Event 1: Farmer Gym

11-Minute Time Cap
Barbell Farmer Carry (8o ft., 355/255 lbs.)
Double-Unders (50)
Muscle-Ups (12/8 reps)
Barbell Farmer Carry (8o ft., 355/255 lbs.)
4 Rounds Total
(100 Points)

Farmer Gym_Tia Wright

EVENT FLOW

Athletes will complete all movements one time each then two rounds together, sharing the work with only one athlete working at a time.

Athlete 1 will farmer-carry barbells 80 ft. and place them on the mat.

Athlete 1 will complete 50 double-unders.

Athlete 1 will then complete 12/8 muscle-ups.

Athlete 1 will then farmer-carry barbells 80 ft. and place them on the mat.

Athlete 2 will then complete the entire rotation.

When Athlete 2 has completed their individual rotation, both athletes will then complete the same task two more times, sharing the work between them however they choose. Athletes must make a visible tag between them after each movement is completed before starting the next movement.

MOVEMENT STANDARDS

All movements will be judged by CrossFit Games Open/Regional standards, unless otherwise specified.

Each round will begin and end with both athletes on the Start/Finish mat (all 4 feet).

Muscle-ups will be completed with a change of direction at the bottom and no kip-ups (feet above rings).

Barbells will be placed on designated mats with bumper plates touching the mat before advancing.

When both athletes are on the Finish mat, time stops. The score is the total time. Each rep not completed is :01 added to the time cap, as well as :01 for both athletes not standing on the Finish mat.

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Event 2: Zone

12-Minute Time Cap
40 Calories on Rower 

30 Box Jumps (30″/24″)
30 Wall Balls (11′, 20/14 lbs.)
Kettlebell Front-Rack Hold (70/53 lbs.)
(100 Points)

EVENT FLOW

Each athlete completes all the reps for all movements in order, while the non-working athlete holds 2 kettlebells in the front-rack position with the handles together. No work can be completed when the kettlebells are anywhere but in the front-rack position.

Athletes will begin on the Start/Finish mat. On go, Athlete 1 will get in the rower, but cannot touch the handle until Athlete 2 picks up the KBs and holds them in the front-rack position. At that point, Athlete 1 can begin rowing. If the KBs are ever put down or dropped, Athlete 1 must stop rowing. Once Athlete 1 has completed the required calorie row, they will switch positions and Athlete 2 will complete their row.

Athletes will continue this way and in the same order through all of the movements. KBs will be carried to the designated Hold area at each station. After completing both sets of wall balls, athletes will carry the KBs back to the to the Finish mat.

When both athletes are on the Finish mat, time stops. The score is the total time. Each rep not completed is :01 added to the time cap, as well as :01 for both athletes not standing on the Finish mat.

MOVEMENT STANDARDS

All movements will be judged by CrossFit Games Open/Regional standards, unless otherwise specified.

For box jumps, the athlete must show control on the top with hips fully open.

The KBs will be resting on the arms/elbows with the handles together. The KBs cannot rest on the shoulders. Elbows must stay below the shoulders during the KB hold.

KB Hold

Events 3 and 4: S & P

PART 1
6 min.: 1RM Overhead Squat
5 min.: 1RM Front Squat
(100 Points)
1-Minute Rest

PART 2
6-Minute Time Cap
300/200 Calories on Airdyne for Time
(100 Points)

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EVENT FLOW

Part 1
On a continuously running clock, athletes will have:

6 min. for each to establish a 1-rep max OHS
5 min. for each to establish a 1-rep max front squat

The time allotted for each lift is for both athletes combined, not each.

The score is the total combined weight for all 4 lifts.

Part 2
After a one-minute rest, athletes will complete 300/200 calories on the Schwinn Airdyne AD Pro for time. They may share the work however they choose.

Upon completing the calories, athletes will sprint to the Finish mat. Time will be recorded when all 4 feet are on the mat.

If a team does not complete the 300/200 calories within the 6-minute time cap, their score will be the the time cap + unfinished calories + :01 for both athletes not on the Finish mat.

RULES

All movements will be judged by CrossFit Games Open/Regional standards, unless otherwise specified.

Athletes will have a rack provided but are responsible for loading and unloading the barbell. Athletes can work together to load the bar.

Athletes can lift in any order with any number of attempts and weights may go up or down.

The first successful opening lift for the team on OHS will be used as a tie-breaker, if necessary.

Athletes must use clips and announce the attempted weight to the judge before starting the lift.

Athletes can preload the bar with their opening weight, but all lifts must be completed within the time cap.

For the OHS, a snatch balance is not acceptable. The OHS begins and ends standing with the barbell locked out overhead.

Phelps Post

Event 5 and 6: Phelps

15 minutes: Swim 5 Rounds of Laps
#1: 1 min., 2 laps
(50 points scoring, fastest swimmer ea. pair)
#2: 2 min., 4 laps
#3: 3 min., 6 laps
#4: 4 min., 8 laps
#5: 4 min. cap, 6 laps for time
00:15 rest between each round
(100 Points)

EVENT FLOW

Both athletes will start each round in the water with all 4 hands touching the top side of the pool.

At the horn, athletes will complete the required number of laps for each round within the timeframe. Athletes may both work at the same time. A lap is 2 lengths on a 25-yard pool.

Athletes can swim more or less laps for their team as long as the total number of laps are completed in the timeframe and both athletes are at the starting end of the pool. This means athletes must swim in 1-lap increments (two lengths).

RULES

Athletes will not advance to the next round if they do not complete the required number of laps within the timeframe.

If a team fails to finish a round, they’ll be given credit for all laps and lengths completed.

The penalty for starting before the start horn will be a 00:15 delay before starting the next round. Any intentional gaming of the rest period will result in a time-cap score, plus remaining laps.

