Fight of the Fittest 2019

Onsite Competition for Individuals and teams

Event description

Fight of the Fittest is an all-inclusive Canadian Fitness Competition. This is an event for any athlete looking to test their fitness potential regardless of their current fitness level. The skills and workouts presented over the course of the weekend will challenge athletes both physically and mentally. Divisions are available to accommodate all athletes: Elite Individuals, Elite Masters Individuals, Competitive Teams, Open Teams, Masters Women Teams. 


This year, we are excited to announce our partnership with the Canadian Functional Fitness Federation. Elite Individuals competing at Fight of the Fittest this year have the opportunity to represent Team Canada in Malmo, Sweden at the IF3 World Championship August 30th to September 01, 2019. 5 Athletes from the Elite Men and the Elite Women division will comprise 6 Elite Individuals and one Co-Ed team of 4. The 3 Athletes who represent Canada as individuals will receive a travel subsidy in respective order of ranking.

The co-ed team of 4 will be comprised of the 4th and 5th place finishers from the Elite Women and Elite Men division. Should one of the top 3 finishers prefer to compete in the team of 4, they will forfeit their travel subsidy and the next highest finisher will move into their individual spot.

Scoring: For Time: Fastest is Better | Time Cap: 30

Endurance
5 rounds for time:
500m Row
500m Run

Event Flow

Athletes will begin seated on their Rower with feet strapped in. The Rower handle will remain in the resting
position. The athlete will not be permitted to touch the handle prior to the start of the event. The rowing monitor
will be set for a 500m count down each round. Once the Rower monitor reads 0 meters remaining, the athlete
may then place the Rower handle back in the resting position and remove their feet from Rower. The athlete will
then exit the arena, running in the designated lane/area until they reach they reach the turn around point. The
athlete will then run back from which they came, entering the arena, back to their Rower. Repeating this sequence
for 4 more rounds.

Scoring: For Weight: Heavier is Better

1 Rep Max
Snatch
Clean and Jerk
3 Attempts Each
  Attempt 1: Snatch
Attempt 2: Snatch
Attempt 3: Snatch
  Attempt 1: Clean and Jerk
Attempt 2: Clean and Jerk
Attempt 3: Clean and Jerk


Event Flow

Athletes will have a 20 second window in which to “attempt” a lift. Only one “attempt” can be made within the 20 second window (an “attempt” begins once the bar leave the floor). The athlete will have the opportunity to
“attempt" a lift every 4 minutes. During the time the athlete is waiting for their next “attempt” they may practice/ prepare (i.e. you ca continue lifting). Each athlete will be solely responsible for loading and loading their barbells. Each athlete will receive 3 consecutive attempts of the Snatch, followed by 3 consecutive attempts of the Clean and Jerk. The athlete may choose to increase or decrease the load on the barbell prior to the next attempt as they see fit. The order of lifting for the event will be based on the standings coming into the event (i.e. 1st place lifts last).

Movement Standards

Snatch 

  • You do not have to perform a full squat when receiving the bar overhead.
  • You are permitted to power snatch, split snatch, squat snatch.
  • Hang snatch variations will not be permitted.
  • You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
  • At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
  • You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
  • “Press-outs” are permitted. However, at no point can the barbell make contact with the top of an athletes head or their shoulders.

Clean and Jerk

  • You do not have to perform a full squat when receiving the bar on the shoulders.
  • You are permitted to power clean, split clean or squat clean.
  • Hang clean variations will not be permitted.
  • You are permitted to shoulder press, push press, push jerk or split jerk.
  • The bar can at no point be in the back rack position.
  • You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
  • At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
  • You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
  • “Press-outs” are permitted. However, once the athlete attempts to drive the barbell overhead and the barbell leaves the front rack position, at no point can the barbell then make contact with the top of an athletes head or their shoulders.

