Location: Outside

Bike Row Run

Masters Men (All Ages)

3 Mile Bike

2000m Row

1200m Run (Split into 3 x 400m shuttles)

Time is finished when the athlete crosses the finish line.


Masters Women (All Ages)

2.5 Mile Bike

1500m Row

1200m Run (Split into 3 x 400m shuttles)

Time is finished when the athlete crosses the finish line.

Standards:

3-2-1 Go...


Bike:

Athlete will hop onto bike and bike required distance. As soon as they reach 3/2.5 miles on the bike, their judge will tell them to move onto the rower.


Rower:

Athletes can set their damper and foot setting prior to the event. Once they get on the rower, they must be strapped and then they may begin their 2000/1500m row.

As soon as the athlete reaches their required distance, the judge will then dismiss them for their run.


Run:

Athletes will be running from their rower onto the straight path. The course is 200m out and back. Athletes will have to run around their cone at the 200m mark and again at the finish line x 3 until their final length in which they will just need to run past the cone to finish.

Time stops when the athlete crosses the finish line.


Tiebreak: In the event of a tie, the tiebreak will be the athlete with the fastest time after the 2000m/1500m Row.


Timecap: There is a 30 minute time cap for this workout. If an athlete gets time capped the scoring goes as follows

30:00 + remaining reps

Bike = every .1 Mile = 1 point

Row = every 100m = 1 point

Run = every 200m = 1 point


Example: Athlete X finished all the bike and row and 1 200m length.

Score = 30:05. The Athlete has 5 full 200s remaining. If they tie, their tiebreak will be how fast they finished their row.

 

 

1 ANDREW NABORS CROSSFIT BLADE
2 BEN GUNDERSEN TUSK CROSSFIT
3 BRADLEY STARK ZERO MACHINE CROSSFIT
4 JOE LIN CROSSFIT BLADE
5 JOSE CARMONA SOL CROSSFIT
6 ABEL LARA 915 WEST
7 DOUG SCALIA CROSSFIT BLADE
8 RYANN ROBERTS CROSSFIT FURY
9 ZACH LUKE ZERO MACHINE CROSSFIT
1 BOB MACKEY BACK ALLEY CROSSFIT
2 LON ALLEN CROSSFIT BLADE
3 MIKE SATTERFIELD CROSSFIT NORTH SCOTTSDALE (CFNS)
4 BEV LABONTE CROSSFIT BLADE
5 KIM METZGER ZERO MACHINE CROSSFIT
6 NANCY VANACORE CROSSFIT BLADE

Location: Main Floor

TH-BFB-TTB

Masters (All Ages)

21-15-9

Thrusters

Bar Facing Burpees

Toes to Bar

35-49 =115/75#

50+ = 95/65 - 60+ 85/55

10 Minute Time Cap


3,2,1 Go

Athletes will approach their bar to complete 21 Thrusters, they will then go directly into their Bar facing burpees for 21 reps and then 21 toes to bar. Once all reps in the round of 21 are complete, they repeat the triplet for 15 and 9. As soon as the athlete finishes 9 toes to bar their time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the athlete finishes their round of 21 of all three movements.

For athletes that time cap, your score will be 10:00 plus any remaining reps.


Thruster:

Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with the ears with fully locked out arms to finish.

If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.


Burpee:

Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee but a 2 foot takeoff over the bar is required.


Toes to Bar:

A standard Toes to bar is required. This means the feet must start behind the pull up bar and both toes must touch at the same time in between the hands. The toes can't go under the bar for contact, they must touch in front of the bar.

 

 

1 BOB MACKEY BACK ALLEY CROSSFIT
2 LON ALLEN CROSSFIT BLADE
3 MIKE SATTERFIELD CROSSFIT NORTH SCOTTSDALE (CFNS)
4 BEV LABONTE CROSSFIT BLADE
5 KIM METZGER ZERO MACHINE CROSSFIT
6 NANCY VANACORE CROSSFIT BLADE
1 ANDREW NABORS CROSSFIT BLADE
2 BEN GUNDERSEN TUSK CROSSFIT
3 BRADLEY STARK ZERO MACHINE CROSSFIT
4 JOE LIN CROSSFIT BLADE
5 JOSE CARMONA SOL CROSSFIT
1 ABEL LARA 915 WEST
2 DOUG SCALIA CROSSFIT BLADE
3 RYANN ROBERTS CROSSFIT FURY
4 ZACH LUKE ZERO MACHINE CROSSFIT

Location: Platform

For Load:

Seated and Standing Athletes

Max Ground (Lap) to Overhead:

6 Minute Cap

3,2,1 Go, athletes will begin finding their max ground to overhead.

Standards:

Ground to Overhead:

For the Ground to Overhead, any style is permitted. Athletes can Power Snatch, Split Snatch, Squat Snatch, Clean and Press, Clean and Push Press or Clean and Jerk. The bar will begin on the floor and must be finished with the barbell locked out overhead with the athletes hips, knees, shoulders and arms at full extension with the BB over the athlete's center of mass.

For seated athletes, the bar will begin on the lap sitting on boxes that level the bar at no higher than 3” above lap height. Barbell curls are not allowed, a standard clean or snatch grip is required. You may also not use any type of bounce off the boxes to start the lift.

Athletes may have 1 helper for this lift. The helper may only help with loading the bar, holding their chair, and stepping in for safe return of the barbell to the floor or lap after a successful lift.

Seated Men's scores will have a multiplier of 1

Seated Womens scores will have a multiplier of 1.3

Standing SAA Men scores will have a multiplier of .7 (no strap) or .55 (with strap)

 

1 AMY VAN DYKEN-ROUEN CROSSFIT BLADE
2 CHRISTINA CHAMBERS INDEPENDENT
3 EVAN WILLIAMS ABILITY360 SPORTS & FITNESS CENTER
4 JEDIDIAH SNELSON CROSSFIT FIRESIDE
5
6 MICHAEL LIBBY HAMMER CROSSFIT

Location: Main Floor

TH-BFB-TTB

Adaptive Standing

21-15-9

Thruster (SAA) 55/35

Burpees

Toes to Bar/Ring (SAA)

Thruster = 55/35 (SAA)

10 Minute Time Cap

Adaptive Seated

21-15-9

Wall Balls 14/10

Slam Balls 14/10

Russian Twists 14/10 (2 for 1)

10 Minute Time Cap

 


3,2,1 Go...

