4th Annual Ladies Partner Competition

Movement Standards

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Female/Female RX - WODs 1-3:

Burpee

Deadlift (155)

Echo Bike

Ground to Overhead (95*)

-Power Snatch 

-Power Clean & Jerk (S2OH)

Pull-up

Thruster (75)

Wall Walk

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*Ascending in weight

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Female/Female Intermediate - WODs 1-3: 

Burpee

Deadlift (105)

Echo Bike

Ground to Overhead (65*)

-Power Snatch 

-Power Clean & Jerk (S2OH)

Ring Row

Thruster (55)

Partial Wall Walk

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*Ascending in weight

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WOD #1 RX:

8 min AMRAP:

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3 Thrusters @75

3 Pull-ups

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6 Thrusters

6 Pull-ups

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9 Thrusters 

9 Pull-ups

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**TIE BREAK**

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12 Thrusters 

12 Pull-ups and so on adding + 3-reps until time expires

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WOD #1 Intermediate:

8 min AMRAP:

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3 Thrusters @55

3 Ring Rows

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6 Thrusters

6 Ring Rows

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9 Thrusters 

9 Ring Rows 

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**TIE BREAK**

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12 Thrusters 

12 Ring Rows and so on adding + 3-reps until time expires

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NOTES: Score Total Reps. Athletes can divide the work anyway with 1 athlete working at a time. Teams will have 1x barbell, pull-up bar(s), 1x set of Rings. A tie break will be recorded after the athletes complete the 3rd round of Thrusters/Pull-ups. Athletes will be working from 1x barbell. 

-Thruster: Athletes can perform a squat clean into the thruster or perform a power clean into the thruster. The athlete must pass below parallel in the squat and the rep will be credited when the athlete reaches full lockout with the barbell overhead. 

-Pull-ups: Each rep starts with an athlete in the hang position on the bar with arms fully extended and feet off the ground. The rep is credited when the athlete reaches a position with their chin breaking the horizontal plane of the top of the pull-up bar. Any style of pull-up or grip is permitted, including 2-hole or 3-hole gymnastics grips, as long as the requirements are met. One athlete may complete all the Pull-ups if their partner is unable. 

-Ring Row: The rings must be set so the bottom is 36 inches (approximately 91 centimeters) from the floor, and both the height and distance of the rings must remain consistent for all athletes in the heat. Each repetition begins with the athlete in a rigid, straight-line position from shoulders to heels, arms fully extended, heels planted on the tape line, and rings positioned above the shoulders. During the pull phase, the athlete must draw their chest to the rings until clear contact is made between the clavicle and sternum, with elbows passing the torso, while maintaining a straight body without using momentum. The descent requires a controlled return to full arm extension with proper alignment before starting the next rep. A repetition only counts if both chest contact and full extension are achieved. Movements involving incomplete extension, lack of contact, use of momentum, body bending, or foot movement are considered no-reps, and judges should verify proper form, alignment, and consistency throughout.

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WOD #2 RX:

For Time - 10 min CAP:

30 Deadlifts @155

20 Synchro Bar Facing Burpees 

**TIE BREAK**

10 Wall Walks

20 Synchro Bar Facing Burpees 

30 Deadlifts (110 reps)

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WOD #2 Intermediate:

For Time - 10 min CAP:

30 Deadlifts @105

15 Synchro Bar Facing Burpees 

**TIE BREAK**

10 Partial Wall Walks

15 Synchro Bar Facing Burpees 

30 Deadlifts (100 reps)

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NOTES: Score Total Time or Reps if athletes are time capped. One Partner working at a time on the deadlifts, partners may switch out at any time. Partners will synchronize the Bar Facing Burpees, bar facing, with both partners on the same side of the bar. Athletes will divide the Wall Walks anyway with one partner working at a time. A tie break will be recorded after the first set of burpees are completed. ‍

-Deadlift: One partner working on the deadlift bar at a time. Partners may switch out at any time and may divide the reps anyway. Each rep starts on the ground with hands just outside the knees (sumo deadlifts are not allowed). Arms must be straight throughout, no bouncing or picking the barbell up on the bounce prior to it settling to the floor. The rep will be credited when the hips and knees reach full extension with the head and shoulders behind the bar. 

-Bar Facing Burpee: Partners will synchronize the Bar Facing Burpees, bar facing, with both partners on the same side of the bar. There is no hip extension requirement; however, athletes must touch their chest on the ground at the same time in order to synchronize the rep. Please note, Rx athletes MUST clearly jump over the barbell and both feet must be off the ground as the athlete passes over the bar. Stepping over the bar will only be permitted for intermediate athletes. Touching the barbell on the jump or step-over is a “no rep” and the entire bar facing burpee must be repeated. 

-Wall Walks & Partial Wall Walks: Partners may switch out at any time. Athletes will be placed next to each other on the wall, shoulder to shoulder, so partners can trade out quickly. The Wall Walks and Partial Wall Walks will follow 2025 CrossFit Open standards, see 25.3 standards here. 

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WOD #3 RX:

Every 90 sec / REST :30 sec b/t SETS and ROTATE to next Bar Load 

**Both partners working on the same bar

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Complex: AMRAP Ground to Overhead* (G2OH)

*G2OH may be completed with a Power Snatch or Clean & Jerk, no squat requirement 

Barbell Loads:

@95 (+1 point for each rep) 

@115 (+2 points for each rep)

@135 (+3 points for each rep) **TIE BREAK**

@155 (+4 points for each rep)

@165 (+5 points for each rep)

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WOD #3 Intermediate:

Every 90 sec / REST :30 sec b/t SETS and ROTATE to next Bar Load 

**Both partners working on the same bar

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Complex: AMRAP Ground to Overhead* (G2OH)

*G2OH may be completed with a Power Snatch or Clean & Jerk, no squat requirement 

Barbell Loads:

@65 (+1 points for each rep)

@75 (+2 points for each rep)

@85 (+3 points for each rep) **TIE BREAK**

@95 (+4 points for each rep)

@105 (+5 points for each rep)

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NOTES: Score Total points, 1x Power Snatch = 1 rep, 1x Power Clean + Jerk = 1 rep X designated number of points per round, e.g. 1x point per rep for round 1, 2x points per rep for round 2, 3x points per rep round 3, 4x points per rep round 4, 5x points per rep round 5. There will be 5 pre-loaded barbell stations and athletes have 90 seconds to complete as many reps as possible working off 1 barbell. Athletes will then have 30 seconds of rest to recover and rotate to the next barbell. Barbell 3 will serve as a Tie Break based on which team has most points. If a team is still tied, it will go to next 4 then 5 to decide the tie break until the teams are no longer tied. 

The Snatch or Clean and Jerk will come from the floor. 

-Power Snatch: One partner working on the barbell at a time. Partners may switch out at any time and may divide the reps anyway. A muscle snatch, power snatch, squat snatch or split snatch may be used.  In each instance, the athlete’s feet must be brought back in line. This is not a ground-to-overhead, a clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

-Clean: The barbell begins on the ground. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Athletes will have the option of using a muscle clean, power clean, squat clean or split clean from the floor. There is no squat requirement for the first clean from the floor. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. 

-Jerk (Shoulder to Overhead): The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended and it is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

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FLOATER - RX and Intermediate: 

2 min AMRAP:

Max Effort Echo Bike for Calories 

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NOTES: Score Total Calories Partner 1 + Partner 2. Teams will be working on 2x Echo Bikes. 

-Echo Bike: Open Standards. Teams will have Two (2) Echo Bike and will complete as many calories as possible in 2 min. 

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