2016 Event 4, Workout 2: "Pedal to the Metal Floater"
Aug
28
12:01 PM12:01

2016 Event 4, Workout 2: "Pedal to the Metal Floater"

This workout will be a "floater", to be completed at any time during the competition.

Rx DIVISION

AMRAP in 6 minutes: 
12 Calorie Row
8 Calorie Bike
1 Handstand Push-Up, 0" Deficit
1 Handstand Push-Up, 2" Deficit
1 Handstand Push-Up, 4" Deficit
1 Handstand Push-Up, 6" Deficit
1 Handstand Push-Up, 8" Deficit
Max Handstand Push-Ups, 10"/8" Deficit

SCALED DIVISION

AMRAP in 6 minutes: 
12 Calorie Row
8 Calorie Bike
1 Push-Up, 0" Deficit
1 Push-Up, 2" Deficit
1 Push-Up, 4" Deficit
1 Push-Up, 6" Deficit
1 Push-Up, 8" Deficit
Max Push-Ups, 10"/8" Deficit

MOVEMENT STANDARDS

View Standards Video >>

Row
The rower will start at zero and count up.  The athlete must not touch the rower handle until the call of "GO", and must not release the rower handle or remove their feet from the rower until their display has reached 12 calories (i.e. you will not get credit for rollover meters once you release the handle.)

Bike
The bike will start at zero and count up. The athlete may not get off the bike until their display has reached 8 calories.

Handstand Push-Up / Deficit Handstand Push-Up
Each rep must begin in handstand, with arms completely extended, head in line with body. Athlete must touch their scalp to the abmat and return to full extension with head in line with body.  Both feet must be in contact with the wall to complete each rep.  Kipping and strict HSPU are both permitted.  Bumper plates will be used to create a deficit: the athlete's palms must be on the bumper plates throughout each rep.  The athlete will be responsible for stacking additional bumpers to increase their deficit.

Push-Up / Deficit Push-Up
Athletes must begin and end in a plank position.  At the bottom of each rep they must touch their chest to the ground.  Plank position must be maintained throughout: gratuitous worming will not be permitted.  Bumper plates will be used to create a deficit: the athlete's feet must be on the bumper plates throughout each rep.  The athlete will be responsible for stacking additional bumpers to increase their deficit.

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2016 Event 4, Workout 1: "DT Ladder"
Aug
28
12:00 PM12:00

2016 Event 4, Workout 1: "DT Ladder"

Rx & SCALED DIVISIONS

5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

The load increases each round as follows --
Men: 135, 155, 175, 195, 205  lbs
Women: 95, 105, 115, 125, 145 lbs
Scaled Men: 95, 105, 115, 125, 145 lbs
Scaled Women: 65, 75, 85, 95, 105 lbs

Athletes are responsible for loading their own weights between rounds.

Time Cap: 12 Minutes.

MOVEMENT STANDARDS

View Standards Video >>

Deadlift
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.

Hang Power Clean
Each rep begins with the bar in the hang position between hips and knees.  The athlete must pause in the hang position prior to completing their first hang power clean each round -- they may not take the bar from the floor to the front rack without pausing.  The athlete must clean the bar to the front rack.  Each rep must end with full knee and hip extension, and elbows in front of the bar. Squat cleans, power cleans, and muscle cleans will all be permitted as long as the athlete begins in the hang, and finished completely standing up with elbows in front of the bar.

Push Jerk
Each rep begins with the barbell in the front rack, and ends with the barbell overhead, full knee, hip, and elbow extension, and the barbell over the middle of the athlete's feet.  Push jerks, split jerks, push presses, and strict presses will all be permitted.

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2016 Event 3, Workout 2: "The Dog Sleds"
Aug
21
12:02 PM12:02

2016 Event 3, Workout 2: "The Dog Sleds"

This workout will be a "floater", to be completed at any time during the competition.

Rx DIVISION

For Total Time:
20 Yard Dog Sled Push, 135/105#
20 Yard Dog Sled Push, 90/70#
20 Yard Dog Sled Push, 45/35#

Time Cap: 6 Minutes.

All sled pushes are 10 yards out, 10 yards back.

Scaled Division

For Total Time:
20 Yard Dog Sled Push, 105/75#
20 Yard Dog Sled Push, 70/50#
20 Yard Dog Sled Push, 35/25#

Time Cap: 6 Minutes.

All sled pushes are 10 yards out, 10 yards back.

