CanEast Games 2019

Onsite Competition for Individuals and teams

Event description

Congratulations!! You EARNED your spot to the 2019 CanEast Games! 

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

FRIDAY MORNING 
MC MASTER UNIVERSITY POOL

Elite Individuals/ Masters Age Groups

 

INDIVIDUAL: Sink Or Swim (100 Points)

 FOR TIME:  50m Swim
 8 Minute Time Cap  45 Air Squats
   50M Swim
   30 Air Squats
   50M Swim
   15 Air Squats
   50M Swim

Event Description

Athletes will begin in the water with one hand on the wall. No diving allowed and no diving blocks will be used. On the call of 3,2,1 Go, Athletes will begin the first 50 meter swim. This will be completed in a 25 meter pool. The athlete must clearly touch each end of their designated lane to score a point. 25 meters = 1 point. Once completed, Athletes will exit their lane and proceed to the designated area to perform air squats. Repeating this pattern until the workout is complete or the time cap has been reached. Your score will be your time or reps completed in the 8 minute time cap.

Movement Standards

Swim

  • Any stroke is acceptable.
  • You must clearly touch each end of your lane before starting the next lap.
  • Flip turns are allowed if movement standards are met.
  • No dive blocks or diving permitted.

Air Squat

  • This is a standard air squat.
  • Crease of hip must be clearly seen below the top of the knee.
  • Full extension of the knee and hip must be reached at the top of each rep.
  • Your hands and arms may not come into contact with your body at any time.

Scoring: For Time: Fastest is Better | Time Cap: 23

FRIDAY EVENING
MAIN STAGE

ELITE INDIVIDUALS/ MASTERS AGE GROUPS

INDIVIDUALS: The Summit (100 Points)

 2 ROUNDS FOR TIME:  23 MINUTE TIME CAP
   125 Double Unders
 *Advance Every 25 Reps*
   40/30 Calorie Row
   50 Russian Kettlebell Swings 24/16kg
 *Advance Every 25 Reps*
   40/30 Calorie Assault Bike
   750 Foot Shuttle Run
Athletes Wear a Weighted Vest: Men: 20 lb / Women: 14 lb

 

Event Description

Athletes will begin wearing the weighted vest with rope in hand. On the call of 3,2,1 Go, Athletes will begin the first set of 25 double unders, advancing every 25 repetitions until they have completed all 125 designated repetitions. The Athlete will then move to the rower where they will complete their designated calories, 40 calories for Men and 30 calories for Women. Next the Athlete will move to the kettlebell and perform 50 repetitions advancing after the first 25 repetitions. The Athlete will then complete their calories designated on the assault bike, 40 calories for Men and 30 Calories for Women. The Athlete will finish the round with a 750 foot shuttle run. 2 full rounds must be completed within the 23 minute time cap. Your score for this event is your total time or repetitions completed at the time cap. 

Movement Standards

**Important Note: the athlete is NOT permitted to touch the rower or bike monitor at any time during the event. The judge will reset the monitor each time.**

Double Under

  • This is the standard double under in which the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0 calories between each round.
  • Athletes will remain on the rower until the designated calories can be viewed by the judge.
  • The Athlete is not permitted to touch the monitor. The judge will reset the rower for each round.

Russian Kettlebell Swing

  • The kettlebell must move through the athlete’s legs with straight arms.
  • The athlete must swing the kettlebell clearly above the horizontal line of the shoulders.
  • The arms must be kept straight in the top.
  • The knees and hips must be fully extended at the top of the movement.

Assault Bike

  • Athletes will remain on the bike until the designated calories can be viewed by the judge.
  • The display must be reset to 0 calories between each round.
  • The Athlete is not permitted to touch the monitor. The judge will reset the bike for each round.

Shuttle Run

  • The athlete must clearly run around the designated area on both ends of the shuttle run.
  • The distance for each length is 150 feet.

Scoring: For Repetitions: More is Better | Tiebreaker: Tie Break

SATURDAY MORNING
MAIN STAGE

All Divisions

 

INDIVIDUALS: Sweat & Respect (100 Points)

 6 MINUTES:  
 Stage 1: 0:00-2:00 Minutes  95/65lb  --> 25 Reps
 Stage 2: 2:00-4:00 Minutes ** Tie Break **  155/105lb  --> 15 Reps
 Stage 3: 4:00-6:00 Minutes  205/135lb  --> AMRAP

Intermediate/ Masters 50-54

 6 MINUTES:  
 Stage 1: 0:00-2:00 Minutes  95/65lb  --> 25 Reps
 Stage 2: 2:00-4:00 Minutes  135/85lb  --> 15 Reps
 Stage 3: 4:00-6:00 Minutes  185/115lb  --> AMRAP

Scaled/ Masters 55+ / Teen Girls 14-15

 6 Minutes:  
 Stage 1: 0:00-2:00 Minutes  75/55lb  --> 25 Reps
 Stage 2: 2:00-4:00 Minutes  95/65lb  --> 15 Reps
 Stage 3: 4:00-6:00 Minutes  135/85lb  --> AMRAP

Event Description

Athletes will begin standing on the platform with the barbell loaded. On the call of 3,2,1 Go athletes will have 2 minutes to complete 25 reps and load the bar to the next weight. If you finish the repetitions within the 2 minute window you will advance to the next stage. For stage 2, you will have 2 minutes to complete 15 repetitions and load your bar for the final stage. Your tiebreak time is your time to finish stage 2. Stage 3 is a 2 minute AMRAP.
Your score is the total repetitions completed in all stages with your time to finish STAGE 2 being your tiebreak. Athletes are responsible for unloading and loading their own barbells. Athletes must utilize a clean to overhead, no snatching will be allowed.

