3rd Annual UDX Winter Games Event Standards

 

Event 1 – “The Other Total”

 

RX

5 min At Each to Attain a 1RM of:

Clean

Bench

Overhead Squat

 

SCALED

5 min At Each to Attain a 1RM of:

Power Clean

Bench

Front Squat

 

-The team’s score for this event will be the total of the greatest weight lifted by each athlete for each lift. (A 1RM Clean, Bench & Squat from each person added together)

-Each 3-person team will share one platform and have 5 minutes to take 3 attempts each, to find their 1-rep-max for each lift.

-Only one athlete can take an attempt at a time, but in any order.

-Movement standards:

Clean

·       The barbell begins on the ground and must be cleaned to the shoulders in one smooth motion. A power clean, muscle clean, split clean, or squat clean will all be permitted. At the top, with the barbell overhead the athlete must come to full lockout with the hips and knees fully extended before dropping the bar. The feet are the only body part that may be in contact with the ground during the lift and must be brought back together if split cleaning for the rep to count.

·       Athlete’s feet must remain in their designated area during the lift. If any part of the athlete’s foot touches outside this area, the rep will not count. Once the athlete has completed their rep they must drop the barbell within the designated area as well. The other two teammates must be outside the designated lifting area during an athlete’s attempt otherwise that lift will not count as well.

 

Power Clean

·       The barbell begins on the ground and must be cleaned to the shoulders in one smooth motion. A power clean, muscle clean, or a split power clean will all be permitted. At the top, with the barbell overhead the athlete must come to full lockout with the hips and knees fully extended before dropping the bar. The feet are the only body part that may be in contact with the ground during the lift and must be brought back together if split cleaning for the rep to count.

·       Athlete’s feet must remain in their designated area during the lift. If any part of the athlete’s foot touches outside this area, the rep will not count. Once the athlete has completed their rep they must drop the barbell within the designated area as well. The other two teammates must be outside the designated lifting area during an athlete’s attempt otherwise that lift will not count as well.

 

Bench

·       Each rep begins and ends with the arms fully extended. The athlete must un-rack and re-rack the bar themselves. When gripping the barbell, the athlete’s pinky finger may not be outside the outer grip ring of the barbell.  The athlete’s thumbs must be wrapped around the bar.

·       At the bottom, the barbell must make contact with the athlete’s chest. The athlete’s glutes must remain in contact with the bench and the athlete’s feet must remain in contact with the ground through the full duration of each rep. Athlete’s will be able to put plates under their feet if the bench is too tall for them.

·       Each team will have one athlete spot the working athlete. If the spotter is used for any assistance, that repetition will not count.

 

Overhead Squat

·       The barbell will be taken from the rack and lifted overhead. When finishing the rep the bar can be brought back to the shoulders/back or can be dropped. Teams must then re-rack the bar themselves for the next attempt.

·       At the bottom of the squat, the hip crease must be below the top of the knees. At the top, the barbell must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body. The feet are the only body part that may be in contact with the ground during the lift.

Front Squat

·       The barbell will be taken from the rack. When finishing the rep the bar can be brought back to the rack or can be dropped. Teams must then re-rack the bar themselves for the next attempt if dropped.

·       At the bottom of the squat, the hip crease must be below the top of the knees. At the top, the barbell must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

·       The feet are the only body part that may be in contact with the ground during the lift and the athlete’s arms cannot come into contact with their legs during the lift.

·       Any grip is permitted as long as the bar is in the front rack.

 

 

Event 2 – “Pumped Up Kicks”

 

For Time (15 minute cap)

1 Round Each

15 Box Jump-Overs (24/20)

150yd Shuttle Sprints

 

1 Round Each

12 Burpee Box Jump-Overs (24/20)

100yd Farmer’s Carry

 

1 Round Each

9 DB Burpee Box Step-Over

50yd Sled Push & then Pull

 

RX ONLY: 20 YD Handstand Walk

·       The team’s score will be the time it takes to complete

·       Only one team member will work at a time and will complete each couplet before tagging the next teammate to begin

·       Athlete’s must stand behind their box when being tagged

·       While one team member is working the other team members can adjust equipment positioning

o   This includes moving the farmer’s walk handles, placing the dumbbells on top of the box, moving the sled into its starting position, etc.

