2018-2019 WZA Miami Workouts

Workout 1 – Bay Watch

Day 1 / Friday, January 18, 2019

All Indy Divisions

For Time:

5k Run

Time-Cap: None

Elite Teams of 4

For Time:

5K Run

Time-cap: None
Scored: Total Time

Elite Teams of 3

For Time:

5K Run

Time-cap: None
Scored: Total Time of All 3

Rx Teams of 3

For Time:

5K Run

Time-cap: None
Scored: Total Time of All 3

Intermediate Teams of 3

For Time:

5K Run

Time-cap: None
Scored: Total Time of All 3

Scaled Teams of 3

For Time:

5K Run

Time-cap: None
Scored: Total Time of All 3

Adaptive Rx Seated

For Time:

3 Mile Wheel
400m Swim

Time-cap: None

Adaptive Scaled Seated

For Time:

1 Mile Wheel
400m Swim

Time-cap: None

Adaptive Rx Standing

For Time:

5K Run

Time-cap: None

Adaptive Scaled Standing

For Time:

1 Mile Wheel
400m Swim

Time-cap: None

Workout 2 – Double Vision

Day 1 / Friday, January 18, 2019

Elite Division

For Time:

15-12-9-12-15

Double Dumbbell Snatch (50/35)

Burpee Box Jump Over (30/24′)

Time-Cap: 12 Minutes

WORKOUT DESCRIPTION

FLOW

The workout begins with athletes on the starting mat. On go, they’ll proceed to their set of dumbbells and perform the set of 15 double dumbbell snatches. From there, they’ll advance to the box and perform 15 box-facing burpee box jump overs. They’ll then advance the box to the next section, and head back to the dumbbells for the set of 12 of each movement, then 9 of each movement, then another round of 12 of each movement, and finally, one more round of 15 of each movement. Once finished with their final burpee box jump over, they’ll sprint to the finish mat where the judge will record their time.

If the team is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.

WORKOUT DESCRIPTION

DOUBLE DUMBBELL SNATCH

The Double Dumbbell Snatch is performed to a similar standard as a single arm dumbbell snatch. The athlete performs the exercise with two dumbbells instead of one. A successful rep starts with the dumbbells in contact with the the ground and finishes with both of them locked out overhead, with the athlete’s knees and hips fully extended. The dumbbell’s must be lifted overhead in one swift motion, not touching the hip, torso or shoulders in any way. At the bottom, only one head of each dumbbell needs to touch the ground. Touch and go is permitted.

– – –

BURPEE BOX JUMP OVER

The Burpee Box Jump Over requires the athlete must perform the burpee portion of the movement facing the box. Both feet must kick back, then touch their chest to the ground. Then, both come back at the same time (regionals and games standard). A 2-foot take off is required, and the athlete may clear the box; full extension at the top of the box is not required. Only feet may touch the box, no hands or other body parts. The athlete may step down. If the athlete misses the jump, only the jump needs to be performed again.

The rep is counted once the athlete’s feet touch the ground on the other side of the box.

Step overs are allowed for the scaled division.

Rx

For Time:
15-12-9-12-15

Double Dumbbell Snatch (50/35lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Intermediate

For Time:
15-12-9-12-15

Double Dumbbell Snatch (40/25lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Scaled

For Time:
15-12-9-12-15

Double Dumbbell Snatch (35/20lbs)
Burpee Box Jump Over (24/20″)
*Step Overs Allowed

Time-cap: 12 Minutes

Masters 35-39

For Time:
15-12-9-12-15

Double Dumbbell Snatch (50/35lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Masters 40-44

For Time:
15-12-9-12-15

Double Dumbbell Snatch (50/35lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Masters 45-49

For Time:
15-12-9-12-15

Double Dumbbell Snatch (40/25lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Masters 50-54

For Time:
15-12-9-12-15

Double Dumbbell Snatch (40/25lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Masters 55+

For Time:
15-12-9-12-15

Double Dumbbell Snatch (40/25lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Teenagers 13-15

For Time:
15-12-9-12-15

Double Dumbbell Snatch (35/20lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Teenagers 16-18

For Time:
15-12-9-12-15

Double Dumbbell Snatch (40/25lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Adaptive Rx Seated

For Time:
15-12-9-12-15

Double Db Swing & Press (35/20lbs)
Box U-Turns

Time-cap: 12 Minutes

Adaptive Scaled Seated

For Time:
15-12-9-12-15

Alt Single Arm Db Snatch (35/20lbs)
Box U-Turns

Time-cap: 12 Minutes

Adaptive Rx Standing

For Time:
15-12-9-12-15

Single Dumbbell Snatch (50/35lbs)
Burpee Box Jump Over (24/20″)

Time-cap: 12 Minutes

Adaptive Scaled Standing

For Time:
15-12-9-12-15

Single Arm Db Snatch (35/20lbs)
Burpee Box Jump Over (24/20″)
*Step Overs Allowed

