2018 Workouts | CanWest Games

2018 Workouts

  • TG-EVENT #1: MAX CAPACITY

    Location: TYDAX Gardens
    Friday Evening, July 27
    Elite Individuals/Masters/Teens:

    5 Minutes to Establish a 1 Rep Max Squat Clean Thruster (100 points)

    -2 Min Transition-

    3 Minute AMRAP: Thrusters @ 60% of Above (100 points)

    Event Description:

    Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Athletes will have 5 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Only successful attempts with in the time limit will count. Athletes may go up or down with their weight selection. This event is scored by recording the heaviest successful rep with in the time limit.
    Athletes will then have a 2 minute break where the bar must be loaded with 60% of the heaviest successful squat clean thruster. The athlete is responsible for changing the weight on the bar and verifying to the Judge. On the call of 3,2,1 Go! Athletes will have 3 minutes to complete as many Thrusters as possible. The score for this part will be the number of thrusters you complete in 3 minutes.

    NOTE: If your 60% effort ends in a 6 or 7, you will round down to the 5. If your 60% ends in an 8 or 9, you will round up to the 0. Example: 230lb Squat Clean Thruster=138lbs @ 60%. This athlete would perform the AMRAP Thruster portion @ 140lbs.

  • Elite Trio Teams

    Partner #1: 4 Minutes to Complete a 1 Rep Max Squat Clean Thruster (100 Points)

    – 1 Minute Transition –

    Partner#2 and #3: 5 Minute AMRAP: Thrusters @ 50% of Above (100 Points)

    *no variations

    Event Description:

    Prior to the start of the event, teams must decide who will complete the 1 rep max attempt and who will be completing the 5 Minute AMRAP. Athletes will begin on the platform with an unloaded bar. On the call of 3,2,1 Go! Partner #1 will have 4 minutes to take as many attempts as they would like to achieve a 1 Rep Max Squat Clean Thruster. The athlete must verbally confirm the weight on the bar before each attempt is made. Athletes may go up or down in their weight selection. Team mates may help the athlete with weight changes. Only successful attempts within the time limit will count. This event is scored by recording the heaviest successful rep within the time limit.
    Athletes will then have a 1 minute break where the bar must then be loaded with 50% of the heaviest successful squat clean thruster completed by partner #1. It is the responsibility of the team to reload the bar to the appropriate weight. On the call of 3,2,1 Go, partners #2 and #3 will have 5 minutes to complete as many thrusters as possible. The score for this part will be the number of thrusters completed in 5 minutes.

    NOTE: If your 50% effort ends in a 6 or 7, you will round down to the 5. If your 50% ends in an 8 or 9, you will round up to the 0. Example: 235lb Squat Clean Thruster=117.5lbs @ 50%. This athlete would perform the AMRAP Thruster portion @ 115lbs.

  • Movement Standards

    Squat Clean Thruster

    • The bar must start on the ground.
    • The bar must be lifted in one continuous motion form the ground to the shoulders.
    • The athlete must squat clean.
    • The athlete must pass through a full squat in the bottom where the top of the knee is seen below the crease of the hip.
    • In one continuous motion the athlete must thruster the bar over head.
    • In the top of the rep, the arms must be fully extended with the bar over the head.
    • The knees and hip must be fully extended with feet under hips.
    • There is no pause in the top before lifting the bar over head, a re-dip will constitute a missed lift.
    • There is no jerking the bar, a re-dip while locking out the bar overhead will constitute a missed lift.

    Thruster

    • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.
    • The hip crease must pass below the knees. A full squat clean into the thruster is allowed on the first rep.
    • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
    • There is no jerking the bar, a re-dip while locking out the bar overhead will constitute a missed lift.

    *IMPORTANT NOTE* Athletes will check in 10 Minutes prior to their heat at the TYDAX Gardens briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing you may miss your heat. Please ensure that you are on time. 

