WOD Explorer

For Time – 12 min Cap (4 rounds of 3:00 windows) 9 Snatch @ 15kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 3:00 or less move onto next round 6 Snatch @ 20kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 6:00 or less move onto next round 3 Snatch @ 25kg 12 Cal Row 12 Wallballs @ 3kg to 9ft If complete by 9:00 or less move onto next round 3 Snatch @ 30kg 12 Cal Row 12 Wallballs @ 3kg to 9ft ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC

1 RM Snatch

2 ROUNDS: - 15 SYNC HANG SNATCH - 2DB @22’5/15 BARBELL @50/35 - 30 T2B 2 ROUNDS: - 15 SYNC HANG SNATCH - 30 C2B PULL UPS REST 4'

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth) *Elite Men - Master Men 35-39 DB 22.5 *Elite Women Db 15kg

20 Knee Raises https://www.youtube.com/watch?v=G6ycYQ1bNG0   20 STOH ( 2 x 10kg dumbells)  20 Snatch ( 1x 10kg dumbell)  https://www.crossfit.com/essentials/the-dumbbell-power-snatch   20 KBS ( russsian  standard 16kg) https://www.youtube.com/watch?v=OPcG_thX6Dc   100 skips  *reps can be split between partner (one work/one rest) 

For Time Under Fire 15-12-9 Lateral Burpees Over the Bar Snatch 60/40kg Lift In the Remaining Time: 1RM Snatch ♂ 20kg / ♀ 15kg Barbell Time Cap: 10 Minutes Score: a. Time to finish first part / total reps at the cap b. Max snatch lifted Tie-Breaker : Time to finish the second set (12 reps) in the first part

AMRAP 4' 7 Bar Pull-Up Movements 7 Power Snatches MEN RX: BAR MUSCLE-UPS / 60kg MASTERS 35+: BAR MUSCLE-UPS / 50kg MASTERS 40+: BAR MUSCLE-UPS / 50kg ADVANCED: C2B PULL-UPS / 50kg SCALED: PULL-UPS / 40kg WOMEN OPEN: PULL-UPS / 25kg

AMRAP 5' 7 Bar Pull-Up Movements 7 Power Snatches (Relay style - F, M1, M2) TEAM FEMALE: PULL-UPS / 25kg 1st MALE: C2B PULL-UPS / 40kg 2nd MALE: BAR MUSCLE-UPS / 50kg

Intermediate  4 rounds  12x HSPU (Athlete A) 6x Synchro Hang Snatch 50/35 12x HSPU (Athlete B)  6x Synchro 1x DB OHS 22,5/15kg  Scale 4 rounds  8x Wall Walk  (Athlete A) 8/8x Synchro Hang DB Snatch 15/10kg 8x Wall Walk (Athlete B)  8x Synchro 1x DB Goblet Squat 15/10kg

a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes)
 *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT

6' AMRAP Buy in: 8 rounds of: 6 alt db snatch 22.5kg 6 box jump over 60cm (step down) +AMRAP Crossover

Snatch + Hang snatch Best lifts added together Notes - Power or Squat Squat allowed

For Time: 30 Cal. Bike Followed by.. 9-7-5  Ring Muscle ups  Snatch  Female Athletes will perform the following rep sceme: 7-5-3 Ring Muscle Ups 9-7-5 Snatch 

For Time: 24 Cal. Bike Followed by.. 7-5-3 Ring Muscle ups  9-7-5 Snatch 

40 Goblet squat 24/16 30 DB alt. snatch 20/15 20 Jumping squat 10 S.A. Devil press 20/15 20 Down-up 30 DB S2OH 20/15 40 Alt. V-ups

40 Sync Goblet squat 24/16 30 Sync DB alt. snatch 20/15 20 Sync Jumping squat 10 Sync S.A. Devil press 20/15 20 Sync Down-up 30 Sync DB S2OH 20/15 40 Sync Alt. V-ups

For load: Each athlete picks one lift that they will do:  1 RM Thruster, 2RM Snatch or 3RM Clean All have 7min time window to find their max. Score is total weight in kg

AMRAP 12min: 40 calories Standing C2 Bike erg 30 Handstand push-ups  20 Snatch 50/35kg 1 athlete working, 2 athletes resting

For Time: 2 Lengths Sled Carry 30 Devil Press (3s) 4 Lengths Sled Carry 20 Over-Unders (3s) 6 Lengths Sled Carry 40 Double DB Snatch (3s) 8 Lengths Sled Carry Remaining Time; Max Distance Handstand Walk Time Cap: 10mins