Scoring: For Time: Fastest is Better | Time Cap: 20

20 Minute Time Cap
Men
5 Rounds: 1 Legless Rope Climb - 15ft
5 Strict HSPU - 30"
10 Pistols
Straight Into
2 Rounds: 5 Rope Climbs - 15ft
25 Kipping HSPU - 30"
50 Air Squats

 

20 Minute Time Cap
Women
4 Rounds: 1 Legless Rope Climb - 15ft
5 Strict HSPU - 30"
10 Pistols
Straight Into
2 Rounds: 5 Rope Climbs - 15ft
25 Kipping HSPU - 30"
50 Air Squats

Event Flow

Once the athlete successfully completes a round, they will move a “round marker” to the designated position in
their lane.

Movement Standards

Legless Rope Climb

  • The athlete must successfully reach and touch the designated area on the rope (black lock) while having only their hands on the rope. Following successful contact with the designated area on the rope, the athlete may then place their feet on the rope to make their descent.
  • The athlete is not permitted to drop from the top of the rope, as “safe” descent of the rope must be displayed.

Strict Handstand Push-up

  • The athlete must achieve a full lockout position prior to beginning any repetition. Failure to do so will
    result in a no rep.
  • A full lockout position can be defined as palms inside the designated HSPU floor area (30” wide x 24” deep), elbows completely extended, “head through”, legs/knees straight, feet inside hand width, with only the athlete’s heels touching the wall.
  • The athlete must make obvious and complete contact of their head with the mat each repetition. Failure to do so will result in a “no-rep”.
  • At no point during the repetition can the any part of the athlete’s body, other than their feet, make contact with the HSPU wall (i.e. bum, back or head).
  • The athlete must try to maintain completely extended knees and hips at all points of the repetition.

Pistol 

  • The athlete must begin and end each rep with the “working” leg completely straight, only that “working” leg
    on the floor, the entire bottom of the foot in contact with the floor and display an upright body posture.
  • To begin a repetition, the athlete must descend in their squat to a point when the crease of their hip is clearly below the top of the knee cap on the “working” leg.
  • The “non-working” leg must at all times remain off the floor and this must be accomplished without using their hands to hold the “non-working” leg off the floor.
  • At no time can the hands touch the floor during a repetition.
  • Athletes must alternate the “working leg” after a successful repetition.

Rope Climb

  • The athlete must successfully reach and touch the designated area on the rope (black lock).
  • The athlete may use their feet to assist in climbing the rope.. Following successful contact with the designated area on the rope, the athlete may then begin to make their descent.
  • The athlete is not permitted to drop from the top of the rope, as “safe” descent of the rope must be displayed.

Kipping Handstand Push-up 

  • The athlete must achieve a full lockout position prior to beginning any repetition. Failure to do so will result in a no rep.
  • A full lockout position can be defined as palms inside the designated HSPU floor area (30” wide x 24” deep), elbows completely extended, “head through”, legs/knees straight, feet inside hand width, with only the athlete’s heels touching the wall.
  • The athlete must make obvious and complete contact of their head with the mat each repetition. Failure to do so will result in a “no-rep”.
  • At no point during the repetition can the athletes head make contact with the HSPU wall.

Air Squat

  • The athlete must begin and end each rep with the both legs completely straight, hips extended, the entire bottom of the foot in contact with the floor and display an upright body posture.
  • To begin a repetition, the athlete must descend in their squat to a point when the crease of their hip is clearly below the top of the knee cap.
    At no time can the hands touch the floor during a repetition.

Scoring: For Time: Fastest is Better | Time Cap: 15

15 Minute Time Cap
For Time
2 Rounds 25 Wallballs 20lb/10ft 14lb/9ft
10 Axel Bar Shoulder to Overhead 170/110lb
Straight Into:
2 Rounds 25 Toes Through Rings
100ft Single Arm KB Overhead Walking Lunges 24/16kg- Rnd 1 Left arm, Rnd 2 Right arm
Straight Into:
2 Rounds 25 Axel Deadlifts 170/110lb
10 Bar facing Burpees

Event Flow

Athletes will complete the first 2 rounds of the wallballs and shoulder to overhead before advancing. The athlete
then must complete 2 rounds of the toes through rings and single arm KB overhead walking lunges before
advancing. The athlete will then perform 2 rounds of axle bar deadlifts and bar facing burpees before crossing
the finish line and ending the event.