  

·       Movement standards:

o   Box Jump-Overs

§  Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. 

§  The athlete may not jump over the box without touching it, they must land on top with both feet before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side.

o   Shuttle Sprints

§  Athletes will sprint and touch each end line to turn

§  After they finish their round, they will tag their next teammate

§  Athletes must stay in their lanes during the duration of their sprints and cannot contact other teams or teammates during their sprints unless tagging their next team member after they finish their round.

o   Burpee Box Jump-Overs

§  Each burpee must be performed perpendicular to the box. The chest and thighs touch the ground at the bottom.

§  The athlete then performs a two-footed jump. One-footed jumps and step-ups are not permitted. 

§  The athlete may not jump over the box without touching it, they must land on top with both feet before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side.

o   Farmer’s Carry

§  The rep begins by picking up the handles with feet behind the marked start line or the start position marked by the judge.

§  The athlete must have both feet pass the end lines before setting the handles down. If the athlete drops the handles at anytime, they will start the next rep from the heal of the where the back foot was when the handles were dropped.

o   Dumbbell Burpee Box Step-Over

§  DBs must start and finish on the top of the box. Resting athletes may place the DBs in place while athlete 3 completes couplet 2.

§  Each dumbbell burpee must be performed perpendicular to the box. The thighs touch the ground at the bottom and the chest/shoulders must touch the heads of the dumbbells or the floor.

§  The athlete then performs a Db Step-Over. Both feet must top the top of the box. The athlete may not use their hands or have the DBs contact the box. Each rep ends on the opposite side of the box from where it began.

o   Sled Push & Then Pull

§  Teams can only move sled in “work area” using the designated handles & pull harness

§  The sleds must remain in their lanes

·       Teams will be penalized if their sled leaves their lane

§  The middle bar of the sled must start at or behind the starting line and finish at or past the finishing line of the sprint

o   Handstand Walk

§  Team members can divide the distance up however they choose.

§  The athlete must start with their hands behind the marked start line and must stay within their lane as they travel forward. Within each lane will be marked 5-foot increments. If at any time the athlete comes down from their hands within this, they or a new teammate must restart from the start of the last 5-foot increment they crossed. Both hands must cross the 5-foot increment line to earn credit for that distance. Each 5-foot section will count as 1 rep.

 

Event 3 – “99 Problems”

 

RX

9 min AMRAP
Max Cal Assault Bike

AMRAP
33 Snatches (75/55)
33 Handstand Push-ups
33 Chest to Bar Pull-ups

SCALED

9 min AMRAP
Max Cal Assault Bike

AMRAP
33 DB Snatches (35/20)
33 Toes to Shoulder
33 Hand Release Push-ups

 

·       1 athlete will bike while other 2 athletes work through the "99"

·       Athletes can rotate and split reps of "99" as needed 

·       Athletes can rotate on and off the bike whenever they choose

·       Score is: total cals + total reps

·       At the call of the 9 minutes, the biking athlete must take their feet off the pedals and hands off the handles. The calories will be taken by the judge when the calorie count has stopped.

·       Athletes can prepare themselves by standing ready for the next movement in the “99” but if they start before the judge is able to effectively judge the repetition, that repetition will not count

 

·       Movement standards:

o   Bike

§  The monitor will be set to zero. The athlete can adjust the seat at anytime but may not touch the monitor.

o   Snatch

§  The barbell begins on the ground and must be lifted overhead in one smooth motion and finish at the top, with the barbell overhead and above the midline of the body, the athlete must come to full lockout with the hips knees, and arms fully extended. The feet are the only body part that may be in contact with the ground during the lift.

