Individual Workouts

ind-visual

  • Individual Events 1, 2, & 3: HPC, Row, and Clean

    Points: 100 points each
    Location: Stadium
    **Saturday morning**

    Event 1:
    In 3:00, reach a 4RM Hang power clean.

    Event 2:
    1,000 meter row for time.

    Event 3:
    AMRAP in 3:00:
    Clean

     

    Sponsored by:
    LIVWELL

     

    Workout Flow:

    At 3, 2, 1, GO! Individuals will be given 3:00 to find a 4-rep max hang power clean. The athlete may take as many attempts as they would like during that time. Watch the movement standards video for HPC explanation.

    At 3:00, event 1 is complete. From 3:00 to 4:00, athletes will transition to their rower where they will be set up for a 1,000 meter countdown.

    At 4:00, event 2 will begin with a 1,000 meter row for time. Athletes will have until up to 8:30 to complete the row before transitioning back to the bar station for the final event.

    At 9:00, event 3 will begin with a 3:00 AMRAP of cleans with the weight used in the HPC 4-rep max.

    At 12:00, the workout is complete.

    Event 1 (Load) – Max succesful 4-rep hang power clean
    Event 2 (Time) – Time taken to row 1,000 meters
    Event 3 (Reps) – Number of reps completed in AMRAP

     

    Movement standards notes:

    4RM Hang power clean – This movement begins with the athlete first lifting the bar to the top of a deadlift (hips and knees extended). Then, keeping the bar at or above the knee, the athlete will jump the bar to the shoulders and come to standing position with hips and knees extended, feet in alignment, and elbows in front of the bar. The bar cannot be brought below the knees during the 4-rep max attempt.

    1,000 Row – The rower will be set on a 1,000 meter countdown. Any damper setting is fine.

    AMRAP Clean – Using the weight of your highest 4-rep max, you will clean the bar from the ground, using any version of the clean that you wish (power, squat, hang).

  • Individual Event 4: Cindy or Mary

    Points: 100 points
    Location: Stadium
    **Saturday afternoon**

    Event 4 (Open):
    For time:
    20 Pullups
    40 Pushups
    60 Air squats
    15 Pullups
    30 Pushups
    45 Air squats
    10 Pullups
    20 Pushups
    30 Air squats
    5 Pullups
    10 Pushups
    15 Air squats

    Event 4 (Pro):
    For time:
    20 yard Handstand walk
    40 Alt. pistols
    60 Pullups
    15 yards Handstand walk
    30 Alt. pistols
    45 Pullups
    10 yard Handstand walk
    20 Alt. pistols
    30 Pullups

    Time cap: 10 min

     

    Sponsored by:
    FALSE GRIPS

     

    Workout Flow:

    At 3, 2, 1, GO! Athletes will run from the start line to either the pullups or handstand walk stations. They will begin the workout by completing all the reps of each exercise before moving on to the next. Judges will ensure full range of motion standards are met in all movements.

    Event 4 (Time) – Time taken to complete the workout. One second will be added for every rep not completed in the given time.

     

    Movement standards notes:

    Pullups – These are standard chin over bar pullups.

    Pushups – Athlete begins with chest touching the ground, then pressing to elbows locked out position. Hips and knees must be off the ground before the pushup begins and stay in motion with the chest.

    Air squats – Athlete begins standing, then squatting with crease of hips below paralell, then returning to standing vertical with hips and knees fully open. Hands cannot touch the legs while squatting.

    Handstand walk (Pro) – Athlete will start with feet behind line, then dive hands forward into handstand walk. Athlete must pass 5 yards as a minimum. If the handstand is broken within the 5 yard minimum, the athlete will have to go back to the start line. Both hands must be placed over the finish line for the distance to count.

    Alternating pistols (Pro) – Standard pistol requirements. A full squat is required on one leg before moving to the next. Holding the foot is permitted as long as it is held in front of the body and the foot does not touch the ground before coming to a standing position.