Movement Standards

Clean to Overhead

  • The bar must start on the ground and be lifted to the shoulders will elbows clearly in front of the barbell.
  • The knees and hips must be fully extended at the top of each repetition.
  • Squat, split, power or muscle variations are acceptable.
  • The athlete must stand completely with their feet together, knees and hips fully extended, and the bar supported on the shoulders with control.
  • The bar must be taken from the shoulders to the overhead position. The knees and hips must be fully  
    extended at the top of each repetition.
  • Press, push press, push jerk, split jerk is acceptable provided the movement standards are met.
  • No back rack will be allowed.

Scoring: For Repetitions: More is Better

SATURDAY EVENING
MAIN STAGE

ELITES/ TEENS 16-17/ MASTERS 35-49/ INTERMEDIATES

 

INDIVIDUAL: All The Burpees (100 Points)

 ROUND 1:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"
- REST 1 MINUTE -
 ROUND 2:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"
- REST 1 MINUTE -
 ROUND 3:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"
- REST 1 MINUTE -
 ROUND 4:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"

Scaled/ Masters 50+/ Teens 14-15

 ROUND 1:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs  24/20"
- REST 1 MINUTE -
 ROUND 2:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"
- REST 1 MINUTE -
 ROUND 3:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"
- REST 1 MINUTE -
 ROUND 4:  2 MINUTES OF WORK
   5 x 25 Foot Shuttle Run
   2 Rope Climbs
   AMRAP Burpee Box Jump Overs 24/20"

* ADVANCE BOX EVER 10 REPETITIONS *

Penalty Option:
*Scaled/ Teens 14-15/ 55+ ONLY*
10 Russian Kettlebell Swings @ 24/16kg = 1 Rope Climb
*penalty option: If you opt to perform the Russian kettlebell swings, you will be scored lower than anyone who is successful in completing 1 rope climb regardless of how many repetitions they score on the burpee box jump overs. You must do all rope climbs, or all kettlebell swings.

Event Description

Athletes will begin standing at the edge of their mat, on the call of 3,2,1 Go they will begin the event. You must complete 5 lengths of the 25 foot shuttle run before advancing to the rope climb. The athlete must complete 2 rope climbs before advancing to the burpee box jump overs. You will have 2 full minutes to complete the shuttle run, rope climbs and then complete as many burpees as possible. You must advance your box after 10 repetitions are completed. At the start of each round, you will begin at the beginning of your mat, starting the sequence again from scratch. Your score is the total numbers of burpee box jump overs completed in all 4 rounds combined.

Movement Standards

 

Shuttle Run:

  • One hand must clearly make contact beyond the matting at the end of each 25 foot run.

Rope Climb:

  • One hand must clearly come into contact with the rig at the top of the rep.
  • You must show control on your descent.
  • You may perform this using your legs or legless.

Burpee Box Jump Overs

  • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to 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.
  • Burpees must be a 2-foot jump back and up.
  • Scaled athletes may perform a step back and step up burpee as well as a box step up and over, you will still need to contact with both feet on top of the box.

Scoring: For Weight: Heavier is Better

SUNDAY MORNING
MAIN STAGE

ALL DIVISIONS

 

INDIVIDUAL: Full Send Pt. 1 (100 Points)

4 Minute Time Cap Snatch.OHS 1.1
1 MINUTE TRANSITION

INDIVIDUAL: Full Send Pt. 2 (100 Points)

Elites/ Intermediate/ Age Groups 

 3 MINUTE TIME CAP:  30/20 Calorie Bike
   10 Right Arm Dumbbell Snatch 50/35  --ADVANCE--
   10 Left Arm Dumbbell Snatch 50/35lb  --ADVANCE--
   10 Right Arm Dumbbell Thrusters 50/35lb  --ADVANCE--
   10 Left Arm Dumbbell Thrusters 50/35lb  --ADVANCE--
   Cross Finish Line
SCORE IS TIME TO COMPLETE OR CAP+REPS COMPLETED

*Variation: Teens Girls 14-15 use 25lb Dumbbell*

Scaled Individuals

 3 MINUTE TIME CAP:  30/20 Calorie Bike
   10 Right Arm Dumbbell Hang Power Clean 50/35  --ADVANCE--
   10 Left Arm Dumbbell Hang Power Clean 50/35lb  --ADVANCE--
   20 Goblet Squats 50/35lb  --ADVANCE EVERY 10 REPS--
   Cross Finish Line
SCORE IS TIME TO COMPLETE OR CAP+REPS COMPLETED

Event Description Full Send Pt.1

Athletes will begin on their designated platforms with the barbell unloaded. On the call of 3,2,1 Go they will load the barbell and make their first attempt. This complex requires 1 snatch and 1 overhead squat. Athletes can make as many attempts as needed within the 4 minute time cap. Your score will be your heaviest successful lift. Athletes must confirm the weight on the bar with their judge prior to making the attempt. Athletes will then have a 1 minute transition before beginning part 2.


