Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Video Submission Standards

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the hips and chest are touching the ground at the bottom position and the hands can be see touching the target.

Click here to see an example of a valid video submission.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Video Submission Standards

Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.
For a video submission example click here.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Video Submission Standards

Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the standing position can be seen while on top of the box, the barbell is locked out overhead, and the toes can be seen touching the bar.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Video Submission Standards

Prior to starting, film the measuring of the height of the wall ball target. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up. For a video submission example click here.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the standing position can be seen while on top of the box, the barbell is locked out overhead, and the toes can be seen touching the bar.

Official scorecard / standards (PDF) ↗

“Diane”
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

Notes
The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.

After the last handstand push-up, the workout is complete.

Time cap: 9 minutes

Scoring

The athlete’s score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.

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 shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). 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 within the width of the marked area. Kipping is allowed.

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

Notes

The athlete will begin standing behind the rower. At the call of “3-2-1 … Go!” the athlete gets on the rower and rows 2,000 meters, then gets off the rower and moves to a designated area to perform 50 one-legged squats, alternating legs. After the 50th squat, the athlete moves to a designated area and performs 30 hang cleans. Once the 30th hang clean is complete, the athlete runs to a designated area and the workout is finished.

Time cap: 17 minutes

Scoring

The athlete’s score is his or her total time for completing the workout. If he or she does not complete the workout within the 17-minute time cap, the score is 17:00, plus a one second penalty for each repetition not completed. If an athlete does not finish 10 hang cleans in the 17-minute time cap then the athlete does not advance to the next workout. If he or she finishes the 30th hang clean, but does not make it to the designated area before the 17-minute time cap, the score is 17:00.

Movement Standards

Row:
Athletes must start off of the rower in the designated area. They must remain on the rower until the display reads greater than 2,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until they are past the required distance. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

One-legged squats (pistols):
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Hang Clean:
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. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

Notes

The athlete will begin standing in a designated area. At the call of “3-2-1 … Go!” the athlete may reach down and begin his or her 10 one-arm dumbbell snatches, alternating arms each repetition. After 10 complete repetitions (which includes touching the ground), he or she advances his or her dumbbell to the next station, places the dumbbell down with control, then sprints to the end of the floor and back to the dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint. The athlete then begins a second round of one-arm dumbbell snatches, alternating arms each repetition. After 10 repetitions, he or she advances the dumbbell to the next station, then sprints to the end of the floor and back to the dumbbell. The athlete does two more rounds following the same pattern. Each time the athlete completes 10 snatches, including touching the ground on the final snatch, he or she will advance the dumbbell with control before beginning the sprint.

When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.

Time cap: 10 minutes

Scoring

The athlete’s score is his or her total time. If an athlete does not finish the entire workout in the 10-minute time cap, his or her score is 10:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If an athlete cannot complete one full round of 10 snatches and the sprint, then the athlete does not advance to the next workout.

Movement Standards

One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.

Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.

The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter “wanders” or uses a split style.

A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.

Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.

Sprint:
At the turn around point, athletes must touch the designated mat with both hands before returning. If they touch with only one hand, they will be required to return to the mat to touch with both hands before beginning the next round. Each sprint is complete once the athlete touches their dumbbell.

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Notes

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 50th back squat, the athlete moves to the pull-up bar and completes 40 pull-ups. Then, the athlete returns to his or her barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete lowers the bar to the ground, removes the 25-pound bumpers (15-pound bumpers for women), and carries the bar to the next station where he or she will begin front squatting.

After the 50th front squat is complete, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, they lower the bar to the ground, remove the metal plates (10-pound bumpers for women), and carry the bar to the next station where they will begin overhead squatting.

After all 50 overhead squats are completed, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete moves to the designated finish area and the workout is complete.

Time cap: 22 minutes

Scoring

The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 22-minute time cap, the score is 22:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

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

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

Snatch Ladder with Double-unders

Notes

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of “3-2-1 … Go!” he or she will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second “reset” time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. The athlete remains at that station until the call of “rotate,” at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully snatch the barbell within the 50 seconds, he or she does not advance to the next platform.

If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight. The athlete must attempt the snatch (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt.

Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

Scoring

The athlete’s score is highest lift completed, plus the number of double-unders at the final station. Each double-under will count as one-hundredth of a pound. For example, if an athlete successfully snatches 215 lbs, then moves to the next station, completes 20 double-unders and misses 225 lbs, then completes 15 double-unders, the athlete’s score is 215.15. If an athlete cannot successfully complete one snatch, they do not advance to the next workout.

Movement Standards

Double-under:
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes.

Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet together. A clean and jerk is not permitted. If the bar is not fully locked out at the end of 50 seconds, it is a no rep. Athletes may re-attempt the lift within the time limit if they fail.

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups

Notes

The athlete begins standing behind barbell. At the call of “3-2-1 … Go!” the athlete may reach down and begin deadlifting. Once they complete 7 deadlifts, he or she will move to a set of rings and begin performing muscle-ups. Once 7 muscle-ups are completed, the athlete will move back to the barbell and begin his or her second round of deadlifts. Once a total of three rounds of deadlifts and muscle-ups are complete, the athlete moves on to the wall ball shots.

Once the athlete completes 21 wall ball shots, he or she moves to the pull-up bar and begins performing toes-to-bars. Once 21 toes-to-bars are complete, he or she begins the second round of wall balls. Once a total of 3 rounds of wall ball shots and toes-to-bar are complete they move on to the farmer carry.

Each athlete will carry a pair of dumbbells 100 feet across the stadium past a box to the designated area and begin burpee box jumps. Once 28 reps are complete, the athlete will carry his or her pair of dumbbells back across the stadium to the designated area by his or her set of rings. Once the athlete completes 3 muscle-ups, the workout is complete.

Time cap: 17 minutes

Scoring

The athlete’s score is the total time for completing the workout. If he or she does not finish the entire workout within the 17-minute time cap, their score is 17:00, plus a one second penalty for each rep not completed. Each farmer carry counts as one rep. If an athlete cannot complete the three rounds of deadlifts and muscle-ups, he or she cannot advance to the CrossFit Games.

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 shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Muscle-up:
In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

Wall ball:
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target above the bottom of the sticker. If the ball hits low or does not hit the target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

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. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Farmer carry:
In the farmer carry, the athlete must carry both dumbbells in the hang position from the specified starting area to the specified finish area approximately 100 feet away. The dumbbells must be carried in the athlete’s hands at his or her sides. Holding the dumbbells on the shoulders, or any other way, is not allowed. If the dumbbells are set down prior to the designated finish area, the athlete may not make any forward progress until the dumbbells are once again in the hang position.

Burpee box jump:
The athlete must face the box at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.

Teams of 4 (2 Men, 2 Women)

For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)

Team begins by standing together in an assigned area. At the call of “3-2-1 … Go!” two men run to their barbell and perform 20 partner deadlifts, then proceed to their wall and perform 20 handstand push-ups between them. Each man must at least attempt one handstand push-up.

After the 20th handstand push-up, both men pass under the wall, at which point the women run to the barbell. They will strip off the 25-pound plates and the outside 45-pound plates. The two women perform 20 partner deadlifts, and proceed to their wall to perform 20 handstand push-ups between them. Each woman must at least attempt one handstand push-up.

After the women pass under the wall, the men will return and perform 20 handstand push-ups, return to the barbell, add 25- and 45-pound bumper plates to the barbell, and perform 20 partner deadlifts. The men then move to the designated finish area, after which the women may pass under the wall to perform 20 handstand push-ups. They return to the barbell, strip off the 25-pound plates and the outside 45-pound plates, and perform 20 partner deadlifts. Once the women are back to the designated finish area, the team is finished.

Time cap: 15 minutes

Scoring

The team’s score is its total time for completing the workout. If it does not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one second penalty for each rep not completed. The final run counts as one rep. If a team cannot complete the first half of the workout before the time cap, it does not advance to the next workout.

Movement Standards

Deadlift:
Both team members must lift the barbell at the same time. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until both athletes’ hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Handstand Push-ups:
Only one athlete may perform the movement at a time. The movement begins at the top of a handstand with the arms fully locked out, the heels on wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep and the palm of the hand must remain completely within the area (fingers may extend out of the box). 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 wall and within the width of the marked area. Kipping is allowed.