Strength - Hercules 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) Workout Flow: Athletes begin with an empty barbell. When the call of ‘Go!’ is given, they have 6 minutes to find their 1RM Snatch. Each athlete loads their own barbell without help. Clips must be used for every attempt. Before each lift, the athlete must tell their judge the weight on the barbell. They can take as many attempts as they want within the time. Each lift must be finished in the designated time to count. If an athlete starts a rep but doesn't finish it in time, it won't count. When the clock hits 6 minutes, the snatch window ends, and the jerk window begins. Athletes then have 6 minutes to find their 1RM jerk. They can set the height of the J-cups before this window starts. The barbell can be pre-loaded for this part of the workout. Athletes can take warm-up attempts in the snatch window if they finish early. However, those warm-up lifts won’t count unless completed in the jerk window. Athletes can make as many attempts as they want during the time. Score: Total weight of the Snatch & Jerk added together. Movement Standards: SNATCH ANYHOW - ID 4.01 Athlete moves object in one fluid motion from ground to overhead.  REP START  Object-on-ground.  Hand(s) on object.  REP END  Overhead lock-out: Standing tall position is achieved. Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  Object is moved in one fluid motion from ground to a overhead position. SHOULDER TO OVERHEAD - ID 5.05  Athlete moves object from shoulders to overhead. REP START  Standing tall  Object supported in the front-rack  REP END  Overhead lock-out:  Standing tall position is achieved  Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  None.

Power - Ralph  For Time: (Timecap: 1:30) 150/125m Row  9 DB Thrusters - Double* 6 DB Hang Snatch - Double* DB Sprint Over The Line To Finish - carry DB Anyhow ---------------------------- Workout Weights + Changes Male Under 12: 7.5kg / 100m row / *single DB Female Under 12: 7.5kg / 100m row / *single DB Male Under 13-14: 15kg Female Under 13-14: 12.5kg Male Under 15-16: 20kg Female Under 15-16: 15kg Male Under 17-18: 22.5kg Female Under 17-18: 17.5kg

4 Rounds for time 4 Rope Climbs 8 lengths OH DB lunge 22.5/15kg (single) 20 Synchro DB snatch 22.5/15kg

AMRAP 10min: 1-2-3-4-5-6-7-8-... Dumbell Devils press 2x22.5/15kg Burpee box jump over 60/50cm *After each set 8 Chest to bar pull-ups ***Score is total number of reps (Devils press + BBJO + CTB) Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start standing tall infront of the dumbells. On the mark 3, 2, 1 and go, athletes perform 1 Devils press, then 1 Burpee box jump over and then does 8 Pull-up movements. After that is completed athletes moves to 2 Devils presses, 2 Burpee box jump overs and 8 Pull-up movements.  Each round you add one rep to both Devil presses and Burpee box jump overs, but number of Pull-up movement stays the same. You are working until all 10 minutes are expired. Timer has to be visible in whole video. Standards Devils press – Both palm has to be on dumbells throughout the whole movement.  Rep starts with chest is touching both dumbells and finishes when dumbells are overhead with knees, hip, shoulders and elbows in extended position. Dumbells can be lifted both in „Snatch“ and „Clean&jerk“ style as long as it finishes above head with whole body extended. Burpee Box jump over – Rep starts with chest and thighs touching the floor, return to both feet. Jumping and stepping in and out of burpee is permitted. Athlete must use two foot takeoff for box jump, both feet must touch top of the box. Both jumping and stepping down is permitted. No other part of the body can't make contact with the box. Chest to bar – Rep start with both arms fully extended and feet of the ground. The rep is credited when chest clearly touches the bar at or bellow collarbone. Using gymanstics grips is permitted, but not with tape wrapped bar. Pull-up – Rep start with both arms fully extended and feet of the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Using gymanstics grips is permitted, but not with tape wrapped bar.

AMRAP 7min: 1000m/900m Row Max reps Clean and Jerk 90/60kg ***Score is total reps of Clean and jerk Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start while seating on Concept2 rower.  On the mark 3, 2, 1 and go, athletes row 1000(m)/900(f) meters on Concept2 rower. After you have rowed 1000/900m you start working on Clean&Jerks. You are working until all 7 minutes are expired. Timer has to be visible in whole video. Standards Row – Row starts with athlete sitting on Concept2 rower. Prior to starting hand must be off the handles. Row start from 0m and athletes row until 1000m for males or 900m for females.  Athlete can get off the rower only when rower screen has passed prescribed meters. Clean&Jerks - For clean, athlete must bring barbell from floor to shoulder/front rack position in one smooth motion. Any style of clean in permitted: muscle, power, squat or split. While doing clean, no other part of the body except feet can touch the floor.  For Jerk, athlete must bring barbell from shouldr/front rack position to overhead in one smooth motion. Any style of Shoulder to overhead is permitted: strict press, push press, power jerk, squat jerk or split jerk. At the top of the jerk knees, hips, shoulder and elbows must reach full extension with the barbell directly over middle of athlete’s body and the feet in line under the body. Any style of Snatch in not permitted.

