3 Person Team
Relay Style – For Time: 10 Min Cap
- Athlete 1: Grace
- 30 Clean and Jerks
- Athlete 2: Isabel
- 30 Snatches
- Athlete 3: Fran
- 21-15-9 Thrusters & Pull Ups
*Upon completion or cap, rest/transition until 12-minute mark
At the 12 minute mark, teams will begin Melee in Ray J.
Scaling Key
*All athletes will use a 25lb “Shorty” Bar and will be responsible for changing weights as the workout progresses.
- Grace
- RX & Masters 35+: 135/95
- Intermediate & Masters 45+: 115/80
- Novice: 95/65
- Isabel
- RX & Masters 35+: 135/95
- Intermediate & Masters 45+: 115/80
- Novice: 75/55
- Fran
- RX & Masters 35+: 95/65
- Intermediate & Masters 45+: 95/65
- Novice: 75/55, Ring Rows
Team Flow
All three athletes will begin in the starting box in front of their designated lane. Non-working athletes will remain in the starting box.
At 3-2-1, GO! One designated athlete will move to the barbell to complete Grace: 30 Clean and Jerks. Athletes may not switch during this exercise. The other two athletes may not enter the working area until all reps are completed.
Once finished, the next athlete will move the barbell to the designated area to complete Isabel: 30 Snatches. Athletes may not switch, and the remaining teammates may not enter the working area until completion.
After Isabel, all last athlete will move the barbell to the designated area, adjust the weight, and complete Fran: 21-15-9 Thrusters and Pull-Ups. Athletes may not switch, and the remaining teammates may not enter the working area until Fran is complete.
Score: Time or total reps completed within the 10-minute time cap.
At completion or at the 10-minute mark, athletes will return to the starting box to prepare for Melee in Ray J, starting at the 12-minute mark.
At the 12 minute mark, teams will begin Melee in Ray J.
Coed Duo
Relay Style – For Time: 6 Min Cap
- Female: Grace
- 30 Clean and Jerks
- Male: Isabel
- 30 Snatches
*Upon completion or cap, rest/transition until 9-minute mark
At the 9 minute mark, teams will begin Melee in Ray J.
Scaling Key
*All athletes will use a 25lb “Shorty” Bar and will be responsible for changing weights as the workout progresses.
- Grace
- RX & Masters 35+: 135/95
- Intermediate & Masters 45+: 115/80
- Novice: 95/65
- Isabel
- RX & Masters 35+: 135/95
- Intermediate & Masters 45+: 115/80
- Novice: 75/55
Team Flow
Both athletes will begin in the starting box in front of their designated lane. Non-working athletes will remain in the starting box.
At 3-2-1, GO! The female athlete will move to the barbell to complete Grace: 30 Clean and Jerks. Athletes may not switch during this exercise. The male athlete may not enter the working area until all reps are completed.
Once finished, the male athlete will move the barbell to the second working area, adjust the weights, and complete Isabel: 30 Snatches. Athletes may not switch, and the female athlete may not enter the working area until completion.
Score: Time or total reps completed within the 6-minute time cap.
At completion or at the 6-minute mark, athletes will return to the starting box to prepare for Melee in Ray J, starting at the 9-minute mark.
At the 9 minute mark, teams will begin Melee in Ray J.
Teens 14-17 Adult-Youth Duo Rx/Scaled
For time: 8 Min Cap
- 20 Pullups (Shared Reps)
- Adult Athlete: 30 Ground to Overhead
- 20 Pullups (Shared Reps)
- Youth Athlete: 30 Ground to Overhead
- 20 Pullups (Shared Reps)
Scaling Key
*All athletes will use a 25lb “Shorty” Bar and will be responsible for changing weights as the workout progresses.
- Adults
- RX: 135/95
- Scaled: 95/65, Ring Rows
- Teens
- RX: 115/75
- Scaled: 75/55, Ring Rows
Flow
Both athletes will begin in the starting box immediately in front of their designated lane. *BOTH TEAMMATES will remain together during the duration of the workout. At 3-2-1, GO! Both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Upon completion, the adult athlete will move to the barbell to perform: 30 Barbell Clean and Jerks or Snatches. Athletes will not switch out during this exercise. The youth athlete will not enter the immediate working area until the working athlete completes the exercise.
