1-rep-max hang squat snatch
\nTime cap: 6 minutes
\nNotes
\nFor this event, athletes will have three (3) attempts to establish their heaviest 1-rep hang squat snatch. At the call of “3-2-1 \u2026 Go!” athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark.
Each athlete will begin with an empty barbell and a stack of plates. It will be the athlete\u2019s responsibility to load the bar for each lift and declare the weight to the judge prior to lifting. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.
\nAfter the 6 minutes is up, athletes will have 2 minutes to transition to Event 2.
\nScoring
\nThe athlete\u2019s score is the heaviest weight they successfully snatch.
Movement Standards
\nHang Squat Snatch
\nThis movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.
Max distance handstand walk
\nTime cap: 3 minutes
\nNotes
\nAthletes will begin at the starting line and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels fewer than 10 feet this will be considered a \u201cfalse start,\u201d and they may re-attempt from the starting line. Each athlete will be allowed two \u201cfalse starts.\u201d
If the athlete makes it the full 120 feet to the other side of the of the stadium, they may come down to their feet, kick back up in the opposite direction, and start traveling back toward the start line.
\nAthletes will begin this event 2 minutes after completing Event 1.
\nScoring
\nThe athlete\u2019s score is the distance they walk on their hands, measured in 5-foot increments.
Movement Standards
\nHandstand Walk
\nThe athlete must start with their feet behind the start line and must stay within their lane as they travel forward.\u00a0Both hands must cross the 5-ft. increment line to earn that score.
Nasty Girls V2
\n3 rounds for time of:
\n50 one-legged squats, alternating
\n7 muscle-ups
\n10 hang power cleans, 175 / 115 lb.
Time cap: 16 minutes
\nNotes
\nThis event begins with the athlete on a starting mat. At the call of “3-2-1 \u2026 Go!” they move forward and perform 50 one-legged squats (25 at each designated area), then move to the rings for 7 muscle-ups, then to the barbell for 10 hang power cleans. The athlete will move the bar to the next designated lifting area after finishing the hang power cleans. After 3 rounds are completed the athlete moves to the finish mat and the event is complete.
Scoring
\nThe athlete’s score is his or her total time for completing the event.
Movement Standards
\nOne-legged Squats
\nThe one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. Athletes must remain in their lane or the rep will not count.
The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
\nMuscle-ups
\nIn the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a \u201cfalse grip\u201d) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
If the heels rise above the bottom of the rings during the kip, it is a no rep.\u00a0Rings will be set at a fixed height of 90 inches (M) and 86 inches (F) from the top of the mat to the bottom of the rings. Athletes may not adjust the height of the rings
\nHang Power Cleans
\nEach repetition must start from the hang, or any repetition taken from the \ufb02oor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":6938,"event_name":null,"id":"wp178463","label":"Individual Event 3 - 2014","media":{"hero":null,"movements":[{"alt":null,"title":"The one-legged squat begins standing tall.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073622/IE3_pistolstart_eime8883nne.jpg"},{"alt":null,"title":"The hip crease must be below the top of the knee at the bottom.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073623/IE3_pistolbottom_928hjebbdyWE.jpg"},{"alt":null,"title":"Each muscle-up begins in or passes through a full hang.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073624/IE3_MUbottom_82DWdwdnsu.jpg"},{"alt":null,"title":"The elbows must be fully locked out at the top.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073626/IE3_MUtop_092783KDfen.jpg"},{"alt":null,"title":"Each clean begins at the hang position.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073627/IE3_HChang_9237jdJHD.jpg"},{"alt":null,"title":"Each rep finishes standing tall with the bar in the rack position.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073628/IE3_HCtop_2047hdnNW.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073621/Individual_3_Thumbnail_Mainsite2.jpg"},"youtube_video_id":"zcMrkBCUfj4"},"meta":{"description":"Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 10 hang power cleans, 175 / 115 lb. Time cap: 16 minutes Notes This event begins with the athlete on a starting\u2026","title":"Individual Event 3 - 2014"},"ordinal":3,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":null,"variants":[],"weekday":null,"year":2014},{"competitions_workout_ids":[1252],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"21-15-9-6-3 reps for time of:
\nStrict handstand push-ups
\nFront squats, 195 / 125 lb.
