European Showdown 2018 Finals

Onsite Competition for Individuals and teams

Event description

 

(English description)

The EUROPEAN SHOWDOWN (ESD) is an international fitness event that aims to promote the practice of sports through competition by testing the best athletes in each category. The event will take place in Paris (Eaubonne, France) on November 10th and 11th 2018.

How do the categories work?

a)       Mandatory ONLINE QUALIFIER:

•          Individual: Elite Male and Female;

•          Teams: Elite Mixed (2M,1F) and Male (3M).

 

b)      Without online qualification, with DIRECT ENTRY to the final upon registration:

•          Individual Master 35+ Male and Female;

•          Individual Master 40+ Male and Female;

•          Individual RX Male and Female;

•          RX Mixed Team (2M,1F) and Male Team (3M);

•          Intermediate Mixed Team (2M,1F), Male (3H) and Female (3M);

•          Master Mixed Team (2M,1F)

 

c)     EXCLUSIVE ONLINE Competition

•          Individual Scaled Male and Female.

 

FINAL:

Dates: November 10 and 11 2018

Location: CDFAS: Centre Départemental de Formation et d’Animation Sportives du Val d’Oise, 64 Rue des Bouquinvilles, 95600 Eaubonne (20 min from Paris)

The event will include the following number of athletes (including Wild Cards):

a)       Individual:

•      60 Elite Female and 60 Male athletes (after the online qualifier);

•      20 RX Female athletes and 40 RX Male athletes (no online qualifier, direct entry to the final event);

•      20 Master Female and Male athletes +35 (no online qualifier, direct entry to the final event);

•      20 Master Female and Male athletes +40 (no online qualifier, direct entry to the final event);

•      Scaled athletes (exclusive online competition).

 

b)      Teams

•      40 Elite Mixed Teams and 20 Elite Male Teams (after the online qualifier);

•      40 RX Mixed Teams and 20 RX Male Teams (no online qualifier, direct entry to the final event);

•      20 Master Mixed Teams (no online qualifier, direct entry to the final event);

•      40 Intermediate Mixed Teams, 20 Intermediate Male Teams and 20 Intermediate Female Teams (no online qualifier, direct entry to the final event).

 

PRIZES

Total Prize: over 65.000€

 

REGISTRATION

1.       Registration for the online qualifier (only for the categories dependant on the qualifier to pass onto the Final):

•          August 24th to October 8th 2018;

•          Workout 1 + 2: published October 1st;

•          Workout 1 + 2 video/result submission: until October 8th at 23:59 (London and UK Time (GMT+1)).

*Results submitted after October 8th will not be accepted or counted.

 

2.       Registration for the Finals (without online qualifier)*:

·         August 24th to October 28th 2018;

* Registrations up to the date above or as long as there are spots available.

 

3.       Registrations for the online competition:

•          August 24th to October 8th 2018;

•          Workout 1 + 2: published October 1st;

•          Workout 1 + 2 video/result submission: until October 8th at 23:59 (London and UK Time (GMT+1)).

*Results submitted after October 8th will not be accepted or counted.

 

Fees

1.       Online Qualifier (Individual): 10€ (+ platform fees*) .

registrations fees are non-refundable*

The participation in the Final Event implies an enrollment fee in the amount of 50 €, which includes an offer of a Sponsor Kit (worth the same amount).

2.       Without Online Qualifier – Direct Entry to the Final (Individual): 50 Euros (+ platform fees*) .

registrations fees are non-refundable*

The participation in the Final Event implies an enrollment fee in the amount of 50 €, which includes an offer of a Sponsor Kit (worth the same amount).

3.       Online Qualifier (Team): 30 Euros (+ platform fees*) .

registrations fees are non-refundable*

The participation in the Final Event implies an enrollment fee in the amount of 150 € (50€/athlete), which includes an offer of 3 Sponsor Kits (worth the same amount).

4.       Without Online Qualifier – Direct Entry to the Final (Team): 150 Euros (+ platform fees*) .

registrations fees are non-refundable*

The participation in the Final Event implies an enrollment fee in the amount of 150 € (50€/athlete), which includes an offer of 3 Sponsor Kits (worth the same amount).

