"GO FAST"

For time, each pair will relay through stations of:

 

Notes
This event begins with all 4 teammates in the starting position. At the sound of the beep, the female/female pair will move to the handstand push-up wall. Only one athlete will work at a time, alternating after 10 reps (F1), 10 reps (F2), 10 reps (F1), 10 reps (F2). Once 40 handstand push-ups have been completed, the pair will advance to the pull-up bar and the next pair will enter and begin in the same fashion. Throughout the event, the trailing pairs will not be able to advance until all reps are completed at their current station and the pair ahead of them has moved on to their next station.   

Upon completing 20 synchronized chest-to-bar pull-ups, the first pair will advance to the rower and bike and will complete 20 calories on the bike and 20 calories on the rower (30 calories for the men). They will then switch equipment and once again get 20/30 calories each before advancing to the first barbell station.

At the barbell, the first pair (female/female) must complete 60 power cleans, sharing the reps however they want. The non-working partner must stay behind the barbell and in their lane. When they finish all 60 power cleans, the pair will move to the finish mat. When the second pair (male/male) advances to the power clean station, they will use the second barbell, which will be loaded to the men’s weight, and will complete all 60 reps in the same fashion. Only one athlete may work at a time.

Time stops when the last pair reaches the finish mat.  

Scoring
The team's score is its total time.

OPEN DIVISION

Handstand Pushups

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 remain completely within the 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 feet within the width of the marked area. Kipping is allowed. The athlete’s hips may not touch the wall, and their legs must remain straight. Athletes may not wear any material over the heels of their shoes.

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. Partners may hold their position at the top of the bar, but for the synchronized rep to count both athletes chest must be in contact with the bar at the same time at the end of the rep.

Row/Assault Bike

Female athletes will complete 20 calories while male athletes will complete 30 calories on each piece of equipment. The electronic monitor will be set to zero, and each athlete must reach the designated reps before getting off the equipment. Athletes may adjust damper, foot settings and seat height at any time but may not touch the electronics. The monitor must be reset to zero between athletes.

Power Cleans

Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Athletes must remain in their lane with the working athlete in front of their partner. Athletes may divide the work in any manner.

LOCAL DIVISION

Sandbag Push Press

At the top, the athlete's hips and knees must be fully extended as the sandbags are lifted over the athletes' head and moved to their opposite shoulder. The arms do not need to reach full extension as the sandbags are moved overhead. The sandbag must rest on each athletes' shoulder before beginning the next rep. Sandbags will weigh, 70lbs for males and 50lbs for females.

Chin over the bar pull-ups

This is a standard 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 chin must clearly be above the bar. Partners may hold their position at the top of the pull-up, but for the synchronized rep to count both athletes chin must be above the bar at the same time at the end of the rep

Row/Assault Bike

Female athletes will complete 20 calories while male athletes will complete 30 calories on each piece of equipment. The electronic monitor will be set to zero, and each athlete must reach the designated reps before getting off the equipment. Athletes may adjust damper, foot settings and seat height at any time but may not touch the electronics. The monitor must be reset to zero between athletes.

Power Cleans

Each repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Athletes must remain in their lane with the working athlete in front of their partner. Athletes may divide the work in any manner.

Print Print | Sitemap
© The Great Aloha CrossFit Games

Instagram @alohagames