Keep Climbing - Time Cap 6:00

Description

Elite
6:00 AMRAP
x2 back squat (225/155)
x2 RMU
x4 back squat
x4 RMU
…climb the ladder

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Competitive & Masters 35-44
6:00 AMRAP
x2 back squat (225/155)
x2 BMU
x4 back squat
x4 BMU
…climb the ladder

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Masters 45+
6:00 AMRAP
x2 back squat (185/125)
x2 CTB pull ups
x4 back squat
x4 CTB pull ups
…climb the ladder

Flow

At 3-2-1 go, athlete will begin with x2 back squats from the rack at their divisional weight. Once finished, athlete will move to rings/bar and perform x2 reps of ring muscle up (Elite)/Bar Muscle Up (Competitive & Masters 35-44)/chest to bar pull up (Masters 45+) . Once finished, athlete moves back to bar for x4 reps of back squats, then x4 more ring muscle ups/bar muscle ups/chest to bar pull ups. Athletes continues in this fashion increasing by 2 reps on each movement for the full 6 minute clock.

Structure

6 minute AMRAP

Standards

Back Squat
Barbell can be taken from the rack. With barbell loaded in back rack position, athlete must move through a full depth squat, hip crease below the knees, and stand tall showing full extension (shoulders and hips and knees all in line) for each rep.

Ring Muscle Up

Athletes will jump to the rings to perform their muscle ups. Kipping or strict is permitted, as long as athlete shows full lockout of the elbows at bottom of movement and shoulders are in front of the rings while arms are fully extended at the top of the movement. Rings must be higher than the athletes standing reach when extending both arms and having thumbs touch overhead.

Bar Muscle Up
Once athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes arms must be extended fully and locked out with shoulder over or in front of the bar.

Chest to Bar Pull Up
Once athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes must make contact with the bar between chest and clavicle.

Keep Climbing - Time Cap 8:00

Description

Elite
4 rounds (alternating rounds)
Round 1 - partner 1
x16 back squat (225/155)
ME Unbroken Ring Muscle Ups
Round 2 - Partner 2
x14 back squat
ME Unbroken Bar Muscle Ups
Round 3 - partner 1
x12 back squat (225/155)
ME Unbroken Ring Muscle Ups
Round 4 - Partner 2
x10 back squats
ME Unbroken Bar Muscle Ups
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Competitive
4 rounds (alternating rounds)
Round 1 - partner 1
x16 back squat (225/155)
ME Unbroken bar muscle ups
Round 2 - Partner 2
x14 back squat (225/155)
ME Unbroken chest to bar pull ups
Round 3 - partner 1
x12 back squat (225/155)
ME Unbroken bar muscle ups
Round 4 - Partner 2
x10 back squats (225/155)
ME Unbroken chest to bar pull ups
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RX

4 rounds (alternating rounds)
Round 1 - partner 1
x16 back squat (185/125)
ME Unbroken chest to bar pull ups
Round 2 - Partner 2
x14 back squat (185/125)
ME Unbroken pull ups
Round 3 - partner 1
x12 back squat (185/125)
ME Unbroken chest to bar pull ups
Round 4 - Partner 2
x10 back squats (185/125)
ME Unbroken pull ups

Flow

At 3-2-1 go, athlete 1 will begin their round of 16 back squats from the rack at their divisional weight. Once finished, athlete will move to rings/bar and perform 1 max effort unbroken set of ring muscle ups (Elite)/Bar Muscle Ups (Competitive)/chest to bar pull ups (RX). Once finished, they will tag their partners hand and athlete 2 will move to bar for x14 reps of back squats. Once complete, athlete moves to bar for 1 max effort unbroken set of bar muscle ups (Elite)/chest to bar pull ups (Competitive)/pull ups (RX). Once completed, athlete 2 will tag their partners hand and athlete 1 will begin their second and final round of back squats and max effort unbroken set of ring muscle ups/Bar Muscle Ups/chest to bar pull ups. Once complete, athlete 1 will tag their partners hand and athlete 2 will work through their second and final round of back squats and max effort unbroken set of bar muscle ups/chest to bar pull ups/pull ups. There is an 8:00 time cap on this event. Score will be total reps accomplished in 8:00.