Upon completion, both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Once complete, both athletes will move with the barbell to the second working area.Here, the youth athlete will move to the barbell to perform: 30 Barbell Clean and Jerks or Snatches. Athletes will not switch out during this exercise. The adult athlete will not enter the immediate working area until the working athlete completes the exercise.
Upon completion, both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Score: Time or total amount of reps completed within the 8 minute time cap.
13 and Under Adult-Youth Duo Rx/Scaled
For time: 8 Min Cap
- 20 Pullups (Shared Reps)
- Adult Athlete: 30 Ground to Overhead
- 20 Pullups (Shared Reps)
- Youth Athlete: 30 Ground to Overhead
- 20 Pullups (Shared Reps)
Scaling Key:
*All athletes will use a 25lb “Shorty” Bar and will be responsible for changing weights as the workout progresses.
- Adults
- RX: 135/95
- Scaled: 95/65, Ring Rows
- Youth
- RX: 75/55
- Scaled: 45/30, Ring Rows
Flow:
Both athletes will begin in the starting box immediately in front of their designated lane. *BOTH TEAMMATES will remain together during the duration of the workout. At 3-2-1, GO! Both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Upon completion, the adult athlete will move to the barbell to perform: 30 Barbell Clean and Jerks or Snatches. Athletes will not switch out during this exercise. The youth athlete will not enter the immediate working area until the working athlete completes the exercise.
Upon completion, both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Once complete, both athletes will move with the barbell to the second working area.Here, the youth athlete will move to the barbell to perform: 30 Barbell Clean and Jerks or Snatches. Athletes will not switch out during this exercise. The adult athlete will not enter the immediate working area until the working athlete completes the exercise.
Upon completion, both athletes will move to the rig to complete 20 pullups or ring rows. Athletes may switch out at any time.
Score: time or total amount of reps completed within the 8 minute time cap.
10 and Under Adult-Youth Duo
3 Rounds For time: 8 Min Cap
- Youth
- 15 Ring Rows
- 12 Ground to Overhead
- Adult
- 15 Ring Rows
- 12 Ground to Overhead
Scaling Key:
*All adult athletes will use a 25lb “Shorty” Bar. All youth will use 15lb Training Bar.
- Adults
- 95/65
- Youth
- 20
Flow:
Both athletes will begin in the starting box immediately in front of their designated lane. *BOTH TEAMMATES will remain together during the duration of the workout. At 3-2-1, GO! Both athletes will move together, and the youth athlete will complete 15 ring rows followed by 12 Clean & Jerks or Snatches. Athletes will not switch out during these exercises. The adult athlete will not enter the immediate working area until the working athlete completes the exercises.
Upon completion, the adult athlete will then complete 15 ring rows followed by 12 Clean & Jerks or Snatches. Athletes will not switch out during these exercises. The youth athlete will not enter the immediate working area until the working athlete completes the exercises.
Teams will complete this for a total of 3 rounds.
Score: time or total amount of reps completed within the 8 minute time cap.
Layout
Adult
Youth
Standards
Clean: The rep begins with the barbell on the ground. The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split. The clean is complete when the athlete receives the bar in the front rack with the elbows clearly in front of the hands and achieves full extension of hips/knees.*For Adult-Youth Athletes without bumper plates on the bar: Going below knee level, but not all the way to the ground is permitted.
Jerk: The rep begins with the barbell in the front rack position. From there, the athlete will move the barbell into the overhead position. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended; and the bar is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
Pull Up: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athletes pull until the chest or arms touch the rings. Kipping is permitted.
Snatch: The rep begins with the barbell on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
Thruster: Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the knee in the bottom position. A squat clean into thruster is allowed when picking the barbell up from the floor. The rep is credited when all athletes’ knees, hips, and arms are fully extended with the barbell directly over, or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.