Time-cap: 12 Minutes

Elite Teams of 4

For Time:
In M/F pairs

50 Alt Burpee Box Jump Over (30/24″)
75 Alt Double Db Snatch (50/35lbs)
50 Pairs Syncro Toes To Bar

Time-cap: 12 Minutes

Elite Teams of 3

For Time:

75 Pairs, Alt Burpee Box Jump Over (30/24″)
100 Pairs, Alt Single Db Snatch (50/35lbs)
75 Syncro Toes To Bar

Time-cap: 12 Minutes

Rx Teams of 3

For Time:

75 Pairs, Alt Burpee Box Jump Over (24/20″)
100 Pairs, Alt Single Db Snatch (50/35lbs)
75 Syncro Toes To Bar

Time-cap: 12 Minutes

Intermediate Teams of 3

For Time:

75 Pairs, Alt Burpee Box Jump Over (24/20″)
100 Pairs, Alt Single Db Snatch (40/25lbs)
75 Syncro Toes To Bar

Time-cap: 12 Minutes

Scaled Teams of 3

For Time:

75 Pairs, Alt Burpee Box Jump Over (24/20″)
100 Pairs, Alt Single Db Snatch (35/20lbs)
100 Total Toes To Bar

Time-cap: 12 Minutes

Workout 3 – Special Delivery

Day 1 / Friday, January 18, 2019

Elite Division

For Time:

5/4 Rope Climbs (1st climb legless)
45ft Sandbag Carry (200/140lb)
9 Thrusters (115/80lb)
45ft Sandbag Carry

4/3 Rope Climbs (1st climb legless)
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs (1st climb legless)
45ft Sandbag Carry
21 Thrusters

Time-Cap: 8 Minutes

WORKOUT DESCRIPTION

FLOW

The workout begins with athletes on the starting mat. On go, they’ll proceed to the rope to perform the required number of rope climbs. Once complete, The athlete will proceed to their sandbag, where they’ll pick it up, and carry to and from for three total trips, for a total of 45ft. The athlete will drop the sandbag on the side closest to their barbell, and then perform the required number of thrusters. Once done, they’ll pick up the sandbag for three total trips, returning to the rope climbs, where they’ll complete round two. They’ll continue in similar fashion until they complete their 21st thruster, at which point they’ll proceed over their barbell to the finish mat. If the athlete is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.

WORKOUT DESCRIPTION

LEGLESS ROPE CLIMB

Athlete must ascend the rope to touch the crossbeam at the top. Jumping to begin is permitted. The athlete may not use their feet, thighs or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete can “hook” or do whatever they need to support their descent.

– – –

ROPE CLIMB

Athlete must ascend the rope to touch the required height. Jumping to begin is permitted. Athlete must come down in a control manner.

– – –

SANDBAG CARRY

The athlete can use any method to lift the bag. Once the bag is lifted, the athlete can begin the carry in a fully extended position. If the athlete’s foot crosses the designated start line during the carry, they must step behind that line before beginning the carry. The carry must be performed with the bag in the frontal plane. The bag cannot be placed on the shoulder or back. A successful carry must start with both feet clearly behind the start line and finish with both feet clearly in front of the finish line.

– – –

THRUSTERS

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into a thruster is allowed when the bar is taken from the floor. If the barbell is dropped from above, the barbell must settle before the athlete picks it up; for the next repetition. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body for the rep to count.

Rx

For Time:

5/4 Rope Climbs
45ft Sandbag Carry (200/140lb)
9 Thrusters (115/80lb)
45ft Sandbag Carry

4/3 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Intermediate

For Time:

4/3 Rope Climbs
45ft Sandbag Carry (150/100lb)
9 Thrusters (95/65lb)
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

2/1 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Scaled

For Time:

4/3 Rope Climbs (12ft)
45ft Sandbag Carry (100/70lb)
9 Thrusters (95/65lb)
45ft Sandbag Carry

3/2 Rope Climbs (12ft)
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

2/1 Rope Climbs (12ft)
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Masters 35-39

For Time:

5/4 Rope Climbs
45ft Sandbag Carry (200/140lb)
9 Thrusters (115/80lb)
45ft Sandbag Carry

4/3 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Masters 40-44

For Time:

5/4 Rope Climbs
45ft Sandbag Carry (175/120lb)
9 Thrusters (105/75lb)
45ft Sandbag Carry

4/3 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Masters 45-49

For Time:

5/4 Rope Climbs
45ft Sandbag Carry (150/100lb)
9 Thrusters (105/75lb)
45ft Sandbag Carry

4/3 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Masters 50-54

For Time:

4/3 Rope Climbs
45ft Sandbag Carry (150/100lb)
9 Thrusters (95/65lb)
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

2/1 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Masters 55+

For Time:

4/3 Rope Climbs
45ft Sandbag Carry (100/70lb)
9 Thrusters (95/65lb)
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

2/1 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Teenagers 13-15

For Time:

4/3 Rope Climbs
45ft Sandbag Carry (100/70lb)
9 Thrusters (95/65lb)
45ft Sandbag Carry