There is no maximum number of repetitions either athlete can perform. Each athlete must at least attempt one repetition per round, which constitutes lowering from the starting position to the head touching the ground.

Teams of 4 (2 Men, 2 Women)

For time, each member of the four-person team must complete the following:
Row 1,000 meters
25 One-legged squats, alternating
15 Hang Cleans (225 / 135 lbs)

The four-person team will begin standing in line behind a single rower. At the call of “3-2-1 … Go!” the first team member gets on the rower and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 25 one-legged squats. As soon as the first athlete is off the rower, the second athlete can move to the rower, reset the monitor and begin rowing.

After the first athlete completes 25 one-legged squats, he or she moves to a designated area to perform 15 hang cleans. After the 15th hang clean, the first athlete moves to the designated finish area.

All four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her 15 hang cleans and joins the others in the designated finish area, the workout is complete.

Time cap: 25 minutes

Scoring

The team’s score is its total time. If a team does not finish within the 25-minute time cap, its score is 25:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition).

Movement Standards

Row:
Athletes must start off of the rower in the designated area. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until he or she is past the required distance. The rower must be reset prior to each member beginning his or her 1000 meters. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

One-legged squats (pistols):
Athletes must alternate legs each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is complete. The non-supporting foot must be in front of the supporting foot during the entire repetition. The athlete may hold the foot of the opposite (non-supporting) leg with a hand while performing the one-legged squat.

Hang Clean:
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. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Teams of 2 (1 Man, 1 Woman)

For time:
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint

Notes

The two-person team will begin standing in a designated area. At the call of “3-2-1 … Go!” the man reaches down and begins his dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), he advances his dumbbell to the next station under control, then sprints to the end of the floor and back to his dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, he or she will be assessed a 1 burpee penalty before completing the sprint.

When the man returns and touches his dumbbell, the woman begins her dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), she advances her dumbbell to the next station under control, then sprints to the end of the floor and back to her dumbbell.

When she touches her dumbbell, the man begins his second round of dumbbell snatches. Each time the athletes complete their 10 snatches, they will advance their dumbbell before beginning the sprint.

When both athletes have completed three rounds and the woman touches her dumbbell after finishing her third sprint, the workout is finished.

Time cap: 12 minutes

Scoring

The team’s score is its total time. If a team does not finish the entire workout in the 12-minute time cap, its score is 12:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If each team member does not complete the first round, the team does not advance to the next workout.

Movement Standards

One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.

Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements, is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.

The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter “wanders” or uses a split style.

A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.

Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Notes

The team begins standing in the designated area. At the call of “3-2-1 … Go!” the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. The men must be standing while they hold the barbell. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 15-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin front squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 10-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin overhead squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads.

They are now allowed to set down this barbell and move to the station for the men to back squat. The men will then proceed through the same sequence of exercises and repetitions the women completed, but with heavier loads (listed above). Similarly, the barbell may not touch the ground once it is picked up, and it is the women’s responsibility to hold it when it is not being used. Once the men have finished all 25 repetitions of the final shoulder-to-overhead at 65 pounds, the team moves to the designated finish area and the workout is complete.

If the bar touches the ground, there will be a 1:00 penalty. All four team members must be together for the penalty. If part of the team is performing pull-ups, the penalty will be assessed when they return to the barbell. There will also be a 1:00 penalty assessed if a teammate touches the bar when it is moving or in any position except the back, front rack or hang position. The barbell must be held off the ground for the entire duration of the penalty by athletes in the standing position.

Time cap: 25 minutes

Scoring

The team’s score is its total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, its score is 25:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels.

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

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is complete.

Teams of 3 women and 3 men

Snatch Ladder

Notes

In this event, teams work their way through a series of stations with progressively heavier barbells. Teammates will set a rotation and remain in order. At the call of “3-2-1 … Go!” the team will have 50 seconds, during which each member must snatch the barbell. After the 50 seconds are up, they will remain at that station for 10 more seconds until the call of “rotate.”