§  No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

§  The working athlete’s feet must remain in their designated area during the lift. If any part of the athlete’s foot touches outside this area, the rep will not count. Once the athlete has completed their rep they must drop the barbell in front of them. If the athlete drops the bar behind them, the rep will not count.

§  A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

 

o   Handstand Push-ups

§  This movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms.

§  The hands must be placed within the clearly marked area. The marked area will be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box).

§  At the bottom of each rep, the athlete's head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area.

§  Kipping is allowed. Athletes may not wear any material over the heels of their shoes.

 

o   Chest-to-Bar Pull-ups

§  This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

§  The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

o   Dumbbell Snatch

§  The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed.

§  Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. If athletes switch, the new working athlete can start with whatever arm they choose.

§  The non-lifting hand and arm may not be in contact with the body during the repetition

§  At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the body when viewed from profile.

§  Once the athlete has reached lockout, the repetition will count.

§  The athlete may choose to do a split style snatch, however, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

o   Hand Release Push-ups

§  A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.

§  At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

o   Toes-to-Shoulder

§  Feet must travel behind the vertical plane of the pull-up bar and behind the athlete’s body at the bottom of each rep

§  Both feet must finish with toes at the athlete’s shoulder height and do so at the same time between the athlete’s hand width

§  Each rep must start with arms straight at the bottom of the rep

  

Workout 4 – “Fight Night”

 

RX

For Time

25 Thrusters (115/80)

75 Double Unders

50/35 Cal Row

75 Double Unders

25 Thrusters (75/55)

 

SCALED

For Time

25 Thrusters (95/65)

150 Single Unders

40/30 Cal Row

150 Single Unders

25 Thrusters (75/55)

 

·       The first athlete will start the workout and perform their thrusters & double/single unders (“section 1”), when they finish they will move immediately to the cal row (“section 2”)and the next athlete will perform their thrusters and double/single unders

·       When athlete 1 finishes the cal row they can immediately move to the double/single unders & thrusters (“section 3”)

·       Athlete 2 must wait until athlete 1 finishes the cal row and then they will RESET THE MONITOR TO 0, and they will begin their cal row.

·       THE ATHLETE STARTING THEIR ROW MUST RESET THEIR ROWER 0 CALORIES PRIOR TO STARTING

·       When both of the first to athletes have moved to “sections 2 & 3”, the 3rd athlete will start their thrusters and double/single unders

·       When athlete 1 finishes “section 3” then they will cross the finish line and athlete 2 may then begin their “section 3”

·       Athlete 3 may start the row when both athlete 1 completes “section 3” and athlete 2 completes the row.

·       Athlete 3 can then start “section 3” when athlete 2 completes the workout.

·       All barbells must remain within the team’s lane for the reps to count or be subject to a time penalty

·       Score will be the time the 3rd team member finishes their thrusters and passes the finish line

·       Athletes must drop the barbell in front of them and step over their barbell to progress forward

·       Athletes will be responsible for moving their jump rope from “section 1” to “section 2”, This cannot be done by another teammate.

 

 

·       Movement Standards:

o   Thruster

§  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground, no hand-offs allowed.

§  The hip crease must clearly pass below the top of the knees in the bottom of the squat. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

§  If the barbell is dropped from overhead, it must remain in the team’s lane and settle on the ground before the athlete picks it up for the next repetition.

 

o   Double Unders

§  Rope must pass below the athletes feet 2 times in order for the rep to count. Rope must be moving forward around the athletes body for the rep to count

 

o   Single Unders

§  Rope must pass below the athletes feet 1 time in order for the rep to count.

§  Rope must be moving forward around the athletes body for the rep to count

 

o   Row

§  The monitor will be set at 0 calories and must be reset to 0 before the next team members’ calories will count

§  Team members cannot help each other in and out of the rower

§  Athletes may adjust the damper setting and/or foot straps at any time