MOVEMENT STANDARDS

Dog Sled Push
This is a standard sled push 10 yards out and 10 yards back. The athlete's side of the skids must clear the 10 yard line for the trip to count. Upon completion of 20 yards on the heaviest sled, the athlete will remove a plate and start the 2nd 20 yards at the next weight, then the same for the 3rd 20 yards at the lightest weight. Score is total time to complete all three weights. Tie breaker is the time on the clock at the completion of the 2nd trip. There is a 6 minute cap on this event. Any athlete who can not complete the event in the 6 minute time cap will be assessed a 4 minute penalty. Their score will then be 6 minutes added to their tie breaker time, or 10 minutes if they do not complete the 2nd trip. 

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2016 Event 3, Workout 3: "Triple 1s"
Aug
21
12:02 PM12:02

2016 Event 3, Workout 3: "Triple 1s"

RX DIVISION

For Time:
1 Mile Run
100 Double Unders (scaled athletes complete 300 single unders)
1000m Row

Time Cap: 20 Minutes.

Tie breaker is the time at which the jump rope portion of the workout is completed.

SCALED DIVISION

For Time:
1 Mile Run
300 Single Unders
1000m Row

Time Cap: 20 Minutes.

Tie breaker is the time at which the jump rope portion of the workout is completed.

MOVEMENT STANDARDS

View Standards Video >>

Run
The mile run will be 3 laps around the block (Left out of SBK on Degraw Street to 4th ave, left on 4th ave to Douglass Street, left on Douglass Street to 3rd ave, left on 3rd ave to Degraw Street and back into the gym.

Double Unders
Double unders are standard double unders with the rope passing unders the athlete's feet twice on one bounce. Single unders are one revolution of the rope during the bounce. They must happen withing a taped area that each athlete will be assigned. Reps completed outside of the taped area will not count.

Row
Rowing machines will be set to "JUST ROW" and meters will count up. In the case that an athlete does not complete the workout within the time cap the athlete must stop rowing at the call of time. Athletes will be charged with a 1 second penalty for any meters not rowed once the monitor comes to a stop. 

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2016 Event 3, Workout 1: 1RM Overhead Squat
Aug
21
12:00 PM12:00

2016 Event 3, Workout 1: 1RM Overhead Squat

RX & SCALED DIVISIONS

In 10 Minutes:
Establish a 1 Rep Max Overhead Squat

Each athlete will have their own rack and ample poundage in bumpers and change (change will be in 10, 5, and 2.5 lb plates). They will have 10 minutes on the platform to warm up, and a 10 minute running clock to establish their 1RM.  Tie breaker will be the time at which the heaviest successful attempt is completed (a faster time equals a better tie breaker). 

MOVEMENT STANDARDS

View Standards Video >>

Overhead Squat
Clips must be used and only the athlete may touch the bar, plates, or clips. The barbell is taken out of a rack and from behind the neck to overhead anyhow. Once in a fully locked out overhead position (with elbows, knees, and hips fully extended) the athlete must pass through the bottom of a squat (hip crease below top of kneecap) and return to a fully locked out overhead position and wait for a "down" command from the judge. The athlete may bail the bar and return it to the rack or recover behind the neck and re-rack before the next attempt. Once the bar is fully locked out it may not touch any part of the athlete's body during the squat. If it does, the athlete must start over fully locked out overhead. Athletes will be credited with their heaviest successful attempt. 

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2016 Event 2, Workout 2: "Sprint Chipper" Floater
Aug
14
12:01 PM12:01

2016 Event 2, Workout 2: "Sprint Chipper" Floater

This workout will be a "floater", to be completed at any time during the competition.

RX DIVISION

21 Medicine Ball GHD Sit-Ups, 20/14#
15 DB Snatch, 70/40#
9 Burpee-Over-Box, 30/24”

Time Cap: 5 Minutes

SCALED DIVISION

21 GHD Sit-Ups
15 DB Snatch, 45/20#
9 Box Jump Over, 20”

Time Cap: 5 Minutes

MOVEMENT STANDARDS

View Standards Video >>

Medicine Ball GHD Sit-Up / GHD Sit-Up
Athlete must touch both hands (or medicine ball) to the ground at the bottom of each rep, and touch both hands (or medicine ball) to the back of the foot supports at the top of each rep. 

Dumbbell Snatch
The dumbbell must be touching the ground to begin each rep. The athlete must take the dumbbell overhead in one fluid movement, and reach full knee, hip, and elbow extension with the dumbbell over the middle of their feet at the top of each rep.  Clean and jerks (i.e. a pause in the rack) will not be permitted in this workout.  Squat snatches, power snatches, and muscle snatches will all be permitted.  Pressing out will be permitted as long as the dumbbell does not stop its upward trajectory.

Burpee-Over-Box
The athlete must perform a burpee facing the box, touching their chest completely to the ground. The athlete must then jump on and over the box.  The athlete may contact the box, and does not have to reach full hip extension on the top of it. The athlete must take off from the ground and land on the box with two feet.  The athlete may pivot in the air when jumping off the box, but lateral jumping out of the burpee will not be permitted.