Athletes will approach their bar to complete 21 Thrusters, they will then go directly into their Bar facing burpees for 21 reps and then 21 toes to Ring. Once all 21 are complete, they repeat the triplet for 15 and 9. As soon as the athlete finishes 9 toes to ring their time stops.


There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the athlete finishes their round of 21 of all three movements.


For athletes that time cap, your score will be 10:00 plus any remaining reps.

Standards:


Thruster:

Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. If a SLA athlete has a box to squat to, they must make contact with the box before coming up and finishing with the bar overhead. Judges are looking for the hips to reach below parallel or make contact with their box and the bar finish overhead in a locked out position.

If an athlete does not reach their standard of movement, they will receive a NO REP and must repeat the movement again.


Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.


Wallball:

Athlete will have a designated target where they must hit above for their wallball to count

7/6ft. Seated athlete may have assistance to hold their chair in place during wall balls, but they may not use them to move from station to station.


Burpee:

Standard burpees are expected. Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. The Athlete will then stand-up and clap 2 hands together above the head,  ( single arm athletes will extend 1 arm above head in sub for clap.


Slam Ball:

Seated athletes will begin with the wall ball on the floor, they must pick it up, go overhead and slam it to the floor. The ball must come to a complete stop before picking it back up. The athlete may not use the rebound to pick it up (these are wall balls so they will bounce). Athlete may have an assistant hold their chair for them.

 

Toes to Bar/Ring:

Each rep must begin with the athlete hanging from the pull-up bar at full shoulder and arm extension. ( single arm athletes may use and strap or device to replace a limb and/or use a Ring) To commence each rep, the athlete’s feet/ foot/ limb must break behind the perpendicular plane set by the pull-up rig and the floor. At the conclusion, the athlete must have both toes touch the pull-up bar simultaneously between the athlete’s hands. (lower limb athletes with 1 limb are clear to just touch one. If the athlete is planning on performing consecutive repetitions, their feet must break the perpendicular plane of the rig and the floor, with arms extended, at the start of each repetition. If the athlete does not break the perpendicular plane or does not touch their toes to the bar at the same time, that will not be counted.


Russian Twists:

Seated athletes will need to touch their ball on one side of their chair to the other, if they fail to make contact, they will receive a no rep. 1 Rep is when the athlete touches both sides of their chair with the ball.

 

Scoring:

For time: Fastest time wins

Timecap - 10 Minutes

Tiebreak: When the athlete finishes their entire round of 21

Timecap scoring. If an athlete hits the timecap, their score is 10:00+ however many reps remaining in seconds.

 

 

1 CHRISTINA CHAMBERS INDEPENDENT
2 AMY VAN DYKEN-ROUEN CROSSFIT BLADE
3 EVAN WILLIAMS ABILITY360 SPORTS & FITNESS CENTER
4 JEDIDIAH SNELSON CROSSFIT FIRESIDE
5
6 MICHAEL LIBBY HAMMER CROSSFIT

Location: Platform

For Load

Masters (All Ages)

Snatch Complex

1 Snatch + 1 Hang Snatch + Overhead Squat

Time Cap: 6 Minutes

3,2,1..

Athlete will begin their complex (they may have their bar pre-loaded but it can't be touched until time starts).

The athlete will complete 1 Snatch, 1 Hang Snatch and 1 Overhead Squat without allowing the bar to drop.

Score = Heaviest weight lifted


Standards:

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.


Snatch:  

To begin the athlete will (Power, Split or Squat) Snatch from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed.

The snatch must be caught in the overhead position, if it touches the shoulders, chest or head on the way up, it will not count.

If an athlete Split Snatches, they must return their feet underneath with their arms locked out before moving onto their Hang Snatch. The same goes for the power and the full, the athlete must stand up completely with arms overhead before moving onto the hang snatch.


Hang Snatch:

Once the athlete has a successful snatch, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang snatch. This hang can be done from any position as long as the bar never touches the floor. Athletes may Power, Split or Squat, but must reach the same standards as mentioned above.


Overhead Squat:

After a successful hang snatch, the athlete will then perform 1 Overhead squat. In this movement the bar must remain in the overhead position. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with arms locked out with the bar over the center of the body, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor.

If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.

 

1 ANDREW NABORS CROSSFIT BLADE
2 BEN GUNDERSEN TUSK CROSSFIT
3 BRADLEY STARK ZERO MACHINE CROSSFIT
4 JOE LIN CROSSFIT BLADE
5 JOSE CARMONA SOL CROSSFIT
1 ABEL LARA 915 WEST
2 DOUG SCALIA CROSSFIT BLADE
3 RYANN ROBERTS CROSSFIT FURY
4 ZACH LUKE ZERO MACHINE CROSSFIT
1 BOB MACKEY BACK ALLEY CROSSFIT
2 LON ALLEN CROSSFIT BLADE
3 MIKE SATTERFIELD CROSSFIT NORTH SCOTTSDALE (CFNS)
4 BEV LABONTE CROSSFIT BLADE
5 KIM METZGER ZERO MACHINE CROSSFIT
6 NANCY VANACORE CROSSFIT BLADE

Location: Outside

Bike Row Run

Adaptive Standing

2/1.5 Mile Bike

1500/1000m Row

300m Sprint (Split into 3 x 50m shuttles)


Time is finished when the athlete crosses the finish line.


Adaptive Seated

1.5/1.0 Mile Bike (seated = front facing handles only)

1500/1000m Row (seated = in chair)

240m wheel Sprint (Split into 3 x 40m shuttles)

Standards:


Bike:

Athlete will hop onto bike or be stationed in front and bike required distance. As soon as they reach the required miles on the bike, their judge will tell them to move onto the rower.

*Athlete can have a helper to keep their chair in place during the bike


Rower:

Athletes can set their damper and foot setting and/or pad placement prior to the event. Once they get on the rower, they must be strapped and then they may begin their 1500/1000m row. Seated athletes can use assistance to get settled in for their rower. The front part of the rower will be seperated from the back and anchored down. SAA may use a strap or device to replace a limb.