Event Description Full Send Pt.2

Athletes will begin standing behind their bikes, on the call of 3,2,1 Go, they will advance to the bike and begin the event. After completing each movement you must advance the dumbbell down the lane. The event finishes when the Athlete crosses the finish line or when the time cap expires. Your score is your time or cap plus completed repetitions.

 

Movement Standards

Snatch

  • The athlete must bring the bar from the ground to the overhead position in one smooth motion.
  • At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, a power snatch, a squat snatch or a split snatch may be used.

Overhead Squat

  • This is a standard overhead squat.  A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved
  • The hip crease must be below the knee at the bottom.
  • The hips and knees must fully open at the top with the barbell locked out overhead.

Single arm alternating dumbbell Power Snatch

  • Both heads of the dumbbell must contact the ground at the same time.
  • The transition between arms must take place below eye level, not overhead.
  • You must alternate arms for each repetition to count.
  • If you receive a no-rep on one arm, you must perform another rep on that same arm.
  • Full knee and hip extension with the dumbbell locked out Overhead must be shown for each repetition to count.

Single Arm Dumbbell Thruster

  • You may squat clean the first repetition.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension with the dumbbell locked out overhead for the rep to count.

Single Arm Dumbbell Hang Power Clean

  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position
    the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body

Dumbbell Goblet Squat

  • The dumbbell must be held in front of the athlete’s body, not over the shoulder.
  • You must always have 2 hands on the dumbbell.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension.

Scoring: For Time: Fastest is Better | Time Cap: 3

SUNDAY MORNING
MAIN STAGE

All Divisions

 

INDIVIDUAL: Full Send Pt. 2 (100 Points)

Elites/ Intermediate/ Age Groups 

 3 MINUTE TIME CAP:  30/20 Calorie Bike
   10 Right Arm Dumbbell Snatch 50/35  --ADVANCE--
   10 Left Arm Dumbbell Snatch 50/35lb  --ADVANCE--
   10 Right Arm Dumbbell Thrusters 50/35lb  --ADVANCE--
   10 Left Arm Dumbbell Thrusters 50/35lb  --ADVANCE--
   Cross Finish Line
SCORE IS TIME TO COMPLETE OR CAP+REPS COMPLETED

*Variation: Teens Girls 14-15 use 25lb Dumbbell*

Scaled

 3 MINUTE TIME CAP:  30/20 Calorie Bike
   10 Right Arm Dumbbell Hang Power Clean 50/35  --ADVANCE--
   10 Left Arm Dumbbell Hang Power Clean 50/35lb  --ADVANCE--
   20 Goblet Squats 50/35lb  --ADVANCE EVERY 10 REPS--
   Cross Finish Line
SCORE IS TIME TO COMPLETE OR CAP+REPS COMPLETED


Event Description

Athletes will begin standing behind their bikes, on the call of 3,2,1 Go, they will advance to the bike and begin the event. After completing each movement you must advance the dumbbell down the lane. The event finishes when the Athlete crosses the finish line or when the time cap expires. Your score is your time or cap plus completed repetitions.

Movement Standards

Single arm alternating dumbbell Power Snatch

  • Both heads of the dumbbell must contact the ground at the same time.
  • The transition between arms must take place below eye level, not overhead.
  • You must alternate arms for each repetition to count.
  • If you receive a no-rep on one arm, you must perform another rep on that same arm.
  • Full knee and hip extension with the dumbbell locked out Overhead must be shown for each repetition to count.

Single Arm Dumbbell Thruster

  • You may squat clean the first repetition.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension with the dumbbell locked out overhead for the rep to count.

Single Arm Dumbbell Hang Power Clean 

  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position
    the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body

Dumbbell Goblet Squat

  • The dumbbell must be held in front of the athlete’s body, not over the shoulder.
  • You must always have 2 hands on the dumbbell.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension.