Movement Standards

Wallball

  • The athlete must begin each rep with the both legs completely straight, hips extended, the entire
    bottom of the foot in contact with the floor, display an upright body posture, while holding the Med Ball in the front of the body.
  • To begin a repetition, while holding the med ball in front of the body the athlete must descend in their
    squat to a point when the crease of their hip is clearly below the top of the knee cap. The athlete must the stand up and throw the ball to the designated target, making contact at or above the target height.

Axle Shoulder to Overhead

  • The athlete may press, push press, push jerk or split jerk.
  • The athlete must begin each repetition with the bar in the “Front Rack” position. The athlete must end each repetition with the bar overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended,
    showing control.

Toes Through Rings

  • To begin each repetition, the athlete must be hanging from the rings, elbows completely extended, with heels must start behind the rings.
  • To complete each repetition the athletes toes must pass through the rings

Axle Bar Deadlift

  • The athlete will begin the repetition with the bar resting on the mat (i.e. not bouncing).
  • The athlete will end each repetition by lifting the bar to a standing position, with the hips and knees completely extended, full foot contact with floor, elbows locked and shoulders behind the barbell.
  • The athlete may perform touch and go reps, provided there is no obvious “bouncing” motion of the barbell.

Bar Facing Burpees

  • The athlete will begin each repetition by getting their chest and thigh in full contact with the floor, perpendicular to the barbell.
  • The athlete must use a two-foot jump back, two-foot jump forward, and a two-foot jump over the bar.
  • No "step-ups" permitted.

Scoring: For Time: Fastest is Better | Time Cap: 15

15 Minute Time Cap
2 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 5ft HS Walk - 180 Degree Turn left - 5ft HS Walk 
Unbroken = 1 Rep
20 Unbroken Double Unders
1 Rep 5ft HS Walk - 180 Degree Turn right - 5ft HS Walk 
Unbroken = 1 Rep
4 Rep [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 10ft HS Walk - 180 Degree Turn left - 10ft HS Walk 
Unbroken = 1 Rep
40 Unbroken Double Unders
1 Rep 10ft HS Walk - 180 Degree Turn right - 10ft HS Walk 
Unbroken = 1 Rep
6 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 15ft HS Walk - 180 Degree Turn left - 15ft HS Walk 
Unbroken = 1 Rep
60 Unbroken Double Unders
1 Rep 15ft HS Walk - 180 Degree Turn right - 15ft HS Walk 
Unbroken = 1 Rep
8 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 20ft HS Walk - 180 Degree Turn left - 20ft HS Walk 
Unbroken = 1 Rep
80 Unbroken Double Unders
1 Rep 20ft HS Walk - 180 Degree Turn right - 20ft HS Walk 
Unbroken = 1 Rep

*50+ Masters* 

Handstand does not have to be unbroken

Pull-up Complex: 1 Toes to Bar + 1 Kipping Pull-up + Chest to Bar Pull-up

 

Event Flow

Athletes will begin on the start of their mat, on the call of 3,2,1 go they will race to the rig and begin
their first unbroken pull up complex. You must complete 1 toe to bar + 1 chest to bar + 1 bar muscle up
unbroken before coming down. This will count as 1 repetition. Then the athlete must advance onto the unbroken handstand walk.  Then, the athlete must complete an unbroken set of double unders before advancing back to the handstand walk. The athlete must complete the workout in the order listed above, then cross the finish line, or till the 15-minute time cap expires.

Movement Standards

Toes to Bar 

  • To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely extended, with heels must passing behind the frontal plane of the pull-up bar.
  • To complete each repetition the athlete must contact the pull-up bar with the top of their shoes, with the shoes contacting the bar between their
    hand placement.