  • FRI-MS Event #1

    Location: NOVA Main Stage
    Friday Evening, July 27
    Elite Individuals/Masters/Teens:

    10 Minute AMRAP:
    (100 points)

    20 Burpee Box Jump overs, 24/20”
    Run 400m
    30 C2B Pull Ups
    30 2x DB Ground to Overhead 50/35lbs
    In Remaining time AMRAP 20ft Handstand Walk- 10ft Minimum Distance

    Variations:
    50+ Masters:
    Chin Over Pull Ups
    35/25lb Dumbbells

    Teens:
    35/25lb Dumbbells

    Event Description

    The athletes will begin standing upright in front of their boxes. On the call of 3,2,1 Go! They will complete 20 burpee box jump overs, once complete athletes must exit their lane via the gate at the end of their mats marked by cones. The athletes will then run 1 complete lap of the track (400m) and return to their lane by entering through the same gate that they left through. Athletes must be cautious leaving and re-entering their lanes as there is a risk of running into other athletes. The athletes will then complete 30 chest to bar pull ups. Next, the athlete will complete 30 2x dumbbell ground to overhead. For the dumbbell ground to overhead athletes must advance the dumbbell’s after the first 15 reps to the second stage on the mats and after another 10 reps to the last stage on the mats. Once the DB ground to overhead is complete the athlete will then attempt handstand walking in the remaining time. Each 10-foot section is equal to 1 point. You must successfully complete a 10ft Section unbroken to score a point. Your score is your time, or total number of reps completed at the 10 minute time cap.

  • Elite Trio Teams

    10 Minute AMRAP:
    (100 points)

    Partner #1, 2 and 3 complete the following in single file:

    Complete 2 rounds
    10 Burpee Box Jump Overs, 24/20”
    Shuttle Run

    Then, 2 rounds
    10 C2B Pull Ups
    Shuttle Run

    Then 2 rounds
    10 2x DB Ground to Overhead, 50/35lbs
    Shuttle Run
    Remaining time AMRAP 20ft Handstand Walk. 10ft Minimum.

    Event Description

    Prior to the start teams must decide in which order they will complete the workout for the duration of the event. You cannot change your order once you begin. The athletes will begin standing upright in front of their boxes. On the call of 3,2,1 Go! All members will complete 2 rounds of 10 burpee box jump overs plus 1 shuttle run. Once Partner #1 is complete their burpees Partner #2 may begin theirs and the same for partner #3. Once all 3 members of the team have completed 2 rounds they will move to the pull up bar and in the same order complete 2 rounds of 10 chest to bar pull ups plus 1 shuttle run. When partner #1 has completed their pull ups, partner #2 may begin theirs and same for partner #3. After all 3 team members have completed 2 rounds they will move to the dumbbell’s. In the same order all 3 members will complete 2 rounds of 10 2x dumbbell ground to overhead plus 1 shuttle run. When Partner #1 has completed their dumbbell ground to overhead, partner #2 may begin theirs and the same for partner #3. Once all 3 members have completed 2 rounds, they will move into handstand walks for the remaining time. Team members may alternate attempts after every 10 foot interval if desired. However, this is not necessary 1 team member may handstand walk 20 feet down and 20 feet back. This is the maximum distance 1 partner may attempt before a requirement to switch. Each 10 foot section equals 1 point and must be performed unbroken. Each partner must attempt to HS walk in the correct order. If they are unable to complete the 10 foot minimum, they can pass the attempt to the next team member in order. Your score will be your total reps completed at the 10 minute time cap.

  • Movement Standards

    Burpee Box Jump Overs

    • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to the box.
    • There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
    • Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
    • Burpees must be a 2-foot jump back and up.

    Chest to Bar Pull Up

    • This is a standard chest-to-bar 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, with the feet off the ground.
    • At the top, the chest must clearly come into contact with the bar below the collarbone.

    Pull Up (50+)

    • The arms must be fully extended at the bottom at the start.
    • At the top, the chin must clear the horizontal plane of the bar.
    • Kipping or butterfly pull-ups are all allowed if all the requirements are met.

    2x DB Ground to Overhead

    • The dumbbells must start on the ground either outside of the feet or on the inside of the feet.
    • They may be lifted to the shoulders first, before a re-dip and drive to the overhead position, or they may be lifted in one continuous motion overhead.
    • The dumbbells must be held overhead with the knees, hips and elbows straight.
    • Only one head of the dumbbell on each side is required to touch the ground

    Shuttle Run

    • Athletes must go around the cone on each shuttle run.