Standards

Back Squat
Barbell can be taken from the rack. With barbell loaded in back rack position, athlete must move through a full depth squat, hip crease below the knees, and stand tall showing full extension (shoulders and hips and knees all in line) for each rep.

Ring Muscle Up
Athletes will jump to the rings to perform their muscle ups. Kipping or strict is permitted, as long as athlete shows full lockout of the elbows at bottom of movement and shoulders are in front of the rings while arms are fully extended at the top of the movement. Rings must be higher than the athletes standing reach when extending both arms and having thumbs touch overhead.

Bar Muscle Up
Once athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes arms must be extended fully and locked out with shoulder over or in front of the bar.

Chest to Bar Pull Up
Once athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes must make contact with the bar between chest and clavicle.

Pull up
Once athlete jumps up to the bar, feet may not touch the ground through initiation of movement. At top of the movement athletes chin must be higher then horizontal plan on pull up bar.

Burn the Boats - Time Cap 15:00

Description

Elite
5 rounds
x30 DUs
x15 row cals
x10 DB thrusters (50/35)
x5 strict HSPU

15:00 Time Cap

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Competitive & Masters 35-44
5 rounds
x30 DUs
x15 row cals
x10 DB Thrusters (50/35)
x5 HSPU

15:00 Time Cap

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Masters 45+
5 rounds
x30 DUs
x15 row cals
x10 DB Thrusters (40/25)
x5 HSPU

15:00 Time Cap

Flow

At 3-2-1 go, athlete will pick up their jump rope and perform x30 double unders. Upon completion, athletes moves to the rower for x15 row cals. Once finished, athlete will pick up their divisional weighted dumbbells for x10 dumbbell thrusters. After all dumbbell thruster reps are complete, athlete will move to the wall for 5 strict HSPU (Elite)/5 HSPU (competitive & all Masters). Athletes continues in the fashion for a total of 5 rounds or when they reach the time cap.

Standards

Double Unders
This is a standard double under. The rope must forward pass under the athlete two times during the jump.

Rowing
Athlete may pre-stage their row settings prior to the start of the their event. Once the event starts, athlete must reset the screen each round or preferably have a helper reset their rower. Athlete must stay on the rower, with hands on the paddle and feet on the pads until the machine reads 15 calories for each round.

Dumbbell Thrusters
Dumbbells must be held in front rack position (no A-frame) with back head of Dumbbell in contact with shoulder. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the first thruster is allowed when the dumbbells are taken from the floor. The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and the dumbbells are directly over the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed or any re-dip through the legs is not allowed.

Strict and regular HSPU
All athletes must have a HSPU mat with a pre-taped 30"Wx15"D box. As athlete kicks up to the wall, any part of both hands/fingers must be touching the tape during the entirety of the rep (hands can be fully inside tape if desired).

For strict HSPU - Rep will begin with athlete in the fully extended position with only feet in contact with the wall. Head must touch the mat at the bottom of the rep and arms must be fully extended at top of rep. No part of the body except heals should touch the wall throughout the rep.
For regular HSPU - Rep will begin with athlete in the fully extended position with only feet in contact with the wall. Head must touch the mat at the bottom of the rep. Athlete may kip as they press out to finish the rep. At the extended potion, and for rep to count, only feet may be in contact with the wall and arms must be fully extended with the head in line with upper body.

