Regional & Qualifier Workouts

1-rep-max hang squat snatch

Time cap: 8 minutes

Notes
For this event, teams will have 8 minutes for each member to perform their heaviest 1-rep hang squat snatch. Athletes may lift in any order, but each member will only be allowed two attempts. Teams will begin with one platform, two empty barbells and a stack of plates. It will be the team members’ responsibility to load their bars for each lift. The smallest weight increment permitted will be 5 lb. Only one teammate will be allowed on the platform at a time (including weight changes). The others must remain in the designated area until the working athlete returns.

After the 8 minutes is up, teams will have 2 minutes to transition to Event 3.

Scoring
The team’s score is the sum of the heaviest snatches each member completes.

Movement Standards

Hang Squat Snatch
This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.

Teams may change weights up and down as needed. Athletes must roll the non-working barbell off of the front of the platform and lift facing it.

Max distance handstand walk

Time cap: 6 minutes

Notes
Team members will go one at a time, separated by 1 minute each, in any order they choose. Each athlete will have 1 minute, will begin with their feet behind the starting line, and will walk as far as possible on their hands without their feet touching the ground. If the athlete kicks up to their hands and travels less than 10 feet this will be considered a “false start,” and they may re-attempt from the starting line. If the athlete has more than two “false starts” they will either receive a score of 5 or zero. Once athletes have finished their attempt they will continue down the field onto the finish mat to keep the lanes clear for the next athletes.

If an athlete makes it the full 120 feet to the other side of the stadium, they will stop and receive a score of 120.

Teams will begin this event 2 minutes after completing Event 2.

Scoring
The team’s score is the sum of distances each member walks on their hands, measured in 5-foot intervals.

Movement Standards

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Both hands must cross the 5-ft. increment line to earn that score.

Three women complete for time:
50 thrusters, 95 lb.
10 14-foot rope ascents
40 thrusters, 95 lb.
8 14-foot rope ascents
30 thrusters, 95 lb.
6 14-foot rope ascents

Time cap: 10 minutes

Notes
Team Event 4 begins with all three females on the starting mat. At the call of "3-2-1 … Go!" the athletes move forward to the barbell and perform 50 thrusters. The barbell may not touch the ground until the full number of repetitions is completed. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.

Team Event 5 will begin immediately following the 10-minute time cap. The men (Team Event 5) will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.

Scoring
The team's score is its total time.

Movement Standards

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If the bar touches the ground once the set has begun the team’s count for that set drops back to zero.

Rope Climbs
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.

Three men complete for time:
50 thrusters, 135 lb.
10 14-foot rope ascents
40 thrusters, 135 lb.
8 14-foot rope ascents
30 thrusters, 135 lb.
6 14-foot rope ascents

Time cap: 10 minutes

Notes
Team Event 5 will begin immediately following the 10-minute time cap of Team Event 4. This event begins with all three males on the starting mat. The men will not be allowed to leave their start mat until all female members of the team are standing on the finish mat.

At the call of "3-2-1 … Go!" the athletes move forward to the barbell and perform 50 thrusters. The bar may not touch the ground once the set has begun. After the 50 thrusters they will advance the barbell to the 40-rep station, go under the wall and touch the finish mat. When all three members have touched the finish mat, a single athlete may return to start the climbs. The other athletes must remain on the finish mat until the working athlete returns to it. They may break the reps into sets and share the work how ever they choose. However, each member of the team must perform at least 1 rep of each movement every round or the team will not be allowed to advance. They will then move back to the barbell for 40 reps, then back to the rope for 8 ascents, then 30 more thrusters, and finally 6 ascents. The event is complete when all members are standing on the finish mat.

Scoring
The team's score is its total time.

Movement Standards

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If the bar touches the ground once the set has begun the team’s count for that set drops back to zero.

Rope Climbs
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted.

Relay for time
9-6-3 reps of:
Strict handstand push-ups
Hang power cleans, 160 / 110 lb.
Burpees

Time cap: 21 minutes

Notes
This event begins with all teammates on the starting mat. At the call of "3-2-1 … Go!" the first male athlete will enter and perform 9-6-3 of the triplet, advancing the barbell to the appropriate station prior to each round. When the first male reaches the finish mat he will return the barbell to the 9-rep station then return to the finish mat. The next male athlete can enter as soon as the first male athlete reaches the finish mat after his last burpee. The last male athlete will advance his barbell to the designated finish area to make way for the women’s bar. Athletes will proceed in this fashion, men first and then women, until all six members have completed the triplet and the last female reaches the finish mat.

If any athlete has 3 failed handstand push-up attempts in any round their team will be time-capped for the event and receive a penalty for that athlete’s uncompleted reps. The athlete must then move forward to the finish mat, and the next athlete will enter and begin. The remaining athletes will perform their work as written to avoid additional penalty points.

Scoring
The team's score is its total time.

Movement Standards

Strict Handstand Push-ups
The movement begins at the top of a handstand with the athlete's back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).

At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight.

Hang Power Cleans
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.

Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.

Burpees
Each burpee must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
    (each)
50 deadlifts, partner holds barbell at the waist
    (275 / 185 lb.)
50 toes-to-bars, partner hangs

Time cap: 21 minutes

Notes
This event begins with all six members on the starting mat. At the call of "3-2-1 … Go!" the first male/female pair enters and begins rowing and performing double-unders. Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.

For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they will advance to the finish mat.

Pairs may not move forward to the next station until the pair ahead of them has reached the next station or finish mat. This event ends when the last pair completes the 50 toes-to-bars and moves to the finishing mat.

Scoring
The team's score is its total time.

Movement Standards

Row
The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.

One athlete must hold the barbell locked out at the top of the deadlift while the partner performs repetitions. Partners must alternate who is deadlifting and who is holding after every 5 reps.

Toes-to-bars
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

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. One athlete must hang from the bar while the partner performs repetitions. Partners must alternate who is performing toes-to-bars and who is hanging after every 5 reps.

Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.

Time cap: 16 minutes

Notes
This event begins with all teammates on the starting mat. At the call of "3-2-1 … Go!" the first male athlete will enter and perform 49 pull-ups, then move forward to the barbell and perform 7 overhead squats, then move to the finish mat. Once the leading athlete reaches the finish mat the next female athlete will enter and begin. After they complete 49 pull-ups they will move to the barbell and then perform their overhead squats. Teams must complete this relay in the order of male, female, male, female, male, female. This event finishes when the last team member reaches the finish mat.

Scoring
The team's score is its total time.

Movement Standards

Pull-ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Overhead Squats
The hip crease must be below the top of the knee at the bottom. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.