    Handstand Walk

    • The athletes must stand behind the start cone.
    • They must kick into the handstand behind the cone and commence walking an unbroken 10 foot increment. The Handstand walking lane will be 20 feet long.
    • The hands must clearly pass the 10 foot cone for the attempt to count. If an athlete falls before their hands pass the 10 foot cone, then they must re-start the attempt or (for teams) pass the attempt to the next member.
    • Each 10 foot increment successfully completed will equal 1 point.

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the NOVA Main Stage briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • TG-EVENT #2: GRIP IT AND RIP IT

    Location: TYDAX Gardens
    Saturday, July 28
    Elite Individuals/Masters/Teens:

    10 Minute Time Cap:

    1 Rep Max Snatch

    -2 Minute Heat Transition-

    *No variations

    Event Description

    Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 10 minutes to complete a 1 rep max snatch. Athletes must verbally confirm the weight before they lift it with the judge. You will have as many attempts as desired with in the 10 minute time cap. You may go up and down with your weight attempts. The score is the heaviest successful lift in the time limit.

  • ALL Trio Teams

    10 Minute Time Cap:

    1 Rep Max Snatch

    – 2 Minute Heat Transition –

    *No variations

    Event Description

    Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 10 minutes to complete a 1 rep max snatch. Athletes must verbally confirm the weight before they lift it with the judge. You will have as many attempts as desired with in the 10 minute time cap. You may go up or down with your weight attempts. The score is the combination of the heaviest successful lift made by each team member in the time limit. Team mates may help with loading and unloading the bar. Teams must help with the station re-set after their heat is over.

  • Movement Standards

    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 directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch or split snatch may be used.

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the TYDAX Gardens briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • MS-EVENT #2: THE MOUNTAIN

    Location: NOVA Main Stage
    Saturday, July 28
    Elite Individuals/Masters/Teens:

    4 Minute AMRAP:
    2 Ring Muscle Ups
    4 Strict Handstand Push Ups
    8 Cal Ski Erg

    – 1 Minute Rest –

    5 Minute AMRAP:
    3 Bar Muscle Up
    6 Kipping Handstand Push Ups
    10 Cal Ski Erg

    *34” width x 24” Depth HSPU

    Variations:

    50+
    4 Minute AMRAP:
    4 C2B Pull Ups
    6 Kipping Hand Stand Push Ups
    8 Cal Ski Erg

    – 1 Minute Rest –

    5 Minute AMRAP:
    3 Kipping Pull Ups
    6 HR Push Ups
    10 Cal Ski Erg

    Event Description

    Athletes will start standing under the rings. On the call of 3,2,1 Go! Athletes will have 4 minutes to complete as many reps of 2 Ring Muscle Ups, 4 Strict Handstand Push Ups and then 8 Cal Ski Erg. The athletes will then have a 1-minute rest. On the second call of 3,2,1 Go! They will have to complete as many rounds in 5 minutes of 3 Bar Muscle Ups, 6 Kipping Handstand Push Ups and 10 Cal Ski Erg. This event is score by adding all repetitions completed in the entire event.

  • ALL Trio Teams

    Complete For Time

    10 Minute Cap:
    20 Ring Muscle Up
    40 Strict Handstand Push Ups
    50 Cal Ski Erg
    20 Bar Muscle Up
    40 Kipping Handstand Push Up
    50 Cal Ski Erg

    Variations:

    Intermediate:
    30 C2B Pull Ups
    40 Kipping Handstand Push Ups
    50 Cal Ski Erg
    30 Kipping Pull Ups
    40 HR Push Ups
    50 Cals Ski Erg

    Scaled:
    20 Kipping Pull Ups
    40 DB Push Press 35/25lb
    50 Cal Ski Erg
    20 Kipping Pull Ups
    40 HR Push Ups
    50 Cal Ski Erg

    Scaled Team Options:
    *partner assisted pull up, score under any team performing as prescribed

    Event Description

    All 3 members will start by the rings. On the call of 3,2,1 Go! 1 member will start on the ring muscle ups. Teams will complete the chipper with 1 person working at a time and may switch as needed. The score is the total time it takes the team to complete all assigned reps or total number of completed reps at the time cap.

