Synchro Deadlift @ 275/185
Synchro Deadlift @ 225/155
Synchro Bar Facing Burpees
Scoring will be determined by the amount of time taken to complete the prescribed number
of repetitions, or the total number of successful repetitions completed at the conclusion of
the 7 minute time cap.
TOTAL REPS: ____/ 72
Synchro Dead Lift Movement Standards
A conventional dead lift (elbows outside the knees) must be used. Sumo dead lifts are not permitted.
The dead lift rep will be counted when both athletes are simultaneously holding the bar at full hip and knee extension with the head and shoulders behind the bar.
Bouncing the bar is not permitted.
Both athletes do not need to have both bars on the floor at the same time, nor do both bars need to break contact with the floor at the same time. A rep will be scored each time the bar has been pulled from the floor and both athletes reach simultaneous extension. One athlete dropping the bar, or not reaching full extension before the second athlete has done so will result in a no rep.
Synchro HSPU Movement Standards
Handstand stations will consist of three 10lb Rogue HG bumper plates and two 10-inch wide SkullMats. The bumper plates will be in contact with the side of the SkullMat. Athletes may not adjust the width of the plates at any time.
While performing HSPUs, the metal ring of the bumper plate must be at least partially visible on the pinky-finger side of the outermost palm for both athletes. Hands wider than the outer edge of the metal ring at any time will result in a no rep. Athletes may not cross their hands at the handstand station. Please see picture attached.
Reps begin and end with athletes simultaneously extended at the elbow and hip, and heels are in contact with the wall.
Athletes are not required to have their heads in contact with the mat at the same time, but both must have their heads make contact with the mat before returning to extension. Failure to make contact with the mat at the bottom of the rep will result in a no rep.
Synchro Bar Facing Burpee Movement Standards
Burpees must be performed perpendicular to and facing the same bar. Reps begin by dropping to the floor. The athletes may jump or step back to begin lying on the ground. The chest and thighs of both athletes must be in contact with the floor at the same. Their heads must not be over top of the bar. Failure to have both athletes' chests and thighs in contact with the floor at the same time will result in a no rep.
Athletes may step or jump to return to upright, but a jump with a two-foot takeoff is required to jump over the bar. Full hip extension is not required while upright. Failure of either athlete to pass over the bar with a two-foot takeoff jump will result in a no-rep.
Rep will be counted each time athletes' feet touch the floor on the opposite side of the bar of each burpee.
Please refer to our Instagram page for video of movement standards. @crossfit_shallow_lake
Clean + Front Squat + Shoulder to Overhead
This event will be scored by summing the combined total of both athletes' heaviest successful complex within the 6 minute time cap.
Each pair of athletes will be issued one barbell and pair of spring collars per team.
Men will be issued a 45lb barbell, two 45lb plates, two 35lb plates, two 25lb plates, six 10lb plates, two 5lb plates and two 2.5lb plates.
Women will use a 35lb barbell, two 45lb plates, two 35lb plates, two 25lb plates, six 10lb plates, two 5lb plates and two 2.5lb plates.
Each complex will begin with the barbell on the floor.
The Clean is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted.
Upon completing the Clean according to the standard explained above, the athlete will execute a Front Squat, wherein the hip crease drops below the parallel line of the knee with the barbell in the front-rack position, and then returns to full hip and knee extension.
Upon completing the Front Squat, athletes will then perform a Shoulder to Overhead; taking the bar from the front-rack position to overhead lockout with the elbows, hips and knees at full extension and the bar under control. The Shoulder to Overhead may be completed as a press, push press, jerk (push, power, split and squat are acceptable).
Blending the action of the Front Squat and the Shoulder to Overhead into a Thruster is not permitted.
If the barbell returns to the floor before the complex has been completed, the lift is invalid.
If the barbell returns to the floor before the athlete has achieved full elbow, hip and knee extension with the barbell under control, the lift is invalid.
Successful complexes will be counted so long as the barbell broke contact with the floor within the allotted time period.
Athletes can increase and decrease the loads as required, but are responsible for changing their own plates. Collars must be used for all lifts to be considered valid.
Athletes can perform as many complexes as they prefer during the allotted time, however only the weight of the heaviest successful complex will count toward to the total.
