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RX Division Team Events

Event #1 & #2

On a 15 minute running clock: 

0:00 - 5:00: Female athletes will find a one rep max snatch.

5:00 -10:00: Male athletes will find a one rep max snatch.

10:00 - 15:00: All 4 athletes will perform as many ring muscle-ups as possible. 

Standards Video: https://www.youtube.com/watch?v=HkaJEwTjhtU

  • Athletes may squat, power, or split snatch.  They may take as many attempts as desired within the given time frame.  Press-outs will count, but if an athlete's knee touches the ground in an attempt to save a lift, the rep will not be counted.  
  • Athletes may use no-false grip kipping, false grip kipping, or strict ring muscle-ups.  The elbows must be locked and fully extended at the bottom of each muscle-up(no turn-out required), and the elbow must be locked and fully extended at the top of each repetition.  You must show clear control with a brief pause at the top.  Pushing away to begin your next rep as you lock out will result in a no-rep. 
  • For the muscle-up portion of the workout, each team will have one set of rings per team, so only 1 athlete will be working at a time.  Athletes may switch whenever they choose.  The rings will be set fairly high, so taller athletes will be expected to help shorter athletes get their grip set.  

 

Event #3

For Time (15 minute time cap):

- 50 Shoulder-to-Overhead (185/125)

- 60 Power Cleans (185/125)

- 70 Front Squats (185/125)

Standards Vidoe: https://www.youtube.com/watch?v=o6SJqz7e6iA (Video states event 2, correction: Event #3 is being described)

  • Teams will have two bars, one with 185, and another with 125.  One member of each team must be holding their gender's respective bar in the front rack position for his or her teammates to be working on completing the repetitions. Men can only front rack hold their weight (185), and women can only hold their weight(125). The bar must be cleaned from the floor for all movements.  
  • All repetitions of each movement must be performed before moving onto the next one, and teams must complete movements in the order listed.  
  • Athletes may press, push press, power jerk, or split jerk the shoulder-to-overhead portion.  The athlete must finish each rep with the elbows locked out overhead, with the knees locked, hips extended, feet in line, and head through the shoulders.  
  • Athletes may not squat below parallel on the power cleans. To complete the rep, they must stand with the bar on the chest, elbows forward of the bar, knees locked, and hips fully extended.  
  • The hip crease must pass below parallel on the front squats, and the hips must be fully extended and the knees locked at the top of each repetition.  

 

Event #4

On a 20 minute running clock:

0:00-5:00- Male A and Female A will row as many calories as possible.  One of the two teammates must be holding a handstand against a wall for the other to be accumulating calories on the rower.  They may switch tasks whenever they choose.  Male B and Female B are resting during this period.  

5:00-10:00- Male B and Female B will perform the same tasks while Male A and Female A rest.  

10:00- 15:00- Male A and Female A will perform as many overhead kettlebell swings(70/44) as possible.  One of the two teammates must be holding a supported position on the rings(muscle-up not required) for the other to be performing snatches.  They may switch tasks whenever they choose. 

15:00-20:00- Male B and Female B will perform the same tasks while Male A and Female A rest.  

Standards Vidoe: https://www.youtube.com/watch?v=5p_nXg1x61E

  • Teams will pair up, one man and one woman, and they will keep those two-person teams throughout this workout.  Team A will work from 0-5:00, and from 10:00-15:00.  Team B will work from 5:00-10:00, and from 15:00-20:00. 
  • One teammate must be in a hold before their partner can begin performing repetitions.  They may switch tasks whenever and as often as they see fit.   
  • The handstand will be held against a wall.  Athletes must kick up into a handstand facing away from the wall, and any part of their body can be in contact with the wall.  When any part of their body other than their hands touches the ground, their partner must stop rowing.  They do not have to switch tasks immediately when a teammate comes out of the hold.  
  • The rings will be lowered for the ring support so no muscle-up will be required.  Athletes may jump up to lock their elbows out when they begin the hold.  Once their feet touch the ground, their partner must stop performing kettlebell snatches until the hold is reestablished.
  • The kettlebell must pass between the athlete's legs at the bottom of each repetition.  At the top, the athlete's elbow and knees must be locked, hips extended, head through the shoulders, and the kettlebell pointed vertically over the athlete's midline. The elbows may be bent or extended as the kettlebell is traveling up and down.  