  • Movement Standards

    Ring Muscle Up

    • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
    • The heels may not rise above the height of the rings during the kip.
    • The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

    Strict Handstand Push Up

    • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.
    • At the bottom, the athlete’s head contacts the ground. The feet do not need to remain in contact with the wall for the entire movement. At the top of the rep the feet must be in contact with the wall. The palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is not allowed; the legs must be kept straight.
    • *34” width x 24” depth HSPU.

    Ski Erg

    • Must be re-set to zero after each set.
    • Athlete must stay on the ski erg until the Judge can clearly see that the appropriate calories have been completed.

    Bar Muscle Up

    • In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
    • At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

    Kipping Hand Stand Push Up

    • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.
    • At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. This workout calls for both Kipping and Strict reps.
    • *34” width x 24” depth HSPU.

    Chest to Bar Pull Up (50+ Indy, Intermediate Teams)

    • This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed if all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.
    • At the top, the chest must clearly come into contact with the bar below the collarbone.

    Dumbbell Push Press  (Scaled Teams)

    • Each rep begins with the dumbbells at the shoulders and finishes with the weights fully locked out overhead and over the middle of the body.
    • The use of a push jerk is not permitted.

    HR Push Up (50+ Individual, Intermediate, Scaled teams)

    • The HR push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground.
    • The hands are lifted off the floor, so the judge can clearly see the hands have been raised.
    • The athlete will then push themselves to the top position from the feet and support themselves with their elbow straight and their body in a straight position from the ankles through to the shoulders.

    Kipping Pull Up (50+ Individual, Intermediate, Scaled teams)

    • The arms must be fully extended at the bottom at the start.
    • At the top, the chin must clear the horizontal plane of the bar.
    • Kipping or butterfly pull-ups are all allowed if all the requirements are met.

    Partner Assisted Pull Ups (Scaled teams)

    • If a team selects to do Partner pull ups, they will score below teams who used kipping pull ups.
    • Partners may hold the feet while their team mate perform proper pull ups.
    • Arms straight in the bottom.
    • Chin over the bar at the top.

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the NOVA MAINSTAGE briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • 2XU-EVENT #1: PAIN CAVE

    Location: 2XU Turf
    Saturday, July 28
    Elite Individuals/Masters/Teens:

    10 Minute AMRAP:

    50ft Yoke carry
    100ft shuttle run
    5 Wall Jump- overs, 5ft
    50ft Farmers carry
    100ft shuttle run
    50ft Farmers carry
    100ft shuttle run
    5 Wall Jump-overs, 5ft
    50ft Yoke carry
    100ft Shuttle run

    Variations:

    Farmers bar weights:

    Elite Individual:
    Men: 144lbs/arm
    Women: 124lbs/arm

    Intermediate Teams and 50+ Elite Masters:
    Men: 124lbs/arm
    Women: 104lbs/arm

    Scaled Teams:
    Men: 104lbs/arm
    Women: 84lbs/arm

    Teens:
    Men: 124lbs/arm
    Women: 104lbs/arm

    Event Description

    Athletes will start in front of the Yoke. On the call of 3,2,1 Go! Athletes will pick up the Yoke and walk it 50 feet. Once the athlete has carried the front of the Yoke passed their cone, he/she will run back to the start line and then run back to the yoke (100 feet). The Athlete will then move to the Wall Jump Overs and complete 5 reps. Next the athlete will pick up the Farmers Walk bars and carry them 50 feet. After completing the Farmers Walk, the athlete will run back to where the Farmers Walk originally began and then run back to the end of the lane (100 feet). Now the athletes will work their way back. They will perform a second 50-foot Farmers carry followed by a 100-foot run, 5 more wall overs, a 50-foot yoke carry and finally a 100-foot run. This constitutes 1 round completed. The athletes will complete as many rounds as possible in 10 minutes. The points are as follows:

    There and Back = ONE COMPLETE ROUND (22 points)
    50-foot yoke carry – 1 point
    100-foot run – 2 points (1 point per 50-foot run)
    5 Wall overs – 5 points (1 per wall over)
    50-foot Farmers Walk – 1 point
    100-foot run (there and back) – 2 points (1 point per 50-foot run)

  • ALL Trio Teams


    10 Minute AMRAP:
    50ft Yoke Carry
    5 Wall Jump-Overs
    50ft Farmers Walk

    Variations:

    *Scaled teams: for teams who cannot complete the wall overs, they can choose to perform 12 no jump burpees at the wall and be scored under those who completed it as prescribed.
    *Scaled teams: if one person on your team can not successfully carry the yoke by themselves, you may have another team member assist, then continue on as prescribed. You will score under teams who are able to complete the Yoke Carry as prescribed.

