WOD Explorer

23.1A 0-5min to Find 7RM Back Squat 5-10min to Find 5RM Bench Press 10-15min to Find 3RM Strict Press (from the rack) SCORE: Total Score of Best Lifts of Each Movements. Rest 1 min 23.1B / 4 min Time Cap / Buy In 40 Box Jump Overs * In remaining time AMRAP Handstand Walk / Dumbbell Overhead Walking Lunges (5m Section) * Tie Break Time SCORE: Total Number of Reps completed in Time after 40 Box Jump Overs. Rx; Masters 35-40; Masters 35-40; Masters 40+ (Men Only): Handstand Walk Masters 40+ (Women Only); Scaled: Dumbbell Overhead Walking Lunges Masters 40+ (Women Only): 2×15kg Scaled: 2×15kg/10kg

PART A in 10 minutes build up a Heavy set of Snatch PART B in 10 minutes build up a Heavy set of Clean & Jerk PART C with 50% of PR done on PART B perform: 3 Power Cleans 3 Front Squats 3 Shoulders to Overhead

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

On a 12 Minute rolling clock: 3 Minutes to establish your 3 Rep Max: Overhead Squat Score is highest weight in KG completed as a 3-Rep complex Rest 1 Minute: Proceed directly into Qualifier Test 1b 8 Minute AMRAP: Box Jump Over Power Cleans Ascending Reps. Start at 3 reps per movement. Each round increase the reps by 3. Eg: Round 1 3 Box Jump Over + 3 Power Cleans Round 2 6 Box Jump Over + 6 power Cleans Round 3 9 Box Jump Over + 9 power Cleans continue adding 3 reps after each completed round until the 8 minute time cap Score is Reps completed to standards Box Height: Male: 60cm Female: 50cm Power Cleans: ELITE MEN: 60kg ELITE WOMEN: 40kg ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg MASTERS WOMEN 45+: 25kg Athletes submit 2 scores for verification BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Flow. on a 12 minute clock Part a. At the start of time, Athletes have 3 minutes to establish a 3 Rep Max Overhead Squat.   Male athletes use a 20kg Bar, Female 15kg Bar. Athletes are permitted to use a rack in this workout and CAN preload the bar before the clock starts.  Athletes may choose not to use a rack - in which case the 1st rep of the complex can be a squat snatch. Athletes unrack their bar and establish the bar overhead.  They then proceed to perform 3 overhead squats unbroken (a complex).  When 3 good reps are completed Athletes may drop the bar or rerack anyhow.  Dropping the bar behind the body will result in a no rep for the entire complex.  Good reps mean that each of the 3 reps in the complex are performed such that they comply with the movement standards. Transition After the 3 minute timecap for the complex athletes must rest 1 minute (until the clock reaches 4 minutes) Standards. Each rep in the complex starts with the bar held overhead with knees, hips, shoulders and elbows at full extension and the bar directly over or slightly behind the midline. Athletes squat with the bar maintained in the overhead position until their hip crease is CLEARLY below the plane of the top of the knee cap/patella.  They then return to a stable standing position with the bar maintained in the overhead position and knees, hips, shoulders and elbows at full extension. All three reps in the complex MUST comply with these standards Athletes MUST perform the complex either at side profile or 45 degrees to the camera. No Reps. Common no reps are seen where Athletes do not squat below parallel, where they are not at full hip extension and where the bar is dropped before full extension is achieved at the end of a rep/complex. Part b. At 4 minutes Athletes start an 8 minute AMRAP of Box Jumps Overs and Power Cleans.  A second bar preloaded to the prescribed weight for an Athlete’s category may be used. Box Height: 60cm Male, 50cm Female Power Clean Weights:  ELITE MEN: 60kg ELITE WOMEN: 40kg  ADVANCED MEN: 50kg ADVANCED WOMEN: 30kg  MASTERS MEN 35-39: 55kg MASTERS WOMEN 35+: 35kg MASTERS MEN 40+: 50kg MASTERS WOMEN 40+: 30kg MASTERS MEN 45+: 45kg  MASTERS WOMEN 45+: 25kg Flow Athletes perform 3 reps Box Jumps Overs and 3 Power Cleans at the prescribed height/weight.  Once 3 reps are completed on each movement Athletes perform 6 Box Jump Overs and 6 Power Cleans in round 2, 9 for round 3 and so on.  After each completed round Athletes MUST increase the reps by 3 on each movement until the 8 Minutes is completed. Athletes MUST face the camera for the box jump overs and power cleans. Standards Box Jump Over Movement starts with Athlete standing on one side of the box.   Athlete jumps with a TWO FOOT take-off to the top of the box with two feet clearly in contact with the box. .   Athletes may either jump or step down from the box.  The athlete may face any direction during the box jump-over.   The athlete may jump over the box entirely - If so, they must pass over the box and not around it.  No part of the athlete’s body other than their feet may make contact with the box during an attempt; hands/arms may not make contact with the legs during any attempt. The rep is credited when both feet touch the ground on the opposite side. Power Cleans The movement starts with the bar on the floor Athlete lifts the bar to the shoulder and front rack position in one smooth motion. Movement is complete and rep is credited when the bar is on the shoulders in front-rack position with elbows in front of the bar and athlete standing with full extension of hip, knee and ankle and feet in line under the body. Athletes who use a split clean or ‘starfish’ their feet wider than their shoulders must return the feet in line under the body for the rep to count No Reps Commonly seen for lack of extension before bar return starts for power cleans.  Extension includes both elbows being in front of the plane of the bar at full extension.