As soon as the athlete reaches their required distance, the judge will then dismiss them for their run/roll.


Run/Roll:

Athletes will be running or wheeling from their rower onto their 300m/240m Sprint course. The course is 50/40 m out and back x 3. Athletes will have to run/wheel around their cone at the 50/40m mark and again at the finish line x 3 until their final length in which they will just need to run past the cone to finish.

Time stops when the final athlete crosses the finish line.

Tiebreak: In the event of a tie, the tiebreak will be the athlete with the fastest time after the Row.


Timecap: There is a 30 minute time cap for this workout. If an athlete gets time capped the scoring goes as follows


30:00 + remaining reps

Bike = every .1 Mile = 1 point

Row = every 100m = 1 point

Run = every 50/40m = 1 point


Example: Athlete X finished all the bike and row and 1 50m length.

Score = 30:05. The Athlete has 5 full 50s remaining. If they tie, their tiebreak will be how fast they finished their row.

 

1 AMY VAN DYKEN-ROUEN CROSSFIT BLADE
2 CHRISTINA CHAMBERS INDEPENDENT
3 EVAN WILLIAMS ABILITY360 SPORTS & FITNESS CENTER
4 JEDIDIAH SNELSON CROSSFIT FIRESIDE
5
6 MICHAEL LIBBY HAMMER CROSSFIT

Location: Main Floor

MASTERS 

30 DB Power Clean & Jerk 50/35 up to 50+, 45/30 for 60+
15 DB Box Step Overs 24/20" (only 1 db for 50+)
30 HSPU (1 Abmat for 60+)
10 Bar Muscle Ups/ 20 CTBPU 60+

At the call of 3-2-1 Go,

Athletes will advance to their set of dumbells and perform 30 DB Power Clean and Jerk. Once all 30 are finished, they will then perform 15 DB Box Step Overs. 

Once athletes finish they will then start on their 30 handstand pushups. 

As soon as all HSPU are complete, they will then complete 10 Bar Muscle Ups/20 CTBPU. After the completion of their final Bar Muscle up, they will run back to the start line to end their time.

In the case that a team does not finish, they will have a score of 10:00 plus a second for every rep remaining. 

Standards

Dumbell Power Clean and Jerk. Athletes will start with dumbells on floor and they may begin by power cleaning it to the shoulder and going overhead. When returning, the front of each dumbell must touch the floor before beginning the power clean. An athlete can go directly overhead without standing up in between the power clean and jerk. For the Jerk, a Press or Push press will be allowed. The rep is not complete until the athlete is standing tall with arms locked out in line with the center of the body, and hips and knees are open. An early return will result in a No Rep. 

DB Box Step Overs: 

Atheltes will begin by holding the dumbells by their side, not other position is permitted. They will then step up and over the box making sure to have both feet touch the top of the box on every rep. The rep is complete when the athlete has both feet on the ground on the other side of the box. The atheltes do not have to stand up on the box every rep. The dumbells may not touch the box during any part of the step over, but they may rest on the box if an athlete is not moving. PLEASE DO NOT DROP DBS on FLOOR OR BOX, that will be an automatic no rep. 

HSPU:

Athletes will have a 36 x 24" box that they must keep their hands inside during the HSPU. The fingers may cross, but not part of the palm may touch. Athletes will lower themselves down touching their head to the mat and then using either a strict or kipping motion, will then push up into their handstand. No Part of the body besides the feet may touch the wall on the way up to the handstands, that includes the hip. Athletes must fully lockout their arms at the top of each rep, with an open hip and feet on the wall. If an athelte kicks off the wall before the rep is given, it is a no rep. Masters 60+ are allowed 1 abmat.

Chest to Bar Pullups:

Athletes must begin their CTB by showing a full hang position (no bent arms) prior to pulling to the bar. To receive the rep, the athlete must make contact with their chest (below the collar bone) to the bar. Any grip is allowed

Bar Muscle Up:

Atheltes must begin their muscleup showing a full hang position (no bent arms) and moving through an arch before proceeding up over the bar. No glide kips allowed. Atheltes feet must remain below the bar during the BMU and a dip must be achieved before lockout.

Athletes may not rest at the top and let go of the bar at any point during the muscle up. Athletes may use the J-hooks for stepping up, but no boxes allowed. 

 

1 BOB MACKEY BACK ALLEY CROSSFIT
2 LON ALLEN CROSSFIT BLADE
3 MIKE SATTERFIELD CROSSFIT NORTH SCOTTSDALE (CFNS)
4
5 BEV LABONTE CROSSFIT BLADE
6 KIM METZGER ZERO MACHINE CROSSFIT
7 NANCY VANACORE CROSSFIT BLADE
1 ANDREW NABORS CROSSFIT BLADE
2 BEN GUNDERSEN TUSK CROSSFIT
3 BRADLEY STARK ZERO MACHINE CROSSFIT
4 JOE LIN CROSSFIT BLADE
5 JOSE CARMONA SOL CROSSFIT
1 ABEL LARA 915 WEST
2 DOUG SCALIA CROSSFIT BLADE
3 RYANN ROBERTS CROSSFIT FURY
4 ZACH LUKE ZERO MACHINE CROSSFIT

Location: Main Floor

10 Minute Cap

Standing SAA

20 DB PC and Jerk 35#

10 DB Step over 35# 24”

20 DB Snatches 35#

20 Pullups (may use strap) 

Seated 

20 DB PC and Jerk from hang 35/20#

20 DB DL 35/20#

20 DB Snatches (alt - from lap)

20/10 Chair Dips 

 


Power Clean and Jerk - 

For Standing SAA you will take your dumbell from ground to shoulder to overhead showing a full lockout at the top. Only the front of the dumbell must touch the ground. 

 


Seated athletes will take their DB from lap to shoulders to overhead with a full lockout before coming back down.

 


DB Step Over

Athletes will hold their dumbell by their side and step up and over their box touching the top with both feet. The end of the rep is when both feet are on the other side of the box on the floor. The dumbell can’t touch the box during the step over.

 

DB Deadlift

Seated athletes will take their dumbbells to the side and go to their end range and back up to where their back touches the back of their chair for 20 reps.

 

DB Snatches

-SAA will take the DB to the floor touching both dumbell heads on the ground to overhead in showing a full lockout of knees, hip and arm.

