Registration info:

Registration is done for each individual. Both teammates need to sign up. Emails will be sent out to get team names and location of gyms.
7/14 is the last day to guarantee a t-shirt

Hotel Information:

https://www.marriott.com/en-us/hotels/coucy-courtyard-columbia/overview/?scid=f2ae0541-1279-4f24-b197-a979c79310b0

Courtyard Marriott

3301 Lemone Industrial Blvd, Columbia, MO 65201

Event rules:

1. "Through the Ash"

Event time - 22 minute cap

Teams will complete "Through the Ash" as fast as possible.

1200 Meter run (switch every 200 meters)
80 KB Swings
60 DBL KB Front Squats
40 Single KB Hang to Overhead
200 Ft DBL KB Lunge

Partners will tag in/out during the event when switching. Teams will alternate in the run every 200 meters. Once 1200 meters is completed, teams will move to the KB Swings. Athletes can split the KB reps however they see fit. Once the team completes 80 KB Swings the team will move to the DBL KB Front Squats. Once the team completes the Front Squats the team will move to the Single KB Hang to Overhead. Finally once the team has completes the hangs to overhead, teams will move to the DBL KB lunge.

"Through the Ash" Movement/Workout Standards:

Run: athletes MUST run 200m at a time, athletes MUST switch every 200m

Kettlebell swings: This is an American KB swing, KB will start on the floor. At bottom position KB must pass through the legs, at the top position, the bottom of the KB must be pointed up to the ceiling, with arms fully locked out over shoulders and hips, with legs and hips fully extended. bending the arms and "snatching" KB on the way up is allowed as long as other movement standards are met.

Double KB front squats: Kettlebells will start on the ground and be cleaned to a front rack position, kettlebells MUST remain in contact with shoulders in the front rack position. at bottom of the squat hips MUST be CLEARLY below knee. At the top position athlete must stand all the way up, hips and knees fully extended.

Single KB hang to overhead: Kettlebell must start on the ground, the first rep may be done from the floor, with all remaining reps going from the hang position. Athletes may do any variation of a clean & shoulder to overhead or a snatch to get KB overhead. Athletes do not have to alternate hands, if they so choose.

Double KB walking lunge: Kettlebells must start on the floor, athletes can choose to carry the KB's in any manner (farmers, front rack, overhead). During the lung athletes back knee must make contact with the ground and athlete must stand all the way up to full hip and knee extension in order to be a good rep, athletes do not have to step feet together, they may continuously lunge. Athlete MUST start with both feet behind the start line and athletes MUST finish with BOTH feet clearly over the "finish" line. A stutter step or shuffle is NOT allowed and athlete will be made to move back last spot a good rep was performed. If athlete continues to shuffle or stutter step, they will be made to go back to the start of the 25' line.

"Through the Ash" Scoring- The entire event will be scored on Reps + Time to complete/Cap.

1200 Meter run (6 reps, 1 rep every 200 meters)
80 KB Swings (80 reps)
60 DBL KB Front Squats (60 reps)
40 Single KB Hang to Overhead (40 reps)
200 Ft DBL KB Lunge (8 Reps, 1 rep every 25ft)
Total reps = 194 reps

2. "Heavy Lies the Crown" 2 Parts

Event time - 7 minute running clock

Teams will complete "Heavy Lies the Crown" as fast as possible.

30 Thrusters (lightest weight)
20 Thrusters (middle weight)
10 Thrusters (heaviest weight)
Remaining time each partner will find a 1 rep max clean

Partners will tag in/out during the event to switch. Teams will break up the thrusters however they see fit. Once teams get cleared of the allotted reps of each thruster weight the team will then add weight to the bar to complete the next set of thrusters. Once all 60 thrusters are completed by the team, the team will then use the remaining time to complete a 1 rep max clean for each partner. Then clean must be completed prior to the time limit being reached. If an athlete is mid rep the weight will not count towards the team total.