\nBurpees
Time cap: 20 minutes
\nNotes
\nThis event begins with the athlete on a starting mat. At the call of “3-2-1 \u2026 Go!” they move forward, go under the wall and perform 21 strict handstand push-ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. After finishing the burpees they will advance the barbell to the next designated lifting area. They then move back to the wall and start the round of 15s. After the round of 3s, the athlete moves to the finish mat and the workout is complete.
Scoring
\nThe athlete’s score is his or her total time for completing the event.
Movement Standards
\nStrict Handstand Push-ups
\nThe movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).
At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete\u2019s hips may not touch the wall, and their legs must remain straight.
\nFront Squats
\nThe 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.
\nBurpees
\nEach burpee must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom.\u00a0The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.\u00a0The next rep will then begin on the opposite side facing the barbell.
10 rounds for time of:
\n1 legless 14-foot rope ascent
\n200-foot sprint
Time cap: 11 minutes
\nNotes
\nThis event begins with the athlete\u2019s hand on top of their round marker. At the call of “3-2-1 \u2026 Go!” they run to the rope and climb without using their legs. They will then run across the stadium to the round marker, advance it to the next designated area and run back to the rope for their next round. After the 10th rope climb is complete they will run across the stadium to their round marker and advance the round marker to the finish mat. When the athlete and round marker are on the finish mat the event is complete.
Scoring
\nThe athlete’s score is his or her total time for completing the event.
Movement Standards
\nRope Climbs
\nIn the rope climb, the athlete ascends the rope to touch the cross beam at the top without the use of their legs. Jumping up to begin each ascent is permitted. The athlete may only use their hands to climb the rope, but may use the legs on the descent after both hands are back on the rope after touching the cross beam.
Sprints
\nAt the turnaround, the athlete must advance their round marker to the next designated area before returning for the next rope climb.
For time:
\n50-calorie row
\n50 box jump overs, 24 / 18 in.
\n50 deadlifts, 180 / 120 lb.
\n50 wall-ball shots, 20 / 14 lb.
\n50 ring dips
\n50 wall-ball shots, 20 / 14 lb.
\n50 deadlifts, 180 / 120 lb.
\n50 box jump overs, 24 / 18 in.
\n50-calorie row
Time cap: 21 minutes
\nNotes
\nThis event begins with the athlete seated on the rower. At the call of “3-2-1 \u2026 Go!” the athlete will grab the handle and row 50 calories, then will move forward to the next station to perform box jump overs. After every 10 jumps they will move the box forward to the next designated area, then advance to the barbell. At the barbell they will perform 50 deadlifts, advancing the barbell after every 10 reps, then move forward for 50 wall-ball shots, then move forward again to the rings. After 50 ring dips are complete, the athlete will return through the same stations, again performing 50 reps at each station and moving the barbell and box back through the designated areas. When the monitor displays 50 calories, the athlete will get off the rower and move to the finish mat and the event is complete.
Scoring
\nThe athlete’s score is his or her total time for completing the event.
Movement Standards
\nRow
\nThe athlete may begin the event seated in the rower but may not grab the handle until the call of \u201cgo.\u201d The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.
Box Jump Over
\nEach rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted.\u00a0The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
\nDeadlift
\nThis is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.\u00a0Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.
Wall-ball Shot
\nThe medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.\u00a0The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.
Ring Dip
\nThe shoulder must pass below the top of the elbow at the bottom and the hips must travel below the rings. If the hips remain in-line horizontally with the rings, it is a no rep.
Athletes will have their arms measured at extension (from fist to shoulder,) and a strap will be mounted that same distance from the bottom of the rings. The back must make contact with the strap at the top of each repetition.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":6964,"event_name":null,"id":"wp178473","label":"Individual Event 6 - 2014","media":{"hero":null,"movements":[{"alt":null,"title":"Athletes will begin seated on the rower.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073735/IE6_row_snduwu34ED44.jpg"},{"alt":null,"title":"A two-footed jump is required. The next rep begins on the opposite side.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073736/IE6_jump_enjdu327NDFr9.jpg"},{"alt":null,"title":"This is a traditional deadlift with the hands outside the knees.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073737/IE6_DLstart_DNnejd876.jpg"},{"alt":null,"title":"Each rep ends with the hips and knees fully extended.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073738/IE6_DLend_SSdnejsD23.jpg"},{"alt":null,"title":"The hip crease must be below the top of the knee at the bottom of the wall-ball shot.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073740/IE6_WBbottom_snduwu34ED44.jpg"},{"alt":null,"title":"The ball must make contact with the face of the target.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073741/IE6_WBtop_snduwu34ED44.jpg"},{"alt":null,"title":"The shoulders must pass below the height of the elbow at the bottom of each dip.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073742/IE6_dipbottom_EOndh8eE.jpg"},{"alt":null,"title":"The back must make contact with the strap at the top of each rep.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073743/IE6_diptop_sknd8237eheSS.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073733/Individual_6_Thumbnail_Mainsite.jpg"},"youtube_video_id":"SN0F4XDrAZY"},"meta":{"description":"For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box\u2026","title":"Individual Event 6 - 2014"},"ordinal":6,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":null,"variants":[],"weekday":null,"year":2014},{"competitions_workout_ids":[1255],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"For time:
\n64 pull-ups
\n8 overhead squats, 205 / 135 lb.