3/2 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

2/1 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Teenagers 16-18

For Time:

5/4 Rope Climbs
45ft Sandbag Carry (150/100lb)
9 Thrusters (105/75lb)
45ft Sandbag Carry

4/3 Rope Climbs
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope climbs
45ft Sandbag Carry
21 Thrusters

Time-cap: 8 Minutes

Adaptive Rx Seated

For Time:

1 Rope Climbs (10/7′)
45ft sled pull (100/50lbs)
9 Sh2OH (75/35lbs)
45ft sled pull

1 Rope Climbs
45ft sled pull
15 Sh2OH
45ft sled pull

1 Rope Climbs
45ft sled pull
21 Sh2OH

*45ft pull is broken into 15ft increments
Time-cap: 8 Minutes

Adaptive Scaled Seated

For Time:

1 lay to stand climb
45ft sled pull (45/35lb)
9 Sh2OH (45/35lb)
45ft sled pull

1 lay to stand climb
45ft sled pull
15 Sh2OH
45ft sled pull

1 lay to stand climb
45ft sled pull
21 Sh2OH

*45ft pull is broken into 15ft increments
Time-cap: 8 Minutes

Adaptive Rx Standing

For Time:

4/3 Rope Climbs (12ft)
45Ft Sandbag Carry (100, 70lb)
9 Thrusters (95/65lb)
45Ft Sandbag Carry

3/2 Rope Climbs
45Ft Sandbag Carry
15 Thrusters
45Ft Sandbag Carry

2/1 Rope Climbs
45Ft Sandbag Carry
21 Thrusters

Time-Cap: 8 Minutes

Adaptive Scaled Standing

For Time:

5 rope pull ups
45ft Sandbag Carry (50/35lb)
9 thrusters (45/35lb)
45ft Sandbag Carry

4 rope pull ups
45ft Sandbag Carry
15 thrusters
45ft Sandbag Carry

3 rope pull ups
45ft Sandbag Carry
21 thrusters

*45ft carry is broken into 15ft increments
*It can be done UB w/o drop of carry
*Farmers always tell the story

Time-cap: 8 Minutes

Elite Teams of 4

For Time:

Female 1
21 Thrusters (80lb)
45ft Sandbag Carry (140lb)
3 Legless Rope Climbs
45ft Sandbag Carry
21 Thrusters

Female 2
15 Thrusters (80lb)
45ft Sandbag Carry (140lb)
5 Legless Rope Climbs
45ft Sandbag Carry
15 Thrusters

Male 1
21 Thrusters (115lb)
45ft Sandbag Carry (200lb)
3 Legless Rope Climbs
45ft Sandbag Carry
21 Thrusters

Male 2
15 Thrusters (115lb)
45ft Sandbag Carry (200lb)
5 Legless Rope Climbs
45ft Sandbag Carry
15 Thrusters

Time-cap: 12 Minutes

Elite Teams of 3

For Time:

Athlete 1
21 Thrusters (115/80lb)
45ft Sandbag Carry (200/140lb)
3 Legless Rope Climbs
45ft Sandbag Carry
21 Thrusters

Athlete 2
18 Thrusters
45ft Sandbag Carry
4 Legless Rope Climbs
45ft Sandbag Carry
18 Thrusters

Athlete 3
15 Thrusters
45ft Sandbag Carry
5 Legless Rope Climbs
45ft Sandbag Carry
15 Thrusters

Time-cap: 12 Minutes

Rx Teams of 3

For Time:

Athlete 1
21 Thrusters (115/80lb)
45ft Sandbag Carry (200/140lb)
3 Rope Climbs (1 LL + 2 RC)
45ft Sandbag Carry
21 Thrusters

Athlete 2
18 Thrusters
45ft Sandbag Carry
4 Rope Climbs (2 LL + 2 RC)
45ft Sandbag Carry
18 Thrusters

Athlete 3
15 Thrusters
45ft Sandbag Carry
5 Rope Climbs (3 LL + 2 RC)
45ft Sandbag Carry
15 Thrusters

Time-cap: 12 Minutes

Intermediate Teams of 3

For Time:

Athlete 1
21 Thrusters (95/65lb)
45ft Sandbag Carry (150/100lb)
3 Rope Climbs
45ft Sandbag Carry
21 Thrusters

Athlete 2
18 Thrusters
45ft Sandbag Carry
4 Rope Climbs
45ft Sandbag Carry
18 Thrusters

Athlete 3
15 Thrusters
45ft Sandbag Carry
5 Rope Climbs
45ft Sandbag Carry
15 Thrusters

Time-cap: 12 Minutes

Scaled Teams of 3

For Time:

Athlete 1
21 Thrusters (95/65lb)
45ft Sandbag Carry (100/70lb)
1 Rope Climbs (15/12ft)
45ft Sandbag Carry
21 Thrusters

Athlete 2
18 Thrusters
45ft Sandbag Carry
2 Rope Climbs
45ft Sandbag Carry
18 Thrusters

Athlete 3
15 Thrusters
45ft Sandbag Carry
3 Rope Climbs
45ft Sandbag Carry
15 Thrusters

Time-cap: 12 Minutes

Workout 4 – Ski School

Day 2 / Saturday, January 19, 2019

Elite Division

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

WORKOUT DESCRIPTION

FLOW

At the start of the workout , the athlete will start the ski for calories. Once finished, the athlete will follow the path to the water and swim 250m, after which the athlete will re-enter the field and follow the path back to the jump rope station. Each set of jump rope will be performed on one station. The athlete will advance after the completion of every prescribed set of repetitions in the jump rope station.