 

Scoring: For Time: Fastest is Better | Time Cap: 5

SUNDAY EVENING
MAIN STAGE
All Divisions

INDIVIDUAL: Lion or Gazelle (100 Points)

 5 Minute Time Cap  25 Foot Axel Bar Front Rack Lunge 170/120lb 
   25 Wall Balls 20lb/10ft, 14lb/9ft
   50 Foot Handstand Walk --5 Foot Minimum--
   THEN:
   2 Rounds:
   6/4 Ring Muscle Ups
   12 Kipping Handstand Pushups
   Cross Finish Line
Your score is your time or CAP + Reps completed

Intermediates/ Masters 50-54

 5 Minute Time Cap  25 Foot Axel Bar Front Rack Lunge 120/100lb 
   25 Wall Balls 20lb/10ft, 14lb/9ft
   50 Foot Single Arm (25ft Right/25ft Left) Overhead Walking Lunge 24/16kg --5 Foot Minimum--
   THEN:
   2 Rounds:
   8 Chest To Bar Pull Ups
   12 Kipping Handstand Pushups
   Cross Finish Line
Your score is your time or CAP + Reps completed

Teen Girls 14-15

 5 Minute Time Cap  25 Foot Axel Bar Front Rack Lunge 100/80lb 
   25 Wall Balls 20lb/10ft, 14lb/9ft
   50 Foot Handstand Walk --5 Foot Minimum--
   THEN:
   2 Rounds:
   6/4 Bar Muscle Ups
   12 Kipping Handstand Pushups
   Cross Finish Line
Your score is your time or CAP + Reps completed

Scaled and 55+ Masters

 5 Minute Time Cap  25 Foot Axel Bar Front Rack Lunge 100/80lb 
   25 Wall Balls 20lb/10ft, 14lb/9ft
   50 Foot Single Arm (25ft right/25ft left) Front Rack Walking Lunge 24/16kg -- 5 Foot Minimum --
   THEN:
   2 Rounds:
   8 Kipping Pull Ups
   12 Dumbbell Push Press 50/35lb -- 6 Left Arm, 6 Right Arm --
   Cross Finish Line
Your score is your time or CAP + Reps completed

*penalty option: Scaled and 55+ only--> Kettlebell sumo deadlift high pull x 8 repetitions each round for kipping pull ups. If you perform this, you will be scored under any athlete who completed 1 pull up. You must do all high pulls, or all pull ups.

Event Description

The Athlete will begin on the mat in front of the axle bar. On the call of 3,2,1 Go, Athlete’s will begin by completing the 25-foot front rack walking lunge with their axle bar. This workout is complete when the Athlete crosses the finish line or the time cap expires. Your score is your time or CAP+repetitions completed.

Movement Standards

Axle bar front rack walking lunge:

  • The bar must be held in the front rack position, crossing your arms is allowed.
  • The trailing knee must contact the ground.
  • The knee and hip must reach full extension on the top of each rep. Stepping through is fine as long as movement standards are met.
    A minimum of a 5-foot section must be completed before setting the bar down.
  • 5 feet equal 1 point.

Wall Ball

  • 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.

Handstand Walk

  • The athletes must stand behind the start cone.
  • They must kick into the handstand within the designated area and commence walking an unbroken 5-foot increments. The Handstand walking lane will be 25 feet long.
  • The hands must clearly pass the 5-foot marker for the attempt to count. If an athlete falls before their hands pass the 5-foot marker, then they must restart the attempt or (for teams) pass the attempt to the next member.
    Each 5-foot increment successfully completed will equal 1 point.

Handstand Push Up

  • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. Strict handstand push ups are allowed.
  • Max hand width will be 34”
  • Your fingers can be outside of the taped lines, however your palms must be clearly visible within the taped lines.

Ring Muscle Up

  • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
  • The heels may not rise above the height of the rings during the kip.
  • The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

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.

Kettlebell Sumo Deadlift High Pull

  • The kettlebell must be brought back to ground between each repetition.
    2 hands must always be on the kettlebell.
  • The top of the handle must clearly be raised above the athletes’ collarbone with knees and hips in full extension.

Single Arm Overhead/Front rack Walking Lunge

  • Any arm may be used on any given set.
    10 foot minimum before switching arms or setting the kettlebell down.
  • Kettlebell or dumbbell must be held in the overhead position, or for the front rack, it must be held in front of the torso, not off to the side.
  • The back knee must make clear contact with the ground at the same time as your partner and you must both be in the upright position before beginning your next repetition.
  • You may step through as long as you reach a full upright position with open hips at the top of the rep.
  • Both feet will start off the mat and finish off the mat with the kettlebell in the overhead position.
    1 Point for every 5-foot section completed.
  • If you drop the kettlebell or dumbbell at any time you will receive a penalty. Resulting in 30 seconds being added to your time for each drop, or if the workout is not finished under the time cap 5 reps will be taken off your score for each drop.

Pull Up

  • The arms must be fully extended at the bottom at the start.
  • At the top, the chin must clear the horizontal plane of the bar.
  • Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Hand Release Push Up

  • The Hand release push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground.
  • The hands are lifted off the floor, so the judge can clearly see the hands have been raised.
  • The athlete will then push themselves to the top position from the feet and support themselves with their elbow straight and their body in a straight position from the ankles through to the shoulders.
  • The athlete’s feet must remain on the ground at all times.