     5. Online Competition (Individual Scaled): 10 Euros (+ platform fees*) .

registrations fees are non-refundable*

*By registering, the athlete agrees to the competition Rulebook.

*In case there is not a minimum of 6 registrations in a certain category the organization reserves the right to merge two categories or refund the registration price.

 

(Description française)

L'EUROPEAN SHOWDOWN (ESD) est un événement sportif international qui vise à promouvoir la pratique sportive, à travers la compétition, en définissant les meilleurs athlètes de chaque catégorie. L'événement aura lieu en région parisienne (France) les 10 et 11 novembre 2018.

Comment fonctionnent les catégories?

a)      Qualification en ligne obligatoire:

·         Individuel: Elite Masculin et Feminin;

·         Equipe: Elite Mixte (2H,1F) et Masculine (3H).

 

b)      Sans qualification en ligne, participation directe à la finale:

·         Individuel Master 35+ Masculin et Feminin;

·         Individuel Master 40+ Masculin et Feminin;

·         Individuel RX Masculin et Feminin;

·         Equipe RX Mixte (2H,1F) et Masculine (3H);

·         Equipe Intermédiaire Mixte (2H,1F), Masculine (3H) et Feminine (3F);

·         Equipe Master Mixte (2H,1F).

 

c)       Competition exclusivement en ligne

·         Individuel Scaled Masculin et Feminin.

 

FINALE:

Date: 10 et 11 de Novembre 2018

Local: CDFAS: Centre Départemental de Formation et d’Animation Sportives du Val d’Oise, 64 Rue des Bouquinvilles, 95600 Eaubonne (20 min Paris)

 

Nombre d’athlètes ( Wild Cards inclus):

 

a)      Individuel:

•      60 Athlètes Elite Féminins et 60 Athlètes Elite Masculins (après qualification en ligne);

•      20 Athlètes RX Féminins et 40 Athlètes RX Masculins (Sans qualification en ligne, participation directe à la finale);

•      20 Athlètes Master Féminins et 20 Athlètes Master Masculins +35 (Sans qualification en ligne, participation directe à la finale);

•      20 Athlètes Master Féminins et 20 Athlètes Master Masculins +40 (Sans qualification en ligne, participation directe à la finale);

•      Athlètes SCALED (compétition exclusivement en ligne).

 

b)      Equipes

•   40 équipes Elite Mixtes et 20 équipes Elite Masculines  (après qualification en ligne);

•   40 équipes RX Mixtes et 20 équipes RX Masculines (Sans qualification en ligne, participation directe à la finale);

•   20 équipes Master Mixtes (Sans qualification en ligne, participation directe à la finale);

•   40 équipes Intermédiaires Mixtes, 20 équipes Intermédiaires Masculines et 20 équipes Intermédiaires Féminines (Sans qualification en ligne, participation directe à la finale);


PRICE

Total en Price: + de 65.000€

 

INSCRIPTION

1.   Inscription pour la qualification en ligne (seulement pour ceux qui dépendent de la qualification en ligne pour participer à la finale):

·         24 Août au 8 Octobre 2018;

·         WOD 1 + 2: divulgé le 01/10;

·         Envoi des résultats des WOD 1 + 2: jusqu’au 08/10 à 23:59 (London et UK Time (GMT+1)).

Les résultats envoyés après le 08/10/2018 ne seront pas acceptés.

2.      Inscription pour la finale (sans qualification en ligne)*:

·         24 Août au 28 Octobre.

*Inscription jusqu’à la date et selon disponibilité

 

3.      Inscription pour la Compétition en ligne:

·         24 Août au 8 Octobre 2018;

·         WOD 1 + 2: divulgé le 01/10;

·         Envoi des résultats WOD 1 + 2: jusqu’au 08/10 à 23:59 (London et UK Time (GMT+1)).

Les résultats envoyés après le 08/10/2018 ne seront pas acceptés.

