Episode I: The Phantom Menace
EMOM 12
- Even Minutes: Partner 1 does 10 Toes to Bar and then a Squat Clean & Jerk
- Odd Minutes: Partner 2 does 10 Toes to Bar and then a Squat Clean & Jerk
Standards
- Athletes can help to change each other’s weights
- Only one attempt per athlete per round
- Power Clean into a Front Squat will count as a Squat Clean
- You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
- In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
- The complex must be fully completed before the minute expires (can’t be in process)
EMOM 12
- Even Minutes: Partner 1 does 10 Toes above Chest and then a Squat Clean & Jerk
- Odd Minutes: Partner 2 does 10 Toes above Chest and then a Squat Clean & Jerk
Standards
- Athletes can help to change each other’s weights
- Only one attempt per athlete per round
- Power Clean into a Front Squat will count as a Squat Clean
- You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
- In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
- The complex must be fully completed before the minute expires (can’t be in process)
EMOM 12
- Even Minutes: Partner 1 does 10 Toes above Chest and then a Squat Clean & Jerk
- Odd Minutes: Partner 2 does 10 Toes above Chest and then a Squat Clean & Jerk
Standards
- Athletes can help to change each other’s weights
- Only one attempt per athlete per round
- You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
- In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
- The complex must be fully completed before the minute expires (can’t be in process)
EMOM 12
- Even Minutes: Partner 1 does 10 Toes above Chest and then a *Squat Clean & Jerk
- Odd Minutes: Partner 2 does 10 Toes above Chest and then a *Squat Clean & Jerk
Standards
- *Squat on Clean & Jerk is optional for Masters teams of 50+
- Athletes can help to change each other’s weights
- Only one attempt per athlete per round
- You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
- In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
- The complex must be fully completed before the minute expires (can’t be in process)
Standards Video
Episode II: Attack of the Clones
@
Episode III: Revenge of the Sith
Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)
- 21 Burpee Box Jump Overs (24/20)
- 14 Power Snatches (Rd. 1 = 95/65, Rd. 2 = 115/75, Rd. 3 = 135/95)
- 7 Bar Muscle Ups
Episode III: Revenge of the Sith
AMRAP 2
- Strict Handstand Pushups
Standards
- Athletes can divide all the work as desired.
- Each workout will be scored as its own event.
- BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
- HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
- HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
- For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
- All HSPU reps must start with a locked-out position at the top
- Teams must determine when/how to change the weight on the bar
- For Pull Ups we need to clearly see the chin over the bar
Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)
- 21 Burpee Box Jump Overs (24/20)
- 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 115/75)
- 14 Pull Ups
Episode III: Revenge of the Sith
AMRAP 2
- Handstand Pushups*
- *Can use 1 AbMat but each rep counts as ½ a rep.
Standards
- Athletes can divide all the work as desired.
- Each workout will be scored as its own event.
- BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
- HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
- HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
- For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
- All HSPU reps must start with a locked-out position at the top
- Teams must determine when/how to change the weight on the bar
- For Pull Ups we need to clearly see the chin over the bar
Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)
- 21 Burpee Box Jump Overs (24/20)
- 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 115/75)
- 14 Pull Ups
Episode III: Revenge of the Sith
AMRAP 2
- Handstand Pushups*
- *Can use 1 AbMat but each rep counts as ½ a rep.
Standards
- Athletes can divide all the work as desired.
- Each workout will be scored as its own event.
- BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
- HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
- HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
- For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
- All HSPU reps must start with a locked-out position at the top
- Teams must determine when/how to change the weight on the bar
- For Pull Ups we need to clearly see the chin over the bar
Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)
- 21 Burpee Box Jump Overs (24/20)
- 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 95/65)
- 14 Pull Ups
Episode III: Revenge of the Sith
AMRAP 2
- Handstand Pushups (can use 1 AbMat)
Standards
- Athletes can divide all the work as desired.
- Each workout will be scored as its own event.
- BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
- HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
- HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
- For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
- All HSPU reps must start with a locked-out position at the top
- Teams must determine when/how to change the weight on the bar
- For Pull Ups we need to clearly see the chin over the bar
Standards Video
Episode IV: A New Hope
@
Episode V: The Empire Strikes Back
Workout adjusted 4.5.19
We are currently retesting all of the Carnival Events to make sure they are perfect.
Episode IV: A New Hope
For Time (12 Minute Cap)
- Run 10 laps around building (200m each lap)*
Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)
- Sandbag Cleans over the Shoulder (150/100)
- We will be using Rogue Sandbags
Instructions
- There is a 12-minute clock which applies to both Events which are occurring at the same time.
- Athletes will chip away at both events at the same time in any way they choose.
- They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
- When a team switches runners, the athletes must do a tag in their designated area
- *Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.
