Event 1: “Hells Bells”
For Time: 7 Minute Time Cap
40 Russian BoomBell Swings @53lbs (Max Unbroken for Score 1)
30 Goblet Squats (35lbs)
20 One Arm Hang Snatches (35lbs)
Score 2 is total time. Any unfinished reps will be added to the time cap.
Equipment Used
53lb BoomBell by MadFitter
35lb Kettle Bell
Description of Event
On 3,2,1 Go, the athlete will pick up the BoomBell and begin max unbroken swings. Once they place the BoomBell on the floor, the judge will record their number for score 1. They will then continue until the are done with 50 swings.
Once completed, they will move their stall mat (100lbs) down the lane and begin their squats.
Once complete, they will move their stall mat down the lane to complete their snatches.
Score 2 is the total time. Any unfinished reps will be added to the time cap.
MOVEMENT STANDARDS
Russian Swing
At the top of the swing, the kettlebell must be fully extended (top of bell over the handle) and the arms parallel to the ground, with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
Kettle Bell Goblet Squat
The movement begins with the Kettle Bell held by both hands and underneath the chin with the athlete standing straight up with feet underneath fully extended hips. The athlete will squat below parallel and end with the athlete standing straight up in the beginning position.
1-Arm BoomBell Snatch
Start of 1st Rep
Top Position
Start of Next Rep
At the top, the BoomBell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The BoomBell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. The BoomBell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the BoomBell before it has settled on the ground, the last repetition will not count.
EVENT 2: “Assault and Battery”
6 Minutes For Time
Assault Bike Cals to 10
5 Ground to Overhead (65)
10 Hanging Knee Raises
Assault Bike Cals to 25
5 Ground to Overhead
10 Hanging Knee Raises
Assault Bike Cals to 40
5 Ground to Overhead
10 Hanging Knee Raises
Run to Mat
EQUIPMENT USED
Assault Air Bike
Women’s Barbell
Pull Up Bar
DESCRIPTION OF EVENT
The Athlete will begin standing behind the Air Assault Bike, turned off. On 3,2,1 GO, they will sit on the bike and begin pedaling to complete 10 Cals. Once completed, they will run down their lane and complete the Ground to OH. Once completed, they will run to the rig and complete the Hanging Knee Raises. Once completed, they will run back to the Assault Bike and pedal until the monitor reads 25. They will then complete the Ground to Overhead and the Hanging Knee Raises and head back to the Assault Bike and pedal until the monitor reaches 40. They are finished when they complete the Ground to Overhead and the Hanging Knee Raises then run to the finish mat.
The Assault Bike monitor will remain on the duration of the workout. Athletes may not pedal past the respective numbers. If they intentionally do so, they will receive a 30 second penalty per offense.
The score is the time the athlete steps on the finish mat. Any remaining reps not finished will be added to the timecap.
MOVEMENT STANDARDS
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.
Ground to Overhead
Barbell starts on the ground. The lift finishes with the barbell over the head with hips extended and arms locked out holding barbell overhead. Feet are together and underneath hips. The athlete may complete a snatch or clean and press in any manner as well.
EVENT 3: “THE ASCENT”
AMRAP in 11 Minutes
5 Bar Facing Burpees
5 Hang Snatches (45lbs)
5 Box Jumps Overs (20″)
Each round, the rep scheme will increase by 1 rep for each movement. Women will use women’s barbells. Men will use men’s barbells.
Description of Event:
On 3,2,1, GO, the 1st athlete will complete the work above. Once complete, they will start over but will add 1 rep per movement.
The final score will be designated by a number, a decimal point, and a number after the decimal point.
It will be LAST ROUND COMPLETED.NUMBER OF REPS COMPLETED IN CURRENT ROUND.
So if the athlete finished the round of 7 reps and has done 5 burpees, the score is 7.5. Highest rep count wins.
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. 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.
Hang Snatch
The hang snatch begins with the barbell held at or above the knees, 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. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.
Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