Burn the Boats - Time Cap 8:00

Description

Elite Teams
12:00 AMRAP
Partner 1:
row cals
Partner 2:
x30 DUs
x10 DB thrusters (50/35)
x5 strict HSPU

*once partner 2 is finished, switch partners and continue
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Competitive Teams
12:00 AMRAP
Partner 1:
row cals
Partner 2:
x30 DUs
x10 DB thrusters (50/35)
x5 HSPU

*once partner 2 is finished, switch partners and continue
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RX teams
12:00 AMRAP
Partner 1:
row cals
Partner 2:
x30 DUs
x10 DB thrusters (40/25)
x3 Wall Walks

*once partner 2 is finished, switch partners and continue

Flow

At 3-2-1 go, Athlete 1 will go to the row and being accumulating calories, while athlete 2 will picks up their jump rope begins working on their 30 double unders, 10 dumbbell thrusters and x5 strict HSPU (Elite)/x5 HSPU (Competitive)/x3 wall walks (RX). Once athlete 2 is done with a full round, they will switch with their partner. Now athlete 2 will be continuing to accumulate calories, while athlete 1 is moving through their first round of x30 double unders, 10 dumbbell thrusters, and x5 strict HSPU (Elite)/x5 HSPU (Competitive)/x3 wall walks (RX). Once athlete 1 finishes a full round they will switch back to the rower and athlete 2 begins working on their second round. Teams will continue in this fashion for the full 12 minute AMRAP. Score will be a combination of total cals rowed by both partners and total reps achieved of the 30/20/5 by both partners.

Standards

Double Unders
This is a standard double under. The rope must forward pass under the athlete two times during the jump.

Rowing
Athlete may pre-stage their row settings prior to the start of the their event. Once the event starts, athletes must not touch their screen. Total accumulation of cals for both partners for full 12 minutes will be your score.

Dumbbell Thrusters
Dumbbells must be held in front rack position (no A-frame) with back head of Dumbbell in contact with shoulder. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the first thruster is allowed when the dumbbells are taken from the floor. The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and the dumbbells are directly over the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed or any re-dip through the legs is not allowed.

Strict and regular HSPU and Wall Walks
All athletes must have a HSPU mat with a pre-taped 30"Wx15"D box. As athlete kicks up to the wall, any part of both hands/fingers must be touching the tape during the entirety of the rep (hands can be fully inside tape if desired).

For strict HSPU - Rep will begin with athlete in the fully extended position with only feet in contact with the wall. Head must touch the mat at the bottom of the rep and arms must be fully extended at top of rep. No part of the body except heals should touch the wall throughout the rep.
For regular HSPU - Rep will begin with athlete in the fully extended position with only feet in contact with the wall. Head must touch the mat at the bottom of the rep. Athlete may kip as they press out to finish the rep. At the extended potion, and for rep to count, only feet may be in contact with the wall and arms must be fully extended with the head in line with upper body.
For wall walks - athlete starts face down with feet agains the wall. Both hands must be touching the 60”/55” line respectively. Once both feet have made contact with wall above the ground, athlete can begin walking hands back toward the wall. Some part of both hands must touch the 10” line at the top of the rep, as athletes walks back away from the wall, feet must stay on wall until both hands touch the 60”/55” line for rep to be credited. All wall walk athletes will have a tape line 10” from the wall to inside edge. Additionally males will need a 60” tape line to inside edge and 55” for females.

Decisions A&B - Time Cap 17:00

Description

All Individual Divisions
x55 BF burpees
x44 GHD sit ups
x33 BF burpees
x22 GHD sit ups
x11 BF burpees

*11:00 Time Cap

Starting at Minute 12:00

5:00 to establish 1RM clean

Flow

With a 17:00 running clock, at 3-2-1 go, athlete steps toward barbell and begins working on their x55 bar facing burpees. Upon completion, athlete will move to their GHD and begin on their x44 GHD sit up reps. Athlete continues moving between their descending reps of bar facing burpees and GHDs sit ups until they finish the final set of x11 bar facing burpees. There is 11:00 time cap on part A of this event. If athlete finishes before the 11:00 time cap, they will be able to rest longer, but still cannot touch their barbell before minute 12:00.