 

PRIX

1.  Qualification en ligne (Individuel): 10 Euros.

La participation à la finale implique un paiement supplémentaire de 50€ (offre d’un Kit Sponsor de la même valeur).

2.   Sans Qualification en ligne (Individuel): 50 Euros.

La participation à la finale implique un paiement de 50€ (offre d’un Kit Sponsor de la même valeur).

3.   Qualification en ligne (Équipes): 30 Euros.

La participation à la finale implique un paiement de 150€, soit 50€ par athlète (offre de 3 Kit Sponsor de la même valeur).

4.   Sans Qualification en ligne (Équipe): 150 Euros.

La participation en finale implique un paiement de 150€, soit 50€ par athlète (offre de 3 Kit Sponsor de la même valeur).

5.   Compétition en ligne (Individuel Scaled): 10 Euros.

*Au moment de l'inscription, l'athlète accepte le règlement.

www.europeanshowdown.com

Scoring: For Time: Fastest is Better | Time Cap: 6

21 Air Bike Calories

15 SkiErg Calories

9 Squat Snatch

 

Elite: Male - 80kg Female - 55kg

Rx: Male - 60kg Female - 40kg

Master: Male - 60kg Female - 35kg

 

Every athlete starts under the RIG
On the 3, 2, 1, GO, the athlete goes on the Air Bike and perform 21 calories on it.
Once he or she did that, he or she goes on the SkiErg station and perform 15 calories on it.
Once he or she did that, he or she goes on the Squat Snatch station and perform 9 repetitions.
Once he or she did that, he or she has to run and step up on the top of the box, TIME

 

STANDARDS


CAL AIR BIKE
On the Air Bike, the monitor will be set to zero, and the athlete must reach the required amount of calories
before moving off the equipment.
The athlete can adjust the seat at anytime but may not touch the monitor


CAL SKIERG
On the SkiErg, the monitor will be set to zero, and the athlete must reach the required amount of calories
before moving off the equipment.
The athlete can adjust the damper at anytime but may not touch the monitor.


SQUAT SNATCH
The barbell begins on the ground and must be lifted overhead in one motion.
Touch-and-go is permitted.
No bouncing or dropping-and-catching the barbell on the rebound.
Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
At the bottom of the snatch the hip crease must be clearly below the knee.
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a
smooth motion, without pausing or rising before achieving the required depth.
A power snatch followed by an overhead squat will not be allowed.
The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar
directly over or slightly behind the middle of the body.
This is not a ground-to-overhead any way.

Scoring: For Repetitions: More is Better

AMRAP 12':

90 Wall Ball Shots 3 Rope Ascents
60 Box Jump Overs 2 Rope Ascents

30 Chest to Bar
1 Rope Ascent
REMAINING TIME:
Max Reps
Alternating Dumbbell Squat Snatch (ELITE/RX/MASTER MALE) or

Goblet Squat (MASTER FEM)

 

Elite:

Rope Climb - Male: Begin seated (Legless) Rope Climb - Female: Begin Standing (Legless)

Wall Balls - M: 10kg / F: 8kg
Alt. DB Snatch - M: 32.5kg / F: 25kg

Rx:

Male: Legless Rope Climb - Begin standing Female: Regular Rope Climb
Wall Balls - M: 9kg / F: 6kg
Alt. DB Snatch - M: 32.5kg / F: 25kg
Master:

Regular Rope Climb
Pull Ups
Wall Balls - M: 9kg / F: 6kg Male - Alt. DB Snatch 32.5kg Female - Goblet Squat 25kg

 

Every athlete starts on the starting mat.
On the 3, 2, 1, GO, athletes runs towards the RIG, and perform 90 WBS.
Once he or she did that, he or she perfomrs 3 RC.
Then, goes toward the box, to perform 60 BJO. Every 20, they must flip the box into the next station. Flip once,
flip twice, 20 BJO, then run towards the RIG to perform 2 RC.
Then perform 30 C2B pull ups, then perform 1 last RC.
In the remaining time, athletes must run into the last station, and perform « remaining time movement ».