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

FRIDAY MORNING
MC MASTER UNIVERSITY POOL

ELITE MEN TRIO

 

TEAMS: Sink or Swim (100 Points)

FOR TIME: 8 MINUTE TIME CAP
Team Mate #1:   50M Swim
Team Mate #2:   40 Air Squats
Team Mate #3:   Rest
EVERY TEAM MEMBER MUST COMPLETE 2 FULL CYCLES

Event Description

Teams will begin with Team Mate #1 in the pool with one hand on the wall, Team Member #2 positioned to begin the air squats and Team Mate #3 in the rest area. On the call of 3,2,1 Go, Team Member #1 will begin their 50 meter swim, Team Member #2 will begin their air squats and Team Member #3 will rest. Once Team Member #1 completes the swim and Team Member #2 has completed the air squats, Team Members may switch positions. There is only ONE way to transition: everyone moves forward in the sequence to complete their next task (Swim to Squat, Squat to Rest, Rest to Swim), repeating this cycle for 2 complete rotations. Only 1 Team Member may be working at any given time. All Team Members must complete 2 full rounds in order to complete this event. Your score is your team’s total time or reps completed at the 8 minute time cap.

Movement Standards

Swim

  • Any stroke is acceptable.
  • You must clearly touch each end of your lane before starting the next lap.
  • Flip turns are allowed if movement standards are met.
  • No dive blocks or diving permitted.

Air Squat

  • This is a standard air squat.
  • Crease of hip must be clearly seen below the top of the knee.
  • Full extension of the knee and hip must be reached at the top of each rep.
  • Your hands and arms may not come into contact with your body at any time.

Scoring: For Repetitions: More is Better

FRIDAY EVENING
MAIN STAGE

ELITE MEN TRIO

 

TEAMS: The Summit (100 Points)

 18 MINUTE AMRAP OF:  Team Mate #1, #2, and #3 complete the following in a SINGLE FILE as many  times as possible in 18 minutes
 1 ROUND OF:  25 Double Unders
   Shuttle Run
 1 ROUND OF:  10 Calorie Row
   Shuttle Run
 1 ROUND OF:  10 Russian Kettlebell Swings 24/16Kg
   Shuttle Run
 1 ROUND OF:  12 Calorie Assault Bike
   Shuttle Run

Event Description

Teams of 3 will begin single file in their lane, on the call of 3,2,1 Go, Team Mate #1 will begin their first set of 25 double unders. Once completed, Team Mate #1 will begin their shuttle run. As soon as Team Mate #1 finishes their first set of double unders, Team Mate #2 will advance to the next section of the mat and complete their 25 double unders. As soon as Team Mate #2 finishes their double unders, they will begin their shuttle run. This cycle will repeat as the team progresses down the competition field. The team must keep the exact order they began with for the duration of the event. Once the entire team has completed the assault bike, they then begin to work backwards again through the round. Moving from the bike back to the russian kettlebell station, back to the rower and double unders. Your team will complete as many repetitions as possible within this 18-minute AMRAP.  

Movement Standards

**Important Note: the athlete is NOT permitted to touch the rower or bike monitor at any time during the event. The judge will reset the monitor each time.**

 

Double Under

  • This is the standard double under in which the rope passes completely under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Row

  • Any dampener setting is allowed and can be adjusted throughout the event.
  • The display must be reset to 0 calories between each round.
  • Athletes will remain on the rower until the designated calories can be viewed by the judge.
  • The Athlete is not permitted to touch the monitor. The judge will reset the rower for each round.

Russian Kettlebell Swing

  • The kettlebell must move through the athlete’s legs with straight arms.
  • The athlete must swing the kettlebell clearly above the horizontal line of the shoulders.
  • The arms must be kept straight in the top.
  • The knees and hips must be fully extended at the top of the movement.

Assault Bike

  • Athletes will remain on the bike until the designated calories can be viewed by the judge.
  • The display must be reset to 0 calories between each round.
  • The Athlete is not permitted to touch the monitor. The judge will reset the bike for each round.

Shuttle Run

  • The athlete must clearly run around the designated area on both ends of the shuttle run.
  • The distance will start at 150ft and shorten as the athletes advance up the lane.

Scoring: For Repetitions: More is Better

SATURDAY MORNING
MAIN STAGE


ELITE TRIO

TEAMS: Sweat & Respect (100 Points)

 6 MINUTES:  
TEAM MATE #1 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  95/65lb
TEAM MATE #2 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  155/105lb
TEAM MATE #3 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  205/135lb
YOUR SCORE IS TOTAL COMBINED REPS COMPLETED

Intermediate Trio Teams

 6 MINUTES:  
TEAM MATE #1 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  95/65lb
TEAM MATE #2 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  135/85lb
TEAM MATE #3 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  185/115lb
YOUR SCORE IS TOTAL COMBINED REPS COMPLETED

Scaled Trio Teams

 6 MINUTES:  
TEAM MATE #1 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  75/55lb
TEAM MATE #2 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  95/65lb
TEAM MATE #3 - 90 SECOND AMRAP + 30 SECOND WEIGHT CHANGE  135/85lb
YOUR SCORE IS TOTAL COMBINED REPS COMPLETED

 

Event Description

Prior to starting, teams will declare which team mate will complete each stage of the event to their judge. On the call of 3,2,1 go Team Mate #1 will perform the first 90 second AMRAP at the designated weight. Teams will then have 30 seconds to load the bar with the weight required for stage 2, all team members can help with the weight change. Once the clock hits the 2 minute mark, Team Mate #2 will begin their 90 second AMRAP. This cycle will continue until all 3 team members have completed their declared AMRAP. Your team’s total score will be the total number of repetitions completed by your team at the end of the event. Athletes must utilize a clean to overhead, no snatching will be allowed.