    Event Description

    Partner #1 and Partner #2 will start at the yoke. Partner #3 will start at the end of the lane. On the call of 3,2,1 go Partner #1 will travel down the lane performing a 50-foot yoke carry, 5 wall jump overs, and a 50 foot farmers walk carry and then tag Partner #3. Partner #3 will then travel back down the lane from the opposite end performing first a 50-foot farmers walk carry, 5 wall jump-overs and then a 50-foot yoke carry back to the start line. They will tag Partner number #2 who will travel down the lane performing a 50-Foot Yoke carry, 5 wall Jump-Overs and then a 50-Foot Farmers Walk carry and then tag Partner #1 again. The team will complete as many rounds in this fashion as possible in 10 minutes. The sore is total points collected by the end of the time cap

    The points are as follows:
    ONE COMPLETE ROUND = 7 points
    50-foot yoke carry – 1 point
    5 Wall Jump-Overs – 5 points (1 per wall over)
    50-foot Farmers Walk -1 point

  • Movement Standards

    Yoke Carry

    • The yoke will be set to one standard height for all divisions.
    • You must pick the yoke up and carry it until the front of the Yoke passes the 50-foot cone marker.

    Wall Jump Overs

    • You may use any method desired to get over the wall, as long as your whole-body travel over the wall.
    • You must run around the cone on each side of the wall.

    Farmers Walk Carry

    • You must pick the Farmer bars up and carry them until the handles clearly pass the 50-foot cone marker.

    100 Foot Shuttle Run

    • You must clearly run around the designated cones.

     

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the 2XU Turf briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • TG-EVENT #3: IRON PARADISE

    Location: TYDAX Gardens
    Sunday, July 29
    Elite Individuals/Masters/Teens:
    Max Weight Complex

    8 Minute Cap:

    9 Deadlifts
    6 Hang Power Clean
    3 Shoulder to Overhead

    – 2 Minute Transition –

    *No Variations

    Event Description

    Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 8 minutes to complete a max unbroken weight complex of 9 deadlifts, 6 hang power cleans and 3 shoulder to overhead. Athletes must verbally confirm the weight with the judge before they lift. You will have as many attempts as desired with in the 8 minute time cap. The score is the heaviest successful complex in the time limit.
    Athletes can increase and decrease their weight selection.

  • ALL Trio Teams

    Max Weight Complex

    8 Minute Cap:

    9 Deadlifts
    6 Hang Power Clean
    3 Shoulder to Overhead

    – 2 Minute Transition –

    *No Variations

    Event Description

    Athletes will be standing on the platform with an empty bar. On the call on 3,2,1 Go! Athletes will have 8 minutes to complete a max unbroken weight complex of 9 deadlifts, 6 hang power cleans and 3 shoulder to overhead. Athletes must verbally confirm the weight with the judge before they lift. You will have as many attempts as desired with in the 8 minute time cap. The score is the combination of the heaviest successful complex completed within the time limit from each team member.
    Athletes can increase and decrease their weight selection. Partners can help with loading and unloading the bar.
    **At the end of the time cap, teams must unload their barbells and reset the platform.**

  • Movement Standards

    Deadlift

    • 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 head and shoulders behind the bar. The arms must be straight throughout. No bouncing the bar.

    Hang Power Clean

    • The bar must start in the hang position.
    • The bar must be lifted in one continuous motion from the hips to the shoulders.
    • The athlete must stand with the bar on the shoulder, and the knees, and hips fully extended with feet together.