All of the teammates who successfully completed the lift within the 50 seconds may advance to the next platform. If an athlete does not make the lift in the 50-second window, they will not advance to the next station and will exit the floor while their teammates move on.

Within the 50 seconds, the team must stay in order, but if someone fails an attempt, they may either continue to attempt the snatch or allow the next athlete to attempt. After all athletes have performed at least one attempt, any athlete who failed may attempt again in order, as long as there is time left in the 50 seconds.

The snatch repetition must be fully complete within the 50-second window. If the athlete is still moving at the 50-second mark, the repetition does not count.

Women’s weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

Scoring

The team’s score is the combination of the highest lifts completed from each teammate. If a team does not make one lift, it does not advance to the next event.

Movement Standards

Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together. A clean and jerk is not permitted. If the bar is not fully locked out at the end of 50 seconds, it is a no rep. Athletes may re-attempt the lift within the time limit if they fail.

Teams of 4 (2 Men, 2 Women)

For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10′) while partner holds chin over the bar
100′ Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70-pound dumbbell carry
2 Muscle-ups

Notes

Teams begin standing behind barbell. At the call of “3-2-1 … Go!” one man will deadlift the bar and hold at the top, at which point the other man may begin the muscle-ups. The partners may switch, but muscle-up reps will only count while the parter is holding the barbell. Once they accumulate 20 muscle-ups, they move on to the wall ball. One man will pull-up and hold his chin over the bar, at which point the other man may begin the wall balls. The partners may switch, but wall ball reps will only count while the parter is holding his chin above the pull-up bar. Once they accumulate 60 wall balls they move on to the buddy carry.

For the buddy carry, one man must carry his partner plus his dumbbell 100 feet across the stadium. The partner being carried may not hold the dumbbell. Once the athlete, partner and dumbbell are completely across the line, they begin their alternating box jumps. Once a total of 40 jumps are completed (20 each) the opposite athlete carries his partner and the dumbbell back across the stadium. Once across the line, each man must perform one muscle-up, at which point the women may begin. The women will then complete the same sequence as the men, only with different loads. Once both women have completed their final muscle-ups the workout is finished.

Time cap: 25 minutes

Scoring

The team’s score is its total time for completing the workout. If it do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one second penalty for each rep not complete. Each buddy carry counts as one rep.

Movement Standards

Muscle-up:
In the muscle-up, you must pass from a hang below the rings to support above them. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

Deadlift hold:
The barbell must be held with the hips and knees at full extension with the shoulders behind the bar throughout the duration of the partners muscle-up(s). If they drop the bar prior to the muscle-up being completed, the rep will not count. The athlete may drop the bar between muscle-up reps and/or switch exercises with their partner, but the barbell must be re-lifted and held at the top position prior to the start of the next muscle-up. If an athlete is performing consecutive muscle-ups without dropping from the rings, the barbell must be held throughout the set of reps.

Wall ball:

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target above the bottom of the sticker. If the ball hits low or does not hit the target, it is a no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Pull-up hold:

In the pull-up hold, the athlete must hold his or her chin above the bar. The athlete’s chin must cross the vertical plane of the bar without resting on it while the partner performs wall balls. If at any point during the partner’s wall ball rep the athlete’s chin leaves the vertical plane or rests on the bar, the partner’s wall ball rep will not count. The athlete may drop off the pull-up bar between wall ball reps and/or switch exercises with their partner, but he or she must re-lift the chin over the bar prior to the start of the next wall ball. If an athlete is performing consecutive wall ball shots without dropping the ball, the partner must continuously hold his or her chin above the bar throughout the set of reps.

Buddy carry:
In the buddy carry, the athlete must carry his or her partner, plus an additional dumbbell from the specified starting area to the specified finish area, approximately 100 feet away. The partner being carried may not hold the dumbbell. If the partner or dumbbell is set down the athlete may not make any forward progress until they have re-lifted the partner and dumbbell. On the return trip (after the box jumps are completed), partners must switch who is being carried and who is carrying. Varying techniques are permitted, as long as the partner is completely off the ground and the partner is not helping hold the dumbbell in any way.