AMRAP18 800m Medball Run 4kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 30kg 40 Calorie Row 30 Sandbag over Object 30kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 6kg (Different Directions) 60 Calorie Row YGIG 50 Sandball Bear Hug Squats 50kg 40 Calorie Row 30 Sandbag over Object 50 kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

AMRAP18 800m Medball Run 9kg (Different Directions) 60 Calorie Row YGIG 50 Sandbag Bear Hug Squats 65kg 40 Calorie Row 30 Sandbag over Object 65kg 20 Calorie Row (Tie Break Time) Into Max Burpees over Object

ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50  SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 

18min time cap Each athlete set a 5RM Front squat from the floor SCORE A = COMBINED BEST LIFTS Remaining time in 18min time cap Each athlete set 1 hang clean + 1 STOH SCORE B = COMBINED BEST LIFTS

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

7min time cap In waterfall relay style, each athlete will perform, 8 sandbag squats @ 40kg 4 sandbag to shoulder 30m sandbag carry 6 DB thrusters @ 2x15kg 1 rope climb Run to finish line SCORE = FOR TIME

For Time: 2 Rounds 30x Synchro TTB (2:1, MMF) 20x Worm Squats 15x Synchro Burpees Over Worm 30x Synchro TTB (2:1, MFF) 20x Worm Squats 15x Synchro Burpees Over Worm

Find a Heavy in 10 mins: Athlete 1: 1RM Snatch Athlete 2: 1RM Snatch + Hang Snatch Athlete 3: 1RM Snatch + Hang Snatch + Overhead Squat Female athletes complete their attempts first. Males follow at the 10 minute mark.

RM of complex from floor 2 front squat + 1 thruster

PART A: For Time (Time Cap 15 min) 500m Row + 30 T2B/Knee Raises  + 30 Deadlifts 70/55/40kg 400m Row + 20 T2B/Knee Raises + 20 Deadlifts 70/55/40kg 300m Row + 10 T2B/Knee Raises + 10 Deadlifts 70/55/40kg after 15 min  PART B: 5 min to find 1 max Complex:  1 Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean * For all weights and standards, read the movement standards carefully!

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

Athlete A 30 Chest-to-bar Pull-ups 8 Thrusters 70/50kg   Athlete B 30 Chest-to-bar Pull-ups 2 Overhead Squats 6m Overhead Walking Lunges 70/50kg

3 Sets x Every 2 Min you have to find your heaviest Complex of: 1 Hang Clean 1 Front Squat 1 Jerk

For Time 40 Line Hops 21 Air Squats 40 Line Hops 15 Hand Release Push Ups 40 Line Hops 9 Shuttle Runs 40 Line Hops 6 Min TC

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

For Time 30 Box Jump Overs 20 Overhead Squats 10 Bar Muscle Ups TC: 4 Min *ELITE MEN, MASTER MEN 35+ - 24 inch/ 60 kg *ELITE WOMEN - 20 inch/ 45 kg *ADVANCE MEN, MASTER MEN 40+ - 24 inch/ 50 kg

Back Squat + Shoulder to overhead 15 minutes to achieve 5 rep MAX in Back Squat and 3 rep MAX in shoulder to overhead. Use the time to your liking but must complete your back squat first https://www.crossfit.com/essentials/the-back-squat   https://www.youtube.com/watch?v=UUcXwF4shCg   Score = Combined weight for both athletes in both lifts.

LIFTMAS 25.1 IN 12 MINUTES FIND YOUR 1RM OF: 1. Front Squat (6 Min.) 2. Jerk (6 Min.)

LIFTMAS 25.2 For Maximum Reps: EMOM for as Long as Possible  3 Power Cleans 3 Front Squats 3 Jerks *65% OF YOUR JERK WEIGHT FROM WEEK 1 Minimum weight is 20/15kg Tiebreaker: Wenn ein Athlet der Meinung ist, dass er keine weitere vollständige Runde mehr absolvieren kann, darf er im verbleibenden Zeitfenster so viele Jerks wie möglich ausführen. Diese Jerks dienen als Tiebreaker, um Athleten, die dieselbe Rundenzahl erreicht haben, zusätzlich zu unterscheiden.