Episode IV: A New Hope
For Time (12 Minute Cap)
- Run 10 laps around building (200m each lap)*
Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)
- Sandbag Cleans over the Shoulder (100/75)
- We will be using Rogue Sandbags
Instructions
- There is a 12-minute clock which applies to both Events which are occurring at the same time.
- Athletes will chip away at both events at the same time in any way they choose.
- They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
- When a team switches runners, the athletes must do a tag in their designated area
- *Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.
Episode IV: A New Hope
For Time (12 Minute Cap)
- Run 10 laps around building (200m each lap)*
Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)
- Sandbag Cleans over the Shoulder (100/75)
- We will be using Rogue Sandbags
Instructions
- There is a 12-minute clock which applies to both Events which are occurring at the same time.
- Athletes will chip away at both events at the same time in any way they choose.
- They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
- When a team switches runners, the athletes must do a tag in their designated area
- *Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.
Episode IV: A New Hope
For Time (12 Minute Cap)
- Run 9 laps around building (200m each lap)*
Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)
- Sandbag Cleans over the Shoulder (100/75)
- We will be using Rogue Sandbags
Instructions
- There is a 12-minute clock which applies to both Events which are occurring at the same time.
- Athletes will chip away at both events at the same time in any way they choose.
- They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
- When a team switches runners, the athletes must do a tag in their designated area
- *Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.
Standards Video
Episode VI: Return of the Jedi
Workout adjusted 4.4.19
We are currently retesting all of the Carnival Events to make sure they are perfect.
5 Rounds for Time (12 Minute Cap)
- Row: 20/16 calories (one partner starts here)
- “Squatting DT” (the other partner starts here)
- 12 HPC (155/105)
- 9 Front Squats
- 6 S2OH
Instructions
- Both partners work at the same time
- One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
- Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
- The rower must be reset to zero calories each time someone gets on the rower.
- Hands must stay on rower handle until calories are done
- HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
- Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
- S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.
5 Rounds for Time (12 Minute Cap)
- Row: 20/16 calories (one partner starts here)
- “Squatting DT” (the other partner starts here)
- 12 HPC (135/90)
- 9 Front Squats
- 6 S2OH
Instructions
- Both partners work at the same time
- One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
- Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
- The rower must be reset to zero calories each time someone gets on the rower.
- Hands must stay on rower handle until calories are done
- HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
- Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
- S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.
5 Rounds for Time (12 Minute Cap)
- Row: 20/16 calories (one partner starts here)
- “Squatting DT” (the other partner starts here)
- 12 HPC (135/90)
- 9 Front Squats
- 6 S2OH
Instructions
- Both partners work at the same time
- One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
- Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
- The rower must be reset to zero calories each time someone gets on the rower.
- Hands must stay on rower handle until calories are done
- HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
- Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
- S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.
5 Rounds for Time (12 Minute Cap)
- Row: 18/14 calories (one partner starts here)
- “Squatting DT” (the other partner starts here)
- 12 HPC (125/85)
- 9 Front Squats
- 6 S2OH
Instructions
- Both partners work at the same time
- One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
- Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
- The rower must be reset to zero calories each time someone gets on the rower.
- Hands must stay on rower handle until calories are done
- HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
- Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
- S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.
Standards Video
Carnival of Fitness Standards
Which division is for you?
|
Jedi Knight
Scaled & Lower Level Intermediate Athletes |
Jedi Master
Masters Athletes who are 40+ |
Jedi Council
Rx Level & Higher Level Intermediate Athletes |
* For teams where both competitors are 50+ we are considering slight weight modifications to keep the competition even without forming multiple masters divisions.
| Movement | Jedi Council | Jedi Knight | *Jedi Master |
|---|---|---|---|
| DeadLifts | 275/185 | 185/125 | 185/125 |
| C&J | 185/125 | 135/95 | 135/95 |
| Shoulder to OH | 155/105 | 135/95 | 135/95 |
| BB Snatch | 135/95 | 115/75 | 115/75 |
| DB Snatch | 50/35 | 35/25 | 35/25 |
| Front Squats | 225/145 | 165/105 | 165/105 |
| Thrusters | 135/95 | 95/65 | 95/65 |
| OH Squats | 135/95 | 95/65 | 95/65 |
| Wall Balls | 20/14 | 20/14 | 20/14 |
| KB Swings | 70/53 | 53/35 | 53/35 |
| Toes to Bar | Yes | Toes above Chest | Toes above Chest |
| HSPU | Yes (including strict) | Yes (w/ 1 AbMat) | Yes (w/ 1 AbMat) |
| Rope Climbs | Yes | Yes | Yes |
| Double unders | Yes | Yes, or singles | Yes, or Singles |
| Pull Ups | C2B | Chin over Bar | Chin over Bar |
| Muscle Ups | At least 1 Partner | No | No |
| Burpees | All types | All types | All types |
| Box Jumps | 30/24 | 24/20 | 24/20 |
| Tire Flips | 600lbs with partner | No | No |
| Sandbag Cleans Over Shoulder | 150/100 | 100/75 | 100/75 |