Please visit our instagram or facebook page for full video of movement standards.
The Devil's Chipper Rx AMRAP9 80/60 calorie Row
x60 Pull Up
x40 Box Jump Over (@24/20)
x20 Devil Press @ 55s/35s
The Devil's Chipper Scaled AMRAP9 60/40 calorie Row
x60 Strict Ring Row @ 40”
x40 Box Jump or Step Over (@24/20)
x20 Devil Press @ 35s/20s
This workout is a 9-minute AMRAP Chipper. Athletes may switch the working partner at any time. The official switch of the working partner begins with a tag. Reps performed by the non-working partner before the tag will not be counted.
Rowing for Calories
The rower will be set to 0 calories, and the working athlete cannot leave rower until the display reads the prescribed number of calories.
This is a standard pull-up. Dead-hang, kipping or butterfly pull ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.
The bottom of the rings will be set to 40” from the floor, and a tape line will be set directly beneath the rings. Athletes will set their heels on the tape line and keep their feet flat on the floor during the entire rep. Reps will be counted when an athlete returns to full arm extension, after pulling the rings to make contact with the shoulders. Athletes' hips must remain in full extension throughout the entire rep. Any form of kipping to assist the rowing action will result in a no rep.
Box Jump Over
Athletes must jump to the top of the box with a two-foot takeoff. Both feet must make contact with the top of the box. Athletes may jump or step down from the box. Reps will be counted when both feet return to the floor. Jumping over the box is not permitted. Both feet must make contact with the top of the box. Athletes may jump or step down from the box. Reps will be counted when both feet return to the floor.
Scaled athletes will have the option to step up to the box as they choose. Both feet must make contact with the top of the box.
Athletes will start each repetition with the dumbbells on the ground. Then, with their hands on the dumbbell, athletes will perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or clean and jerk the dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead.
A: 21 calorie Assault Bike
B: x5 D Ball Clean (Rx:150, Scaled:80)
A: 15 calorie Assault Bike
B: x5 D Ball Clean
A: 9 calorie Assault Bike
B: x5 D Ball Clean + 21 cal Assault Bike
A: x5 D Ball Clean (Rx:150, Scaled:80)
B: 15 calorie Assault Bike
A: x5 D Ball Clean
B: 9 calorie Assault Bike
A: x5 D Ball Clean
A: 15 calorie Assault Bike
B: x5 D Ball Clean (Rx:100, Scaled:50)
A: 12 calorie Assault Bike
B: x5 D Ball Clean
A: 6 calorie Assault Bike
B: x5 D Ball Clean + 15 cal Assault Bike
A: x5 D Ball Clean (Rx:100, Scaled:50)
B: 12 calorie Assault Bike
A: x5 D Ball Clean
B: 6 calorie Assault Bike
A: x5 D Ball Clean
Each time will be provided with an Assault Bike.
Men's Rx Teams will be provided with a 150lb D Ball.
Women's Rx Teams will be provided with a 100lb D Ball.
Men's Scaled Teams will be provided with an 80lb D Ball.
Women's Scaled Teams will be provided with a 50lb D Ball.
Partners will alternate exercises. Partners performing D Ball Cleans cannot begin performing repetitions before receiving notification from the judge that the Assault Bike monitor has reached the prescribed number of calories.
It will be the judges responsibility to clear the accumulated calories from the previous set.
Scoring will be determined by the amount of time taken to complete the prescribed number of repetitions, or the total number of successful repetitions completed at the conclusion of the 7 minute time cap.
Assault Bike for Calories
Should athletes fail to complete the amount of prescribed work within the time cap, partial-calorie totals will be rounded to the nearest whole number.
Pairs will not be able to move on to the next exercise until the monitor reads at least the exact number of prescribed calories.
D Ball Clean
D Balls will be taken from the floor each rep. Balls must pass over the shoulder at full hip extension (full knee extension is not required). Should the majority of the ball pass over the athlete below the shoulder line, the clean will be ruled a no-rep. Should the majority of the ball not fall behind (and instead falls to the side of) the athlete, the clean will be ruled a no-rep. Stepping forward to complete the rep is acceptable, however ducking under the ball by bending at the waist will be ruled a no-rep.