AMRAP 12: [PAIR 1] 8 SYNCHRO DUMBBELL GROUND TO OVERHEAD 8 SYNCHRO BURPEE OVER DB SPRINT AND TAG NEXT PAIR [PAIR 2] 8 SYNCHRO DUMBBELL THRUSTERS 8 SYNCHRO BURPEE OVER DB WEIGHTS: 1X10KG, 1X12KG, 2X15KG, 1X22.5KG SCORE = TOTAL ROUNDS & REPS COMPLETED ONCE YOU HAVE CHOSEN YOUR WEIGHT YOU MUST STICK WITH IT THROUGHOUT WORKOUT YOU CAN DB SNATCH OR CLEAN & JERK

Test 2 STRENGTH (Team of 2) Note: M1F1 De som kör detta test får inte köra Test 5 Mixed Modality Tid: 29:00 - 39:00 Vila: 39:00 - 48:00 For max weight 1RM Snatch Flöde: - Start: M1 och F1 startar utanför den markerade lyftarytan.  - Stängerna är olastade vid start.  - När tiden börjar får M1 & F1 börja ladda vikterna på sina stänger. - Inför varje lyft måste lyftande atlet tydligt kommunicera vikten till domaren. - Skivstångslås måste användas på alla lyft. - Endast M1 och F1 får hjälpa till med att ladda och byta vikter. - M1 och F1 får lyfta i valfri ordning, höja och sänka vikt som de önskar och har gemensamt på sig 10 minuter. - Den atlet som inte lyfter måste rulla ut sin stång från lyftarytan. - Samtliga lyft måste vara slutförda och godkända inom den angivna tiden.  - Inga viktplattor får ligga inom lyftarområdet när ett lyft utförs. - Lyft måste utföras inom markerad lyftaryta. Kliver atleten utanför linj helt med en fot eller båda fötterna är det ej ett godkänt lyft.  - Det är ej tillåtet att droppa skivstången bakom nacken.  - M1 lyfter med 20-kilos stång och F1 lyfter med 15-kilos stång Förtydligande standards: * Snatch: Både power och squat snatch är tillåtet. Score: Tyngsta godkända lyft från M1 + F1 Alla standards finns att läsa i movement standards  

POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg Flöde: - Start: Sker bakom angiven linje. På signal tar sig M1 fram till Echo Bike och påbörjar sina kalorier.  - När 40 kalorier är uppnådda utför M1 20 dual DB hang to overhead. Därefter springer M1 fram till angiven mållinje. - När M1 passerat angiven mållinje ger domaren signal till M2 att ta sig in på banan. - M2 genomför samma moment – 40 kalorier på Echo Bike följt av 20 dual DB hang to overhead och springer över mållinjen. - Domaren ger signal till F1 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F1 över mållinjen. - Domaren ger signal till F2 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F2 över mållinjen och laget får en tid. - Det är tillåtet för nästa atlet att justera höjd på echo bike när föregående atlet utför db hang to overhead. Men måste ta sig tillbaka till startlinjen innan start av sin tur. - M2, F1 och F2 måste nollställa echo bike innan start. Detta får göras när föregående atlet utför sina DB hang to overhead. - Nedtagning av hantlar måste göras kontrollerat. Det innebär att inte släppa dem förrän de ligger på golvet. Släpps hantlarna tidigare kommer det ge en no rep. Förtydligande standards: - Echo Bike - nollställs av atleterna själva. - DB hang to overhead - det är tillåtet att göra db hang snatch och db hang clean + press. Score: Tid eller antal reps vid time cap. Alla standards finns att läsa i movement standards    

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Brief Description 4 Rounds 2:00 on / 1:00 off In 2 Minutes: 12 / 8 Cals Echo Bike 10 Synchro Alternating Dumbbell Hang Snatch 22.5 / 15kg In Remaining Time: AMRAP Double Unders Scaled 15 / 10kg Single Unders Workout Flow Athlete A will start on the echo bike. On 3, 2, 1 Go, teams will work though 12 / 8 calories, swapping how they wish. Upon completion, will work through 10 syncho single dumbbell hang snatch. Once all 10 snatch are complete, teams can move onto AMRAP double unders in the remaining time. Athletes may swap in and out as they wish. When the 2 minutes is called, athletes will rest for 1 minute. Ahead of the next round, athletes may sit on their bike however must not touch their monitor or start to move their pedals / handles. This will repeat for a total of 4 rounds. The score is the combined reps from both the bike and snatch along with the double unders. Movement Standards Bike Athletes may swap in and out as they wish, there is no minimum work requirement per athlete. Athletes may move the seat position as required, however they are not to touch the monitor at any point, judges will turn the monitor on and reset during each round. Synchro Alternating Dumbbell Hang Snatch Holding the dumbbell with one hand, starting at full extension before moving in one motion, athletes will move the dumbbell over head. The rep will be counted when both athletes have the dumbbell overhead; hips and knees to extension, elbows locked out, and dumbbell stacked overhead. Athletes must swap hands during the descent of the dumbbell. The resting hand / arm may not touch either the dumbbell or any body part during the rep. The synchronisation is at the top of the rep only, athletes may complete their reps at different speeds as long as they wait for each other at the top of the rep for the judge to count. Dumbbells are not to be dropped from above waist height at any point. Double Unders Athletes must stand on the marked spot for double unders. The rep will be counted when the rope has made two full rotations with one jump.