The penalty for an early start in round 5 is 00:15 added to the team’s time.

Event 7: Snatch Conga

7-Minute Time Cap
24 Weighted GHD Sit-Ups (30/20 lb. med ball)
12 Hang Snatches (140/95)
8 Snatches (160/110 ~ power, squat or split)
4 Squat Snatches (190/125)
(100 Points)

7 Snatch Conga

EVENT FLOW

Athletes will begin on the Start mat. Either athlete can go first.

On “3-2-1 Go”, Athlete 1 advances to GHD sit-ups while Athlete 2 remains on the Start mat.

When Athlete 1 has finished the GHD sit-ups and advanced to the hang-snatch station, Athlete 2 advances to the GHD sit-ups.

Athletes continue to advance in this fashion until Athlete 2 has completed 4 squat snatches and stands on the Finish mat with both feet.

Athlete 1 can advance as quickly as the movement they are working on is completed. Athlete 2 cannot move forward until the station in front is available.

Athletes can go over or around their barbell after completing their repetition. There is a 1-rep penalty for dropping the barbell behind the athlete’s head after completing a repetition.

When both athletes are on the Finish mat, time stops. The score is the total time. Each rep not completed is :01 added to the time cap as well as :01 for both athletes not standing on the Finish mat.

MOVEMENT STANDARDS

All movements will be judged by CrossFit Games Open/Regional standards, unless otherwise specified.

GHD Sit-Up: The Athlete will hold med ball with 2 hands touching the ground and then the foot pad for each repetition. The med ball cannot be thrown.

Hang Snatch: The repetition will begin with the athlete standing straight up with knees, hips and shoulders in line holding the barbell at the waist with fully extended arms. The snatch will be completed with the barbell not going below the knees and finishing overhead locked out standing fully upright. The first repetition off the ground cannot be power snatched, it must be dead lifted up to a stop before starting.

Snatch: The barbell will start on the ground and in one motion finish overhead without touching the shoulders or head. Athletes can use a power, split or squat snatch as long as the feet are brought back underneath the athlete to the finish position. Intentionally bouncing the barbell is not allowed.

Squat Snatch: The barbell will start on the ground and, in one motion, finish overhead without touching the shoulders or head. The hip crease must pass below the knee with the barbell overhead. A power snatch followed by an overhead squat will be allowed.

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Event 8, 9 and 10: Chip

25-Minute Time Cap
Chip 1 (50 points)
100 Chest-to-Bar Pull-ups
50 Thrusters (135/95)

Chip 2 (50 Points)
100 Pistols – Alternating Legs
50 Deadlifts (315/195)

Chip 3 (50 Points)
100 Burpees over Bar
25 Ground to Overhead (225/145)
Partner Barbell Lunge (40 ft., 225/145)

EVENT FLOW

All three parts of Chip will be performed on a continuously running clock. All repetitions may be divided any way the team desires. There are no minimum requirements.

Only one athlete is allowed to work at a time, and movements must be completed in order, as written. After each couplet is completed, the team sprints to the Start/Finish mat for their time to be recorded. The non-working athlete cannot advance until all work is completed.

The team will begin on the Start/Finish mat. They will sprint 100 ft. to the pull-up rig for their 100 chest-to-bar pull-ups (C2Bs). The athlete must face the Start/Finish mat when performing the pull-ups.

After C2Bs are completed, teams will begin thrusters. After the last thruster is completed, athletes will sprint to the Start/Finish mat. The judge will record the time for Chip 1 when all 4 feet are on the mat.

Teams will move the thruster bar to the deadlift station. The team may begin pistols after the bar reaches the deadlift station.

After the pistols are completed, teams will move to the deadlift station. Athletes will load 2 x 45/25 lb. plates to each side before they start deadlifting. Athletes can load the bar while their partner is performing pistols. After the last deadlift is completed, both athletes will sprint to the Start/Finish mat. The judge will record the time for Chip 2 when all 4 feet are on the mat.

Teams will then remove 1 x 45/25 lb. plate from each side at the deadlift station and move the bar to the ground-to-overhead station. Teams will then complete 100 burpees over bar.

After completing the burpees, teams will complete 25 ground-to-overheads with 225/145 lbs.

Teams will finish by partner-lunging with a 225/145 lb. bar to the finish line together.

Total finish time will be the Chip 3 score. Unfinished repetitions will be :01 added to time cap, plus :01 for not reaching the Finish mat.

MOVEMENT STANDARDS

All movements will be judged by CrossFit Games Open/Regional standards, unless otherwise specified.

For burpees over bar, a repetition starts with the athlete on one side of the bar, drops chest to deck,

jumps over bar with both feet at the same time and lands both feet rst on the other side of the bar.

If the bar or weights are touched by the athlete during the burpee, it is a no rep. The athlete does not need to face the bar.

Ground-to-overheads can be completed with any variation such as a snatch or clean and jerk. A good repetition is when the weight starts on the mat and the athlete shows control overhead, feet underneath them and with both feet on the mat.

Only one athlete is allowed in the work area at a time. The working athlete will always face the bleachers on a designated side, with the exception facing the Start/Finish mat for C2Bs.

The bar on the thruster and deadlift will be parallel with the lane. The bar on the ground-to-overhead will face the finish line.

The lunge will be completed with both athletes facing the finish line, one at the front of the bar, the other at the back. The barbells for the deadlift, thruster and ground-to-overhead will all be parallel to the lane. Both athletes’ knees need to touch the ground, but they don’t have to be at the same time. Both athletes also need to stand all the way up after each lunge step.

If the front athlete shuffles their feet between lunge steps, the team will be brought back to the last successful lunge step.