Chest to Bar

  • To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely
    extended.
  • To complete each repetition the athlete must contact of the pull-up bar with their chest (below collar
    bone, above the base of the stream - the xiphoid process).

Bar Muscle-up

  • To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely extended. To complete each repetition the athlete must pull themselves on top of the pull-up bar, finishing with completely extended elbows, shoulders in front of the frontal plane of the pull-up bar. At no point can the athletes toes cross the horizontal plane of the pull-up bar.
  • Pull-up Complex (Toes to Bar + Chest to Bar + Bar Muscle-up) - the athlete must successfully complete each repetition in consecutive successful fashion. Meaning, if an athlete fails a repetition at any point of the “Pull-up Complex” the athlete must then come down from the pull-up bar and restart the “Pull-up Complex”. In order to achieve a successful “Pull-up Complex”, the athlete must perform 1 successful Toes to Bar, followed by 1 successful Chest to Bar, followed by 1 successful Bar Muscle-up without coming off the pull-up bar. 

Handstand Walk

  • The athlete must kick up into their Handstand position by placing both hands on the mat, prior
    to the “Start Line”. For each requisite distance, the athlete must cross the “Turn Line” with both hands prior to beginning their turn to come back to the “Start Line”. During turn portion, any style is permitted, provided the athlete stay on mat (4ft wide). If any part of your hand comes off the mat, you will be asked to come down and return to the “Start Line”. Any failed attempt will require the athlete to return to the “Start Line”. For instance, if the athlete successfully completes their turn at the requisite distance, then falls or goes outside the mat prior to crossing the “Start Line”, the athlete will have to return to the “Start Line” and attempt the entire sequence again.

Double Unders 

  • The athlete must allow the rope to past under their feet 2 consecutive times each jump for a
    repetition to count. Any rope is permitted.

 

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

5 Minute Time Cap
For Time
   30/20 Calorie Row
 10 Dual DB Thrusters 50/35lb
 10 Dual DB Ground to Overhead 50/35lb
 5 Dual DB Thrusters 50/35lb
 5 Dual DB Ground to Overhead 50/35lb
Cross Finish Line

Event Flow

Athletes will begin seated on their Rower with feet strapped in. The Rower handle will remain in the resting
position. The athlete will not be permitted to touch the handle prior to the start of the event. The athlete will exit
the rower only once the monitor reads the required calories. The athlete will the move forward in their lane to the DB’s. The athlete will perform 10 Thrusters and 10 Ground to Overhead. Following this, the athlete will move 10ft forward to designated area. The athlete will then perform 5 Thrusters and 5 Ground to Overhead. Following this, the athlete will carry the DB’s with them cross the finish line.

Movement Standards

DB Thrusters

  • The athlete must begin each rep with the both legs completely straight, hips extended, the entire
    bottom of the foot in contact with the floor, display an upright body posture and holding each DB securely on their shoulders.
  • To begin a repetition, while holding the DB’s on their shoulders the athlete must descend in their squat
    to a point when the crease of their hip is clearly below the top of the knee cap. Following this, the athlete must stand up from their squat and press the DB’s overhead.
  • The athlete must end each repetition with the DB’s
    overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended, showing control.

DB Ground to Overhead

  • The athlete will begin the movement with the at least one end of each DB simultaneously in contact with the floor. Meaning, when performing multiple repetitions in succession the athlete is
    permitted to make contact with the mat with only one end of each DB, simultaneously.
  • The athlete is permitted to get the DB’s overhead in their preferred manner.
  • The athlete must end each repetition with the DB’s overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended, showing control.

Scoring: For Time: Fastest is Better | Time Cap: 30

Endurance
5 rounds for time:
500m Row
500m Run

Event Flow

Both team members will begin standing behind their rower, on the call of 3,2,1 go one partner will begin
rowing while the other partner completes the 500 meters run. Once the partner completes the run and
reaches their teams rower, the rowing partner assuming they have completed the row can start their
run. Only one team member may be on the run at any given time. Each partner must complete 5 full
rounds and cross the finish line before the time cap. Your score is your total time to complete this event.