 


Seated atheltes will take the DB from the lap straight over head, alternating arms each time. Must show a full lockout overhead

 

Pullups

Athletes may use a strap to help with the pullup. They will begin by hanging and taking their chin over the bar. 

 

Chair Dips

Athletes will have their rings set up with the top of the ring at their armpit. They will then stay in their chair and complete their required ring dips, showing lockout at the top. 

1 AMY VAN DYKEN-ROUEN CROSSFIT BLADE
2 CHRISTINA CHAMBERS INDEPENDENT
3 EVAN WILLIAMS ABILITY360 SPORTS & FITNESS CENTER
4 JEDIDIAH SNELSON CROSSFIT FIRESIDE
5 MICHAEL LIBBY HAMMER CROSSFIT

Location: Platform

For Load Scaled:

Team of 3 RX Men and Women

Each team member will have 3 minutes to complete for load

1 Clean + 1 Hang Clean + 1 Front Squat

3,2,1 Go...

Non-lifting partners may load the barbell for their working partner. Bar must have collars on before being lifted and the weight must be announced and verified by the judge.

The lifting athlete may not begin until the other two partners are off of their lifting platform. A rep will not count if any other teammates are on the platform during a lift.

Once the athlete completes each movement, they must wait until their judge gives them the "OK" to move on. If they fail to wait for their judge, they will get a NO REP for that movement, and/or the entire complex.

Ex) If an athlete does their Hang clean but does not break parallel and moves on to their front squat, that rep will not count, they must first make sure the complete the hang clean before moving on. Same would occur if the athlete finishes their front squat and does not wait for the judge to say ok because they are moving their feet, but they drop their weight, they will need to repeat the entire complex again.

Once athlete 1 completes their 3 minutes, their score is their heaviest weight lifted during their time. Then partner 2, then 3 will follow with their dedicated 3 minutes, following the same rules as athlete 1.


Standards:

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.


Clean:  

To begin the athlete will SQUAT Clean the bar from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed.

The athlete must catch their clean with their hips below parallel before standing up. If the athlete power cleans, stops, then squats, that rep will not count. However if the athlete catches and continues moving downward into their squat before coming up, that rep will be allowed.  


Hang Clean:  

Once the athlete has a successful clean, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang clean. This hang can be done from any position as long as the bar never touches the floor. Same squat standards apply as above.


Front Squat:

After a successful hang clean, the athlete will then perform 1 Front Squat. In this movement the bar must remain on the shoulders. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with the bar on the shoulder, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor.

If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.

Score = Combined load between all 3 athletes.

 

 

1 4:30 Beaches CROSSFIT BLADE
2 Aggresive Kittens CROSSFIT BLADE
3 Cactus Cuties CROSSFIT BLADE
4 CFPerception Trapzillas CROSSFIT PERCEPTION
5 Henry's Angels CROSSFIT PERCEPTION
6 Herd of Turtles CROSSFIT BACK ON THE BAR
1 JAM TUSK CROSSFIT
2 Lady Barbell 007 BARBELL 007
3 Mom Jeans and Power Cleans CROSSFIT PERCEPTION
4 Parks and Reps CROSSFIT NORTH SCOTTSDALE
5 Power in Motion Crossfit POWER IN MOTION CROSSFIT
6 Snatch Made in Heaven CROSSFIT BLADE
1 The Scaled Trio INDEPENDENT
2 The WOD squad CROSSFIT 623
3 The young, the swole, and the flexy CROSSFIT INFINITE STRENGTH
4 Trouble Unders CROSSFIT BLADE
5 WOD did we get into? ZERO MACHINE CROSSFIT
6
1 Aceta-MEN-ophen CROSSFIT PERCEPTION
2 Barbell 007 BARBELL 007
3 Bear-ly Crossfit CROSSFIT TEMPE
4 Hoof Hearted CROSSFIT BLADE NORTH
5 Old Spice Club IRONWOOD CROSSFIT
1 Master Blaster IRONWOOD CROSSFIT
2 Sweaty Mess CROSSFIT BLADE MAIN
3 The OFG's IRONWOOD CROSSFIT
4 Two Crossfitters and Justin CROSSFIT PERCEPTION

Location: Outside

Bike-Row-Run Teams

Team of 3 Men (Scaled and RX)

4 Mile Bike

2500m Row

1200m Run (split into 3 x 400m - each athlete runs 200m out and back)

Time is finished when the 3rd athlete crosses the finish line.

Team of 3 Women (Scaled and RX)

3 Mile Bike

2000m Row

1200m Run (split into 3 x 400m - each athlete runs 200m out and back)

Time is finished when the 3rd athlete crosses the finish line.

In thisworkout for the teams ALL 3 Athletes must contribute to completing each movement. There is no requirement on how much on athlete does, but all 3 athletes must do a portion of all 3 movements.
Standards:

3-2-1 Go...


Bike:

Athlete one will hop onto bike and ride any distance they choose, they will then switch with athlete 2 and then athlete 3, keeping the same order throughout the entire workout. As long as all 3 athletes work on the bike they can choose however far they individually would like to go.

As soon as the final athlete finishes the 4/3 Mile bike, they will then tag the next athlete in the order to go start on the rower (this athlete may be seated on the rower but not allowed to touch the handle until they get tagged in.


Rower:

Keeping the same order, the athlete that got tagged in will begin rowing as far as they choose. They must switch out 2 more times to ensure all three athletes contribute to their total distance.

When rowing, athletes can adjust damper and foot pads, but not the screen. When a switch takes place, the handle must be in the catch at the start and finish of each row. Once the final athlete finishes 2500m/2000m on the rower, they will then tag their first athlete to run (keeping the same order they had started with).


Run:

The first athlete to run will have a baton in their hand, starting next to the rower behind their line waiting to be tagged. As soon as the athlete on the rower finishes, they will tag the running athlete who will then run onto the path and down to the 200m mark, go around a cone and run back to the start line. Once they pass the start line they will hand off their baton for the next athlete behind their line and so on until all three athletes run their 400m split.

If a team false starts and begins their run on the wrong side of the start line, the entire team will need to complete 5 burpees before starting their run.

Time stops when the final athlete crosses the finish line (baton in hand).


