In this event, athletes will begin seated on the rower with the monitor on. Athletes may adjust the foot straps and damper however they like before the workout begins. Hands will remain off of the handle until “Go.” On each row, athletes must hold onto the handle until 1000m appears on the screen. A 3-burpee […]
Deadlifts A normal deadlift set up with hands outside of the legs is required; no sumo deadlifts will be allowed. Full extension is required at the top, with shoulders stacked on top of the hips, and the ankles, knees and hips fully extended. Both plates must touch the floor at the same time on each […]
Overhead Squat (Rx & Intermediate) The crease of the hip must pass clearly below the knee at the bottom of each rep. At the top, athletes must stand to full extension with ankles, knees, and hips extended. A squat snatch into the first rep is permitted, as long as full depth is reached. Pistols (Rx […]
In this workout, the thruster weight increases with each round. Athletes will be responsible for changing their own weights during the 1 minute rest period. Clips must be on the barbell in order for reps to count. Thruster A squat clean into the first rep is allowed. At the bottom of each rep, crease of […]
In this event, barbells will start unloaded. Athletes are responsible for loading their own barbells and confirming their weight with their judge before each attempt. Clips are required for each attempt. Athletes can take as many attempts as they choose, and can add/remove weight from the barbell as desired. Hands must stay on the barbell […]
In this event, athletes will begin seated on the rower with the monitor on. Athletes may adjust the foot straps and damper however they like before the workout begins. Hands will remain off of the handle until “Go.” Athletes must hold onto the handle until 2000m appears on the screen. A 3-burpee penalty will be […]
Standards Box Jump Overs Athletes must be perpendicular to the box when jumping. No lateral jumps will be permitted. Full extension is not required at the top of the box. Athletes can jump over the top of the box or pause on top. Stepping down is permitted in all divisions. A two foot […]
Time Cap: 9 Minutes Standards Clean & Jerk Any type of clean is allowed. Standing up to full extension between the clean and the jerk is not required. For the clean, the barbell must begin with both plates touching the ground at the same time. The barbell must make contact with the shoulders before going […]
In this event, barbells will start in the rack, unloaded. Athletes can adjust the height of their rack prior to the start of the event. All competitors will use a 45-lb barbell. Judges will not help load barbells. Clips must be on the bar in order for each attempt to count. Each athlete will have […]
Standards Stone Over Shoulder The sandbag must clearly pass over the top of the shoulder for each rep. Any method of getting the sandbag over the shoulder will be permitted. Alternating shoulders is not required. For safety reasons, sandbags must stay in your lane at all times. If the sandbag is thrown out of your […]
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