ELITE TEAMS

FLOW

This event begins with all athletes on the starting mat. At the sound of the beep, the first Female athlete will enter the competition floor to perform 21 thrusters, at the completion of the thrusters the athlete will return to the rig to complete 4 rope climbs, at the completion of the rope climbs the athlete must advance to the barbell again and move it forward to the next station marked as 15, here the athlete must complete 15 thrusters followed by 3 rope climbs, she will advance the barbell to the next station and complete 9 thrusters and 2 rope climbs, at the completion of the 2 rope climbs the athlete may tag the first male athlete and he will complete the exact same amount of repetitions and movements with the male weight.

At the completion of the repetitions for the second male athlete, he may now tag female athlete number two, this athlete will complete now 21 thrusters, at the completion of the thrusters the athlete will return to the rig to complete 3 legless rope climbs, at the completion of the legless rope climbs the athlete must advance to the barbell again and move it forward to the next station marked as 15, here the athlete must complete 15 thrusters followed by 2 legless rope climbs, she will advance the barbell to the next station and complete 9 thrusters and 1 legless rope climb, at the completion of the 2last legless rope climb the athlete may tag the second male athlete and he will complete the exact same amount of repetitions and movements with the male weight.

At the completion of the last legless rope climb, the second male athlete must run and cross the finish line in order to finalize the workout.

Last athlete must wear the chip.

The team score will be the total time it takes to complete the workout.

FLOW

This event begins with all athletes on the starting mat. At the sound of the beep, the team will enter the competition floor and pick up the worm to complete 30 worm squats, at the completion of the squats the team will advance the worm to the next station, they will put the worm down and perform 30 worm burpees, when the team completes the las repetition of the burpees they will now pick up the worm and advance to the next section on the floor, to begin the second round of 30 worm squats, finalizing the squats they will advance, drop the worm and perform 30 worm burpees.

At the completion of the second round, the team will now pick up the worm again, advance and do a 3rd and final round in the same fashion of the other two.

When the team completes the last repetition of the worm burpees, they will put the worm down and sprint to cross the finish line.

The last athlete in the worm must wear the chip.

The team score will be the total time it takes to complete the workout.

FLOW

This event begins with all athletes on the starting mat. At the sound of the beep, the 2 men from each team will share one platform and have a total of 6 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 2 women will have 6 minutes to lift in the same fashion.

These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

Order: MM FF

FLOW

This event begins with all athletes on the starting mat. At the sound of the beep, the first male athlete will advance to the sled to complete 80ft of sled push. At the completion of the sled push the second male athlete will now go and complete 80ft of Sled Push.

Once the first part of the workout is completed, the two male athletes will start the 80 chest to bar pull ups with one athlete working while the other athlete hangs from the pull up bar, the athletes may switch at any time to complete the task.

Once the chest to bar pull ups are completed, the couple will start the 60 toes to bar, with one athlete working while the other athlete hangs from the pull up bar, the athletes may switch at any time to complete the task.

Once the toes to bar are completed, the couple will start the 60 single arm dumbbell overhead squats, 1 athlete working at the time, the athletes may switch at any time to complete the task

Once the single arm dumbbell overhead squats are completed the athletes will run across the finish line in order to release the next couple.

The females will now begin their workout in the same fashion as the males.

Once the single arm dumbbell overhead squats are completed the athletes will run across the finish line in order to finish the workout.

Last working athlete wears the chip.

The team score will be the total time it takes to complete the workout.

FLOW

This event begins with the athletes on the starting mat. At the sound of the beep, the first male/female pair will enter and begin riding the bike. Once the male athlete has completed 30 calories and the female athlete has completed 20 calories, the pair will move to the bar and perform 21 partner deadlifts, at the completion of the deadlifts the pair will advance the barbell to the mark of 15. They will then move back to the bikes for 30 / 20 calories, followed by 15 partner deadlifts, they will advance the barbell now to the mark of 9, then 30 / 20 more calories on the bike, followed by 9 partner deadlifts.
At the completion of the last repetition of deadlifts the pair must sprint and cross the finish line in order to release the second pair.
The second pair then will enter and perform 90 / 60 calories on the bike, followed by 45 partner deadlifts (advancing every 15 reps). Once complete, the last pair will move to the finish mat.
Last athlete to cross the finish line wears the chip.

The team score will be the total time it takes to complete the workout.

FLOW

This event begins with the athletes on the starting mat. At the sound of the beep, all four athletes will enter, climb under the wall and file into the four stations: a handstand hold station, a handstand push-up station, a first resting station and a second resting station. One athlete will then begin performing repetitions of handstand push-ups. As needed, the athletes will rotate clockwise through the stations in their respective order. Team members may rotate as many times as they choose but must remain in the same order until all the handstand push-up reps are complete. Once they reach 144 reps, the athletes will pick up the Worm, lunge 72 feet in one direction, turn around, lunge 72 feet back in the opposite direction, then drop the Worm and move to the finish mat.

Last athlete on the worm wears the chip.

The team score will be the total time it takes to complete the workout.