Tiebreak: In the event of a tie, the tiebreak will be the team with the fastest time after the 2500m/2000m Row.


Timecap: There is a 30 minute time cap for this workout. If a team gets time capped the scoring goes as follows

30:00 + remaining reps

Bike = every .1 Mile = 1 point

Row = every 100m = 1 point

Run = every 200m = 1 point

Example: Men's Team X finished all the bike and row and 1 run. Athlete 2 is in the middle of their first 200m but does not finish.

Score = 30:04. Their team have 4 full 200s remaining. If they tie, their tiebreak will be how fast they finished their 2500m row.

 

 

 

 

1 3 skins CROSSFIT MAGNA
2 Bomb Squad CROSSFIT FURY
3 Bro Sesh TUSK CROSSFIT
4 CrossFit Perception CROSSFIT PERCEPTION
5 Crossfit Tempe - 3 Mustacheers CROSSFIT TEMPE
6 Jacked in the Box CROSSFIT CHAPARRAL
7 JV Scrub Squad CAMELBACK CROSSFIT
8 Kwanymals INDEPENDENT
1 Capital Zero Mentality MIXED AFFILIATES
2 Majestic Men CROSSFIT MAJESTIC
3
4 Road to Regionals CROSSFIT NARROWGATE
5 Techno Vikings CROSSFIT BLADE
6 The other guys CROSSFIT URU
7 The Three Thrustketeers CROSSFIT BLADE
8 We So Thorny CROSSFIT INFINITE STRENGTH
1 4:30 Beaches CROSSFIT BLADE
2 Aggresive Kittens CROSSFIT BLADE
3 Cactus Cuties CROSSFIT BLADE
4 CFPerception Trapzillas CROSSFIT PERCEPTION
5 Henry's Angels CROSSFIT PERCEPTION
6 Herd of Turtles CROSSFIT BACK ON THE BAR
7 JAM TUSK CROSSFIT
8 Lady Barbell 007 BARBELL 007
9 Mom Jeans and Power Cleans CROSSFIT PERCEPTION
1 Parks and Reps CROSSFIT NORTH SCOTTSDALE
2 Power in Motion Crossfit POWER IN MOTION CROSSFIT
3 Snatch Made in Heaven CROSSFIT BLADE
4 The Scaled Trio INDEPENDENT
5 The WOD squad CROSSFIT 623
6 The young, the swole, and the flexy CROSSFIT INFINITE STRENGTH
7 Trouble Unders CROSSFIT BLADE
8 WOD did we get into? ZERO MACHINE CROSSFIT
1 Aceta-MEN-ophen CROSSFIT PERCEPTION
2 Barbell 007 BARBELL 007
3 Bear-ly Crossfit CROSSFIT TEMPE
4 Hoof Hearted CROSSFIT BLADE NORTH
5 Old Spice Club IRONWOOD CROSSFIT
6 Master Blaster IRONWOOD CROSSFIT
7 Sweaty Mess CROSSFIT BLADE MAIN
8 The OFG's IRONWOOD CROSSFIT
9 Two Crossfitters and Justin CROSSFIT PERCEPTION
1 2 Merlots, 1 Marg CROSSFIT BLADE
2 3 Decades of Domination CAMELBACK CROSS
3 Femme Fitales CROSSFIT URU
4 Hammer's Frenzy HAMMER CROSSFIT
5 ladies of CBCF CAMELBACK CROSSFIT
6 Zero Machine CrossFit ZERO MACHINE CROSSFIT
1 Last Entry
2 Legs Misérables CROSSFIT BLADE
3 Mamma Machines ZERO MACHINE CROSSFIT
4 Snatchsquash BACKALLEY CROSSFIT AND MAGNA CROSSFIT
5 The Shield Maidens CROSSFIT BLADE NORTH

Location: Platform

For Load RX

Team of 3 RX Men and Women

Each team member will have 3 minutes to complete for load

1 Snatch + 1 Hang Snatch + 1 OHS

3,2,1 Go...

Non-lifting partners may load the barbell for their working partner. Bar must have collars on before being lifted and the weight must be announced and verified by the judge.

The lifting athlete may not begin until the other two partners are off of their lifting platform. A rep will not count if any other teammates are on the platform during a lift.

Once the athlete completes each movement, they must wait until their judge gives them the "OK" to move on. If they fail to wait for their judge, they will get a NO REP for that movement, and/or the entire complex.


Ex) If an athlete does their Hang snatch but does not break parallel and moves on to their OHS, that rep will not count, they must first make sure the complete the Hang Snatch before moving on. Same would occur if the athlete finishes their overhead squat and does not wait for the judge to say ok because they are moving their feet, but they drop their weight, they will need to repeat the entire complex again.

Once athlete 1 completes their 3 minutes, their score is their heaviest weight lifted during their time. Then partner 2, then 3 will follow with their dedicated 3 minutes, following the same rules as athlete 1.

Standards:

This complex must be completed without letting go of the bar. If the athlete drops the bar at any point, the entire complex will not count.


Snatch:  

To begin the athlete will SQUAT Snatch the bar from the floor. The athlete must start with the bar at a dead stop. Starting from the hip and lowering to the floor is not allowed.

The athlete must catch their snatch with their hips below parallel before standing up. If the athlete power snatches, stops, then squats, that rep will not count. However if the athlete catches and continues moving downward into their squat before coming up, that rep will be allowed.

The snatch must be caught in the overhead position, if it touches the shoulders, chest or head on the way up, it will not count.


Hang Snatch:

Once the athlete has a successful snatch, while still holding onto the bar, they will then lower to the hip and begin their next movement the hang snatch. This hang can be done from any position as long as the bar never touches the floor. Same squat standards apply as above.


Overhead Squat:

After a successful hang snatch, the athlete will then perform 1 Overhead squat. In this movement the bar must remain in the overhead position. The athletes hips must break below parallel before standing up. Also, the athletes feet must stop moving with arms locked out with the bar over the center of the body, hips and knees open before the judge gives the "ok" on the lift. Once they get the "ok", the athlete will lower the bar below the eyes before dropping it to the floor.

If an athlete is unable to perform any of these movements, they will receive a score of 0 for their lift.


Score = Combined load between all 3 athletes.