 

STANDARDS


WALL-BALL SHOT
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee,
and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not
hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to
begin the next rep. The ball must settle on the ground before being picked up for the next rep.


ROPE CLIMB
In the rope climb, the athlete ascends the rope to touch the crossbeam at the top. Jumping up to begin each
ascent when starting standing tall is not allowed. On the descent, the athlete may not drop from the rope
until the hands touch below the 3m designated mark.


BOX JUMP OVER
The box jump-over starts with the athlete next to the box, both feet touching the ground, and finishes with the
athlete jumping over the box.
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the
athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then
jump or step off to the other side, or the athlete may jump completely over the box.
If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot
landing.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their
next rep.
Athletes may not use or rest the hands or arms to push into the legs.


CHEST-TO-BAR PULL-UP
This is a standard chest-to-bar 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, with the feet off the ground.
At the top, the chest must clearly come into contact with the bar below the collarbone.


PULL-UPS
This 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, with the feet off the ground. Overhand, underhand or
mixed grip are all permitted.
At the top of the movement, the chin must break the horizontal plane of the bar.

ALTERNATING DUMBBELL SNATCH
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.
At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be
lifted overhead in one motion. Touch- and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must

alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before
he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body
during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed
from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next
repetition to count.
At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the
athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The
athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the
repetition to count.


GOBLET SQUAT
The rep begins from the top, with knees and hips extended with the load hold in a front rack position.
A muscle clean into a squat is allowed.
At the bottom of the squat, the hip crease must pass below the knees.
At the top, the hips and knees must be fully extended.
If the load ins't held in front rack position throughout the entire rep, the rep will not count.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time

CLUSTER SPEED LADDER

 

Elite:

Male: 80 - 90 - 100 - 110 - 120

Female: 50 - 60 - 70 - 75 - 80

 

Rx / Master Male:

Male: 70 - 80 - 90 - 100 - 110

Female: 45 - 50 - 55 - 60 - 70

 

MASTER FEMALE

SQUAT CLEAN SPEED LADDER

Weights: 45 - 50 - 55 - 60 - 70

 

 

CLUSTER

This movement is a combination of a clean and a thruster.
The barbell begins on the ground. The athlete then perform the first part of a clean. On the clean, the athlete
must achieve a full squat with hips below the top of the knees in the bottom position.
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a
smooth motion, without pausing or rising before achieving the required depth.
A power clean followed by a front squat will not be allowed.
The athlete finishes the movement by moving from the bottom of the squat into a thruster.
This is a standard barbell thruster in which the barbell moves from the bottom of the front squat to full lockout
overhead. This must be done in a single, continuous movement ; athlete cannot pause standing with the
barbell in the front rack position before pressing it overhead. The barbell must come to a full lockout overhead
with the hips, knees and arms fully extended, and the bar directly over the body.

SQUAT CLEAN (female master)(Team INT & Mixed)
The barbell begins on the ground.
In the clean the barbell must be taken from the ground to the bottom of a squat, hip crease below the knee. Catching the
bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion without
pausing or rising before achieving the required depth.
A power clean followed by a front squat will not be allowed.
The rep 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 elbows in front of the bar.

Scoring: For Time: Fastest is Better | Time Cap: 9

For Time : Time Cap 9’
24m yoke carry
12m HSW
24m KB farmer carry
12m HSW
12 slam ball over the shoulder
12m slam ball carry
12m HSW

WEIGHTS
YOKE
Elite:
Male : 180 total
Female:160 total
RX/Masters
Male : 160 total
Female : 140 total


KB Farmer carry:
Males : 40x2
Females : 32x2


Slam Ball:
Males : 60
Females : 40
Distance :
4m sections HSW UBK for everyone

REQUIREMENTS


Elite 
HSW : Every 4m Ubkn
Slam ball over the shoulder : 4 reps per station, 1 station per athlete
RX/Master :
HSW : Free (Not Ubkn)
Slam ball over the shoulder : 4 reps per station, 1 station per athlete
FLOW

