2018 Individual Events

TRACK AND FIELD

Sponsored by Ascent Protein

Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25’ Kettlebell Walking Lunge
then
150’ Kettlebell Carry

Rx: 70/53 Kettlebell Overhead Walking Lunge
Scaled: 53/35 Kettlebell Overhead Walking Lunge
Age Group: 53/35 Front Rack Walking Lunge

The workout begins with the athlete lined up behind their jump rope in their lane. On the call of 3-2-1-Go, the athletes will start by running away from the track, circling around the last cone, then running back to the track. They will turn right on the track and run one lap. Once their lap is complete they will pass the cone, and run up to their lane. Then they will begin their 6 rounds of heavy jump ropes and kettlebell lunges. The jump rope must remain behind the first line on the field. Each round the kettlebell will be advanced down one 25’ segment of the field. Then the athlete will run back to their jump rope for the next round. Once the athlete finishes the last 25’ lunge segment, they will run back to the starting line with their kettlebell. Once both of the athlete’s feet cross the starting line, their workout ends.

Heavy Jump Rope
Any grip and jumping style is permitted (ie skipping, jumping, double jumping) as long as the rope passes under both feet. The athlete may not lift their kettlebell unless the rope is completely behind the starting line.

Kettlebell Lunge
The kettlebell must be held in one hand during the lunge. Athletes must alternate hands every round.

Rx and Scaled athletes will hold the kettlebell overhead. They may use any single-arm technique to get the kettlebell overhead (snatch, clean and jerk). The overhead arm does not have to be locked out but the bottom of the kettlebell must be above the athlete’s shoulder and not contacting the head/neck/shoulder. The athlete will lunge forward touching their trailing knee to the ground. The lunge is complete when both feet fully cross the line.

Age Group athletes may hold the kettlebell in the rack position, in contact with their shoulder/chest in any grip. The kettlebell must be above the athlete’s waist.

Shuffle steps are not permitted between lunge steps. If the athlete loses control of the kettlebell and is unable to stand up, or they lose their balance and take an extra shuffle step, a no-rep will be called. On a no-rep, the athlete must lower the kettlebell to the ground and lift it overhead again before resuming their lunge wherever they set the kettlebell down. The 25’ does not have to be unbroken.

Kettlebell Carry
Athletes may hold their kettlebell in any position using one or two hands while they run back to the start line

ROPE SPRINT

Cap 6

For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Rx: 30/24” Box; feet must jump back and jump up together and in line on the burpees; box jump must be a 2-footed take off jump; rope climbs to 15’.

Scaled & Age Group: 24/20” Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11’

Athletes will start seated on the rower. On the call of 3-2-1 go, athletes will grab the handles and row 25/20 calories. Once completed, they will advance forward and perform 15 burpee box jump overs. Once completed, they will advance forward and perform 5 rope climbs. Once completed, they will run forward until both feet step off the dollamur mats onto the court on the west of the rig.

Row
The athlete may adjust the damper and straps before the workout starts. The judge will ensure the monitor is turned on, set to calories on the “large number” display option (5th display button), and zeroed out. The athlete must stay seated until the monitor shows 25/20 calories.

Burpee Box Jump Overs (Rx)
Athletes must perform a burpee before each box jump over. Athletes must jump both feet back at the same time as they drop to the floor. Athletes’ chest must touch the floor with the body straight in line with the box. Rx athletes must jump both feet up at the same time and they must land in line with each other. They may take an extra step or steps forward to the box after jumping up from the burpee. Rx athletes must perform a two-footed jump onto or over the box. Athletes do not have to open their hips on top of the box. Athletes may jump completely over the box. Athletes may jump down or step down off the box. Athletes must turn to face the box before their next burpee.

Burpee Box Step Overs (Scaled & Age Group)
Athletes may step down and step up on their burpees. Athletes’ chest must touch the floor with the body straight in line with the box. There is no requirement for the feet jumping back and jumping up together. Athletes may step onto or jump onto the box. Athletes do not have to open their hips on top of the box. Athletes may jump or step down off the box. Athletes must turn to face the box before their next burpee.

Rope Climbs
The rope climb starts with both feet on the floor. Rx rope climbs count once one of the athlete’s hands touches the metal crossbar at the top of the rig. Scaled rope climbs count once one of the athlete’s hands touches the 11’ tape (or above the tape). A controlled descent is encouraged but not required.

3-POSITION MAX

For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)

All divisions will perform the 3-position clean and jerk.