"Heavy Lies the Crown" Movement Standards:

Thruster: Thrusters should be a single, continuous motion from the bottom of a front squat to a full lockout overhead. The barbell must start on the ground and the hip crease needs to go below the top of the knees in the bottom of the squat. The rep is completed when the hips, knees, and arms are fully extended, and the bar is directly over or slightly behind the middle of the body. A full squat clean into the thruster is allowed if the bar starts on the ground. Athletes are not permitted to "jerk" the press ie. re-dip under the bar.

Clean: The barbell will come from the floor to the shoulders in one motion. a pause into a hang is not permitted. The barbell must be racked in the front-rack position, meaning the elbows are in front of the bar, with hips and knees fully extended in order for the rep to be counted. Athletes may use a power clean, a squat clean or a split clean in this event.

"Heavy Lies the Crown" Scoring- The event will be scored in two parts. Part 1: Reps+Time / Part 2:Weight

Part 1:

30 Thrusters (30 Reps)
20 Thrusters (20 Reps)
10 Thrusters (10 Reps)
Total Reps = 60 reps + Time

Part 2:

1 rep max clean (Max weights combined)

3. "Shared Suffering"

Event time - 10 minute cap

Teams will complete "Shared Suffering" as fast as possible.

10 rounds "I go you go"
6 Sandbag to shoulder
6 Burpee over sandbag
40Ft Sandbag bearhug carry
40Ft Shuttle back to start

Partners will complete this event in an "I go you go" fashion. Partner one will complete 6 sandbag to shoulders, 6 burpee over sandbags, 40ft sandbag bearhug carry, and the 40ft shuttle back to a designated area before partner two can start their round. If a partner attempts to do a sandbag to shoulder before the other partner is back to the designated area that rep will not count.

"Shared Suffering" Movement Standards:

Sandbag to shoulder: Athlete lifts the sandbag from the ground and brings it to rest on either shoulder. the sandbag must make clear and visible contact with the top of the shoulder and be fully supported with one hand off of the bag before the rep is credited. Hips and knees must reach full extension with sandbag supported on shoulder for the rep to count. Athletes do NOT have to switch shoulders. Athletes are allowed to do "touch & go" reps as long as sandbag CLEARLY touches the ground, NOT athletes hand.

Burpee over sandbag: Athlete will start by performing a standard burpee by dropping down so that chest and thighs both touch the ground, the athlete will then get back to their feet, by jumping or stepping up and then CLEARLY jumping OVER the sandbag (SCALED is allowed to step over), the rep is completed when athlete lands on the other side of the sandbag. Athletes are allowed to face the bag or jump laterally.

Sandbag bear hug carry: Athlete will lift the sandbag and secure it in the bear hug position across the front of the body. Athlete must start with both feet behind the start line and athlete must cross the finish line with both feet before the rep is counted. Athletes are not allowed to use any grips, straps, etc. Athletes are allowed to drop the sandbag during the walk but are NOT permitted to push or roll the bag.

Shuttle run: Athletes will drop the sandbag behind the finish line and sprint, run, jog or walk back to the start line. There will be a designated line to run to. Athlete 2 is NOT allowed to start their sandbag to shoulder until athlete 1 has crossed the line.

"Shared Suffering" Scoring- The event will be scored in reps+time to complete

6 Sandbag to shoulder (6 reps)
6 Burpee over sandbag (6 reps)
40Ft Sandbag bearhug carry (1 rep)
40Ft Shuttle back to start (1 rep)
Total reps = 140 reps + time to complete

4. "X-Factor"

Event time -

Teams will complete "X-Factor". This event will be released prior to the day of the competition.

Tie Breaker

In the event of a tie between teams there will be a 5th tie-breaker event that will put the teams tied to the test.

Name	Current Place	Total Points	Through the Ash		Heavy Lies the Crown Part 1		Heavy Lies the Crown Part 2		Shared Suffering		X-Factor
Name	Current Place	Total Points	Score (reps)	Points	Score (reps)	Points	Score (reps)	Points	Score (reps)	Points	Score (reps)	Points
RX Women's Team
Riley Rohler
Charley Fast
Scaled Men's Team
Eric Arnett
Brad Young
David Beckwitt
Kellen White
Fernando Sucre
Lee White
Rick Short