 

 

1 2 Merlots, 1 Marg CROSSFIT BLADE
2 3 Decades of Domination CAMELBACK CROSS
3 Femme Fitales CROSSFIT URU
4 Hammer's Frenzy HAMMER CROSSFIT
5 ladies of CBCF CAMELBACK CROSSFIT
6 Zero Machine CrossFit ZERO MACHINE CROSSFIT
1 Last Entry
2 Legs Misérables CROSSFIT BLADE
3 Mamma Machines ZERO MACHINE CROSSFIT
4 Snatchsquash BACKALLEY CROSSFIT AND MAGNA CROSSFIT
5 The Shield Maidens CROSSFIT BLADE NORTH
1 3 skins CROSSFIT MAGNA
2 Bomb Squad CROSSFIT FURY
3 Bro Sesh TUSK CROSSFIT
4 CrossFit Perception CROSSFIT PERCEPTION
5 Crossfit Tempe - 3 Mustacheers CROSSFIT TEMPE
6 Jacked in the Box CROSSFIT CHAPARRAL
1 JV Scrub Squad CAMELBACK CROSSFIT
2 Kwanymals INDEPENDENT
3 Capital Zero Mentality MIXED AFFILIATES
4 Majestic Men CROSSFIT MAJESTIC
5
6
1 Techno Vikings CROSSFIT BLADE
2 The other guys CROSSFIT URU
3 The Three Thrustketeers CROSSFIT BLADE
4 We So Thorny CROSSFIT INFINITE STRENGTH
5 Road to Regionals CROSSFIT NARROWGATE

Location: Main Floor

Synchro

Team of 3 RX

For Time: 10 Minute Cap


50 Thrusters 135/85# while 2 Partners Hang

50 Synchro Toes to Bar while 1 Partner holds Barbell

50 Synchro Bar Facing Burpees while 1 partner rests


In this workout your team of 3 will complete this chipper as fast as possible.


3,2,1 Go...

Partner A advances to their barbell and waits until Partners B and C jump onto the pullup bar and hang. Once both partners B and C are hanging, Partner A can begin their thrusters. If either of the hanging partners drops, then the person performing the thrusters must stop working, they do not have to switch at this time, but they may not work again until partners B and C are back hanging on the bar. Any work done prior to them hopping on the bar will be a NO REP.

The athletes can switch at any time, but must keep their same order from start to finish of this workout.

After all 50 thrusters are completed, keeping the same order, one athlete must pick up their barbell for a hold while the other two partners complete 50 synchro toes to bar. If the partner holding the bar drops it, any reps occuring with the bar on the floor will be NO REPS.

Athletes may switch at anytime, but must keep their same order ABC, ABC, ABC.

After all the synchro toes to bar are completed, keeping the same order, 2 athletes will approach the barbell while the third athlete will stay under the rig resting. The two working athletes will be working towards 50 synchro burpees. Athletes may switch at anytime, but the athlete moving from the bar must tag out under the rig in their "waiting area". Once all 50 burpees are complete, time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the team finished their toes to bar.

For teams that time cap, your score will be 10:00 plus any remaining reps.

Standards:


Thruster:

Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with the ears with fully locked out arms.


If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.


Bar Hang:

Athletes can hold on to the bar in any grip they choose as long as no other body part is touching the ground or posts. If a bar is too low for an athlete they must make sure to hold their legs up to keep their feet from touching.

If a bar is too low, their partners can help them up to the bar (no boxes allowed). Bar heights are 8 ft tall.


Synchro Toes to Bar:

A standard Toes to bar is required per athletes. This means the feet must start behind the bar overhead and both toes must touch at the same time in between the hands. The toes can't go under the bar for contact, they must touch in front of the bar.

The synchro portion of this movement happens when both athletes toes touch at the same time. If one athletes touches before their partner, that rep will be a NO REP.


Barbell Hold:

Athlete will deadlift the bar up with any grip they choose. Knees and hips must be open and locked out. Athletes are not allowed to rest the bar on their thighs at any point. If the judge feels they are bending back too much, bending their knees or hips, they will make the athletes reset and not count any TTB reps while being corrected. If the athlete drops the bar, they do not have to switch, but no TTB reps can be counted while the bar is on the floor.


Synchro Burpees:

Chest and hips must touch the floor with their head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee but a 2 foot takeoff over the bar is required.


For the synchro portion of this event the judge is making sure that both athletes chest are on the ground at the same time. They do not have to get there at the same time or even rise at the same time or get over the bar at the same time, BUT they MUST have their chest on the floor at the same time at one point during their burpee.

 

 

1 2 Merlots, 1 Marg CROSSFIT BLADE
2 3 Decades of Domination CAMELBACK CROSS
3 Femme Fitales CROSSFIT URU
4 Hammer's Frenzy HAMMER CROSSFIT
5 ladies of CBCF CAMELBACK CROSSFIT
6 Zero Machine CrossFit ZERO MACHINE CROSSFIT
1 Last Entry
2 Legs Misérables CROSSFIT BLADE
3 Mamma Machines ZERO MACHINE CROSSFIT
4 Snatchsquash BACKALLEY CROSSFIT AND MAGNA CROSSFIT
5 The Shield Maidens CROSSFIT BLADE NORTH
1 3 skins CROSSFIT MAGNA
2 Bomb Squad CROSSFIT FURY
3 Bro Sesh TUSK CROSSFIT
4 CrossFit Perception CROSSFIT PERCEPTION
5 Crossfit Tempe - 3 Mustacheers CROSSFIT TEMPE
6 Jacked in the Box CROSSFIT CHAPARRAL
1 JV Scrub Squad CAMELBACK CROSSFIT
2 Kwanymals INDEPENDENT
3 Capital Zero Mentality MIXED AFFILIATES
4 Majestic Men CROSSFIT MAJESTIC
5
6
1 Techno Vikings CROSSFIT BLADE
2 The other guys CROSSFIT URU
3 The Three Thrustketeers CROSSFIT BLADE
4 We So Thorny CROSSFIT INFINITE STRENGTH
5 Road to Regionals CROSSFIT NARROWGATE

Location: Main Floor

Team of 3 Scaled Synchro

For Time: 10 Minute Cap

50 Thrusters 75/55# while 2 Partners Hang

50 Synchro Sit Ups with Med Ball pass 14/10# while 1 Partner holds Barbell

50 Synchro Bar Facing Burpees while 1 partner rests

 

In this workout your team of 3 will complete this chipper as fast as possible.


