Fight of the Fittest


Event #3
All The Fitness

Individual Elite, Individual Masters

On a running clock…
0-5 mins -  1 Rep Max Hang Clean
5-20 mins- AMRAP in 15 mins
15 Toes to bar
25 Cal Ski Erg
8 Dumbbell Deadlift Step Overs 24/20 ‘ box, 
50/35 lbs DB’s
10 Wall facing burpees 5 ‘ wall
Variations

Masters 50-54, 55+: 35lbs Dumbbells

Event description

The athlete will start on the platform with the bar unloaded. On the call 3,2,1 Go! Athletes will have 5 mins to accomplish their heaviest Hang Clean. Athletes must verbally confirm weight with judge before each lift. On the call 3,2,1 Switch!
Athletes will immediately move on to the 15 min AMRAP. The score is total reps completed with in the time frame. The 1 rep max Hang Clean is worth 100 pts and the 15 min AMRAP is worth 100 pts





Event #3

Competitive Teams, Open Teams, Open Masters Teams

Saturday, June 23

On a running clock…
0-5 mins -  1 Rep Max Hang Clean
5-20 mins- AMRAP in 15 mins
20 Toes to bar
40 Cal Ski Erg
16 Dumbbell Deadlift Step Overs 24/20 ‘ box, 
50/35 lbs DB’s
10 Wall facing burpees 5 ‘ wall
Variations

Open Teams: Use 35/25 lbs Dumbbells and perform Hanging leg raises as a substitute for Toes to bar. They also have an option to take a *penalty and perform 10 no jump at top burpees instead of wall facing burpees.
Open Masters Teams: 15lbs Dumbbells and perform Hanging Leg raises as a substitute for Toes to bar. They also have an option to take a *penalty and perform 10 no jump at top burpees instead of wall facing burpees.

Event description

Teams will begin on the platform with the bar unloaded. On the call 3,2,1 Go! The athletes will have 5 mins to perform their heaviest Hang Clean. Athletes must verbally confirm weight on the bar with judge before each attempt.  On the call 3,2,1 Switch! Athletes must immediately begin the 15 mins AMRAP. Partners can share the reps as needed throughout the entire workout, one partner working at a time, change partners as needed. The score will be total reps completed at the end of the time cap. The 1 rep max Hang Clean is worth 100 pts and the 15 min AMRAP is worth 100 pts.

Movement Standards

Hang clean
  • The bar must start on the ground and be lifted to the hang position. The knees and hips must be fully extended
  • The athlete will then re-dip and perform a clean to the shoulders
  • Power or Squat variations are acceptable
  • The athlete must stand completely with their feet together, knees and hips fully extended and the bar supported on the shoulders with control

  • Toes to bar
  • The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
  • Both feet must touch the bar together at some point. The feet must touch on the inside of the arms

  • Ski Erg
  • The ski erg must be re-set each round

  • Dumbbell Deadlift Step Overs 24/20” box
  • One end of both dumbbell must touch the ground
  • The athlete must then step on top of the box ensuring that both feet make contact on top of the box
  • You do not need to fully extend as you step over the box
  • The athlete will step down on the opposite side and turn around

  • Wall Facing Burpee
  • The athlete’s chest and thigh must touch in the bottom
  • The athlete must get their entire body over the top of the wall
  • Athletes must have a 2-foot jump back and up on all burpees

  • Burpee (Option for Open and Masters Open teams)
  • At the bottom position the athlete’s chest and hips must touch the ground
  • At the top of the burpee the athlete must jump vertically so that their torso is perpendicular to the ground. If the athletes body does not come to a vertical position in the finish it will be a “no rep”
  • Athletes may jump or step back and up on their burpees
  • Teams choosing to perform these reps will be scored under teams who complete Wall facing Burpees.

  • Hanging Leg raise
  • The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front
  • The heels must be elevated to clearly cross the horizontal plane of the crease of the hips
  • Legs can be straight or Bent as long as movement standard is met


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