ELITE INDIVIDUALS

FLOW

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the barbell and perform 10 snatches. Once the 10 snatches are completed, they will roll the bar forward to the next station, add weight, then perform 8 snatches. At each subsequent station the reps will decrease while the load increases. Each station will also have a cut-off time by which all the reps must be completed in order to proceed forward. Once an athlete has completed all the required reps for a given load, they may immediately advance and do not need to wait for the clock before moving to the next station. Time stops when the athlete reaches the finish mat.

Note: Athletes will use one barbell for the first 3 stations, adding weight each time they move it forward, and will then move to a second preloaded barbell that they will use for stations 4 and 5.

The athlete’s score for this event will be the time it takes to complete all required lifts. In the event an athlete fails to complete all required reps before time expires, they will receive a 1 rep penalty for each rep not completed. Additionally, the time at which an athlete finishes all required reps at a given weight will be used as a tiebreaker.

FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the barbell and start the 27 thrusters. Upon completion of the 27th repetition, the athlete will advance the barbell, and return to the rig to complete 4 legless rope climbs. Once complete, the athlete will return to the barbell to perform the next set of 21 thrusters. Once they advance the barbell, they will return again to the rig to complete 3 legless rope climbs. This will continue in the same fashion for the sets of 15 reps and 9 reps, with 2 and 1 legless rope climbs. Finally, once they complete the final repetition of rope climbs, the athlete will sprint across the finish line.

The athlete’s score will be the total time it takes to complete the workout.

FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the rig to complete 100 pull ups, at the completion of the pull ups the athlete may advance to the GHD and perform 80 repetitions of GHD sit ups, then the athlete will advance to the next station to perform 60 one legged squats alternating, upon the completion of the one legged squats, the athlete must complete 40 calories on the rower and then 20 dumbbell push presses.

At the completion of the final repetition of push presses the athlete will put the dumbbell on the ground then sprint and cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

FLOW

This event begins with the athletes on the starting mat. At the sound of the beep, they move forward to the bike and ride for 30 calories (25 for women). They then advance to the plyo box to complete 20 burpee box jump-overs, advancing the box every 4 reps. Finally, they will advance to the dball and complete 10 dball cleans, dropping the ball over or in front of their shoulder each rep and advancing after every 2 reps. Upon finishing the dball cleans, the athlete will carry their ball to the finish mat.
The athlete’s score is the total time it takes for them to complete the event.
The minimum work requirement for this event is 2 cleans.

FLOW

This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the wall and start the 9 strict deficit handstand push-ups. Upon completion of the 9th repetition the athlete will perform 18 toes to bar and then advance to the sled to complete a 60ft Sled Pull followed by a 60ft Sled Push. Once complete, the athlete will return to the rig and perform 10 strict deficit handstand push-ups, 20 toes to bar and then another 60ft Sled Pull and 60ft Sled Push. Next is 11 strict deficit handstand push-ups, 22 toes to bar, then 60ft Sled Pull, 60ft Sled Push to finish up with 12 strict deficit handstand push-ups, 24 toes to bar, then 60ft Sled Pull, 60ft Sled Push. At the completion of the final 60ft Sled Push the athlete must sprint and cross the finish line.

The athlete’s score will be the total time it takes to complete the workout.

FLOW

This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward to the rings and performs 15 muscle-ups. They will then move forward and perform 1 clean at each of a series of 5 progressively heavier barbells. Once the last barbell is cleaned, the athlete moves to the finish mat and the event is complete.

The athlete’s score will be the total time it takes to complete the workout.