Every athlete starts on the starting mat.
ON the 3, 2, 1 GO, athletes runs to the Yoke, and carry it on 12m back and forth (3 sections)
Then have to perform 12m of HSW, grabs the Kbs, and carry them on 12m back and forth, repeat the 12m of
HSW.
Once he or she performed that, they will perform 12 slam ball over shoulder, 4 slam ball over shoulder per
station, then must carry it on 12m, to finish with 12m of HSW, and sprint on the starting mat, TIME.EVENT 4

Scoring: For Repetitions: More is Better

WOD 5A — AMRAP — 3’

40 Double Unders
12 HSPU

INTO

WOD 5B — AMRAP — 2’

Max. Pistol Squats

INTO

WOD 5C — AMRAP — 1’

Max. Bar Muscle Ups

 

 

 

Elite: DU Unbroken

Weights:

Elite and RX - Weighted Pistols 24kg / 16kg

Master Male - Weighted Pistols 16kg

Master Female - Regular Pistol Squat

 

Scoring: For Repetitions: More is Better

WOD 5B — AMRAP — 2’

Max. Pistol Squats

Weights:

Elite and RX - Weighted Pistols 24kg / 16kg

Master Male - Weighted Pistols 16kg

Master Female - Regular Pistol Squat

Scoring: For Repetitions: More is Better

WOD 5C — AMRAP — 1’

Max. Bar Muscle Ups

 

Scoring: For Time: Fastest is Better | Time Cap: 9

— EVENT 6 - INDIVIDUALS MASTER MALE

FOR TIME — CAP 9’

9 Snatch
9 Ring Muscle Ups

6 Snatch
6 Ring Muscle Ups

3 Snatch
3 Ring Muscle Up

1 Lap Run

— SNATCH: 70kg

Scoring: For Time: Fastest is Better | Time Cap: 12

— EVENT 6 - INDIVIDUALS ELITE MALE

FOR TIME — CAP 12’

9 Snatch
9 Ring Muscle Ups

1 Lap Run
6 Snatch
6 Ring Muscle Ups

1 Lap Run
3 Snatch
3 Ring Muscle Up

— VARIATIONS - SNATCH:
80kg - 90kg - 100kg

 

— EVENT 6 - INDIVIDUALS ELITE FEMALE

FOR TIME — CAP 12’

9 Snatch
9 Ring Muscle Ups

1 Lap Run
6 Snatch
6 Ring Muscle Ups

1 Lap Run
3 Snatch
3 Ring Muscle Up

— VARIATIONS - SNATCH:
55kg - 60kg - 70kg

 

 

Scoring: For Time: Fastest is Better | Time Cap: 8

21 Air Bike Calories
15 SkiErg Calories
9 Squat Snatch


— VARIATIONS:
Rx:
Male - 60kg
Female - 40kg


Intermediate:
Male - 40kg
Female - 30kg

 

As relay:

Every athlete starts under the RIG
On the 3, 2, 1, GO, the athlete goes on the Air Bike and perform 21 calories on it.
Once he or she did that, he or she goes on the SkiErg station and perform 15 calories on it.
Once he or she did that, he or she goes on the Squat Snatch station and perform 9 repetitions.
Once he or she did that, he or she has to run and step up on the top of the box, TIME

 

Partner B can't move to the same station that Partner A, until partner A finishes entirely his or her task.

 

STANDARDS


CAL AIR BIKE
On the Air Bike, the monitor will be set to zero, and the athlete must reach the required amount of calories
before moving off the equipment.
The athlete can adjust the seat at anytime but may not touch the monitor


CAL SKIERG
On the SkiErg, the monitor will be set to zero, and the athlete must reach the required amount of calories
before moving off the equipment.
The athlete can adjust the damper at anytime but may not touch the monitor.


SQUAT SNATCH
The barbell begins on the ground and must be lifted overhead in one motion.
Touch-and-go is permitted.
No bouncing or dropping-and-catching the barbell on the rebound.
Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
At the bottom of the snatch the hip crease must be clearly below the knee.
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a
smooth motion, without pausing or rising before achieving the required depth.
A power snatch followed by an overhead squat will not be allowed.
The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar
directly over or slightly behind the middle of the body.
This is not a ground-to-overhead any way.

