Event Descriptions
“45’s”
- 45 DeadLift
- 45 Hang Clean
- 45 Shoulder to Overhead
10 Min Time Cap to Complete All Movements
45 DEADLIFTS
- RX: 225lb Male, 165lb Female
- Scaled: 185lb Male, 135lb Female
- Novice: Kettlebell deadlift, 55lb Male, 35lb Female
- Junior: Ages 12-14: 95lb Male, 65lb Female / Ages 15-17: 115lb Male, 75lb Female
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: Choose between dumbbell, kettlebells, medicine balls, or PVC pipe
- Co-Ability Senior: Choose between dumbbell, kettlebells, medicine balls, or PVC pipe
45 HANG CLEANS
- RX: 155lb Male, 115lb Female
- Scaled: 135lb Male, 95lb Female
- Novice: Medicine ball ground to overhead, 20lb Male, 14lb Female or kettlebell swings
- Junior: Ages 12-14: 55lb Male, 35lb Female / Ages 15-17L 64lb Male, 45lb Female
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-ability Junior: Slam balls or Russian kettlebell swings, upright row or TheraBand upright row.
- Co-ability Senior: Slam balls or Russian kettlebell swings, upright row or TheraBand upright row.
45 SHOULDER TO OVERHEADS
- RX: 135LB Male, 95LB Female
- Scaled: 95LB Male, 65LM Female
- Novice: Medicine ball or dumbbell press / 20lb Male, 14lb Female
- Junior: Ages 12-14: 45lb Male, 35lb Female / Ages 15-17: 55lb Male, 45lb Female
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: Shoulder to overhead strict press or push press
- Co-Ability senior: Shoulder to overhead strict press or push press
FLOATER 1 Sit and REACH test
- Each athlete will compete in two floaters
- Floater events will be completed directly after each event of the competition
- Measurements are in inches
“RELAY” 3 rounds for time:
- 50’ Shuttle Run down and back
- 50’ Box Carry + 20 Jumps + Box Carry back ( 24/20 )
- 50’ Farmers Carry down + 20 Double DB Snatch + Double Overhead DB Lunge Back
12 Min Time Cap to Complete All Movements
50’ SHUTTLE RUN
- RX: 50’ Shuttle run
- Scaled: 50’ Shuttle run
- Novice: 50’ Shuttle run
- Junior: 50’ Shuttle run
- Family: 50’ Shuttle run
- Co-Ability Junior: 50’ shuttle run or can drive or be pushed in wheelchair
- Co-Ability Senior: 50’ shuttle run or can drive or be pushed in wheelchair
50’ BOX CARRY + 20 BOX JUMPS + BOX CARRY BACK (24/20)
- RX:50’ Box carry + 20 box jumps + box carry back 24’’ Male, 20’’ Female
- Scaled: 50’ box carry + 20 box jumps + box carry back, 24″ Male, 20″ Female
- Novice: 50’ box carry + 20 box jumps + box carry( may choose height for box jumps)
- Junior: 50’ box carry + 20 box jumps + box carry
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: May choose height of box for jumps
- Co-Ability Senior: May choose height of box for jumps
50’ FARMERS CARRY DOWN + DOUBLE DUMBBELL SNATCH + DOUBLE OVERHEAD DUMBBELL LUNGE BACK
- RX: 50lb Male, 35lb Female Dumbbell
- Scaled: 50′ Farmers carry down + 20 alternating dumbbell snatch + single arm overhead dumbbell lunge back, 35lb Male, 25lb Female
- Novice: 50′ Box carry (size 3 step box for males, size 2 step box for females), 50′ farmers carry down + 20 dumbbell clean and press + lunge back with dumbbell, 20lb Male, 10lb Female
- Junior: Ages 12-14: 50′ dumbbell carry, single arm dumbbell snatch, front rack lunges, 20lb Male, 10lb Female / Ages 15-17: 50′ medicine ball carry box jump, single arm dumbbell snatch, front rack lunge, 25lb Male, 15lb Female
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: Can choose kettlebell or dumbbell for farmers carry, single arm kettlebell swing or dumbbell curl and press for snatch, and lunge variation for lunge back
- Co-Ability Senior: Can choose kettlebell or dumbbell for farmers carry, single arm kettlebell swing or dumbbell curl and press for snatch, and lunge variation for lunge back
FLOATER 2 – Slam Ball Toss
- Each athlete will participate in two floaters
- Floater events will be completed directly after each event of the competition
- Measurements are in inches
- Slam Ball toss- Bean Bag Toss/ Modify the weight that are thrown
“SYNCRO” For time (21-15-9):
- Synchronized Plate Thruster
- Synchronized Burpee to Plate
8 Min Time Cap
SYNCHRONIZED PLATE THRUSTER
- RX: 45lb Male, 35lb Female
- Scaled: 35lb Male, 25lb Female
- Novice: 15lb Male, 10lb Female
- Junior: Ages 12-14: 15lb Male, 10lb Female / Ages 14-17: 25lb Male, 15lb Female
- Family: Based on ability
- Co-Ability Junior: Must just finish movement at the same time/can be a push press over head/sit to box stand and press/ Full extension of the arms does not matter if it is in front or overhead.
- Co-Ability Senior: Must just finish movement at the same time/can be a push press over head/sit to box stand and press/ Full extension of the arms does not matter if it is in front or overhead.
SYNCHRONIZED BURPEE TO PLATE
- RX
- Scaled
- Novice
- Junior
- Family
- Co-Ability Junior: Touch your toes reach up to sky/hand on box and step back to designated line then walk feet back in and stand up reach overhead or out in front
- Co-Ability Senior: Touch your toes reach up to sky/hand on box and step back to designated line then walk feet back in and stand up reach overhead or out in front
Floater 3 – Broad Jump
- Each athlete will participate in two floaters
- Floater events will be completed directly after each event of the competition
- Measurements are in inches
- Board Jump-Jump of height or distance/Max Standing/Pressing through feet using arm on chair/Dip Hold/
“ROW” for time:
- 2,000 Row
- 200 Double Unders
- 2,000 Row
- 200 Double Unders
20 Min Time Cap to Complete All Movements
2,000 METER ROW
- RX: 2,000 meter row
- Scaled: 2,000 meter row
- Novice: 750 meter row
- Junior: AGES 12-14: 750 meter row / Ages 15-17: 1500 meter row
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: 2,000 meter row – certain number of pulls instead of distance or a certain lowered distance, 100 meters Females, 200 meters Males
- Co-Ability Senior: 2,000 meter row – certain number of pulls instead of distance or a certain lowered distance, 100 meters Females, 200 meters Males
200 DOUBLE UNDERS
- RX: 200 double unders
- Scaled: 200 single unders
- Novice: 100 plate jumps
- Junior: Ages 12-14: 100 single skips / Ages 15-17: 150 single skips
- Family: Choose between RX, Scaled, Novice, or Co-Ability movement standards
- Co-Ability Junior: Jump rope, step up box step or plate step up/line jumps or step overs, toe taps, step onto box and jump down, jump reach to target
- Co-Ability Senior: Jump rope, step up box step or plate step up/line jumps or step overs, toe taps, step onto box and jump down, jump reach to target
Floater 4 – Max Hang
- Each athlete will participate in two floaters
- Floater events will be completed directly after each event of the competition
- Score will be in for time
- Max Hang-Max MB hold in front or overhead/ Hold ring row position/Max Farmer hold
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