Box Jump-Over
The athlete must jump on and over the box.  The athlete may contact the box, and does not have to reach full hip extension on the top of it. The athlete must take off from the ground and land on the box with two feet.  The athlete may pivot in the air when jumping off the box, but lateral jumping will not be permitted.

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2016 Event 2, Workout 1: "Not Legless With A Heavy Ball"
Aug
14
12:00 PM12:00

2016 Event 2, Workout 1: "Not Legless With A Heavy Ball"

RX DIVISION

For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs

Time Cap: 14 Minutes

SCALED DIVISION

For Time:
27 Wall Ball Shots, 20/12# to 9’
10 Rope-Assisted Pull-Up
21 Wall Ball Shots
8 Rope-Assisted Pull-Up
15 Wall Ball Shots
6 Rope-Assisted Pull-Up
9 Wall Ball Shots
4 Rope-Assisted Pull-Up

Time Cap: 14 Minutes

MOVEMENT STANDARDS

View Standards Video >>

Wall Ball Shot
For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 10' line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) 

Rope Climb
Each rep starts with the athlete standing on the ground, and ends with the athlete rings the bell at 15’ with one of their hands.  Any method of ascending the rope may be used (legless or any kind of leg wrap.) Athletes must maintain control on their descent until their hands pass below the 10’ mark (no dropping from the top!)

Rope-Assisted Pull-Up
Each rep begins with the athlete hanging from the pull-up bar with arms fully extended.  Athlete must lock the rope around their feet in a S- or J-wrap, and use the assistance of their lock to pull their chin over the horizontal plane of the pull-up bar.  Athletes must unwrap their feet after every rep and rewrap.

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2016 Event 1, Workout 2: "The Girls"
Aug
7
2:00 PM14:00

2016 Event 1, Workout 2: "The Girls"

The Setup

This is a true TEAM workout!  Your team score will be the sum of your fastest time on each of six classic "Girl" workouts, so you'll have to make sure that you have at least one athlete completing each workout!

If you don't have a full team of three male and three female athletes, or you think this is a good strategy... you have the option of having one member of your team complete two Girls.  Note that this is probably not a great strategy unless you have to, since the rest period between Girls will be limited!  

Teams that are missing Girl(s) will get a score equivalent to completing zero reps within the time cap on the Girl(s) you're missing (i.e. for "Elizabeth" you'd get 10 minutes + DNF scoring of 90 * 1 second per rep.)

Rx and Scaled teams will be ranked separately.  If you need to make a combination Rx/Scaled team, it will be ranked in the Scaled Division.

All athletes will select their "Girl" prior to the competition -- you will receive an e-mail asking you to make your selection the week before.  All "Elizabeth" athletes will compete first, followed by "Fran" athletes, "Isabel" athletes, etc.

There will be a running display of team scores at the event so that each team will be able to see how far ahead or behind they are overall after each Girl is complete.

Heats

View heat list >

Rx Division

Female athletes complete ONE of --

"Elizabeth"
21-15-9 Reps For Time:
Squat Cleans, 95#
Ring Dips
Time Cap: 10 minutes

"Fran"
21-15-9 Reps For Time:
Thrusters, 65#
Pull-Ups
Time cap: 5 minutes

"Isabel"
For Time:
30 Snatches, 95#
Time cap: 5 minutes

Male athletes complete ONE of --

"Grace"
30 Clean & Jerks, 135#
Time cap: 5 minutes

"Diane"
21-15-9 Reps For Time:
Deadlifts, 225#
Handstand Push-Ups
Time cap: 5 minutes

"Karen"
150 Wall Ball Shots, 20# to 10'
Time cap: 10 minutes

Scaled Division

Female athletes complete ONE of --

"Elizabeth"
21-15-9 Reps For Time:
Squat Cleans, 65#
Hand Release Push-Ups
Time Cap: 10 minutes

"Fran"
21-15-9 Reps For Time:
Thrusters, 45#
Jumping Pull-Ups
Time cap: 5 minutes

"Isabel"
For Time:
30 Snatches, 65#
Time cap: 5 minutes

Male athletes complete ONE of --

"Grace"
30 Clean & Jerks, 95#
Time cap: 5 minutes

"Diane"
21-15-9 Reps For Time:
Deadlifts, 155#
Hand Release Push-Ups
Time cap: 5 minutes

"Karen"
150 Wallball Shots, 14# to 9'
Time cap: 10 minutes

Movement Standards

View "Elizabeth" Standards Video >>
View "Fran" Standards Video >>
View "Isabel" Standards Video >>
View "Grace" Standards Video >>
View "Diane" Standards Video >>
View "Karen" Standards Video >>

Squat Clean
These are full squat cleans.  The barbell begins on the ground for every rep.  The athlete must pass through a full squat with hip crease below knee, and reach full knee and hip extension at the top of each rep.