    Shoulder to Overhead

    • The bar must start on the shoulders.
    • A push jerk, split jerk, press or push press is acceptable.
    • The bar must be held overhead with the knees, hip and elbows fully extended.
    • The feet must be together.
    • You can not take the bar to the back rack.

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the TYDAX Gardens briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • MS-EVENT #3: THE HUSTLE

    Location: NOVA Main Stage
    Sunday, July 29
    Elite Individuals/Masters/Teens:

    8 Minute AMRAP

    20 Calorie Bike
    30 T2B
    20 Calorie Bike
    6 Rope Climbs, 15 feet
    20 Calorie Bike
    30 Overhead Squats, 115/85lbs

    – 2 Minute transition –

    Variations

    50+:
    75/55lbs for Overhead Squat

    Teens:
    Overhead Squat @ 95/65lbs

    Event Description

    Athletes will start on the bike with the display re-set. On the call of 3,2,1 go the athletes will have 8 minutes to complete as many rounds and reps of 20 calorie bike, 30 toes to bar, 20 calorie bike, 6 rope climbs, 20 calorie bike and 30 overhead squats. The score is total reps achieved in 8 minutes.
    *no back rack allowed for overhead squats.

  • ALL Trio Teams


    8 Minute AMRAP

    Partner #1 Riding Bike at ALL TIMES.

    Partner #2 & #3 Complete the Following:

    30 T2B
    10 Rope Climb
    30 Overhead Squat 115/85lbs

    *one person always on bike
    *other 2 partners accumulating reps in the AMRAP
    *partners can switch off bike as needed
    *one person working at a time on AMRAP movements
    *score is total reps + total calories

    Variations:

    Intermediate:
    95/65lbs for Overhead Squat

    Scaled:
    Hanging Leg Raises
    75/55lbs Overhead Squats
    Rope Climb Penalty Option: 50 Russian KB Swings 24/16kg,

    Event Description

    For this event 1 team member will start on the bike while the other 2 will start at the toes to bar. On the call 3,2,1 GO! The member on the bike will start to accumulate calories while the other 2 members complete as many rounds and reps as possible in 8 mins of 30 toes to bar, 10 rope climbs and 30 overhead squats. Teams may switch members from the bike as they desire. This event is score by adding total reps complete and total calories on the bike.

  • Movement Standards

    Toes to Bar

    • In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
    • Both feet must come into contact with the bar at the same time, inside the hands.

    Rope Climb

    • In the rope climb the athlete ascends the rope until they can touch the crossbeam.
    • Jumping up on each ascend is permitted.
    • Athletes must show control as they come down. No dropping from the top.

    Overhead Squat

    • This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved.
    • The hip crease must be below the knee at the bottom.
    • The hips and knees must fully open at the top with the barbell locked out overhead.
    • No backrack allowed.

    Hanging Leg Raise

    • The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front.
    • The heels must be elevated to clearly cross the horizontal plane of the crease of the hips.
    • Legs can be straight or bent as long as the movement standards are met.

    Russian Kettle Bell Swing

    • The kettle bell must move through the athlete’s legs with straight arms.
    • The athlete must swing the kettle bell clearly above the horizontal line of the shoulders.
    • The arms must be kept straight in the top.
    • The knees and hips must be fully extended at the top of the movement.

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the NOVA MAINSTAGE briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • 2XU-EVENT #2: STR/KE MVMNT

    Location: 2XU Turf
    Sunday, July 29
    Elite Individuals/Masters/Teens:

    **NO CLEATS ALLOWED**

    Agility Run
    50 feet long, 30 feet wide

    9 Minute Time Cap

    3 Attempts
    1 Attempt Every 3 Minutes

    – 1 Minute Transition –

    *No Variations

    Event Description

    Athletes will begin on the start line, on the call of 3,2,1 Go! They will complete the agility circuit as fast as possible. They will have the remainder of the 3-minute interval to rest. Athletes will have 2 more trials. The fastest trial will be recorded as their score.

    Movement Standards

    Athletes must complete the course in the proper direction. Athletes must clearly pass around the cones. Ensure you know the course very well by game day. NO CLEATS ALLOWED.
    * Pylons used on game day will be taller.