Movement Standards

Clean to Overhead

  • The bar must start on the ground and be lifted to the shoulders will elbows clearly in front of the barbell. The knees and hips must be fully extended at the top of each repetition.
  • Squat, split, power or muscle variations are acceptable.
  • The athlete must stand completely with their feet together, knees and hips fully extended, and the bar supported on the shoulders with control.
  • The bar must be taken from the shoulders to the overhead position. The knees and hips must be fully  
    extended at the top of each repetition.
  • Press, push press, push jerk, split jerk is acceptable provided the movement standards are met.
  • No back rack will be allowed.

Scoring: For Repetitions: More is Better

SATURDAY EVENING
MAIN STAGE

All Divisions

TEAMS: All The Burpees (100 Points)

 11 MINUTE AMRAP  Round for Round
   3 x 25 Foot Shuttle Run
   1 Rope Climb to 15'
   7 Burpee Box Jump Overs 24/20"
*ADVANCE BOX AFTER BURPEES*
TEAMMATES MUST COMPLETE A FULL ROUND BEFORE TAGGING OUT. A TAG IS REQUIRED.

Penalty Option:
*Scaled Teams ONLY*
12 Russian Kettlebell Swings @ 24/16kg = 1 Rope Climb

*If you opt to perform the Russian kettlebell swings, you will be scored lower than anyone who is successful in completing 1 rope climb regardless of how many repetitions they score on the burpee box jump overs. You must do all rope climbs, or all kettlebell swings.

Event Description

Team Mates will begin standing single file in front of their mat. On the call of 3,2,1 Go, Team Mate #1 will complete 1 full round, run back to their team and tag the next Team Mate. The team will continue this for the duration of the 11 minute AMRAP. Each Team Mate must advance the box after finishing their set of burpees before tagging in the next Team Mate. Your team’s score will be the total repetitions completed within the AMRAP. Team members must complete a full round each turn.

Movement Standards

Shuttle Runs

  • One hand must clearly make contact beyond the matting at the end of each 25 foot run.

Rope Climb

  • One hand must clearly come into contact with the rig at the top of the rep.
  • You must show control on your descent.
  • You may perform this using your legs or legless.

Burpee Box Jump Overs

  • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to 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.
  • Burpees must be a 2-foot jump back and up.
  • Scaled athletes may perform a step back and step up burpee as well as a box step up and over, you will still need to contact with both feet on top of the box.

Scoring: For Weight: Heavier is Better

SUNDAY MORNING
MAIN STAGE

ALL DIVISIONS

 

ALL TEAMS: Full Send Pt. 1 (100 Points)

6 Minute Time Cap Snatch.OHS 1.1
1 MINUTE TRANSITION

Elite/ Intermediate Trio Teams Full Send Pt. 2 (100 Points)

 AMRAP 4  
Team Mate #1   Assualt Bike Calories
 Team Mate #2   10 Single Arm Alternating Dumbbell Power Snatch 50/35lb
Team Mate #3   10 Dumbbell Facing Burpees
SCORE IS TOTAL REPS COMPLETED + CALORIES ON THE BIKE

Scaled Trio Teams

 AMRAP 4  
Team Mate #1   Assualt Bike Calories
 Team Mate #2   10 Single Arm Dumbbell Hang Power Clean to Overhead 50/35lb
Team Mate #3   10 Dumbbell Facing Burpees
SCORE IS TOTAL REPS COMPLETED + CALORIES ON THE BIKE

Event Description Full Send Pt.1

Athletes will begin on their designated platforms with the barbell unloaded. On the call of 3,2,1 Go they will load the barbell and make their first attempt. This complex requires 1 snatch and 1 overhead squat.  Athletes can make as many attempts as needed within the 6 minute time cap. Your score will be each Team Mate’s heaviest successful lift combined. Team Mate’s may help unload and load the barbell. Athletes must confirm the weight on the bar with their judge prior to making the attempt. Athletes will then have a 1 minute transition before beginning part 2.

Event Description Full Send Pt.2

The Team will start behind their bike, on the call of 3,2,1 Go, they will begin the event. One Team Mate must be on the bike accumulating calories for the duration of the event. The other two Team Mate’s will alternate between the dumbbell movement and dumbbell facing burpees but only one Team Mate may be working at a time.  The Team Mate on the bike can be subbed out as needed. Team Mate’s completing the dumbbell movements and burpees can switch at any time. Your team score will be total repetitions completed plus the number of calories completed on the bike.