Time cap: 6 minutes
\nNotes
\nThis event begins with the athlete on a starting mat and at the call of “3-2-1 \u2026 Go!” they move forward and perform 64 pull-ups. They will then move forward to the barbell and begin squatting. After 8 overhead squats are complete, the athlete will move to the finishing mat and the event is complete.
Scoring
\nThe athlete’s score is his or her total time for completing the event.
Movement Standards
\nPull-ups
\nThis 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.\u00a0At the top, the chin must break the horizontal plane of the bar.
Overhead Squats
\nThe hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.\u00a0Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
\nMuscle-ups
\nClean and jerks, 135 / 95 lb.
Time cap: 16 minutes
\nNotes
\nThis event begins with all six teammates on the starting mat. At the call of “3-2-1 \u2026 Go!” the first male enters and completes 15 muscle-ups. He then moves to the barbell and starts to perform 15 clean and jerks, at which point the first female will enter and start her 15 muscle-ups. When the first male completes his 15 clean and jerks he advances his barbell to the 12-rep station, then steps onto the finish mat. Once the first female has completed her 15 muscle-ups and the first male has moved to the finish mat, she will proceed to her barbell for 15 clean and jerks, and the second male enters to begin his 12 muscle-ups. The team will move through in this fashion until the third female completes her 9th clean and jerk and moves to the finish mat.
Scoring
\nThe team’s score is its total time.
If any athlete has 3 failed muscle-up attempts, their team will be time-capped for the event and receive a penalty for the athlete\u2019s uncompleted muscle-ups. The athlete must also move forward to the clean and jerks. If any athlete has 3 failed clean and jerk attempts, their team will be time-capped for the event and receive a penalty for the uncompleted clean and jerks. In both cases, the athlete must advance and the remaining athletes will perform their work to avoid additional penalty points.
\nMovement Standards
\nMuscle-up
\nIn the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a \u201cfalse grip\u201d) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings.\u00a0Kipping\u00a0the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive\u00a0kipping\u00a0muscle-ups are performed, a change of direction below the rings is required.
If the heels rise above the bottom of the rings during the kip, it is a no rep.\u00a0Rings will be set at a fixed height of and 88 inches from the top of the\u00a0mat\u00a0to the bottom of the rings for all team members. Athletes may not adjust the height of the rings
\nClean and Jerk
\nThe barbell begins on the ground and\u00a0must be cleaned to the shoulders and then jerked overhead. No snatching. Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The feet must be brought back together if a split-style lift is used.
Athletes must perform their repetitions facing the barbell not in use.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":6936,"event_name":null,"id":"wp178461","label":"Team Event 1 - 2014","media":{"hero":null,"movements":[{"alt":null,"title":"Each muscle-up begins in or passes through a full hang.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073610/IE3_MUbottom_82DWdwdnsu_0.jpg"},{"alt":null,"title":"The elbows must be fully locked out at the top.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073611/IE3_MUtop_092783KDfen_0.jpg"},{"alt":null,"title":"Each clean begins on the floor.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073612/TE1_Cleanbottom_223nfndED.jpg"},{"alt":null,"title":"The barbell must be racked on the shoulder before going overhead.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073613/TE1_Cleanrack_223nfndED.jpg"},{"alt":null,"title":"Each rep finishes with the barbell locked out overhead.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073615/TE1_jerktop_223nfndED.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073609/Team_1_Thumbnail_Mainsite.jpg"},"youtube_video_id":"cMWewt0pLM8"},"meta":{"description":"15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of: Muscle-ups Clean and jerks, 135 / 95 lb. Time cap: 16 minutes Notes This event begins with all six teammates on the starting mat. At the call\u2026","title":"Team Event 1 - 2014"},"ordinal":1,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":null,"variants":[],"weekday":null,"year":2014},{"competitions_workout_ids":[1257],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"1-rep-max hang squat snatch
\nTime cap: 8 minutes
\nNotes
\nFor this event, teams will have 8 minutes for each member to perform their heaviest 1-rep hang squat snatch. Athletes may lift in any order, but each member will only be allowed two attempts. Teams will begin with one platform, two empty barbells and a stack of plates. It will be the team members\u2019 responsibility to load their bars for each lift. The smallest weight increment permitted will be 5 lb. Only one teammate will be allowed on the platform at a time (including weight changes). The others must remain in the designated area until the working athlete returns.