  • ALL Trio Teams


    **NO CLEATS ALLOWED**

    Agility Run
    50 feet long, 30 feet wide

    9 Minute Time Cap
    3 Attempts EACH

    – 1 Minute Transition –

    *No Variations

    Event Description

    Athletes will begin on the start line, on the call of 3,2,1 Go! Partner #1 will complete the agility circuit as fast as possible. On minute two Partner #2 will complete the agility circuit and on minute three, Partner #3 will complete the agility circuit. This will continue until each team member has had 3 attempts. Fastest attempt for all 3 members will be added together for final score. If you can not complete the circuit within the 1-minute time frame, that attempt will not count.

  • Movement Standards

    Athletes must complete the course in the proper direction. Athletes must clearly pass around the cones. Ensure you know the course very well by game day. NO CLEATS ALLOWED.
    * Pylons used on game day will be taller.

     

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the 2XU Turf briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.

  • MS-EVENT #4: SUPERNOVA

    Location: NOVA Main Stage
    Sunday, July 29
    *Top 12 from Each Division Only*

    Elite Individuals/Masters/Teens:

    For time (6 min cap):

    3 Rounds:
    10 Heavy Wall ball 30/20lb, 10ft/9ft
    35 DU

    Then immediately into…

    3 Rounds:
    6 Mini Axel Bar Front Squat, 162lbs/ 122lbs
    3 D-ball Cleans, 150/100lbs

    Variations:
    50+ and Teens:
    Wall ball 20/14lb, 10ft/9ft
    Axle Bar- 122lbs/102lbs
    D-Ball – 80/60lbs

    Event description

    Athletes will start in front of the wall ball shot. On 3,2,1 Go! Athletes will complete 3 rounds of 10 heavy wall balls and 35 double unders. Immediately after they will complete 3 rounds of 6 mini axel bar front squats and 3 d-ball cleans. The athlete must advance their DBALL every 3 reps into the next quadrant. Once completed, they must sprint and touch the rig upright. The score is total time it takes to complete all rounds. If an athlete does not complete the circuit in 6 minutes their score will be CAP + completed reps.

    *Athletes must keep their axle bars on their mats at all times!

  • Trio Teams

    AMRAP 8:

    200 Double Unders
    75 Wall Ball, 30/20lb to 10ft/9ft
    25 Mini-Axle Bar Front Squat, 162lbs/122lbs
    AMRAP in remaining time D-Ball Clean 150/100lbs

    Variations:

    Intermediate:
    Wall Ball 20/14lb to 10ft/9ft
    Front Squat 122lbs/102lbs
    D-Ball 100/80lb

    Scaled:
    300 Single Unders
    Wall Ball 14/10lb to 10ft/9ft
    Front Squat 102lbs/82lbs
    D-Ball 80/60lbs

    Event Description

    Teams will start in front of the Double under area. On the call of 3,2,1 Go! Partner #1 will start completing Double unders. Team mates may switch as desired. Only 1 team member working at one time. Athletes will complete the chipper in order and for the remaining time complete as many D-Ball cleans as possible. Your Score will be total number of rep completed at the 8min Time Cap.

    *Athletes must keep their axle bars on their mats at all times!

  • Movement standards

    Wall Ball

    • In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target
    • The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

    Double Under

    • This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

    Mini Axle Bar Front Squat

    • The athlete must lift the bat to the shoulders
    • In the bottom the top of the knee has to drop below the crease of the hip
    • In the top the knees, and hips are full extended with the bar supported at the shoulders

    D-Ball Clean

    • The d-ball must be lifted from the ground and be rolled over the athlete’s shoulder completely so as the ball falls behind
    • The athlete’s knees and hips must come to full extension at some point during the lift
    • The ball may be rolled over which ever shoulder feels best for the athlete, alternating shoulders is not necessary

    Single Unders

    • For scaled divisions, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

     

    *IMPORTANT NOTE* Athlete will check in 10 Minutes prior to their heat at the NOVA MAINSGTAGE briefing table. At that time athletes will be briefed on the workout and have the opportunity to ask any questions that they may have. You will then be given your score card and lined up into proper order to go out onto the competition floor. If you miss the event briefing, you may miss your heat. Please ensure that you are on time.