Box jump:
This is a two-footed jump onto the box. The hips and knees must open fully while in control on top of the box. The athlete may jump down or step down, but he or she must jump up. Partners must alternate between jumps, and the next athlete cannot jump until their partner’s feet return to the ground.

Points Available: 50

Location: Track
Friday 11:30-2:20

Sitting in the GHD, athletes will throw as many medicine balls as far as possible.

Men will throw 4 pound medicine balls.
Women will throw 2 pound medicine balls.

Immediately after the event, athletes will reset together for the Track Triplet Event.

Points Available: 50
Location: Home Depot Center
Friday Morning

Standing broad jump for distance.

Athletes will have three attempts to complete a standing broad jump for distance. Athletes will be ranked by distance of the furthest of their three attempts.

Points Available: 100

Location: Stadium
Saturday 6:10-8:20

For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 Fat bar thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Fat bar thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

Time Cap: 15 minutes

The top 24 athletes overall after this Event will move on to compete on Sunday.

Points Available: 100

Location: Stadium
Saturday 4:00-5:10

1-rep Clean every 30 seconds with progressively heavier barbells

Athletes will be ranked by the weight of their heaviest successful clean. Partial pounds will be awarded for each additional deadlift completed after they attempt and fail the clean.

Men’s Weights (pounds) – 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385.

Women’s Weights (pounds) – 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235.

The top 36 athletes overall after this event will move on.

Points Available: 100

Location: Stadium
Sunday 11:00-12:10

For time:
50 Double-unders
Low banger
50 Double-unders
Down banger
50 Double-unders
Mid banger

Time Cap: 9 minutes

The top 18 athletes overall after this event will move on to the next event.

Points Available: 3 x 100

Location: Stadium
Sunday 1:30-3:50

The top 18 athletes overall will compete in this Event.

21-15-9 reps for time of:
Clean (135 / 95 lbs)
Ring dips

Time Cap: 6 minutes

The top 15 athletes overall after this Event will move on to the next Event as soon as the results are tabulated.

Points Available: 100

Location: Stadium
Sunday

The top 12 athletes overall will compete in this Event.

21-15-9 reps for time of:
Thruster (95 / 65 lbs)
Pull-ups

Time Cap: 6 minutes

Points Available: 100

Location: Stadium
Sunday

The top 15 athletes overall will compete in this Event.

For time:
30 Snatch (135 / 95 lbs)

Time Cap: 6 minutes

The top 12 athletes overall after this Event will move on to the next Event as soon as the results are tabulated.

Points Available: 100

Location: Stadium
Friday 6:00-8:05

Points Available: 100
Location: Stadium
Friday 6:00-8:05

Three rounds for time of:
8 Medicine ball cleans (150 / 80 lbs)
100 foot Medicine ball carry
7 Parallette handstand push-ups
100 foot Medicine ball carry

Athletes will be ranked by time.

Time Cap: 10 minutes

Points Available: 100
Location: Camp Pendleton
Wednesday 12:30 – 3:30

Complete Camp Pendleton School of Infantry Obstacle course. Athletes will race against each other head to head in a 3-round bracketed tournament.

Four athletes will race against each other in heats. The top finisher from each heat moves on to the next round of the obstacle course, competing next to the other heat winners and four wildcard athletes. These are the four best times of all the athletes who didn’t win their heats in the first round. The winners of the four heats in the second round then move onto the final round for the win.

Places 1-4 will be awarded to the athletes in the final round, ranked by their finishing order. Places 5-16 will be awarded to the athletes from the second round, based on their times. Places 17 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

Points Available: 2 x 100
Location: Camp Pendleton
Wednesday 8:00 – 11:30

For time:
Swim 700± meters
Bike 8± kilometers
Run 11± kilometers

In this event, athletes will begin by swimming approximately 700 meters with fins. They will then grab their bicycles and ride approximately 8 kilometers across undulating terrain, with approximately 400 meters through unrideable soft sand. They finish with an 11 kilometer dirt-road run across steep hills with over 1,400 feet of elevation gain.

Pendleton 1 will end at the checkpoint approximately 150 meters into the run. Athletes will receive points based on their arrival order at the checkpoint. There is no scheduled rest at the checkpoint as the race continues.