Movement Standards

Snatch

  • The athlete must bring the bar from the ground to the overhead position in one smooth motion.
  • At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, a power snatch, a squat snatch or a split snatch may be used.

Overhead Squat

  • This is a standard overhead squat.  A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved
  • The hip crease must be below the knee at the bottom.
  • The hips and knees must fully open at the top with the barbell locked out overhead.

Bike

  • One team member must always be on the bike. Seat can be adjusted as needed.

Single arm alternating dumbbell Power Snatch

  • Both heads of the dumbbell must contact the ground at the same time.
  • The transition between arms must take place below eye level, not overhead.
  • You must alternate arms for each repetition to count.
  • If you receive a no-rep on one arm, you must perform another rep on that same arm.
  • Full knee and hip extension with the dumbbell locked out Overhead must be shown for each repetition to count.

Single Arm Dumbbell Hang Power Clean To Overhead

  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position
    the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • The athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body

Dumbbell Facing Burpees

  • The athlete must always be facing the dumbbell when performing their repetition.
  • Elite and Intermediate athletes must perform a two-foot jump back and up for their burpee and a two foot take off over the barbell. You can land anyway you choose.
  • The thigh and chest must make contact on the ground at the bottom of each repetition.
  • Scaled athletes may choose to perform a step back and step up variation for their burpee. Single leg jumping or stepping over the barbell is permitted.
  • Again, landing anyway you choose. 
  • The athletes head must not be over the dumbbell.
  • The repetition is scored when both feet land on the opposite side of the barbell.

 

Scoring: For Repetitions: More is Better

SUNDAY MORNING
MAIN STAGE

ELITE/ INTERMEDIATE TRIO TEAMS

 

TEAMS: Full Send Pt. 2 (100 Points)

 AMRAP 4  
Team Mate #1   Assualt Bike Calories
 Team Mate #2   10 Single Arm Alternating Dumbbell Power Snatch 50/35lb
Team Mate #3   10 Dumbbell Facing Burpees
SCORE IS TOTAL REPS COMPLETED + CALORIES ON THE BIKE

Scaled Trio Teams

 AMRAP 4  
Team Mate #1   Assualt Bike Calories
 Team Mate #2   10 Single Arm Dumbbell Hang Power Clean to Overhead 50/35lb
Team Mate #3   10 Dumbbell Facing Burpees
SCORE IS TOTAL REPS COMPLETED + CALORIES ON THE BIKE

Event Description

The Team will start behind their bike, on the call of 3,2,1 Go, they will begin the event. One Team Mate must be on the bike accumulating calories for the duration of the event. The other two Team Mate’s will alternate between the dumbbell movement and dumbbell facing burpees but only one Team Mate may be working at a time.  The Team Mate on the bike can be subbed out as needed. Team Mate’s completing the dumbbell movements and burpees can switch at any time. Your team score will be total repetitions completed plus the number of calories completed on the bike.

Movement Standards

Bike

  • One team member must always be on the bike. Seat can be adjusted as needed.

Single arm alternating dumbbell Power Snatch

  • Both heads of the dumbbell must contact the ground at the same time.
  • The transition between arms must take place below eye level, not overhead.
  • You must alternate arms for each repetition to count.
  • If you receive a no-rep on one arm, you must perform another rep on that same arm.
  • Full knee and hip extension with the dumbbell locked out Overhead must be shown for each repetition to count.

Single Arm Dumbbell Thruster

  • You may squat clean the first repetition.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension with the dumbbell locked out overhead for the rep to count.

Single Arm Dumbbell Hang Power Clean To Overhead

  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position
    the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • The athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body

Dumbbell Goblet Squat

  • The dumbbell must be held in front of the athlete’s body, not over the shoulder.
  • You must always have 2 hands on the dumbbell.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension.

Dumbbell Facing Burpees

  • The athlete must always be facing the dumbbell when performing their repetition.
  • Elite and Intermediate athletes must perform a two-foot jump back and up for their burpee and a two foot take off over the barbell. You can land anyway you choose.
  • The thigh and chest must make contact on the ground at the bottom of each repetition.
  • Scaled athletes may choose to perform a step back and step up variation for their burpee. Single leg jumping or stepping over the barbell is permitted.
  • Again, landing anyway you choose. 
  • The athletes head must not be over the dumbbell.
  • The repetition is scored when both feet land on the opposite side of the barbell.