HSW (RX DIVISION ONLY)

For distance:
2 Minute transition after 3-Position Clean & Jerk

2:00 Max Distance Handstand Walk

Score is total handstand walk distance (in 6’ increments)

3-Position Clean and Jerk

The athlete will start on the lifting mats with the bar unloaded. On the call of 3-2-1-Go, they will load plates onto their bar, add collars, and then perform as many lifts as they want in the 4-minute window.

Any style of clean is permitted (muscle, power, squat, split) as long as the rep ends with the athlete standing with feet inline with the knees and hips fully extended with the bar on the shoulder in the front rack with the elbows in front of the bar.

Any style of overhead lift is permitted (strict press, push press, push jerk, split jerk, squat jerk) as long as the rep ends with the athlete standing with feet inline with the knees, hips, shoulders and elbows fully extended with the bar overhead in the middle of the athlete’s body when viewed from the side.

The athlete must show control at the top of each part of the lift before proceeding to the next. The judge will call “good” once each position is achieved with control.

The first clean moves the bar from the floor to the front rack. The second clean moves the bar from below the knee, off the floor, to the front rack. The third clean moves the bar from above the knee, below the hip to the front rack. The overhead moves the bar from the front rack to overhead.

Athletes do not receive credit for the lift unless all four segments are completed as an unbroken complex. Athletes may add/decrease weight at their discretion.

Handstand Walk

Rx athlete will have two minutes to transition from the Strength Pad to the Court. The athlete will start on the north end of the court behind the starting line. On the call of 3-2-1-Go, they will handstand walk as far as they can. If they complete the 60’ length of the court, they will turn around and continue back in the opposite direction. They will continue for maximum distance in two minutes. The handstand walk must be completed in 6’ unbroken segments.

The athlete must start each segment with both hands completely behind the line. Both hands must completely cross the next line before the athlete can kick down and receive credit for that segment. If the athlete is unable to completely cross the next line before they come down, they must move back to the previously completed line before their next handstand walk attempt.

333 INTERVAL

In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Rx: Toes to Bar; 50/35# Dumbbell
Scaled: Toes to Hip Level; 35/20# Dumbbell
Age Group: Toes to Bar; 35/20# Dumbbell

This workout will be performed with an 11:00 timer, counting up. Athletes will work from 0:00 – 3:00, rest from 3:00 – 4:00, work from 4:00 – 7:00, rest from 7:00 – 8:00, work from 8:00 – 11:00 or until they reach 80 dumbbell snatch reps and cross the finish line. If the athlete crosses the finish line under 11:00, their score is the time when they crossed the finish line. If they reach the 11:00 cap before they complete 80 dumbbell snatches, their score will be 11:00 plus :01 for each snatch rep not completed. Bike Calories and toes to bar reps do not count towards final score if the athlete reaches the time cap.

Athletes will start standing behind their bike. On the call of 3-2-1-Go, they will step forward, get on their bike and complete 16/12 calories. Once completed, they will advance forward and perform 16 toes to bar or toes to hip level. Once completed, they will advance forward and perform as many dumbbell snatches as possible in the first 3-minute window. Athletes will advance the dumbbell forward after 20, 40, and 60 reps. On the call of Stop, the athlete will set their dumbbell down. They will have one minute to make their way back behind the bike. On the next call of 3-2-1-Go, they will repeat the bike and toes to bar and pick up where they left off on dumbbell snatches. Athletes will repeat this a third time if necessary to reach 80 snatch reps.

The workout ends once 80 dumbbell snatch reps are completed and the athlete steps both feet across the finish line while carrying the dumbbell.

Bike
Athletes may adjust the seat height before the workout starts. The judge will ensure the monitor is turned on and zeroed out before each round. The athlete must stay seated until the monitor reads 16/12 calories.

Toes to Bar
In the toes-to-bar, the athletes must go from a full hang to having both feet touch the pull-up bar at the same time between the hands. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar.

Toes to Hip Level
In the toes-to-hip-level, the athletes must go from a full hang to having both feet rise above their hips at the same time. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar. Athletes’ knees may be bent or straight as long as the toes travel above the hip.

Dumbbell Snatch
The dumbbell snatch starts with both heads of the dumbbell touching the floor. The dumbbell must be moved to an overhead position with elbows, knees, and hips fully extended. The arm must be vertical for the rep to count. Athletes may not use their free hand to touch the dumbbell or any part of their body on the way up. The dumbbell may not touch any part of the athlete’s body on the way up. Athletes must switch hands every rep. The switch can happen at any point (overhead, in front of body, or on the floor). If the athlete receives a no-rep they may continue on the alternate side. Athletes must lower the dumbbell to the floor with control. If an athlete drops the dumbbell from any height the judge will deduct the previous rep even if it was completed to standard.