete may help with the tightening of foot straps but must not start pulling the handle to gain meters. The row can be split as teams see fit. There is no minimum work requirement.

 

Our 30kg 'D-Balls' are slightly different dimensions. As a result, the female teams will be racing the opposite lane to use their preferred option. Once the first set of 24 Burpee Box Jumps have been completed, the athlete that completes the final rep of the 24 Burpee Box Jumps will proceed into the middle zone and claim their ball. The ball must be carried back into your lane where you will then proceed through the remainder of the workout. 

Row

 

  • Athletes cannot pull the handle during transitions.

  • Athletes must remain seated until the prescribed calories are displayed.

  • The monitor must be zeroed each round.

 

Burpee Box Jump

 

  • The burpee box jump starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete on top of the box with the hips and knees fully open while in control on top of the box. The athlete must stay perpendicular to the box on each rep.

  • You may jump or step up/down as long as both feet start on the ground and both feet end on the box in control.

  • You must use the same side of the box.

  • Each rep is counted when the athlete is on top of the box meeting the requirements above.

 

 Sandbag to Shoulder

 

  • The sandbag must be taken from the floor and lifted clearly on top of the shoulder, with both knees and hips fully extended.

  • Touch and go reps are not permitted.

  • There is no requirement to alternate shoulders.

  • If the bag is dropped/thrown over the shoulder you will receive a 'no rep'.

EVENT 2 - COLLISION COURSE

 

 

 

 

10 Rounds For Time – Alternating Full Rounds YGIG:

9/7 Calorie bike

7 Cleans

5 Shoulder to Overhead

M: 50kg

F: 35kg

10 Minute Time Cap

Scoring

 

This workout is for time. If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards

 

This workout begins with teams standing on their start mat and the bike monitor set to zero calories. At the call of 3, 2, 1… Go! The first athlete will begin cycling, once the prescribed calories have been completed, they will move to the barbell to complete 7 cleans and 5 Shoulder to Overhead. Athlete 2 can be seated on the bike but athletes must clearly tag hands in each transition before they can start working. The bike monitor must be set to zero each round. Athletes will complete five rounds each, ten rounds total.

 

Bike

 

  • You must remain on the bike until the display reads the prescribed calories. 

  • ‘Coasting’ to the required work is not permitted. Feet must stay on the pedals until the prescribed calories have been completed. A ten second penalty will apply each time the standards are not met.

 

Clean

 

  • The barbell begins on the ground. Touch-and-go is permitted. No bouncing.

  • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

 

 Shoulder to Overhead

 

  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.

  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

EVENT 3 - FIGHT OR FLIGHT

 

 

 

 

For Max Load:

3 x 80 second windows each:

40 Single Unders

1 Snatch

10 second transition between athletes

 

Time: 9:00

 

Scoring


The team’s score is the combination of the highest lifts completed by each team member. If both athletes fail to complete a successful lift, your score will be zero.

Example:

Athlete 1 = 100kg

Athlete 2 = 50kg

Total = 150kg

 

Standards

 

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Athlete 1 will have 80 seconds, during which they will perform 40 single unders and 1 snatch. The entire snatch must be completed before the 80 seconds are up, with the barbell fully locked out overhead, and the hips, knees, and arms fully extended. You will alternate in this format for three rounds each. There is a 10 second transition between rounds.

 

Any kind of snatch is permitted (muscle, power, squat or split). The athlete must bring the bar from the ground to the overhead position in one smooth motion i.e. stopping and lifting from the hang is not permitted. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead,  is a no rep.

You have unlimited attempts to make the lift within your window but if you fail to complete a successful rep, you will not progress into the next round and your highest successful lift will be your score. In the event that you fail to make one lift in the first window, your score will be submitted as zero.

 

  • Teams will only have one barbell.

  • The individual athlete inside their window can only make weight changes.

  • Clips must be used for each lift.

  • If one athlete is out they cannot assist with the setup of the bar.

  • Weights must be communicated to your judge prior to lifting.

  • You cannot lower the weight (individually) once it has been set with your judge.

  • If you make a successful lift you are able to increase the weight and attempt another if there is time remaining.