Each set of jump ropes must be performed unbroken, if the athlete breaks at any point during the set, a 5 calorie penalty will be added to the final ski erg. There will only be 1 penalty per station for a maximum total of 3 penalties totaling up to 15 calories.

The athlete will then move to the ski erg to complete the total amount of calories required including the penalties.

Once the prescribed number of calories is reached (plus potential penalty calories). The athlete will finish the workout on their start mat.

If the athlete is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.

WORKOUT DESCRIPTION

SKI ERG

Feet must remain on the ski erg platform at all times. We strongly advise athletes use shoes while standing on the ski erg platform. Hands must stay in between the black bars of the platform at all times.

– – –

DOUBLE UNDERS

This is a 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 UNDERS

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.

Rx

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Intermediate

For Time:

35/25 Calorie Ski Erg
250m Swim
40 UB Double Unders
40 UB Double Unders
40 UB Double Unders
35/25 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Scaled

For Time:

30/20 Calorie Ski Erg
250m Swim
25 UB Dubs or 75 UB Singles
25 UB Dubs or 75 UB Singles
25 UB Dubs or 75 UB Singles
30/20 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Masters 35-39

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Cal Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Masters 40-44

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Masters 45-49

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Masters 50-54

For Time:

35/25 Calorie Ski Erg
250m Swim
40 UB Double Unders
40 UB Double Unders
40 UB Double Unders
35/25 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Masters 55+

For Time:

35/25 Calorie Ski Erg
250m Swim
40 UB Double Unders
40 UB Double Unders
40 UB Double Unders
35/25 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Teenagers 13-15

For Time:

35/25 Calorie Ski Erg
250m Swim
40 UB Double Unders
40 UB Double Unders
40 UB Double Unders
35/25 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Teenagers 16-18

For Time:

40/30 Calorie Ski Erg
250m Swim
50 UB Heavy Double Unders
50 UB Heavy Double Unders
50 UB Heavy Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Adaptive Rx Seated

For Time:

50/30 Calorie Ski Erg
50 UB Bull Whips
50 UB Bull Whips
50 UB Bull Whips
50/30 Calorie Ski Erg

*+5 cal for every break
Time-cap: 14 Minutes

Adaptive Scaled Seated

For Time:

30/20 Calorie Ski Erg
50 UB Bull Whips
50 UB Bull Whips
50 UB Bull Whips
30/20 Calorie Ski Erg

*+5 cal for every break
Time-cap: 14 Minutes

Adaptive Rx Standing

For Time:

40/30 Calorie Ski Erg
250m Swim
40 UB Double Unders
40 UB Double Unders
40 UB Double Unders
40/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Adaptive Scaled Standing

For Time:

50/30 Calorie Ski Erg
25 UB Dubs or 75 UB Singles
25 UB Dubs or 75 UB Singles
25 UB Dubs or 75 UB Singles
50/30 Calorie Ski Erg

*+5 cal for every break
Time-Cap: 14 Minutes

Elite Teams of 4

For Time:

Female/Female Pair
40 Ski Cals
250m Swim
40 Ski Cals

Male/Male Pair
50 Ski Cals
250m Swim
50 Ski Cals

+

21-15-9
Worm Squat
Worm Push Press

*When pair A completes their Ski, pair B is released to start their work
*Both pairs must complete all Ski/Swim/Ski before worm is started
*Goal is 2:00 at least on worm

Time-cap: 20 Minutes

Elite Teams of 3

For Time:

50/40 Calorie Ski Erg
250m Swim
50/40 Calorie Ski Erg

*Follow the leader style
Time-cap: 17 Minutes

Rx Teams of 3

For Time:

45/35 Calorie Ski Erg
250m Swim
45/35 Calorie Ski Erg

*Follow the leader style
Time-cap: 17 Minutes

Intermediate Teams of 3

For Time:

40/30 Calorie Ski Erg
250m Swim
40/30 Calorie Ski Erg

*Follow the leader style
Time-cap: 17 Minutes

Scaled Teams of 3

For Time:

30/20 Calorie Ski Erg
250m Swim
30/20 Calorie Ski Erg

*Follow the leader style
Time-cap: 17 Minutes

Workout 5 – The Ocho Chipper

Day 2 / Saturday, January 19, 2019

Elite Division

For Time:

30/20 Bar Muscle Up
30 Hang Power Cleans (165/115lb)
30 Deficit HSPU (6/4″)
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

WORKOUT DESCRIPTION

BAR MUSCLE-UP

The bar muscle up begins with the athlete at a dead hang on the pull-up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull-up bar.