At minute 12:00 athlete now has 5 minutes to establish a 1 rep max clean. Athlete can take as many attempts as they would like and barbell can be preloaded with athletes' first clean attempt.

This event will have two scores: total time for "A" and heaviest single lift for "B".

Standards

Bar Facing Burpee
Movement begins with athletes' chest and hips coming into contact with the ground perpendicular to and facing the bar. Once feet are gathered (step up is permitted), athlete jumps over bar with a two foot take off. After athlete lands on the other side of the bar, they may return to the ground by jumping or stepping back.

GHD Sit Up
GHDs must be set up so top of hip pad is no less than 40" for males and 37" for females from the floor. Risers/plates may be used be used on floor to achieve proper height. The athlete’s hips must be placed on, or behind, the top of the seat pad(s). Begin and end each rep seated on GHD with both hands touching the foot pads. You must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of your body. Your fingers must be at least in line with the top of your head when viewed from profile.

Clean
Athlete begins each rep by picking up the barbell from the floor. Any type of clean is allowed (power, squat, split) as long as athlete stands up with barbell controlled and in the front rack with both hands on the bar in a fully extended position (hips open, knees open, shoulders behind the bar). Lifts must completed by time cap to count.

Decisions A&B - Time Cap 17:00

Description

Elite Teams
2 rounds
x44 Synchro BF burpees
x33 partner Med ball GHDs (20/14)

*11:00 Time Cap

Starting at Minute 12:00

5:00 to establish 1RM clean

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Competitive and RX Teams
2 rounds
x44 Synchro BF burpees
x33 synchro GHDs

*11:00 Time Cap

Starting at Minute 12:00

5:00 to establish 1RM clean

Flow

With a 17:00 running clock, at 3-2-1 go, both athletes step toward the barbell and begin working on their x44 synchro bar facing burpees. Upon completion, athletes will move to begin their x33 synchro GHD sit up reps (medball pass GHDs for elite teams). Once finished, Athletes will begin working in the same fashion for a second round. There is an 11:00 time cap on part A of this event. If athletes finish before the 11:00 time cap, they will be able to rest longer, but still cannot touch their barbell before minute 12:00.

At minute 12:00 both athletes now have 5 minutes to establish a 1 rep max power clean. Each athlete can take as many attempts in any order as they would like. Their shared barbell can be preloaded with first clean attempt.

This event will have two scores: total time for "A" and combined total of each heaviest lift for "B".

Standards

Synchro Bar Facing Burpee
Movement begins with both athletes' chest and hips coming into contact with the ground perpendicular to and facing the bar. Both athletes must reach this position at the same time. Once feet are gathered (step up is permitted), athletes must jumps over bar with a two foot take off. After athletes lands on the other side of the bar, they may return to the ground by jumping or stepping back. The only part of this movement that needs to be synchronized is the bottom position.

Synchro GHD Sit Up
GHDs must be set up so top of hip pad is no less than 40" for males and 37" for females from the floor. Risers/plates may be used be used on floor to achieve proper height. Each athlete’s hips must be placed on, or behind, the top of the seat pad(s). Each athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of your body and fingers must be at least in line with the top of your head when viewed from profile. Each rep counts with both teammates touch the footpad at the same time. The only part of this movement that needs to be synchronized is the touch at the foot pad.

*For elite teams - the specific weighted medball will be passed back and forth between athletes each rep. Both athletes perform all 33 GHD setups, with every other one holding the medball in their hands and touching it to the ground in the end range of the movement. The ball pass is considered the synchronization for this movement.

Clean

Athlete begins each rep by picking up the barbell from the floor. Any type of clean is allowed (power, squat, split) as long as athlete stands up with barbell controlled and in the front rack with both hands on the bar in a fully extended position (hips open, knees open, shoulders behind the bar). Lifts must completed by time cap to count.