3,2,1 Go...

Partner A goes to barbell and waits until Partners B and C jump onto pullup bar and hang. Once both partners B and C are hanging, Partner A can begin their thrusters. If either of the hanging partners drops, then the person performing the thrusters must stop working, they do no have to switch at this time, but they may not work again until partners B and C are back hanging on the bar. any work done prior to them hoping on the bar will be a NO REP.


The team can switch at any time, but must keep their same order from start to finish of this workout.

After all 50 thrusters are completed, keeping the same order, one athlete must pick up their barbell for a hold while the other two partners complete 50 synchro situps with a med ball pass. If the partner holding the bar drops it, any reps occuring with the bar on the floor will be NO REPS.

Athletes may switch at anytime, but must keep their same order ABC, ABC, ABC.

After all the synchro situps are completed, keeping the same order, 2 athletes will approach the barbell while the third athlete will stay under the rig resting. The two working athletes will be working towards 50 synchro burpees. Athletes may switch at anytime, but the athlete moving from the bar must tag out under the rig in their "waiting area". Once all 50 burpees are complete, time stops.

There is a 10 minute time cap on this workout, in the case of a tie, the tiebreak will be when the team finished their sit ups.

For teams that time cap, your score will be 10:00 plus any remaining reps.


Standards:

Thruster:

Bar can be power cleaned or squat cleaned to start as long as the athletes hips break below parallel on their rep. Judges are looking for the hips to reach below parallel and the bar to be stacked overhead in line with he ears with fully locked out arms.

If an athlete does not break parallel, lock out arms, have the bar over the middle of their body, or jerks under the bar, they will receive a NO REP and must repeat that rep again.

Athletes are not allowed to drop the bar from overhead, it must be controlled down below the eyes before being dropped. If it is dropped overhead, the athlete will receive a no rep and the previous rep must be repeated.


Bar Hang:

Athletes can hold on to the bar in any grip they choose as long as no other body part is touching the ground or posts. If a bar is too low for an athlete they must make sure to hold their legs up to keep their feet from touching.

If a bar is too low, their partners can help them up to the bar (no boxes allowed). Bar heights are 8 ft tall.


Synchro Sit ups with Med Ball pass:

Athletes will lock their feet together. One athlete will start with the med ball in their hands. Both athletes will then lower into the situp, having their shoulder blades touching the floor at the same time. Once they both touch, they can come up and the athlete that started with the ball will then pass it across repeating this until they choose to switch or when all 50 situps are completed.

The synchro portion of this movement happens when both athletes shoulder blades touch the floor behind them at the same time. If one athletes touches before their partner and comes back up, that rep will be a NO REP


Barbell Hold:

Athlete will deadlift the bar up with any grip they choose. Knees and hips must be open and locked out. Athletes are not allowed to rest the bar on their thighs at any point. If the judge feels they are bending back too much, bending their knees or hips, they will make the athletes reset and not count any sit up reps while being corrected. If the athlete drops the bar, they do not have to switch, but no sit up reps can be counted while the bar is on the floor.


Synchro Burpees:

Chest and hips must touch the floor with the head perpendicular and behind the bar. If an athlete is only touching their hips and not getting their chest to the floor or their head is over the bar, that rep will not count. Athletes may step up and back for the burpee and for the scaled division, the athletes may step over the bar.

For the synchro portion of this event the judge is making sure that both athletes chest are on the ground at the same time. They do not have to get there at the same time or even rise at the same time or get over the bar at the same time, BUT they MUST have their chest on the floor at the same time at one point during their burpee.

 

 

1 4:30 Beaches CROSSFIT BLADE
2 Aggresive Kittens CROSSFIT BLADE
3 Cactus Cuties CROSSFIT BLADE
4 CFPerception Trapzillas CROSSFIT PERCEPTION
5 Henry's Angels CROSSFIT PERCEPTION
6 Herd of Turtles CROSSFIT BACK ON THE BAR
1 JAM TUSK CROSSFIT
2 Lady Barbell 007 BARBELL 007
3 Mom Jeans and Power Cleans CROSSFIT PERCEPTION
4 Parks and Reps CROSSFIT NORTH SCOTTSDALE
5 Power in Motion Crossfit POWER IN MOTION CROSSFIT
6 Snatch Made in Heaven CROSSFIT BLADE
1 The Scaled Trio INDEPENDENT
2 The WOD squad CROSSFIT 623
3 The young, the swole, and the flexy CROSSFIT INFINITE STRENGTH
4 Trouble Unders CROSSFIT BLADE
5 WOD did we get into? ZERO MACHINE CROSSFIT
1 Aceta-MEN-ophen CROSSFIT PERCEPTION
2 Barbell 007 BARBELL 007
3 Bear-ly Crossfit CROSSFIT TEMPE
4 Hoof Hearted CROSSFIT BLADE NORTH
5 Old Spice Club IRONWOOD CROSSFIT
1 Master Blaster IRONWOOD CROSSFIT
2 Sweaty Mess CROSSFIT BLADE MAIN
3 The OFG's IRONWOOD CROSSFIT
4 Two Crossfitters and Justin CROSSFIT PERCEPTION

Location: Main Floor

This event is worth double.

TEAM OF 3 RX:

20 DB Power Clean & Jerk 35/20
10 DB Box Step Overs-24/20" (1 DB)

*Each Athlete Performs this couplet, advancing their box down the lane as each finishes. 

Then


40/30 HSPU 
30 Chest to Bar PU for Men/30 Pullups for Women

10:00 Time Cap

At the call of 3-2-1 Go,

Athlete 1 will advance to their set of dumbells and perform 20 DB Power Clean and Jerk. Once all 20 are finished, they will then perform 10 DB Box Step Overs. As soon as they finish they will advance their box one box forward and tag in Athlete B who will perform the couplet, roll their box forward after completion and tag in Athlete C to complete the couplet. 

Once all 3 athletes finish they will then send one athlete to the wall to start on their 40/30 handstand pushups. They can split these up in any way they choose, but must tag out at the start line every time they change.