At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull-up bar in the position of support.

– – –

PULL-UP (SCALED)

This is a standard chin-over-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. Overhand, underhand, or mixed grip are all permitted.

– – –

HANG POWER CLEAN

Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed.

– – –

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. The feet do not need to remain in contact with the wall for the entire movement, but both must touch the wall at the top of the movement. Kipling is allowed.

– – –

FRONT SQUAT

In the front squat, the barbell must be held in the front rack position. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean on the first repetition will count as a repetition as long as all the above requirements are met.

– – –

TOES TO BAR

The athlete must go from a full hang position to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

– – –

HANGING KNEE RAISE (SCALED)

Each rep consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar and finishes with both the athlete’s knees passing above their hip crease.

– – –

SHOULDER TO OVERHEAD

The athlete must start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.) The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body for the rep to count.

– – –

BURPEE TO TARGET (SCALED)

Athletes performing a burpee to target require the athlete jumps their feet back and places their chest and thighs to the ground. Athletes will then have to step or jump their feet to a standing position. Then, with a two foot take-off, must jump and touch the pull-up bar with both hands simultaneously.

Rx

For Time:

30/20 Bar Muscle Up
30 Hang Power Cleans (155/105lb)
30 Deficit HSPU (4/2″)
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Intermediate

For Time:

15/10 Bar Muscle Up
30 Hang Power Cleans (135/95lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Scaled

For Time:

30/20 Pull Ups
30 Hang Power Cleans (105/75lb)
30 Burpee To Pull Up Bar Target
30 Front Squat
30 Hang Knee Raises
30 Shoulder to OH

Masters 35-39

For Time:

30/20 Bar Muscle Up
30 Hang Power Cleans (155/105lb)
30 Deficit HSPU (4/2″)
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Masters 40-44

For Time:

20/15 Bar Muscle Up
30 Hang Power Cleans (145/100lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Masters 45-49

For Time:

15/10 Bar Muscle Up
30 Hang Power Cleans (135/95lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Masters 50-54

For Time:

15/10 Bar Muscle Up
30 Hang Power Cleans (135/95lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Masters 55+

For Time:

12/8 Bar Muscle Ups
30 Hang Power Cleans (115/80lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Teenagers 13-15

For Time:

15/10 Bar Muscle Up
30 Hang Power Cleans (115/80lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Teenagers 16-18

For Time:

20/15 Bar Muscle Up
30 Hang Power Cleans (145/100lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

Adaptive Rx Seated

For Time:

30/20 Pull-ups
30 Hang Power Cleans (95/45lb)
30 Push Ups
15 Curls
60 Russian seated DB Twists (35/20lb)
30 Shoulder to OH

Higher Injury (85, 35lb)
Dumbbell Russian Twists (35, 20lb)

Adaptive Scaled Seated

For Time:

30/20 Pull-ups
30 Hang Power Cleans (45/35lb)
15 Push Ups
30 Barbell Curls
60 Russian Seated Twists
30 Shoulder to OH

Adaptive Rx Standing

For Time:

30/20 Pull-ups
30 Hang Power Cleans (155/105lb)
30 Burpees
30 Front Squat
30 Toes To Bar
30 Shoulder to OH

SAA Barbell (115, 80lb), 22 Toes 2 Bar, push ups, SLA 140/95, Box Squats

Adaptive Scaled Standing

For Time:

30 Jumping Pull-ups
30 Hang Power Cleans (95/65lb)
30 Burpees
30 Front Box Squats
30 Hang Knee Raises
30 Shoulder to OH

SAA Barbell (75, 50lb), 22 knee raises
SLA (70, 50lb)

Elite Teams of 4

For Time:

20 Synchronized Bar Muscle-ups
40 Synchronized Deficit Handstand Push-ups (6/4″)
50ft Worm Lunge
20 Synchronized Bar Muscle-ups
40 Synchronized Deficit Handstand Push-ups
75ft Worm Lunge
20 Synchronized Bar Muscle-ups
40 Synchronized Deficit Handstand Push-ups
100ft Worm Lunge

*2 athletes working at a time until lunge
Time-cap: 20 Minutes

Elite Teams of 3

For Time:

20 Syncro Bar Muscle-ups
40 Syncro Deficit HSPU (6/4″)
50 Hang Power Cleans (165/115lb)
20 Syncro Bar Muscle-ups
40 Syncro Deficit HSPU
50 Front Squat
20 Syncro Bar Muscle-ups
40 Syncro Deficit HSPU
50 Shoulder-to-OH

Rx Teams of 3

For Time:

20 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Hang Power Cleans (155/105lb)
20 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Front Squats
20 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Shoulder-to-OH

Intermediate Teams of 3

For Time:

15/10 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Hang Power Clean (135/95lb)
15/10 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Front Squats
15/10 Syncro Bar Muscle-ups
30 Syncro HSPU
50 Shoulder-to-OH

Scaled Teams of 3

For Time:

50 Pull-ups*
25 HSPU**
50 Hang Power Clean (115/80lb)
50 Pull-ups*
25 HSPU**
50 Front Squats
50 Pull-ups*
25 HSPU**
50 Shoulder-to-OH

*1 hanging from pull-up bar while other completes reps
**1 holding handstand position while other completes reps

Workout 6 – Circus Act

Day 3 / Sunday, January 20, 2019

Elite Division

For Time:

40ft Obstacle HS Walk
5 Snatches (225/145lb)

40ft Obstacle HS Walk
3 Snatches (255/160lb)

40ft Obstacle HS Walk
1 Snatch (275/175lb)

Time-Cap: 6 Minutes

WORKOUT DESCRIPTION

FLOW

This workout will be performed for time, in chipper style. On go, athletes will head from the starting mat and perform the handstand walk (or overhead carry, for scaled) from the required line to line. Once complete, they’ll head to their pre-loaded barbell to complete 5 snatches. Each set of handstand walk (or overhead carry) and snatch must be completed within a 2:00 window in order to earn the next two minutes. If the athlete completes it in under 2:00, they’ll begin their second set of the handstand walk (or overhead carry, for scaled) and then add weight to the barbell and perform their set of 3 snatches. If performed under the 4:00 mark, they’ll perform their last set of the handstand walk (or overhead carry, for scaled) and then 1 snatch at the final weight. Once complete, they’ll sprint to the finish mat where the judge will record their time.

If the team is unable to complete the workout in its entirety, they will receive a +:01 penalty per repetition.

WORKOUT DESCRIPTION

HANDSTAND WALK

The obstacle must be crossed in one attempt. If the athlete falls during any point during the walk on the obstacle, they will have to start over. The obstacle will sit inside of a single segment, from line to line. See flow for details on starting and finishing a successful Handstand Walk.

– – –

OBSTACLE HANDSTAND WALK

Entire hand must start behind the line, denoting the beginning of the attempted segment. The athlete must then complete the entirety of each 20ft segment unbroken. Standing on the line or falling before hands cross the next line will not count as a successful repetition.

– – –

DOUBLE DUMBBELL OVERHEAD CARRY

Athletes can use any method to get both dumbbells overhead (snatch, clean and press, etc.) A successful carry begins with the athletes’ feet starting before the start line. During the carry, the athlete must show control and elbows need to be fully extended/locked out. If at any point the athletes’ elbows are not locked out or show that they are not in control, that segment of the carry must be repeated. The dumbbells cannot be thrown or dropped from overhead at any point. The athlete must bring the dumbbells to the floor in a controlled manner when bringing them to the floor.

– – –

SNATCH

The athlete will start with the pre-loaded barbell on the floor and in one swift motion, will lift the barbell overhead. While power, squat, or split is acceptable, hang, pause, floating or halting is not permitted. If the barbells vertical trajectory stops at any time, that repetition will not be counted. The repetition is successful when the athlete is holding the bar over the athlete’s center of mass, hips, knees, and arms fully extended.

Rx

For Time:

20ft Obstacle HS Walk
5 Snatches (205/130lb)

20ft Obstacle HS Walk
3 Snatches (225/145lb)

20ft Obstacle HS Walk
1 Snatch (245/155lb)

Time-Cap: 6 Minutes

Intermediate

For Time:

40ft HS Walk
5 Snatches (175, 115lb)

40ft HS Walk
3 Snatches (195, 125lb)

40ft HS Walk
1 Snatch (215, 135lb)

Time-Cap: 6 Minutes

Scaled

For Time:

80ft, Double OH DB Carry (65/45lb)
5 Snatches (120/85lb)

80ft, Double OH DB Carry (65/45lb)
3 Snatches (135/95lb)

80ft, Double OH DB Carry (65/45lb)
1 Snatch (150/105lb)

Time-Cap: 6 Minutes

Masters 35-39

For Time:

20ft Obstacle HS Walk
5 Snatches (195/125lb)

20ft Obstacle HS Walk
3 Snatches (215/140lb)

20ft Obstacle HS Walk
1 Snatch (235/150lb)

Time-Cap: 6 Minutes

Masters 40-44

For Time:

20ft HS Walk Obstacle
5 Snatches (185/120lb)

20ft HS Walk Obstacle
3 Snatches (200/130lb)

20ft HS Walk Obstacle
1 Snatch (215/140lb)

Time-Cap: 6 Minutes

Masters 45-49

For Time:

40ft HS Walk
5 Snatches (175/110lb)

40ft HS Walk
3 Snatches (190/120lb)

40ft HS Walk
1 Snatch (205/130lb)

Time-Cap: 6 Minutes

Masters 50-54

For Time:

40ft HS Walk
5 Snatches (155/105lb)

40ft HS Walk
3 Snatches (175/115lb)