  • Individual Event 5: Sled, Snatch, DU

    Points: 100 points
    Location: Open
    **Sunday morning**

    Event 5:
    4 rounds for time:
    20 yard sled push
    10 Alt. DB snatch
    50 Double unders

    Sled:
    Open – 90/50 lb. added to sled.
    Pro – 140/90 lb. added to sled.

    DB:
    Open – 55/35 lb. DB
    Pro – 85/55 lb. DB

    Time cap: 12 min

     

    Sponsored by:
    SIMPSONS FITNESS SUPPLY

     

    Workout Flow:

    At 3, 2, 1, GO! Athletes will run to the sled and push it 10-yards with the “high push” handles. They will then return the sled in the opposite direction with the “low push” handles. They will then complete the DB snatches, and then double unders and continue to complete four rounds total.

    Event 5 (Time) – Time taken to complete the workout. One second will be added for every rep not completed in the given time.

     

    Movement standards notes:

    Sled push – Sled will be pushed with “high handles” down 10-yards. Then, it will be returned via “low push” handles. Sled must pass over the marked line on each distance.

    Alternating single arm DB snatch – DB will begin on ground and be lifted in one motion to overhead where the judge will look for the DB to be held over the body under control before the rep is counted. The DB held above the head to the side or front of the body will not be counted. The DB will then be controlled back down to the ground and then next rep done with the other arm.

  • Individual Event 6: Final Chipper

    Points: 100 points
    Location: Stadium
    **Sunday afternoon**

    Event 6 (Open):
    For time:
    4 Rounds
    7 Deadlift, 225/155 lb.
    7 Bar facing burpees
    2 Rounds
    21 Wall balls, 20/14 lb. to 10’
    21 Toes to bar
    Then,
    42 Box jump overs, 24/20”
    Then,
    AMRAP Ring muscle ups

    Event 6 (Pro):
    For time:
    3 Rounds
    7 Deadlift, 345/235 lb.
    7 Ring muscle ups
    2 Rounds
    21 Wall balls, 20/14 lb. to 10’
    21 Toes to bar
    Then,
    42 Box jump overs, 24/20”
    3 Ring muscle ups (required)

    Time cap: 12 min

     

    Sponsored by
    NF SPORTS

     

    Workout Flow:

    At 3, 2, 1, GO! Athletes will begin by completing their four (Pro – three) rounds of deadlifts and burpees (Pro – ring muscle ups). Once complete, they will move to the two rounds of wall balls and toes to bar. Once complete, they will do 42 box jump overs.

    The Open division will get a time score at the completion of the final box jump over. If there is time remaining, they may choose to make ring muscle up attempts for a chance to lower their time score by two seconds for every muscle up completed within the 12-min time cap.

    Pro division will get a time score at the completion of their ring muscle ups after the box jump overs.

    Event 6 (Time): Open – Time taken to complete the workout through the box jump overs. Two seconds will be subtracted from time for every muscle up completed in the time cap. One second will be added for every rep not completed through the box jump overs within the time cap. Pro – Time taken to complete the entire workout (including 3 muscle ups).

     

    Movement standards notes –

    Deadlift – Standard deadlift requirement.

    Bar-facing burpees – Athlete drops their chest and thighs to the ground with their head facing toward the bar, then does a burpee with a two-footed jump over the bar.

    Ring muscle ups – Standard muscle up requirement.

    Wall balls – All wall balls for all athletes will be done with 20/14 lb. wall balls to a 10’ target.

    Toes to bar – Standard toes to bar requirement.

    Box jump overs:
    Option 1 – Two-footed jump onto the box with both feet, then jump or step down to the other side.

    Option 2 – Two-footed jump over the box, landing on the other side.

    Option 3 (Open division only) – Step onto the box with both feet, then step or jump down to the other side.

    For all options, you may NOT touch the box with your hands.

  • Individual Event 7: Obstacle course

    Points: 100 points
    Location: Open
    **Sunday 9:30-4pm (approx)**

    Event 7:
    Run 2 laps of the obstacle course for time.

    Time cap: 4 min

     

    Sponsored by:
    KILL CLIFF