Team Workout Standards
Presented by Compex
10 Hang snatch 45/30k
10 cal Assault bike
15 minute Team relay
1 men’s bar, 1 women’s bar. Bars don’t touch the ground once the workout starts
Assault bike calories are counted on the bike computer. The athlete must reset the computer to zero before starting the event. Once the workout has started the bike doesn’t need to be reset. Successive athletes will pedal until 10 ADDITIONAL calories have been counted on the monitor. The “coast” calories of one athlete do not count toward the progress of the next athlete.
Hang snatch begins with the barbell in the hang position. Any position with the bar off the floor is acceptable. The athlete must pass through a full squat with hips below their knees and barbell locked out overhead. At the top of the movement, the athlete’s hips and knees must be fully extended, the barbell directly over the feet, elbow locked out, and in control. Each rep must start from the hang. Both barbells are not permitted to touch the ground one the workout starts. If either bar touches the ground for any reason all four athletes will do 5 burpees in sync as a penalty.
Presented by LifeProof
CrossFit Football Total.
1 athlete per lift
Bench press, Clean, Back squat, Deadlift
16:00, 4:00 per athlete
Bench press begins with the athlete lifting the barbell out of the rack and holding the weight with the elbows locked out. The athlete must touch the barbell to their chest and bring the bar back to the start position for a complete rep. Working athlete can be spotted by a teammate. A spotter may assist with un-racking and re-racking. The bar cannot move up or down with the spotter touching the bar or the rep is invalid. At the top of the lift the spotter must weight for the judge to call the rep “good” before touching the bar.
Cleans begin with each rep starting on the ground. At the top of the moment, the athlete’s hips and knees must be fully extended, the bar on the shoulders directly over the feet, and in control. Any clean variation is acceptable including but not limited to power, muscle, split, or full cleans.
Deadlift is the standard deadlift with the athlete’s hands outside of their knees. The barbell will start on the floor and lifted until the athletes hips and knees reach full extension. The shoulders will be behind the bar at the top of the lift and the athlete’s arms must be straight.
Back squat starts with the barbell behind the neck on the athlete's shoulders or back. At the bottom, the hip crease must pass below the knee. At the top, the knees and hips must be fully extended and in control.
Presented by Rx Smart Gear
Clean and Jerk, Double unders with Rx Zeus rope, Trueform Runner Treadmill, Wall ball 30#/20#
Each athlete starts at a station. 2:00 per station for max reps. :30 to rotate. Each athlete does every station once. All 4 athletes will be working simultaneously.
Clean & jerk for this event means ground to shoulder and then shoulder to overhead. The clean portion of the exercise starts with the bar on the ground with the barbell is racked on the shoulders. Any clean variation is acceptable. For the jerk portion of the movement the bar leaves the shoulders and ends overhead. Any method of shoulder to overhead is acceptable. The athlete may touch and go, but cannot bounce the barbell. At the top of the movement, the athlete’s hips, knees, and elbows fully extended, the bar directly over the feet, and in control.
Double unders must be done using a Zeus rope and must pass under the athlete’s feet twice for each jump. Only successful jumps are counted. Attempts will not count.
Trueform Runner distance is counted on the treadmill computer. The first athlete must reset the computer to zero before starting their rotation on the treadmill. Successive athletes will not touch the monitor at all.
Wall ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the target. The center of the ball must hit the target at or above the target height. The first contact of the ball with the target must be on the flat surface of the target. If the ball hits low it does not count.
Presented by Pure-Strength
MEN split the following work, one athlete working at a time.
12 rope climbs
24 Thrusters 70kg
48 bar facing burpee
Each man does 50’ HS walk. One athlete working at a time. They can switch as needed.
WOMEN split the following work, one athlete working at a time.
12 rope climbs
24 Thrusters 40kg
48 bar facing burpee
Each woman does 50’ HS walk. They can walk at the same time.
Once all four athletes are done with the above list they complete 50 muscle ups.
20 min time cap
Rope climb starts with the athlete on the ground. The athlete must touch the crossbeam that supports the rope to complete the rep.
Thrusters are standard thruster in which the barbell moves from the bottom of the front squat into a full lockout overhead. The athlete must pass through a full squat with hips below their knees. At the top of the moment, the athlete’s hips, knees, and elbows must be fully extended, the bar directly over the feet, and in control. The athlete may do a full squat clean into the thruster if the bar is on the ground.
Bar facing burpees must be done perpendicular to the bar. The athlete must face the bar on each burpee. Their chest and thighs must touch the ground at the bottom and the athlete must jump over the bar with both feet and land on the other side with both feet at the same time to complete the rep.