40ft HS Walk
1 Snatch (185/120lb)

Time-Cap: 6 Minutes

Masters 55+

For Time:

20ft HS Walk
5 Snatches (145/95lb)

20ft HS Walk
3 Snatches (160/105lb)

20ft HS Walk
1 Snatch (175/115lb)

Time-Cap: 6 Minutes

Teenagers 13-15

For Time:

40ft HS Walk
5 Snatches (155/105lb)

40ft HS Walk
3 Snatches (175/115lb)

40ft HS Walk
1 Snatch (185/120lb)

Time-Cap: 6 Minutes

Teenagers 16-18

For Time:

20ft HS Walk Obstacle
5 Snatches (185/120lb)

20ft HS Walk Obstacle
3 Snatches (200/130lb)

20ft HS Walk Obstacle
1 Snatch (215/140lb)

Time-Cap: 6 Minutes

Adaptive Rx Seated

For Time:

80ft Wheelie
3 Snatches (95/45lb)

80ft Wheelie
3 Snatches

80ft Wheelie
3 Snatches

Time-cap: 6 Minutes

Adaptive Scaled Seated

For Time:

80ft sprint
3 Snatches (55/35lb)

80ft sprint
3 Snatches

80ft sprint
3 Snatches

Time-cap: 6 Minutes

Adaptive Rx Standing

For Time:

80ft, 1 Arm OH DB Carry (85/55lb)
3 Snatches (155/80lb)

80ft, 1 Arm OH DB Carry
3 Snatches

80ft, 1 Arm OH DB Carry
3 Snatches

Time-cap: 6 Minutes

Adaptive Scaled Standing

For Time:

40ft, 1 Arm OH DB Carry (55/35lb)
3 Snatches (95/65lb)

40ft, 1 Arm OH DB Carry
3 Snatches

40ft, 1 Arm OH DB Carry
3 Snatches

Time-cap: 6 Minutes

Elite Teams of 4

For Time:

Scored: 6a – For Time on double-unders & HS Walk
Scored: 6b – Total Combined Load on C&J

6min per gender, back to back
100 Heavy Double Unders
20ft HS Obstacle Once
+
Remaining Time 1RM Clean and Jerk

*Women go first
Time-cap: 12 Minutes

Elite Teams of 3

100 Heavy Double Unders
20ft Obstacle Handstand Walk
+
Remaining Time 1RM Clean and Jerk

Time-cap: 8 Minutes

Rx Teams of 3

100 Heavy Double Unders
20ft Obstacle Handstand Walk
+
Remaining Time 1RM Clean and Jerk

Time-cap: 8 Minutes

Intermediate Teams of 3

100 Double Unders
20ft HS Walk
+
Remaining Time 1RM Clean and Jerk

Time-cap: 8 Minutes

Scaled Teams of 3

50 Double Unders
80ft, Double OH DB Carry (50/35)
+
Remaining Time 1RM Clean and Jerk

Time-cap: 8 Minutes

Workout 7 – Robin

Day 3 / Sunday, January 20, 2019

Elite Division

For Time:

50 Chest To Bar Pull Ups
+
12/8 Echo Bike Cal
6 Cleans (245/165lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (205/140lb)

Time-Cap: 12 Minutes

WORKOUT DESCRIPTION

FLOW

At the start of the workout , the athlete will run down their lane to the rig and perform their designated movement (pull-ups/C2B) while facing the crowd (facing their lane)

The athlete will then move to the bike for their prescribed calories. Once they have completed their calories they will move forward to their barbell to perform Cleans.

They will repeat this sequence 2 more times in the same fashion.

At the completion of the last set of cleans, the athlete must place the barbell behind the axle bar. The athlete may then start their lunges.

Each 10 foot section is a rep. Each section must be performed unbroken.

If a bar is dropped within a 10 foot section, that entire section must be started over.

Both the athlete and the judge must wait for the event to be over to exit the field, athlete must sign their scorecard before leaving the stage.

This workout has a 12mn time cap.

The finish mat counts for 1 rep.

If an athlete is not able to complete the work in the allotted time-cap, the athlete shall receive a +:01 penalty for every uncompleted repetition added to the time-cap which shall act as their time.

WORKOUT DESCRIPTION

CHEST TO BAR PULL-UPS

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.

– – –

CLEANS

A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

– – –

FRONT RACK LUNGE

Athletes can bring the bar to their shoulder in any fashion. Once the athlete has the bar in the frontal plane, they may begin lunging. At the top of each repetition, the athletes’ hips and knees must be fully extended. At the bottom, the athletes knee must make contact with the floor. Athletes may not take extra steps in between each lunge. Athletes must perform each designated segment without dropping the barbell from the front rack.

