TEAM EVENT 1: “KG”
20 Minute Timecap
Score 1: Total Cals on Assault Bike
Score 2: Total Cals on Rower
Description Of Event
There will be 4 stations set up for the team.
Station 1: Assault Bike
Station 2: C2 Rower
Station 3: Active Rest
Station 4: Active Rest
Every 2.5 Minutes, the athletes will switch stations, moving to the next station (1 to 2 to 3 to 4 to 1, etc)
On 3, 2, 1, GO, 2 athletes will get into the rower or sit on the Assault bike and begin while Athletes 3 and 4 perform their specific “Active Rest”. This Active Rest will be released the morning of the event.
All athletes will do their specific work within their station for 2.5 minutes until they are notified to switch. Athletes may adjust the height of the seat on the Assault Bike and foot strap length and damper on the rower.
They will continue this for 20 minutes. When time is up, each team will have a number of Cals on the Assault Bike and the Rower for their scores.
There will be a penalty for the team if athletes break from the “Active Rest”. The rules of this event will be explained during the athlete briefing the morning of the event.
Event 2: “Mad Max”
13 Mins, 3 Scores
Score 1:
AMRAP in 7 Mins
20 Snatches @85lbs (1 Male at a time)
10 Synchronized Hanging Knee Raises
20 Snatches @55lbs (1 Female at a time)
10 Synchronized Hanging Knee Raises
20 Cleans @85lbs (1 Male at a time)
10 Synchronized Hanging Knee Raises
20 Cleans @55lbs (1 Female at a time)
10 Synchronized Hanging Knee Raises
<2 Minute Break to load weights>
Score 2:
M/F Pair 1
1 Male and 1 Female on the team will find a 1RM Snatch in 2 Minutes. Score is total weight added together.
Score 3:
M/F Pair 2
1 Male and 1 Female on the team will find a 1RM Clean in 2 Minutes. Score is total weight added together.
Equipment Used:
Males will use male barbells and females will use female barbells.
Each team will get the following bumper plates:
2 Pairs of 45’s
2 Pairs of 25’s
2 Pairs of 10’s
1 Pair of 5’s
1 Pair of 2.5’s
2 Pairs of collars
RULES:
Athletes must tag in and out when switching between same sex partners on the same movement.
MOVEMENT STANDARDS
Snatch
The snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. A full squat DOES NOT have to be performed on each snatch.
Clean
Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A full squat DOES NOT have to be performed on each clean
Synchronized Hanging Knee Raises
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must raise their knees above the height of their hips. Both athletes must face the same direction and their knees must be at the top at the same time for the reps to be considered synchronized.
TEAM EVENT 3: “Thick and Thin”
For Time, 12 Minute Timecap, 1 Score
20 Thrusters @40lbs (Female 1)
20 Synchronized Bar Facing Burpees
20 Thrusters @40lbs (Female 2)
20 Thrusters @50lbs (Male 1)
20 Synchronized Bar Facing Burpees
20 Thrusters @50lbs (Male 2)
10 Thrusters @50lbs (Female 1)
10 Synchronized Bar Facing Burpees
10 Thrusters @50lbs (Female 2)
10 Thrusters @70lbs (Male 1)
10 Synchronized Bar Facing Burpees
10 Thrusters @70lbs (Male 2)
5 Thrusters @70lbs (Female 1)
5 Synchronized Bar Facing Burpees
5 Thrusters @70lbs (Female 2)
5 Thrusters @90lbs (Male 1)
5 Synchronized Bar Facing Burpees
5 Thrusters @90lbs (Male 2)
EQUIPMENT USED
1 Rogue Stubby Axle Bar (20lbs) For Team
Bumper Plates:
1 Pair 45lb Plates
1 Pair 25lb Plates
1 Pair 10lb Plates
1 Pair 5lb Plates
Collars
DESCRIPTION OF EVENT
Females will begin workout and once they complete their Thrusters and Burpees, the team will add weight and the males will continue. The team follows the order above along with the weight until they are complete or time runs out. If the team does not finish, the remaining reps are added to their score. As weight increases, the team must load the barbell properly.
RULES/DETAILS OF EVENT
- Teams will use 1 Axle Bar
- Any team member can help change weights
- Collars must be used at all times
- LOADING of Rogue Stubby Axle
- 40lbs (1 Pair of 10’s)
- 50lbs (1 Pair of 10’s and 1 Pair of 5’s)
- 70lbs (1 Pair of 25’s)
- 90lbs (1 Pair of 25’s, 1 Pair of 10’s)
MOVEMENT STANDARDS
Bar-Facing Burpees/Synchronized Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The pair must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Event 4: “The Deadliest Catch”
For Time, 11 Minute Timecap
Male/Female Pair 1:
21-15-9
of
Partner Deadlifts
*Undisclosed Movement*
<TAG NEXT PARTNERSHIP>
Male/Female Pair 2:
9-15-21
of
*Undisclosed Movement*
Partner Deadlifts
(185lbs on Male Barbell for team. Weight is distributed evenly)
DETAILS:
- Teams will use a Male (45lb Barbell) for the Deadlifts.
- Collars must be used at all times.
- The Undisclosed Movement will be announced the morning of the event.
MOVEMENT STANDARDS
Rope Climb
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete does not have to show control but it is highly recommended to be under control here. Height of crossmember is 15′.
Partner Deadlift
Both partners will face the same direction and lift the barbell together and in unison. (See above photo) Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