Pendleton 2 will be ranked by total time to finish the entire swim, bike and run race. Arrival order at the checkpoint (Pendleton 1) will have no bearing on the scoring for Pendleton 2.

There are no Events on Thursday

Points Available: 100

Location: Track
Saturday 10:50-1:40

Athletes will begin this event just after completing the Sprint Event.

Five rounds for time of:
20 foot Rope climb, 1 ascent
20 yard Sled drive

The athletes will drive the padded sled 100 yards in 20-yard increments. The men’s sleds have 90 pounds added.

Athletes will be ranked by time.

Time Cap: 13 minutes

Points Available: 50

Location: Track
Saturday 10:50-1:40

300-yard Shuttle sprint for time:
Run to the 50-yard line and back
Run to the 100-yard line and back

Athletes will be ranked by time.

Immediately after the sprint, athletes will reset together for the Rope-Sled Event.

Points Available: 100

Location: Track
Friday 11:30-2:20

Athletes will begin this event just after completing the Ball Toss.

Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Athletes will be ranked by time.

Time Cap: 13 minutes

Points Available: 100 (50 men, 50 women)

Location: Stadium
Saturday 2:20-3:40

Max Bar muscle-ups

Teams will have 3 minutes to accumulate as many bar muscle-ups as possible, with each member only being allowed to perform a single (max) set. An athlete’s set ends when they take their hands off the bar. Only one athlete from each team (man or woman) will be allowed on the bar at a time.

Bar Muscle-up M will be scored as its own event, and will be ranked by total reps performed by the male team members

Bar Muscle-up W will be scored as its own event, and will be ranked by total reps performed by the female team members

Time Cap: 3 minutes

After the 3 minute time cap is up, teams will reset for the Team Chipper.

Points Available: 100

Location: Track
Friday 9:00-11:00

Teams will begin this event just after the Sprint Relay.

For time:
Push Big Bob 100 yards down the field
Pull Big Bob 100 yards back up the field

Time Cap: 15 minutes

Points Available: 100 (50 men, 50 women)

Location: Stadium
Friday 3:00-5:00

2 rep max Front squat for load

Front Squat M will be scored as its own event, ranked by the sum of the max loads performed by the male members of the team.

Front Squat W will be scored as its own event, ranked by the sum of the max loads performed by the female members of the team.

Each team will have one barbell (with a rack) and 4 minutes for all 6 members to complete the lifts.

Time Cap: 4 minutes

After the 4 minute time cap is up, teams will reset and transition to the Team Triplet.

Points Available: 100

Location: Track
Saturday 9:00-11:00

For time:
Women complete:
135 pound Clean and jerk, 30 reps
100 yard Sprint (all 3 women)
20’ Rope climb, 20 reps
Then, men complete:
185 pound Clean and jerk, 30 reps
100 yard Sprint (all 3 men)
20’ Rope climb, 20 reps
Then each member must complete 1 rep of:
20’ Rope climb
100 yard Sprint
135/185 pound Clean and jerk

Time Cap: 19 minutes

Points Available: 100

Location: Track
Friday 9:00-11:00

6 x 415 meter sprint relay.

Time Cap: 11 minutes

Once completed, teams will reset and then begin the next Event.

Points Available: 100

Location: Stadium
Saturday 2:20-3:40

For time:
30 GHD sit-ups
30 deadlifts (225 / 155 lbs)
30 Double-unders
30 Overhead squats (95 / 65 lbs)
30 Pull-ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

Time Cap: 14 minutes

Points Available: 100

Location: Stadium
Friday 3:00-5:00

Three mixed gender pairs complete the following for time:
Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.

Time Cap: 22 minutes

Points Available: 100

Location: Stadium
Sunday 12:35-1:10

Each member of the team will complete one of the following as a relay for time. The winner of this event will be the Affiliate Cup champion.

Female 1
“Elizabeth”
21-15-9 reps of:
95 pound Clean
Ring dips

Female 2
“Fran”
21-15-9 reps of:
65 pound Thruster
Pull-ups

Female 3
“Isabel”
95 pound Snatch, 30 reps

Male 1
“Grace”
135 pound Clean and Jerk, 30 reps

Male 2
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Male 3
“Karen”
150 Wallball shots, 20 pound ball

Teams will be ranked by total finish time.

