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Overview
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Teams in all divisions will be comprised of 4 athletes, 2 men, 2 women, with all 4 members competing in each event (except where noted). All Advanced and Intermediate teams will compete in 3 events, with the top 4 teams then moving on to the final event. Masters teams will compete in 3 events throughout the day.
Events will be scored as either 200, 100 or 50 point events, where teams will earn points based on the Points Table. The team with the most points after all events will be the winner.
Post questions on the events to comments below.
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Advanced Events
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Event 1: Run
200 points total
Run 1.7 miles for time
All athletes (men + women) will race around the block together. The teams score will be the sum of each team member’s relative placing within the field. I.e. if a team’s members place 3rd, 6th, 25th and 40th their score will be 74. Teams will be ranked by score, lowest to highest.
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Event 2: Couples Couplets
100 points each
Each team member will complete only one portion. Each Couplet (A and B) must be performed by one man and one woman, but the team decides which member performs which part. All reps of each exercise must be completed before moving on to the next.
Couples Couplet A
Male/Female pair A will complete the following for time:
Partner 1 completes
15 Muscle-ups
30 Power snatch (115 / 83 lbs)
then, Partner 2 completes
30 Handstand push-ups
45 Kettlebell swings (32 / 24 kg)
10 minute time cap.
Couples Couplet B
Male/Female pair B will complete the following for time:
Partner 3 completes
30 Chest-to-bar pull-ups
50 Thrusters (95 / 65 lbs)
then, Partner 4 completes
30 Jerks (135 / 95 lbs)
50 Pistols
10 minute time cap.
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Event 3: Hodgepodge
200 points total (50 per part)
Four movements will be performed one at a time, each with a 2 minute time limit with 1 minute to rotate between movements. Teams will be ranked separately per movement by the sum of the scores from each athlete.
Row: 50 points
Each athlete will row as far as possible (meters) in the 2 minutes. Teams score will be the sum of meters rowed by all four members.
Freestanding Handstand: 50 points
Each athletes will hold a freestanding handstand for as many total seconds as possible within the 2 minutes. Their hands must stay within a 36”x36” box for the time to count and they must stand upright between attempts. Teams score will be the sum of seconds held by all four members.
Tire Flip + Med-ball Clean: 50 points
Each team will have a small tire and a 70 pound medicine ball for the women and a big tire a 100 pound medicine ball for the men and will accumulate as many flips of the tire and med-ball cleans as possible in the 2 minutes. After each tire flip the athlete must touch both feet to the ground inside the tire. On each clean the medicine ball must be thrown over the athlete’s shoulder while they are standing with their hips and knees locked out. Teams score will be the total number of times the tires are flipped plus the number of times each ball was cleaned.
Burpee Pull-over: 50 points
Each athlete will perform as many burpee pull-overs in the 2 minutes. They can choose any pull-up bar to use, as long as it is higher than their max reach while standing. Teams score will be the total number of reps completed by all four members.
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Event 4: Barbell Final
200 points - Top four teams advance.
Each team will complete the following for time:
First, the men will perform
295 pound Deadlift, 30 reps
205 pound Power Clean, 30 reps
135 pound Squat snatch, 30 reps
Then, the women will perform
193 pound Deadlift, 30 reps
123 pound Power Clean, 30 reps
93 pound Squat snatch, 30 reps
20 minute time cap.
The mens pairs and womens pairs may partition the reps however they like but must complete all 30 reps before moving on to the next movement. Teams will be responsible for removing the appropriate amount of weight from the barbell between exercises.
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Intermediate Events
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Event 1: Run
200 points total
Run 1.7 miles for time
All athletes (men + women) will race around the block together. The teams score will be the sum of each team member’s relative placing within the field. I.e. if a team’s members place 3rd, 6th, 25th and 40th their score will be 74. Teams will be ranked by score, lowest to highest.
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Event 2: Couples Couplets
100 points each
Each team member will complete only one portion. Each Couplet (A and B) must be performed by one man and one woman, but the team decides which member performs which part. All reps of each exercise must be completed before moving on to the next.
Couples Couplet A
Male/Female pair A will complete the following for time:
Partner 1 completes
15 Jumping muscle-ups
30 Power snatch (95 / 63 lbs)
then, Partner 2 completes
30 Handstand push-ups with optional partner assist
45 Kettlebell swings (24 / 16 kg)
10 minute time cap.
The jumping muscle-ups will be performed on the high rings using boxes and plates to set the appropriate height. For the men, the ring can be as low as the bottom of the ring at bottom of the ear. For the women, the ring can be as low as the bottom of the ring at top of the shoulder. The partner may assist during the handstand push-up.