As soon as all 40/30 HSPU are complete, they will then complete 30/20 Chest to Bar Pullups (men)/Chin over bar pullups (women), again switching as they choose. After the completion of their final Bar Muscle up, they will run back to the start line to end their time.

In the case that a team does not finish, they will have a score of 10:00 plus a second for every rep remaining. 

Standards

Dumbell Power Clean and Jerk 35/20#. Athletes will start with dumbells on floor and they may begin by power cleaning it to the shoulder and going overhead. When returning, the front of each dumbell must touch the floor before beginning the power clean. An athlete can go directly overhead without standing up in between the power clean and jerk. For the Jerk, a Press or Push press will be allowed. The rep is not complete until the athlete is standing tall with arms locked out in line with the center of the body, and hips and knees are open. An early return will result in a No Rep. 

DB Box Step Overs: 50/35# 24/20" Box

Atheltes will begin by holding the dumbells by their side, not other position is permitted. They will then step up and over the box making sure to have both feet touch the top of the box on every rep. The rep is complete when the athlete has both feet on the ground on the other side of the box. The atheltes do not have to stand up on the box every rep. The dumbells may not touch the box during any part of the step over, but they may rest on the box if an athlete is not moving. PLEASE DO NOT DROP DBS on FLOOR OR BOX, that will be an automatic no rep. 

HSPU:

Athletes will have a 36 x 24" box that they must keep their hands inside during the HSPU. The fingers may cross, but not part of the palm may touch. Athletes will lower themselves down touching their head to the mat and then using either a strict or kipping motion, will then push up into their handstand. No Part of the body besides the feet may touch the wall on the way up to the handstands, that includes the hip. Athletes must fully lockout their arms at the top of each rep, with an open hip and feet on the wall. If an athelte kicks off the wall before the rep is given, it is a no rep.

Chest to Bar Pullups:

Athletes must begin their CTB by showing a full hang position (no bent arms) prior to pulling to the bar. To receive the rep, the athlete must make contact with their chest (below the collar bone) to the bar. Any grip is allowed

Chin over Bar Pullups:

Athletes must begin their PU by showing a full hang position (no bent arms) prior to pulling to the bar. To receive the rep, the athlete must clearly get their chin over the top of the bar.  Any grip is allowed

 

1 WOD did we get into? ZERO MACHINE CROSSFIT
2 Snatch Made in Heaven CROSSFIT BLADE
3 Henry's Angels CROSSFIT PERCEPTION
4 Cactus Cuties CROSSFIT BLADE
1 Sweaty Mess CROSSFIT BLADE MAIN
2 The OFG's IRONWOOD CROSSFIT
3 Hoof Hearted CROSSFIT BLADE NORTH
4 Old Spice Club IRONWOOD CROSSFIT

Location: Main Floor

This event is worth double.

TEAM OF 3 RX:

20 DB Power Clean & Jerk 50/35
10 DB Box Step Overs-24/20"

*Each Athlete Performs this couplet, advancing their box down the lane as each finishes. 

Then


50/40 Strict HSPU
30/20 Bar Muscle Ups

10:00 Time Cap

At the call of 3-2-1 Go,

Athlete 1 will advance to their set of dumbells and perform 20 DB Power Clean and Jerk. Once all 20 are finished, they will then perform 10 DB Box Step Overs. As soon as they finish they will advance their box one box forward and tag in Athlete B who will perform the couplet, roll their box forward after completion and tag in Athlete C to complete the couplet. 

Once all 3 athletes finish they will then send one athlete to the wall to start on their 50/35 strict handstand pushups. They can split these up in any way they choose, but must tag out at the start line every time they change.

As soon as all 50/40 strict HSPU are complete, they will then complete 30/20 Bar Muscle Ups, again switching as they choose. After the completion of their final Bar Muscle up, they will run back to the start line to end their time.

In the case that a team does not finish, they will have a score of 10:00 plus a second for every rep remaining. 

Standards

Dumbell Power Clean and Jerk 50/35#. Athletes will start with dumbells on floor and they may begin by power cleaning it to the shoulder and going overhead. When returning, the front of each dumbell must touch the floor before beginning the power clean. An athlete can go directly overhead without standing up in between the power clean and jerk. For the Jerk, a Press or Push press will be allowed. The rep is not complete until the athlete is standing tall with arms locked out in line with the center of the body, and hips and knees are open. An early return will result in a No Rep. 

DB Box Step Overs: 50/35# 24/20" Box

Atheltes will begin by holding the dumbells by their side, not other position is permitted. They will then step up and over the box making sure to have both feet touch the top of the box on every rep. The rep is complete when the athlete has both feet on the ground on the other side of the box. The atheltes do not have to stand up on the box every rep. The dumbells may not touch the box during any part of the step over, but they may rest on the box if an athlete is not moving. PLEASE DO NOT DROP DBS on FLOOR OR BOX, that will be an automatic no rep. 

Strict HSPU:

Athletes will have a 36 x 24" box that they must keep their hands inside during the HSPU. The fingers may cross, but not part of the palm may touch. Athletes will lower themselves down touching their head to the mat and then pushing up with no hip or knee movement. If any athlete closes the hip, or knee, or touches anythign but the feet to the wall on the way up, it will be a no rep. Athletes must fully lockout their arms at the top of each rep with the feet on the wall. If an athelte kicks off the wall before the rep is given, it is a no rep.

Bar Muscle Up:

Atheltes must begin their muscleup showing a full hang position (no bent arms) and moving through an arch before proceeding up over the bar. No glide kips allowed. Atheltes feet must remain below the bar during the BMU and a dip must be achieved before lockout.

Athletes may not rest at the top and let go of the bar at any point during the muscle up. Athletes may use the J-hooks for stepping up, but no boxes allowed. 

 

1 Kwanymals INDEPENDENT
2 Majestic Men CROSSFIT MAJESTIC
3 JV Scrub Squad CAMELBACK CROSSFIT
4 We So Thorny CROSSFIT INFINITE STRENGTH
1 2 Merlots, 1 Marg CROSSFIT BLADE
2 Zero Machine CrossFit ZERO MACHINE CROSSFIT
3 3 Decades of Domination CAMELBACK CROSS
4 Femme Fitales CROSSFIT URU