Movement Standards

Run

  • Athletes must run around the designated marker on their run and return to their own lane.

Rower

  • Athletes can adjust the rower dampener at anytime.
  • Your display will be re-set by the judge.
  • Your screen must clearly read 500 meters before you unstrap from the rower.

Scoring: For Weight: Heavier is Better

"Strength" 

10-Minute Time Cap 

1RM Snatch 
1RM Clean and Jerk 

3 attempts for each team member for each lift

 

Teams will move onto the BodyWeight workout immediately following Strength.


Event Flow

Each team will be solely responsible for loading and loading their barbells. Each team member will receive 3 consecutive attempts of the Snatch, followed by 3 consecutive attempts of the Clean and Jerk. The athlete may choose to increase or decrease the load on the barbell prior to the next attempt as they see fit. All of your teams lifts must completed within the 10-minute time cap. Your team score will be each members best snatch and clean and jerk added together. 

Movement Standards

Snatch 

  • You do not have to perform a full squat when receiving the bar overhead.
  • You are permitted to power snatch, split snatch, squat snatch.
  • Hang snatch variations will not be permitted.
  • You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
  • At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
  • You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
  • “Press-outs” are permitted. However, at no point can the barbell make contact with the top of an athletes head or their shoulders.

Clean and Jerk

  • You do not have to perform a full squat when receiving the bar on the shoulders.
  • You are permitted to power clean, split clean or squat clean.
  • Hang clean variations will not be permitted.
  • You are permitted to shoulder press, push press, push jerk or split jerk.
  • The bar can at no point be in the back rack position.
  • You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
  • At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
  • You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
  • “Press-outs” are permitted. However, once the athlete attempts to drive the barbell overhead and the barbell leaves the front rack position, at no point can the barbell then make contact with the top of an athletes head or their shoulders.

Scoring: For Repetitions: More is Better

Rx Teams
8 AMRAP 1 Legless Rope Climb - 15ft
5/3 Strict HSPU - 30"
10 Alternating Pistols
 --1 Minute Rest --
8 AMRAP 2 Rope Climbs - 15ft
12/8 HSPU
25 Air Squats
*Partners will go round for round*
*Tag is required*

 

Scaled Teams
8 AMRAP 1 Rope Climb - 15ft
10 Hand Release Push-ups
10 Alternating Reverse Goblet Lunge 50/35lb
 --1 Minute Rest --
8 AMRAP 10 Russian KB Swings 24/16kg
8 Left Arm DB Push Press 50/35lb
8 Right Arm DB Push Press 50/35lb
25 Air Squats
*Partners will go round for round*
*Tag is required*
*Penalty option for scaled teams and masters scaled teams: if one partner cannot perform a movement, they may tag in their partner for that one movement only by performing 10 burpee box jump overs @24/20"*

Event Flow 

Teams will begin on the start of their lane mats facing the rig, on the call of 3,2,1 go they will begin their
first amrap. 1 partner will complete a full round before tagging out their partner. You will repeat this for
8-minutes. Then there will be a 1-minute rest, then part 2 will start. This will also follow the same format
of a round for round with your partner. Your teams score is the total number of repetitions completed
at the end of the 2nd amrap. You must physically tag your partner before they start their round.

Movement Standards

Rope Climb/Legless Rope Climb

  • In the rope climb the athlete ascends the rope until they can touch the designated height.
  • Jumping up on each ascend is permitted
  • Athletes must show control as they come down. No dropping from the top.
  • For legless, the athlete’s legs must not aid in the climb, but can be used on the way down.