Couples Couplet B
Male/Female pair B will complete the following for time:
Partner 3 completes
30 Pull-ups
50 Thrusters (75 / 53 lbs)
then, Partner 4 completes
30 Jerks (103 / 75 lbs)
50 Pistols
10 minute time cap.
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Event 3: Hodgepodge
Four movements will be performed one at a time, each with a 2 minute time limit with 1 minute to rotate between movements. Teams will be ranked separately per movement by the sum of the scores from each athlete.
Row: 50 points
Each athlete will row as far as possible (meters) in the 2 minutes. Teams score will be the sum of meters rowed by all four members.
Freestanding Handstand: 50 points
Each athletes will hold a freestanding handstand for as many total seconds as possible within the 2 minutes. Their hands must stay within a 36”x36” box for the time to count and they must stand upright between attempts. Teams score will be the sum of seconds held by all four members.
Tire Flip + Med-ball Clean: 50 points
Each team will have a small tire and a 60 pound medicine ball for the women and a big tire a 70 pound medicine ball for the men and will accumulate as many flips of the tire and med-ball cleans as possible in the 2 minutes. After each tire flip the athlete must touch both feet to the ground inside the tire. On each clean the medicine ball must be thrown over the athlete’s shoulder while they are standing with their hips and knees locked out. Teams score will be the total number of times the tires are flipped plus the number of times each ball was cleaned.
Burpee Toes-To-Bar: 50 points
Each athlete will perform as many burpee toes-to-bar in the 2 minutes. They can choose any pull-up bar to use, as long as it is higher than their max reach while standing. Teams score will be the total number of reps completed by all four members.
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Event 4: Barbell Final
200 points - Top four teams advance.
Each team will complete the following for time:
First, the men will perform
225 pound Deadlift, 30 reps
135 pound Power Clean, 30 reps
105 pound Squat snatch, 30 reps
Then, the women will perform
145 pound Deadlift, 30 reps
93 pound Power Clean, 30 reps
73 pound Squat snatch, 30 reps
20 minute time cap.
The mens pairs and womens pairs may partition the reps however they like but must complete all 30 reps before moving on to the next exercise. Teams will be responsible for removing the appropriate amount of weight from the barbell between exercises.
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Masters Events
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Event 1: Run
200 points total
Run 1.7 miles for time
All athletes (men + women) will race around the block together. The teams score will be the sum of each team member’s relative placing within the field. I.e. if a team’s members place 1st, 3rd, 10th and 11th their score will be 25. Teams will be ranked by score, lowest to highest.
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Event 2: Hodgepodge
250 points total (50 per exercise)
Five movements will be performed one at a time, each with a 2 minute time limit with 1 minute to rotate between movements. Teams will be ranked separately per movement by the sum of the scores from each athlete.
Row for distance: 50 points
Each athlete will row as far as possible (meters) in the 2 minutes. Teams score will be the sum of meters rowed by all four members.
Jerk-block Climb-overs: 50 points
Each athletes will jump/climb their way over the boxes as many times as possible in the 2 minutes. Teams score will be the total number of reps completed by all four members.
Dumbbell Snatch: 50 points
Each athlete will perform as many single-arm dumbbell snatches as possible in the 2 minutes. Men will use a 40 pound dumbbell and women will use a 25 pound dumbbell. Teams score will be the total number of reps completed by all four members.
Med-ball clean: 50 points
Each athlete will lift a medicine ball over their shoulder as many times as possible in the 2 minutes. Men will use a 70 pound medicine ball and women will use a 30 pound medicine ball. Teams score will be the total number of reps completed by all four members.
Burpee Pass-unders: 50 points
A PVC pipe will be setup 20 inches off the ground and each athlete will perform as many burpee pass-unders as possible in the 2 minutes. Each rep the athlete must pass under and then jump or step over the pipe. Teams score will be the total number of reps completed by all four members.
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Event 3: Barbell Final
200 points
Each team will complete the following for time:
First, the men will perform
163 pound Deadlift, 30 reps
93 pound Power Clean, 30 reps
63 pound Split snatch, 30 reps
Then, the women will perform
122 pound Deadlift, 30 reps
72 pound Power Clean, 30 reps
42 pound Split snatch, 30 reps
20 minute time cap.
The mens pairs and womens pairs may partition the reps however they like but must complete all 30 reps before moving on to the next exercise. Teams will be responsible for removing the appropriate amount of weight from the barbell between exercises.