After the 8 minutes is up, teams will have 2 minutes to transition to Event 3.
\nScoring
\nThe team\u2019s score is the sum of the heaviest snatches each member completes.
Movement Standards
\nHang Squat Snatch
\nThis movement begins with the athlete\u00a0deadlifting\u00a0the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after\u00a0deadlifting\u00a0the weight.\u00a0The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.
Teams may change weights up and down as needed. Athletes must roll the non-working barbell off of the front of the platform and lift facing it.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":6956,"event_name":null,"id":"wp178466","label":"Team Event 2 - 2014","media":{"hero":null,"movements":[{"alt":null,"title":"The movement begins at the hang.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073647/IE1_hang_sldfkhiqbwwoij_0.jpg"},{"alt":null,"title":"The barbell must be received in a full squat.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073649/IE1_OHS_nbs63geyw7h_0.jpg"},{"alt":null,"title":"The movement ends with the barbell locked out overhead.","url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073650/IE1_top_sjeun87dhe621_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2014/04/16073646/Team_2-3_Thumbnail_Mainsite2.jpg"},"youtube_video_id":"Sm6YemjqO8s"},"meta":{"description":"1-rep-max hang squat snatch Time cap: 8 minutes Notes For this event, teams will have 8 minutes for each member to perform their heaviest 1-rep hang squat snatch. Athletes may lift in any order, but\u2026","title":"Team Event 2 - 2014"},"ordinal":2,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":null,"variants":[],"weekday":null,"year":2014},{"competitions_workout_ids":[1258],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"Max distance handstand walk
\nTime cap: 6 minutes
\nNotes
\nTeam members will go one at a time, separated by 1 minute each, in any order they choose. Each athlete will have 1 minute, will begin with their feet behind the starting line, and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels less than 10 feet this will be considered a \u201cfalse start,\u201d and they may re-attempt from the starting line. If the athlete has more than two \u201cfalse starts\u201d they will either receive a score of 5 or zero. Once athletes have finished their attempt they will continue down the field onto the finish mat to keep the lanes clear for the next athletes.
If an athlete makes it the full 120 feet to the other side of the stadium, they will stop and receive a score of 120.
\nTeams will begin this event 2 minutes after completing Event 2.
\nScoring
\nThe team\u2019s score is the sum of distances each member walks on their hands, measured in 5-foot intervals.
Movement Standards
\nHandstand Walk
\nThe athlete must start with their feet behind the start line and must stay within their lane as they travel forward.\u00a0Both hands must cross the 5-ft. increment line to earn that score.
Three women complete for time:
\n50 thrusters, 95 lb.
\n10 14-foot rope ascents
\n40 thrusters, 95 lb.
\n8 14-foot rope ascents
\n30 thrusters, 95 lb.
\n6 14-foot rope ascents
Time cap: 10 minutes
\nNotes
\nTeam Event 4 begins with all three females on the starting mat. At the call of “3-2-1 \u2026 Go!” the athletes move forward to the barbell and perform 50 thrusters. The barbell may not touch the ground until the full number of repetitions is completed. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.
\nTeam Event 5 will begin immediately following the 10-minute time cap. The men (Team Event 5) will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.
\nScoring
\nThe team’s score is its total time.
Movement Standards
\nThrusters
\nThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. 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. If the bar touches the ground once the set has begun the team\u2019s count for that set drops back to zero.
\nRope Climbs
\nIn the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.
Three men complete for time:
\n50 thrusters, 135 lb.