Kipping/Strict 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.
  • At the bottom, the athlete’s head contacts the ground. The feet do not need to remain in contact
    with the wall for the entire movement. While the palm of the hands must stay within the width
    of the box marked on the ground, the fingers may extend past the line. This workout calls for
    both Kipping and Strict reps. *30” width

Pistols

  • This is standard pistol where the athlete performs a single leg squat while the other leg is held off
    the floor.
  • The crease of the hip must be clearly visible below the top of the knee.
  • Full knee and hip extension is required before the non-working foot contacts the ground.
  • The athlete may use their hand to hold their non-working leg off the ground.
  • Athletes must alternate legs after each successful repetition.

Air Squats

  • This is standard squat where the crease of the hip must be clearly visible below the top of the
    knee.
  • Full knee and hip extension is required at the top of each repetition.
  • You may not have your hands touching your body during your repetitions.

Hand Release Push-ups

  • 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 hand release push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground.
  • Your feet must always remain on the ground.

Goblet Reverse Lunge

  • The dumbbell must be held in front of the torso, not resting on the shoulder. It may rest on the
    athlete’s chest.
  • The athlete must start by standing tall with the dumbbell in position, then lunging backwards
    until the back knee clearly contacts the ground.
  • Full knee and hip extension is required on the top of each repetition. You must alternate legs.

Russian Kettle Bell Swing

  • The kettle bell must move through the athlete’s legs with straight arms
  • The athlete must swing the kettle bell 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

Single-Arm Dumbbell Push Press

  • The dumbbell must contact the athlete’s shoulder before the repetition can start.
  • Full arm, knee and hip extension is required for the repetition to count.
  • This is push press or strict press, no jerks will be allowed.
  • Athletes must always maintain their grip on the dumbbell.
  • No dropping of the dumbbell at any time.

 

Scoring: For Time: Fastest is Better | Time Cap: 20

Competitive Teams
20 Minute Time Cap
4 Rounds 25 Wallballs 20/10ft, 14/9ft
10 Axle Bar Shoulder to Overhead 120/80lb
4 Rounds 100ft Single Arm Front Rack Walking Lunge 24/16kg
100ft Single Arm Overhead Walking Lunge 24/16kg
4 Rounds 25 Axle Bar Deadlifts 120/80lb
10 Barbell Facing Burpees
  Cross Finish Line
*Teams share work as needed*
*No tags required*
*One team mate working at a time*

 

Open/ Open Masters Teams
20 Minute Time Cap
4 Rounds 25 Wallballs 20/10ft, 14/9ft
10 Axle Bar Shoulder to Overhead 120/80lb
4 Rounds 100ft Single Arm Front Rack Walking Lunge 24/16kg
100ft Single Arm Overhead Walking Lunge 16/12kg
4 Rounds 25 Axle Bar Deadlifts 120/80lb
10 Barbell Facing Burpees
  Cross Finish Line
*Teams share work as needed*
*No tags required*
*One team mate working at a time*

Event Flow

Athletes will begin at the end of their lane mat, on the call of 3,2,1 go they will race to their wall ball station and begin their first round. You must complete all 4 rounds of the first couplet before advancing to the next section. Teams may share the repetitions anyway they choose; no tag is required. Your team score is your total time to finish or total repetitions completed at the end of the 20-minute time cap.

Movement Standards

Wallballs

  • The athlete must begin each rep with the both legs completely straight, hips extended, the entire bottom of the foot in contact with the floor, display an upright body posture, while holding the Med Ball in the front of the body.
  • To begin a repetition, while holding the med ball in front of the body the athlete must descend in their squat to a point when the crease of their hip is clearly below the top of the knee cap.
  • The athlete must the stand-up ad throw the ball to the designated target, making contact at or above the target height.

Axle Shoulder to Overhead

  • The athlete may press, push press, push jerk or split jerk.
  • The must begin each repetition with the bar in the “Front Rack” position.
  • The athlete must end each repetition with the
    bar overhead, over the centreline of the body, full foot contact with floor, knees extended, hips
    extended, elbows extended, showing control.