 

Scoring: For Time: Fastest is Better | Time Cap: 5

SUNDAY EVENING
MAIN STAGE

All Divisions

TEAMS: Lion or Gazelle (100 Points)
Elite Trio Teams

 5 Minute Time Cap  45 Axel Bar Deadlifts 230/170lb  --Advance Every 15 Reps --
   45 Handstand Pushups  -- 2 Team Mates Hang From Pull Up Bar --
   18/12 Ring Muscle Ups  -- 1 Team Mate Deadlift Hold/ 1 Team Mate Hang From Pull Up Bar --
   100 Foot Handstand Walk
   Cross Finish Line
Your score is your time or CAP + reps completed

Intermediate Trio Teams

 5 Minute Time Cap  45 Axel Bar Deadlifts 170/120lb  --Advance Every 15 Reps --
   45 Handstand Pushups  -- 2 Team Mates Hang From Pull Up Bar --
   30/20 Chest to Bar  -- 1 Team Mate Handstand Hold/ 1 Team Mate Hang From Pull Up Bar --
   100 Foot Syncro Single Arm Overhead Walking Lunge 24/16kg and 50/35lb - 10 Foot Minimum -
   Cross Finish Line
Your score is your time or CAP + reps completed

Scaled Trio Teams

 5 Minute Time Cap  45 Axel Bar Deadlifts 120/100lb  --Advance Every 15 Reps --
   45 Syncro Hand Release Pushups  -- 2 Team Mates Working, 1 Team Mate Resting --
   30/20 Kipping Pull Ups  -- 1 Team Mate Rest/ 1 Team Mate Hang From Pull Up Bar --
   100 Foot Syncro Single Arm Front Rack Walking Lunge 24/16kg and 50/35lb - 10 Foot Minimum -
   Cross Finish Line
Your score is your time or CAP + reps completed

*penalty option Scaled teams only--> Kettlebell sumo deadlift high pull x 30/20 repetitions for kipping pull ups. If you perform this, you will be scored under any athlete who completed 1 pull up. You must do all high pulls, or all pull ups.

Event Description

The team will begin standing on the mat  in front of the axle bar. On the call of 3,2,1 Go, the Team will begin accumulating deadlifts, advancing the bar every 15 repetitions. The Team will move through this workout in a chipper style fashion. The final movement of the Chipper, syncro lunging will be completed in the following order: Team Mate #1 will have the kettlebell, Team Mate #2 will have the dumbbell, Team Mate #3 will be resting and can be subbed in as needed. The lunges must be completed in a single file line. This workout is complete when all Team Mates cross the finish line or the time cap expires. Your score is your time or CAP+repetitions completed.

Movement Standards

Axle bar front rack walking lunge:

  • The bar must be held in the front rack position, crossing your arms is allowed.
  • The trailing knee must contact the ground.
  • The knee and hip must reach full extension on the top of each rep. Stepping through is fine as long as movement standards are met.
  • A minimum of a 5-foot section must be completed before setting the bar down.
  • 5 feet equal 1 point.

Wall Ball

  • 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.

Handstand Walk

  • The athletes must stand behind the start cone.
  • They must kick into the handstand within the designated area and commence walking an unbroken 5-foot increments.
  • The Handstand walking lane will be 25 feet long.
  • The hands must clearly pass the 5-foot marker for the attempt to count. If an athlete falls before their hands pass the 5-foot marker, then they must restart the attempt or (for teams) pass the attempt to the next member.
  • Each 5-foot increment successfully completed will equal 1 point.

Handstand Push Up

  • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. Strict handstand push ups are allowed.
  • Max hand width will be 34”
  • Your fingers can be outside of the taped lines, however your palms must be clearly visible within the taped lines.

Ring Muscle Up

  • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
  • The heels may not rise above the height of the rings during the kip.
    The elbows must be fully locked out while in the support position above the rings.
  • Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

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.

Kettlebell Sumo Deadlift High Pull

  • The kettlebell must be brought back to ground between each repetition.
  • 2 hands must always be on the kettlebell.
  • The top of the handle must clearly be raised above the athletes’ collarbone with knees and hips in full extension.

Single Arm Overhead/Front rack Walking Lunge

  • Any arm may be used on any given set.
  • 10 foot minimum before switching arms or setting the kettlebell down.
  • Kettlebell or dumbbell must be held in the overhead position, or for the front rack, it must be held in front of the torso, not off to the side.
  • The back knee must make clear contact with the ground at the same time as your partner and you must both be in the upright position before beginning your next repetition.
  • You may step through as long as you reach a full upright position with open hips at the top of the rep.
  • Both feet will start off the mat and finish off the mat with the kettlebell in the overhead position.
  • 1 Point for every 5-foot section completed.
  • If you drop the kettlebell or dumbbell at any time you will receive a penalty.
  • Resulting in 30 seconds being added to your time for each drop, or if the workout is not finished under the time cap 5 reps will be taken off your score for each drop.

Pull Up

  • The arms must be fully extended at the bottom at the start.
  • At the top, the chin must clear the horizontal plane of the bar.
  • Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Hand Release Push Up

  • The Hand release push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground.
  • The hands are lifted off the floor, so the judge can clearly see the hands have been raised.
  • The athlete will then push themselves to the top position from the feet and support themselves with their elbow straight and their body in a straight position from the ankles through to the shoulders.
  • The athlete’s feet must remain on the ground at all times.