Time Cap: 30 minutes

Points Available: 100

Location: Track
Saturday 9:00-10:40

Yoke carry for max distance in 3 minutes.

Each male will carry the yoke loaded with 370 pounds as far as he can. Then, the team will strip the weight to 230 pounds and each female will carry it as far as she can. Each team member gets one attempt to move the yoke.

Time Cap: 3 minutes

After the 3 minute time cap is up, teams will reset for the Rope/Clean Event.

Points Available: 100

Location: Masters Arena
Saturday 12:55-6:15

For time:
10 Deadlits
20 Pull-ups
30 Box jumps
40 Kettlebell swings
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlits

Deadlift Loads:
Men 45-49 – 275 pounds
Men 50-54 – 255 pounds
Men 55-59 – 245 pounds
Men 60+ – 225 pounds
Women 45-49 – 195 pounds
Women 50-54 – 175 pounds
Women 55-59 – 155 pounds
Women 60+ – 135 pounds

Box Heights:
Men 45-54 – 24 inch
Men 55+ – 20 inch step up
​Women 45-54 – 20 inch
Women 55+ – 20 inch step up

Kettlebell Loads:
Men 45-54 – 53 pounds
Men 55+ – 44 pounds
​Women 45-54 – 35 pounds
Women 55+ – 26 pounds

Time Cap: 17 minutes

Points Available: 100

Location: Stadium
Sunday 9:00-10:30

Three rounds for time of:
20 Wall ball shots
40’ Dog sled push

Wall Ball Loads:
Men 45-54 – 20 pounds
Men 55+ – 16 pounds
​Women 45-54 – 14 pounds
Women 55+ – 12 pounds

Time Cap: 9 minutes

Points Available: 100

Location: Masters Arena
Friday 8:30-12:30

Four rounds for time of:
Rope climb, 2 ascents
Shuttle Run
5 Front squats
Shuttle Run

Front Squat Loads:

Men 45-49 – 185 pounds
Men 50-54 – 165 pounds
Men 55-59 – 135 pounds
Men 60+ – 115 pounds
Women 45-49 – 135 pounds
Women 50-54 – 115 pounds
Women 55-59 – 95 pounds
Women 60+ – 65 pounds

Time Cap: 8 minutes

Points Available: 50

Location: Stadium
Sunday 8:00-9:00

MEN 45-54 and WOMEN 45-54
Complete as many Muscle-ups as possible in 2 minutes

MEN 55+ and WOMEN 55+
Complete as many Chest to bar pull-ups as possible in 2 minutes

If an athlete cannot complete any more muscle-ups or pull-ups but has time remaining, they may perform as many empty barbell snatches as possible to earn partial reps.

Time Cap: 2 minutes

Points Available: 100

Location: Masters Arena
Friday 2:00-3:10

For time:
Row 1K
30 Cleans
50 Burpees

Clean Loads:
Men 45-54 – 135 pounds
Men 55+ – 115 pounds
Women 45-49 – 95 pounds
Women 50-54 – 85 pounds
Women 55-59 – 75 pounds
Women 60+ – 65 pounds

Time Cap: 15 minutes

Points Available: 50

Location: Masters Arena
Friday 8:30-12:30

1 rep max Shoulder to overhead for load

Time Cap: 2 minutes

After the 2 minutes, athletes will reset together for the Masters Triplet Event.

Points Available: 100

Location: Masters Arena
Saturday 8:30-10:10

1-rep Snatch every 30 seconds with progressively heavier barbells

Double-under repetitions in the next rotation after athletes reach failure count as partial pounds.

Men 45-54 Weights (pounds) – 145, 155, 165, 175, 185, 195 ,200 ,205, 210, 215, 220, 225, 230, 235, 240.
Men 55+ Weights (pounds) – 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195 ,200 ,205, 210, 215.
Women 45-54 Weights (pounds) – 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145, 150.
Women 55+ Weights (pounds) – 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125.