\n10 14-foot rope ascents
\n40 thrusters, 135 lb.
\n8 14-foot rope ascents
\n30 thrusters, 135 lb.
\n6 14-foot rope ascents
Time cap: 10 minutes
\nNotes
\nTeam Event 5 will begin immediately following the 10-minute time cap of Team Event 4. This event begins with all three males on the starting mat. The men will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.
At the call of “3-2-1 \u2026 Go!” the athletes move forward to the barbell and perform 50 thrusters. The bar may not touch the ground once the set has begun. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.
\nScoring
\nThe team’s score is its total time.
Movement Standards
\nThrusters
\nThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. 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. If the bar touches the ground once the set has begun the team\u2019s count for that set drops back to zero.
\nRope Climbs
\nIn the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.
Relay for time
\n9-6-3 reps of:
\nStrict handstand push-ups
\nHang power cleans, 160 / 110 lb.
\nBurpees
Time cap: 21 minutes
\nNotes
\nThis event begins with all teammates on the starting mat. At the call of “3-2-1 \u2026 Go!” the first male athlete will enter and perform 9-6-3 of the triplet, advancing the barbell to the appropriate station prior to each round. When the first male reaches the finish mat he will return the barbell to the 9-rep station then return to the finish mat. The next male athlete can enter as soon as the first male athlete reaches the finish mat after his last burpee. The last male athlete will advance his barbell to the designated finish area to make way for the women\u2019s bar. Athletes will proceed in this fashion, men first and then women, until all six members have completed the triplet and the last female reaches the finish mat.
If any athlete has 3 failed handstand push-up attempts in any round their team will be time-capped for the event and receive a penalty for that athlete\u2019s uncompleted reps. The athlete must then move forward to the finish mat, and the next athlete will enter and begin. The remaining athletes will perform their work as written to avoid additional penalty points.
\nScoring
\nThe team’s score is its total time.
Movement Standards
\nStrict Handstand Push-ups
\nThe movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).
At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete\u2019s hips may not touch the wall, and their legs must remain straight.
\nHang Power Cleans
\nEach repetition must start from the hang, or any repetition taken from the \ufb02oor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.
\nBurpees
\nEach\u00a0burpee\u00a0must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom.\u00a0The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.\u00a0The next rep will then begin on the opposite side facing the barbell.
Male/female pairs move through stations of:
\n500-meter row, partner completes 125 double-unders
\n\u00a0 \u00a0 (each)
\n50 deadlifts, partner holds barbell at the waist
\n\u00a0 \u00a0 (275 / 185 lb.)
\n50 toes-to-bars, partner hangs
Time cap: 21 minutes
\nNotes
\nThis event begins with all six members on the starting mat. At the call of “3-2-1 \u2026 Go!” the first male/female pair enters and begins rowing and performing double-unders. Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.
For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they will advance to the finish mat.
\nPairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat. This event ends when the last pair completes the 50 toes-to-bars and moves to the finishing mat.
\nScoring
\nThe team’s score is its total time.
Movement Standards
\nRow
\nThe monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.
Double-unders
\nThis is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Deadlifts
\nThis is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.\u00a0Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.
One athlete must hold the barbell locked out at the top of the deadlift while the partner performs repetitions. Partners must alternate who is deadlifting and who is holding after every 5 reps.
\nToes-to-bars
\nIn the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
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. One athlete must hang from the bar while the partner performs repetitions.\u00a0Partners must alternate who is\u00a0performing\u00a0toes-to-bars\u00a0and who is hanging after every 5 reps.
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\n49 pull-ups
\n7 overhead squats, 185 / 115 lb.
Time cap: 16 minutes
\nNotes
\nThis event begins with all teammates on the starting mat. At the call of “3-2-1 \u2026 Go!” the first male athlete will enter and perform 49 pull-ups, then move forward to the barbell and perform 7 overhead squats, then move to the finish mat. Once the leading athlete reaches the finish mat the next female athlete will enter and begin. After they complete 49 pull-ups they will move to the barbell and then perform their overhead squats. Teams must complete this relay in the order of male, female, male, female, male, female. This event finishes when the last team member reaches the finish mat.
Scoring
\nThe team’s score is its total time.
Movement Standards
\nPull-ups
\nThis is a\u00a0standard 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.\u00a0At the top, the chin must break the horizontal plane of the bar.
Overhead Squats
\nThe hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.\u00a0Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.