Scoring: For Repetitions: More is Better

AMRAP — 12’
90 Wall Ball Shots
3 Rope Ascents
60 Box Jump Overs
2 Rope Ascents
30 Chest to Bar
1 Rope Ascent
REMAINING TIME:
Max Reps
Alternating Dumbbell Squat Snatch (RX - SYNC. ALL ATHLETES)
or
Goblet Squat (INTERMEDIATE - SYNC. ALL ATHLETES)

— VARIATIONS:
Rx:
Legless Rope Climb - Begin standing
Wall Balls - M: 9kg / F: 6kg
Alt. DB Snatch - M: 32.5kg / F: 25kg
Intermediate:
Regular Rope Climb
Pull Ups
Goblet Squat - M: 32.5kg / F: 25kg

Every block ends with rope climbs.
Teams has to choose BEFORE which athlete is going to perform entirely each block.
Partner A : 90 WBS+3RC
Partner B : 60 BJO+2RC
Partner C : 30 C2B+1RC
In the remaining time movement, synchronized movements by pair of their choice, the athlete resting on the
start mat. Switches on the start mat as will, until Time Cap.

 

STANDARDS


WALL-BALL SHOT
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee,
and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not
hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to
begin the next rep. The ball must settle on the ground before being picked up for the next rep.


ROPE CLIMB
In the rope climb, the athlete ascends the rope to touch the crossbeam at the top. Jumping up to begin each
ascent when starting standing tall is not allowed. On the descent, the athlete may not drop from the rope
until the hands touch below the 3m designated mark.


BOX JUMP OVER
The box jump-over starts with the athlete next to the box, both feet touching the ground, and finishes with the
athlete jumping over the box.
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the
athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then
jump or step off to the other side, or the athlete may jump completely over the box.
If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot
landing.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their
next rep.
Athletes may not use or rest the hands or arms to push into the legs.


CHEST-TO-BAR PULL-UP
This is a standard chest-to-bar 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, with the feet off the ground.
At the top, the chest must clearly come into contact with the bar below the collarbone.


PULL-UPS
This 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, with the feet off the ground. Overhand, underhand or
mixed grip are all permitted.
At the top of the movement, the chin must break the horizontal plane of the bar.

ALTERNATING DUMBBELL SNATCH
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.
At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be
lifted overhead in one motion. Touch- and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must

alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before
he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body
during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed
from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next
repetition to count.
At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the
athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The
athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the
repetition to count.


GOBLET SQUAT
The rep begins from the top, with knees and hips extended with the load hold in a front rack position.
A muscle clean into a squat is allowed.
At the bottom of the squat, the hip crease must pass below the knees.
At the top, the hips and knees must be fully extended.
If the load ins't held in front rack position throughout the entire rep, the rep will not count.

Scoring: For Weight: Heavier is Better | Tiebreaker: Time

RX: CLUSTER SPEED LADDER

M: 70 - 80 - 90 - 100 - 110

F: 45 - 50 - 55 - 60 - 70

— CAP 1’ PER ATHLETE

 


INTERMEDIATE: SQUAT CLEAN SPEED LADDER

M: 70 - 80 - 90 - 100 - 110

F: 45 - 50 - 55 - 60 - 70

— CAP 1’ PER ATHLETE

 

CLUSTER

This movement is a combination of a clean and a thruster.
The barbell begins on the ground. The athlete then perform the first part of a clean. On the clean, the athlete
must achieve a full squat with hips below the top of the knees in the bottom position.
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a
smooth motion, without pausing or rising before achieving the required depth.
A power clean followed by a front squat will not be allowed.
The athlete finishes the movement by moving from the bottom of the squat into a thruster.
This is a standard barbell thruster in which the barbell moves from the bottom of the front squat to full lockout
overhead. This must be done in a single, continuous movement ; athlete cannot pause standing with the
barbell in the front rack position before pressing it overhead. The barbell must come to a full lockout overhead
with the hips, knees and arms fully extended, and the bar directly over the body.

