EVENT 1

5PM Friday, May 14th

“45’s”

1. 45 DeadLift 
2. 45 Hang Clean 
3. 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 

EVENT 2

9AM Saturday, May 15th

“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 

EVENT 3

11AM Saturday, May 15th

“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/ 

EVENT 4

12:45PM Saturday, May 15th

“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