For time, with one team member completing each portion:
150 Wall-Ball shots
M - 20-lb. ball to 10-ft. target
F - 14-lb. ball to 9-ft. target
30 clean and jerks
M - 135 lb.
F - 95 lb.
21-15-9 reps of:
M - 225-lb. deadlifts
F - 155-lb. deadlifts
M - 75 lb.
F - 55 lb.
The fifth event of the CrossFit Team Series consists of four classic CrossFit benchmark workouts performed as a relay for time. Each team member will do one benchmark workout.
At the call of “3, 2, 1 … go,” Athlete 1 will begin Karen.
Once Athlete 1 finishes the 150th wall-ball shot, the judge will record the time and Athlete 1 will slap hands with Athlete 2 who will then begin Grace.
Once Athlete 2 finishes the 30th clean and jerk, the judge will again record the time and Athlete 2 will slap hands with Athlete 3 who will then begin Diane.
Once Athlete 3 finishes the final handstand push-up, the judge will record the time and Athlete 3 will slap hands with Athlete 4 who will then begin Randy.
After Athlete 4 finishes the 75th snatch, the judge will record the total time elapsed across all four workouts. This is the team’s score for the event.
Medicine ball (20 lb., 14 lb., or 10 lb.)
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Karen - 9 / 6-kg ball for Rx’d, 6 / 4-kg ball for Scaled.
Grace - 61 / 43-kg clean and jerk for Rx’d, 43 / 29-kg clean and jerk for Scaled.
Diane - 102 / 69-kg deadlift for Rx’d, 70 / 48-kg deadlift and 34 / 25-kg press for Scaled.
Randy - 34 / 24-kg snatch for Rx’d, 29 / 20-kg snatch for Scaled.
Video Submission Standards
Prior to starting, film all equipment (medicine ball, Grace barbell, Diane barbell and Randy barbell) so the loads can be seen clearly. Film the measurement of the height of the wall-ball target and the establishment of the handstand push-up line. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
1 of 15During every repetition of the wall-ball shot, the athlete must squat below parallel. That means that the hip crease is clearly below the top of the knee. After the athlete has squatted below parallel, they will get credit for the repetition when the medicine ball hits the wall clearly above the designated target. The center of the ball must be clearly above the marked target for the wall-ball shot to count.2 of 15Wall-ball Shot Finish Position3 of 15The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.4 of 15Middle of the Clean and Jerk5 of 15Clean and Jerk Finish Position6 of 15The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with their shoulders behind the bar at the top of the movement. The athlete may choose any grip they like, but their feet must be inside their hands. No sumo stances are permitted. Once the athlete has achieved lockout, the rep is complete; the athlete may drop the barbell from the top. Any repetition that is bounced will not count.7 of 15Deadlift Finish Position8 of 15Every repetition of the handstand push-up must start with the athlete’s heels above the line. The head must make contact with the floor at the bottom and finish with the heels above the line. Both heels must cross the line and make contact with the wall to be considered a good repetition. Kipping is allowed. Establishing the line: Prior to starting the workout, the athlete and judge will need to set the height for the handstand push-ups. To determine the height, the athlete stands in a hip-width stance with their toes touching the wall. They raise their hands over their head, lock out their elbows, set their shoulders back and down, and with their thumbs touching, press their palms against the wall. Make a mark at both wrists. Now make another mark 3 inches below each wrist mark. Draw a straight line connecting the two lower marks. Mark the line with tape, or anything else that won’t rub off during the workout.9 of 15Bottom of the Handstand Push-up10 of 15Establishing the Line11 of 15Establishing the Line12 of 15The shoulder press begins with the barbell racked across the front of the shoulders and finishes with the weight fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. Both the knees and hips must remain fully extended. Any dip or drive, as found in a push press or jerk is not permitted.13 of 15Shoulder Press Finish Position14 of 15For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar clearly over the profile of the athlete's body. This is NOT a ground-to-overhead anyhow. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.15 of 15Snatch Finish Position