Rx

For Time:

50/40 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (225, 150lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (175, 120lb)

Time-Cap: 12 Minutes

Intermediate

For Time:

40/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (185, 130lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (155/110)

Time-Cap: 12 Minutes

Scaled

For Time:

12/8 Echo Bike Cal
6 Cleans(155, 105lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (120/85)

Time-Cap: 12 Minutes

Masters 35-39

For Time:

50/40 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (225, 150lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (175, 120lb)

Time-Cap: 12 Minutes

Masters 40-44

For Time:

40/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (205, 140lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (165, 115lb)

Time-Cap: 12 Minutes

Masters 45-49

For Time:

40/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (185, 130lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (155/110)

Time-Cap: 12 Minutes

Masters 50-54

For Time:

30/20 Chest to Bar Pull Ups
+
12/8 Echo Bike Cal
6 Cleans (175, 120lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (135/95)

Time-Cap: 12 Minutes

Masters 55+

For Time:

30/20 Chest to Bar Pull Ups
+
12/8 Echo Bike Cal
6 Cleans (165, 115lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (120/85)

Time-Cap: 12 Minutes

Teenagers 13-15

For Time:

40/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (155, 105lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Front Rack Lunge (135/95)

Time-Cap: 12 Minutes

Teenagers 16-18

For Time:

40/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
6 Cleans (185, 130lb)
12/8 Echo Bike Cal
6 Cleans
12/8 Echo Bike Cal
6 Cleans
+
60ft Heavy Axle Bar Front Rack Lunge (155/110)

Time-Cap: 12 Minutes

Adaptive Rx Seated

For Time:

15/5 strict pull ups
+
8/4 Echo Bike Cal

4 Heavy L 1 arm Db Hang Clean 50/35
4 Heavy R 1 arm Db Hang Clean

8/4 Echo Bike Cal

4 Heavy L 1 arm Db H.Clean
4 Heavy R 1 arm Db Hang Clean

8/4Echo Bike Cal

4 Heavy L 1 arm Db Hang Clean
4 Heavy R 1 arm Db Hang

Time-cap: 6 Minutes

Adaptive Scaled Seated

For Time:

5/3 Echo Bike Cal

4 Heavy L 1 arm Db Hang Clean 35/20
4 Heavy R 1 arm Db Hang Clean

5/3 Echo Bike Cal

4 Heavy L 1 arm Db Hang Clean
4 Heavy R 1 arm Db Hang Clean

5/3 Echo Bike Cal
4 Heavy L 1 arm Db Hang Clean

Time-cap: 6 Minutes

Adaptive Rx Standing

For Time:

50/30 Chest to Bar Pull-ups
+
12/8 Echo Bike Cal
4 Heavy L 1 arm Db Hang Clean 85/55
4 Heavy R 1 arm Db Hang Clean
12/8 Echo Bike Cal
4 Heavy L 1 arm Db Hang Clean
4 Heavy R 1 arm Db Hang Clean
12/8 Echo Bike Cal
4 Heavy L 1 arm Db Hang Clean
4 Heavy R 1 arm Db Hang Clean
+
50ft Heavy Axle Bar Front Rack Carry (145, 90lb)

Time-cap: 12 Minutes

Adaptive Scaled Standing

For Time:

9/5 Echo Bike Cal
4 Heavy 1 arm Db Clean 35/20
4 Heavy 1 arm Db Clean 35/20
9/5 Echo Bike Cal
4 Heavy 1 arm Db Clean
4 Heavy 1 arm Db Clean
9/5 Echo Bike Cal
4 Heavy 1 arm Db Clean
4 Heavy 1 arm Db Clean
+
50ft Heavy Axle Bar Front Rack Carry 75/50

Time-cap: 12 Minutes

Elite Teams of 4

For Time:

Male Bike – 80 | Female Bike – 60
80 Ring Muscle Ups
*1 set of rings & 2 bikes

Then…

21-15-9
Syncro Power Snatch (115/80)
Burpee Over Worm

Then…
Regionals 2017 Throwback Event 6
30 Worm Clean and Jerks

Time-cap: 20 Minutes

Elite Teams of 3

For Time:

80/60 Bike
50 Ring Muscle Ups
*Performed simultaneously
*1 set of rings & 1 bike

Then…
21-15-9
Syncro Power Snatch (115, 80lb)
Burpee Over Worm

Then…
30 Worm Thrusters (314, 234lb)

Rx Teams of 3

For Time:

80/60 Bike
50 Ring Muscle Ups
*Performed simultaneously
*1 set of rings & 1 bike

Then…
21-15-9
Syncro Power Snatch (115/80)
Burpee Over Worm

Then…
30 Worm Thrusters (314, 234lb)

Intermediate Teams of 3

For Time:

70/50 Echo Bike Total
20/10 Ring Muscle Ups
*Performed simultaneously
*1 set of rings & 1 bike

Then…
21-15-9
Syncro Power Snatch (95/65)
Burpee Over Worm

Then…
30 Worm Squats (314, 234lb)

Scaled Teams of 3

For Time:

70/50 Echo Bike Total
*1 bike

Then…
21-15-9
Syncro Power Snatch (95/65)
Burpee Over Worm

Then…
30 Worm Squats (314, 234lb)