North America East Semifinal
Team Event 1
4 rounds for time, with one member at each station, of:
2.5K/2K Echo Bike*
800-m run*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks
Time cap: 28 minutes
*Athletes must change stations every round.
♀ 150-lb sandbag
♂ 200-lb sandbag
Team Event 2
In MF pairs for 15 minutes, complete as many rounds and reps as possible of:
3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65
*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.
♀ 65-lb thrusters
♂ 95-lb thrusters
Team Event 3
As a relay (F/M/F/M), complete:
(F1 and M1)
400-m sprint
10 dumbbell bench presses
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes
(F2 and M2)
400-m sprint
15 dumbbell bench presses
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes
Time cap: 16 minutes
♀ 60-lb dumbbells
♂ 90-lb dumbbells
Individual Event 1
For time:
3,000-m Echo Bike
Hand-over-hand pull (84 feet)
2,000-m Assault AirRunner
Hand-over-hand pull (84 feet)
1,000-m SkiErg
Hand-over-hand pull (92 feet)
Time cap: 30 minutes
♀ 180 lb
♂ 225 lb
Women’s Heats (6)
Men’s Heats (6)
Team Event 4
5 rounds for time, in M/F pairs, of:
MF Pair 1 starts:
10/7 row calories
10 (each) synchro alternating dumbbell snatches (♂90 lb/♀60 lb)
15 (each) 24-inch box jumps, alternating
MF Pair 2 starts:
10/7 ski calories
20 (each) synchro alternating dumbbell snatches (♂70 lb/♀50 lb)
10 (each) 30-inch box jumps, alternating
*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.
Time cap: 15 minutes
Individual Event 2
As many reps as possible in 3 minutes of:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box
Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.
♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box
Women’s Heats (6)
Men’s Heats (6)
Individual Event 3 – Semifinals Linda
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts
Dumbbell bench presses
Squat cleans
Time cap: 17 minutes
♀ 220-lb deadlifts, 60-lb dumbbells, 105-lb squat cleans
♂ 295-lb deadlifts, 90-lb dumbbells, 145-lb squat cleans
Men’s Heats (3)
Women’s Heats (3)
Team Event 5
1 minute max-rep cleans (weight 1, lightest)
2 minutes rest
1 min max-rep cleans (weight 2)
2 minutes rest
1 min max-rep cleans (weight 3, heaviest)
♀ 195, 215, 235 lb
♂ 275, 295, 315 lb
Individual Event 4 and 5
TEST 4
For load:
Run 800m
Max snatch
Time Cap: 6 minutes
Following the time cap, athletes will have 2 minutes to reset.
TEST 5
For time:
8 snatches (185/125lb or 84/56.5kg)
Run 800m
Time Cap: 6 minutes
Men’s Heats (6)
Women’s Heats (6)
Team Event 6
For time:
15 Worm burpees
15 Worm squats
Women complete 1 seated legless rope climb (each)
Men complete 10 strict chest-to-wall handstand push-ups (each)
Switch
15 Worm burpees
15 Worm squats
Women complete 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)
Switch
15 Worm burpees
15 Worm squats
Women complete 3 rope climbs each
Men complete 20 handstand push-ups each
Switch
15 Worm burpees
15 Worm squats
Time cap: 16 minutes
Individual Event 6
For time:
20 overhead squats (185/125)
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats (185/125)
Time cap: 15 minutes (men); 16 minutes (women)
Women’s Heats (6)
Men’s Heats (6)
Individual Event 7
3 rounds for time of:
15/10 Echo Bike calories
20 toes-to-bars
60-foot sandbag bear-hug carry (200/150lb)
Time cap: 6 minutes
Women’s Heats (6)
Men’s Heats (6)
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