Toes Through Rings

  • To begin each repetition, the athlete must be hanging from the rings, elbows completely extended, with heels must passing behind the frontal plane of the rings.
  • To complete each repetition the athlete must have their shoes break the frontal plane of the rings, simultaneously passing some part of their shoe through the opening of each ring.

Axle Bar Deadlift

  • The athlete will begin the repetition with the bar resting on the mat (i.e. not bouncing).
  • The athlete will end each repetition by lifting the bar to a standing position, with the hips and
    knees completely extended, full foot contact with floor, elbows locked and shoulders behind the barbell.
  • The athlete may perform touch n go reps, provided there is no obvious “bouncing” motion of the
    barbell. The athlete may perform drop the bar from the hips/standing position. However, the barbell
    must be settled prior to lifting.

Bar Facing Burpees

  • The athlete will begin each repetition by getting their chest in full contact with the floor, perpendicular to the barbell.
  • From here, the athlete must jump both feet forward in unison, towards the barbell, to get to a standing position. “Stepping up” will not be permitted.
  • From here, the athlete may choose to immediately jump over the bar or walk for and then jump over the bar.
  • The action of jumping over the bar must be performed by jumping and landing with both feet, in unison.

Single Arm Overhead/Front Rack Dumbbell Walking Lunge

  • The dumbbell must remain overhead while the athlete is lunging.
  • The back knee must make contact with the ground.
  • Stepping through the lunge is allowed as long as movement requirements are met.
  • Full hip and knee extension are required at the top of each rep.
  • An unbroken section of 10 feet is required before setting the dumbbell down or switching arms.
  • For the front rack walking lunge, the kb must remain in contact with the shoulder with the
    elbow facing forward or downwards, not out to the side.

Scoring: For Time: Fastest is Better | Time Cap: 15

Rx Teams
15 Minute Time Cap
3 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 5ft HS Walk - 180 Degree Turn - 5ft HS Walk 
Unbroken = 1 Rep
20 Unbroken Double Unders Each
1 Rep 5ft HS Walk - 180 Degree Turn - 5ft HS Walk 
Unbroken = 1 Rep
6 Rep [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 10ft HS Walk - 180 Degree Turn - 10ft HS Walk 
Unbroken = 1 Rep
40 Unbroken Double Unders
1 Rep 10ft HS Walk - 180 Degree Turn - 10ft HS Walk 
Unbroken = 1 Rep
9 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 15ft HS Walk - 180 Degree Turn - 15ft HS Walk 
Unbroken = 1 Rep
60 Unbroken Double Unders
1 Rep 15ft HS Walk - 180 Degree Turn - 15ft HS Walk 
Unbroken = 1 Rep
12 Reps [1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle Up] Unbroken = 1 Rep
1 Rep 20ft HS Walk - 180 Degree Turn - 20ft HS Walk 
Unbroken = 1 Rep
80 Unbroken Double Unders
1 Rep 20ft HS Walk - 180 Degree Turn - 20ft HS Walk 
Unbroken = 1 Rep
 

 

15 Minute Time Cap
3 Reps [2 Hanging Leg Raises + 2 Kipping Pull-ups] Unbroken = 1 Rep
TM 1 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
TM 2 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
20 Single Unders Each
6 Reps [2 Hanging Leg Raises + 2 Kipping Pull-ups] Unbroken = 1 Rep
TM 1 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
TM 2 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
40 Single Unders Each
9 Reps [2 Hanging Leg Raises + 2 Kipping Pull-ups] Unbroken = 1 Rep
TM 1 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
TM 2 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
60 Single Unders Each
12 Reps [2 Hanging Leg Raises + 2 Kipping Pull-ups] Unbroken = 1 Rep
TM 1 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
TM 2 25ft Single Arm Front Rack DB Walking Lunge 35/25lb
80 Single Unders Each

Rx Teams Event Flow

Athletes will begin on the start of their mat, on the call of 3,2,1 go they will race to the rig and begin their first unbroken pull up complex. You must complete 1 toe to bar, 1 chest to bar and 1 bar muscle up unbroken before coming down. This will count as 1 repetition. Then once onto the unbroken handstand walk, one partner must be successful in completing the set before handing off the attempt or continuing in the event. Then, each partner must complete an unbroken set of double unders before advancing back to the handstand walk. You will complete the workout in order until both team members cross the
finish line, or the 15-minute time cap expires. You may share the work in this event anyway you want between your team, provided you complete the unbroken segments as described.

