SATURDAY, SEPTEMBER 7, 2019

THE HANGAR at DOWNSVIEW PARK

TORONTO, ONTARIO

DAYS
HOURS
MINUTES
SECONDS

EVENT ONE

FOR TIME

4 x 720m Hill Sprint Relay


Divisions: All


Athletes will run the 720m loop one at a time, carrying their respective batons and passing them on to the next teammate in the designated area until all 4 athletes have completed one lap each.


Teams can choose to run in any order they wish.


Scoring: This event is worth 200 points total - 100pts for the First Lap Time and 100pts for Total Team Time.

EVENT TWO A

FOR DISTANCE

Divisons: Competitive & Pro ONLY


2 Minutes:

Handstand Walk for Max Distance


One athlete working at a time, athletes must handstand walk in order in minimum 10 feet increments until they've completed a total of 40 feet.


Note: There is a 2 minute reset between Event Two A and Event Two B.


Division Specific Weights, Scalings and Modifications


Pro

Teams may choose their order in any way as long as all four athletes work and the same order is maintained throughout.


Competitive

Teams may choose their order in any way, every athlete must attempt however once they attempt they can then tag the next athlete in order. 


Intermediate

N/A


Scaled

N/A


Scoring: This event is worth 100 points total.

EVENT TWO B

FOR TIME

Divisons: All


For time:

Each athlete performs in M-F-M-F order:

50 Heavy Rope Skips

20 Dumbbell Thrusters


Time Cap: 6 Minutes


Note: There is NO reset time between Event Two B and Event Two C.


Division Specific Weights, Scalings and Modifications


Pro

Dumbbell Weights:  M - 50lbs | F - 35lbs


Competitive

40 Heavy Rope Skips

20 Dumbbell Thrusters

Dumbbell Weights: M - 50lbs | F - 35lbs


Intermediate

30 Heavy Rope Skips

15 Dumbbell Thrusters

Dumbbell Weights: M - 50lbs | F - 35lbs


Scaled

20 Heavy Rope Skips

15 Dumbbell Thrusters

Dumbbell Weight: M - 35lbs | F - 20lbs


Scoring: This event is worth 100 points total.

EVENT TWO C

FOR TIME

Divisons: All


For time:

12 Legless Rope Climbs (any athlete)

24 Bar Muscle-Ups (any athlete one partner in hang)

24 Chest-to-Bar Pullups (any athlete one partner in hang)

48 Synchro Toes-to-Bar (any two athletes)

48 Synchro Dumbbell Overhead Squats (MF Pairs, advance every 12)


Time Cap: 9 Minutes


Note: There is NO reset time between Event Two B and Event Two C.


Division Specific Weights, Scalings and Modifications


Pro

Dumbbell Weights:  M - 50lbs | F - 35lbs


Competitive

8 Legless Rope Climbs (any athlete)

20 Bar Muscle-Ups (any athlete one partner in hang)

20 Chest-to-Bar Pullups (any athlete one partner in hang)

40 Synchro Toes-to-Bar (any athlete one partner in hang)

40 Synchro Dumbbell Overhead Squats (MF Pairs, advance every 10)

Dumbbell Weights: M - 50lbs | F - 35lbs


Intermediate

8 Rope Climbs (any athlete)

20 Chest-to-Bar Pullups (any athlete one partner in hang)

20 Pullups (any athlete one partner in hang)

40 Synchro Toes-to-Bar (any two partners)

40 Synchro Dumbbell Goblet Squats (MF Pairs, advance every 10)

Dumbbell Weights: M - 50lbs | F - 35lbs


Scaled

8 Sit to Stand Rope Climbs (any athlete)

60 Jumping Chest-to-Bar Pullups (any one partner in hang)

60 Synchro Hanging Knee Raises (any two partners)

40 Synchro Dumbbell Goblet Squats (MF Pairs, advance every 10)

Dumbbell Weight: M - 35lbs | F - 20lbs


Scoring: This event is worth 100 points total.

EVENT THREE

FOR WEIGHT

6 Minutes to Find:

Athlete 1 - Hang Snatch + Snatch

Athlete 2 - Hang Cluster + Hang Clean & Jerk


FF - MM Pairs


Divisons: All



Teams will split into female and male pairs. Beginning with the females, each pair will have 6 minutes to complete their respective complexes:

Hang Snatch + Snatch 
or Hang Cluster + Hang Clean & Jerk.


Athlete 1 will find their max of the complex Hang Snatch + Snatch and Athlete 2 will find their max of the complex Hang Cluster + Hang Clean & Jerk. 


There is no limit to the number of attempts each athlete may have, however the weight on the bar must always increase. Any of your teammates may assist in loading the bar. 


There is a 1 minute reset between the Female 6 minute window and the Male 6 minute window.


Scoring: This event is worth 200 points total, with each lift comprising 50 points.

EVENT FOUR

FOR REPS

As many reps as possible in 12 minutes of:

12 Synchro Burpees

50' D-Ball Lunge

20 Handstand Pushups

50' D-Ball Carry


Divisons: All


MF Pairs


The team will begin by perform 12 Synchro Burpees. Then the first MF Pair will pick up their respective D-Balls and lunge 50' down the field with the D-Ball on a shoulder. The D-Ball must remain in contact with a shoulder and CANNOT be held behind the neck or in front of the body. 


Then athletes will perform 10 Handstand Pushups each before carrying the D-Ball back 50' up the field to their start position. The next round begins with the entire team performing 12 Synchro Burpees. 


For Pro and Competitive divisions the first athlete must complete their 10 Handstand Pushups before the other athlete can begin their 10 reps. It does not matter which athlete goes first. 


For the Intermediate division, kipping is allowed, and the two athletes can switch at any time.


Division Specific Weights, Scalings and Modifications


Pro

M - 150lb D-Ball, W - 100lb D-Ball

10 Strict Deficit Handstand Pushups ~3.5" each athlete


Competitive

M - 150lb D-Ball, W - 100lb D-Ball

10 Strict Handstand Pushups each athlete


Intermediate

M - 100lb D-Ball, W - 70lb D-Ball

20 Handstand Pushups total between the two athletes


Scaled

M - 70lb D-Ball, W - 50lb D-Ball

10 Synchro Hand Release Pushups


Scoring: This event is worth 100 points total.

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