SQUAT CLEAN (female master)(Team INT & Mixed)
The barbell begins on the ground.
In the clean the barbell must be taken from the ground to the bottom of a squat, hip crease below the knee. Catching the
bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion without
pausing or rising before achieving the required depth.
A power clean followed by a front squat will not be allowed.
The rep 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 elbows in front of the bar.

Scoring: For Time: Fastest is Better | Time Cap: 9

For Time : Time cap 9’
24 sync burpees by all
48m Yoke Carry

24m HSW (min 4m ubkn each one time) Dived as will
24 slam ball over the shoulder (8+8+8)

LOADS
Yoke :
160kg
Slam ball :
Male : 60
Female : 40

 

REQUIREMENTS
Synchronized burpees :
By all : bottom position and jump
Yoke carry : Divided as will
HSW : 4m minimum per athlete
Slam ball over the shoulder : 8 SBOTS per station, 1 station per athlete
FLOW
On 3 2 1 GO… All run towards the Rig executing the 24 Burpees. Then Divided as will one athlete starts the
Yoke Carry. They need to perform all 3 48m but as they wish. After Yoke they must perform 24m HSWALK. For
HSWALK its 4m Unbroken always and at least each athlete needs to do 4m. To finish the wod they divide 24
reps per each other in 8reps each one in on section.

 

 

Scoring: For Time: Fastest is Better | Time Cap: 7

For Time – 7’ Time Cap
15 sync burpees (All 3)
12m Partner 1 carry partner 2, partner 3 carry a slam ball
30 sync American KB Swing (by2)
12m Partner 1 carry partner 2, partner 3 carry a slam ball
15 slam ball over yoke (5 each one)


LOADS
Slam balls :
Male : 50
Female : 30

REQUIREMENTS
Synchronized burpees :
By all : bottom position and jump
Synchronized American KB Swings : Overhead position
Slam ball over yoke : Athlete performs Slam Ball over Yoke and Pass Under Yoke to make rep nr 2 and so on.
FLOW
3, 2, 1 GO
All Athletes run towards Rig to perform 15 Sync Burpees. Then A1 Buddy Carry A2 12m while A3 carry Slam
Ball.
A3 M – Slam 50kg
A3 F – Slam 30kg
After the buddy and slam carry they perform 30 sync by 2 KB Swings (24/24/16). They come back towards the
rig near the yoke and on relay each one does 5 slam ball over yoke. When finish run back to STARTING
POINT.

 

Scoring: For Repetitions: More is Better

5A — AMRAP 9'
Max Airbike Cals

 

5B — AMRAP 9’

16 T2B Syncro
12 Pistols Syncro
8 KB OHS Syncro

 

— VARIATIONS:
RX:
Male - 24kg
Female - 16kg


Intermediate:
Male - 16kg
Female - REGULAR PISTOLS

 

Scoring: For Repetitions: More is Better

— AMRAP 9’

16 T2B Syncro
12 Pistols Syncro
8 KB OHS Syncro

 

— VARIATIONS:
RX:
Male - 24kg
Female - 16kg


Intermediate:
Male - 16kg
Female - Regular Pistols

Scoring: For Time: Fastest is Better | Time Cap: 12

 

— FINAL - TEAMS INTERMEDIATE
FOR TIME — CAP 12’
BUY IN
30 Chest to Bar (Divided at will)
1 ATHLETE: Performs Chest to Bar
2 REMAINING ATHLETES: HS Hold and Ring Hang
30 HSPU (Divided at will)
INTO
A1: 9 Snatch
A2: Slam Ball Hold
A3: Bar Hang
ALL 3 ATHLETES: Run 200m
A2: 9 Snatch
A3: Slam Ball Hold
A1: Bar Hang
ALL 3 ATHLETES: Run 200m
A3: 9 Snatch
A1: Slam Ball Hold
A2: Bar Hang

— WEIGHTS:
Snatch:
Male - 50kg
Female - 30kg


Slam Ball:
Male - 50kg
Female - 30kg