Open Teams/ Open Master Teams Event Flow

Athletes will begin on the start of their mat, on the call of 3,2,1 go they will race to the rig and begin their first unbroken pull up complex. You must complete 2 hanging leg raises and 2 kipping pull ups unbroken before coming down. This will count as 1 repetition. Then you will begin your dumbbell front rack walking lunge, one partner must complete 25 unbroken section before handing the dumbbell to their partner who is following behind. Then the second teammate will lunge back to skipping ropes. Then, each partner must complete their set of single unders with one partner working at a time. You will complete the workout in order until both team members cross the finish line, or the 15-minute time cap expires. You may share the work in this event anyway you want between your team, provided you complete the unbroken segments as described.

Movement Standards

Toes to Bar

  • In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
    At the start of each rep, the arms must be fully extended with the feet off the ground, and the
    feet must be brought back behind the bar and the rest of the body
  • Both feet must come into contact with the bar at the same time, inside the hands.

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.

Bar Muscle Up

  • In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
  • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

Handstand Walk

  • The athletes can kick up into the first 5 feet of the mat.
  • The hands must clearly pass over the designated lines for each round.
  • You must stay on your mat, if any part of your hand touches outside, you will have to restart the
    attempt.
  • Each 5-foot increment successfully completed will equal 1 point.

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.

Single Under

  • This is a standard single-under in which the rope passes completely under the feet once for each
    jump. The rope must spin forward for the rep to count.

Dumbbell Front Rack Walking Lunge

  • The dumbbell must be held on the shoulder with the athlete maintaining grip around the
    handle.
  • Either arm may be used to hold the dumbbell.
  • The back knee must make clear contact with the ground.
  • You may step through as long as you reach a full upright position with open hips and full knee extension.
  • 1 point for every 5-foot section completed.

Hanging Leg Raises

  • The arms and hips must be fully extended at the bottom and the feet must be brought back
    behind the bar, not out front.
  • The heels must be elevated to clearly cross the horizontal plane of the crease of the hips
  • Legs can be straight or bent as long as the movement standards are met.

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.

Scoring: For Repetitions: More is Better

Rx Teams
3 AMRAP
TM 1  30/20 Calories Row
Then both partners complete
  45 Dual DB Thrusters 50/35lb
TM 2  AMRAP Calories Row Remaining Time

 

Open/ Open Master Teams
3 AMRAP
TM 1  30/20 Calories Row
Then both partners complete
  45 Dual DB Thrusters 35/25lb
TM 2  AMRAP Calories Row Remaining Time

 

Event Flow

Athletes will begin standing behind their rower, on the call of 3,2,1 go partner 1 will jump on and begin
their row for calories. Once completed both team members will advance to their dumbbells and begin
working on their 45 thrusters. Teams can split the repetitions anyway they choose. Once completed,
partner 2 will get on the rower and finish off the amrap rowing for as many calories as possible. Your
team score is your total repetitions completed + total calories acquired in the 3-minutes.

Movement Standards

Rower

  • Athletes can adjust the dampener as needed.
  • The monitor must be reset to 0 calories before the 2nd teammate begins their row.
  • The display must clearly read the designated calories before the athlete will be permitted to
    get off.

Dumbbell Thruster

  • The first repetition may be a squat clean thruster.
  • Both heads of the dumbbell must make contact with the shoulders during the squat portion of the lift.
  • No jerks will be permitted.
  • Full knee, hip and arm extension at the top of the repetition are required.
  • The hip crease must clearly be seen below the top of the knee at the bottom of each repetition.