 

Scaled Division Team Events

Event #1 & #2

On a 15 minute running clock: 

0:00 - 5:00: Female athletes will find a one rep max snatch.

5:00 -10:00: Male athletes will find a one rep max snatch.

10:00 - 15:00: All 4 athletes will perform as many toes-to-rings as possible. 

Standards Vidoe: https://www.youtube.com/watch?v=HkaJEwTjhtU 

  • Athletes may squat, power, or split snatch.  They may take as many attempts as desired within the given time frame.  Press-outs will count, but if an athlete's knee touches the ground in an attempt to save a lift, the rep will not be counted.  
  • For toes-to-rings, each athlete's elbows must be locked and fully extended at the bottom of each rep.  On the upward ascent, the elbows may bend.  The toes of both athlete's feet must touch their respective ring for the repetition to count.  
  • For the toes-to-rings portion of the workout, each team will have one set of rings per team, so only 1 athlete will be working at a time.  Athletes may switch whenever they choose.  The rings will be set fairly high, so taller athletes will be expected to help shorter athletes get their grip set.  

 

Event #3

For Time (15 minute time cap):

- 50 Shoulder-to-Overhead (115/75)

- 60 Power Cleans (115/75)

- 70 Front Squats (115/75)

Standards Vidoe: https://www.youtube.com/watch?v=o6SJqz7e6iA (Video states event 2, correction: Event #3 is being described)

  • Teams will have two bars, one with 115, and another with 75.  One member of each team must be holding their gender's respective bar in the front rack position for his or her teammates to be working on completing the repetitions. Men can only front rack hold their weight (115), and women can only hold their weight (75). The bar must be cleaned from the floor for all movements.  
  • All repetitions of each movement must be performed before moving onto the next one, and teams must complete movements in the order listed.  
  • Athletes may press, push press, power jerk, or split jerk the shoulder-to-overhead portion.  The athlete must finish each rep with the elbows locked out overhead, the knees locked, hips extended, feet in line, and head through the shoulders.  
  • Athletes may not squat below parallel on the power cleans. To complete the rep, they must stand with the bar on the chest, elbows forward of the bar, knees locked, and hips fully extended.  
  • The hip crease must pass below parallel on the front squats, and the hips must be fully extended and the knees locked at the top of each repetition.  

 

Event #4

On a 20 minute running clock:

0:00-5:00- Male A and Female A will row as many calories as possible.  One of the two teammates must be holding a handstand against a wall for the other to be accumulating calories on the rower. They may switch tasks whenever they choose.

5:00-10:00- Male B and Female B will perform the same tasks while Male A and Female A rest.  

10:00- 15:00- Male A and Female A will perform as many kettlebell swings (53/35) as possible.  One of the two teammates must be holding a supported position on the rings (muscle-up not required) for the other to be performing snatches.  They may switch tasks whenever they choose. 

15:00-20:00- Male B and Female B will perform the same tasks while Male A and Female A rest.  

Standards Video: https://www.youtube.com/watch?v=5p_nXg1x61E

  • Teams will pair up, one man and one woman, and they will keep those two-person teams throughout this workout.  Team A will work from 0-5:00, and from 10:00-15:00.  Team B will work from 5:00-10:00, and from 15:00-20:00. 
  • One teammate must be in a hold before their partner can begin performing repetitions.  They may switch tasks whenever and as often as they see fit.   
  • The handstand will be held against a wall.  Athletes must kick up into a handstand facing away from the wall, and any part of their body can be in contact with the wall.  When any part of their body other than their hands touches the ground, their partner must stop rowing.  They do not have to switch tasks immediately when a teammate comes out of the hold.  
  • The rings will be lowered for the ring support so no muscle-up will be required.  Athletes may jump up to lock their elbows out when they begin the hold.  Once their feet touch the ground, their partner must stop performing kettlebell swings until the hold is reestablished.  
  • The kettlebell must pass between the athlete's legs at the bottom of each repetition.  At the top, the athlete's elbow and knees must be locked, hips extended, head through the shoulders, and the kettlebell pointed vertically over the athlete's midline. The elbows may be bent or extended as the kettlebell is traveling up and down.