Ring Dip
The athlete must begin and end each rep in ring support with elbows fully extended.  The athlete must touch both biceps to the rings at the bottom of each rep.

Thruster
The barbell begins on the floor.  The athlete must clean the barbell to begin his or her reps.  The first rep may be squat cleaned. The athlete must pass through a full depth squat with hip crease below knee at the bottom of each rep, and reach full knee, hip, shoulder, and elbow extension with the barbell over the middle of their feet at the top of each rep.  

Pull-Up
These are standard chin-over-bar pull-ups.  The athlete must begin every rep hanging from the bar with full arm extension.  The athlete's chin must clearly break the horizontal plane of the pull-up bar at the top of every rep.  Strict, kipping, and butterfly pull-ups are all permissible as long as those standards are met.

Snatch
Both sides of the barbell must be touching the ground to begin each rep. The athlete must take the bar overhead in one fluid movement, and reach full knee, hip, and elbow extension with the barbell over the middle of their feet at the top of each rep.  Clean and jerks (i.e. a pause in the rack) will not be permitted in this workout.  Squat snatches, power snatches, and muscle snatches will all be permitted.  Pressing out will be permitted as long as the barbell does not stop its upward trajectory.

Clean & Jerk
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must clean the bar to the front rack, then jerk the bar overhead. The athlete does not have to reach full knee and hip extension out of the clean, but must finish the jerk with the barbell overhead and full knee, hip, and elbow extension, and the barbell over the middle of their feet. Squat cleans, power cleans, muscle cleans, push jerks, split jerks, push presses, and strict presses will all be permitted.

Deadlift
Both sides of the barbell must be touching the ground to begin each rep.  The athlete must reach full knee and hip extension, and the athlete's shoulders must be behind the bar at the top of each rep.

Handstand Push-Up
Each rep must begin in handstand, with palms completely inside the tape box (standard 24x34"), arms completely extended, head in line with body.  Athlete must touch their scalp to the floor and return to full extension with head in line with body.  Feet must not leave the wall until the rep is complete.  Kipping and strict HSPU are both permitted.

Wall Ball Shot
For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 10' (or 9') line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) 

Hand Release Push-Ups
Athletes must begin and end in a plank position.  At the bottom of each rep they must be lying on the ground, and both hands must leave the ground.  Plank position must be maintained throughout: gratuitous worming will not be permitted.

Jumping Pull-Ups
Athletes will set up a box at a height such that the pull-up bar bisects their forearm when their arms are overhead. Each rep begins with arms fully extended (knees and hips bent,) and ends with the athlete's chin fully clearing the vertical plane of the pull-up bar.

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2016 Event 1, Workout 1: "Killer Kage Redux"
Aug
7
12:00 PM12:00

2016 Event 1, Workout 1: "Killer Kage Redux"

This workout will be run elimination-style.  The top male and female athletes in each division will proceed to the semi-final round; the top 4 athletes in each division after the semi-final round proceed to the finals.  Therefore top athletes will complete this workout 2 or 3 times.

Heats

View heat list >

Rx Division

For Time:
7 Front Squats, 155/105#
250m Row
24’ Rig Traverse

Time Cap: 3 Minutes

Scaled Division

For Time:
7 Front Squats, 95/65#
250m Row
12’ Rig Traverse (2x6’ Traverses)

Time Cap: 3 Minutes

Movement Standards

View "Killer Kage Redux" Standards Video >>

Front Squat
The barbell must be cleaned from the ground to the rack position to begin the first rep.  Squat cleans will be permitted for the first rep.  On every rep, the athlete must break parallel at the bottom of their squat, and open their knees and hips completely at the top of their squat.

Row
The rower will start at zero and count up.  The athlete must not release the rower handle or remove their feet from the rower until their display has reached 250m (i.e. you will not get credit for rollover meters once you release the handle.)

Rig Traverse
The athlete will begin with one of their hands in contact with the starting rig upright.  While their hand is in contact with the starting rig upright, they will step off a box and hang from the rig.  They must then move across the rig: hands and feet may both be used; distance covered counts as long as the athlete doesn't touch the ground.  If the athlete falls off the rig or otherwise touches the ground, they must go back to the previous rig section to begin the remainder of their traverse.  Each rig section (3-4' wide) will count as 1 rep for the purposes of scoring.  The Rx division will climb across our 24' long rig. Scaled athletes will climb across two 6' long sections, dropping off in the middle.

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