Spring Awakening Comp
Spring Awakening
May 8 - May 29
Event 1
May 8 - May 15
For Repetitions
AMRAP
11 Hang Power Snatches (95 lbs)
22 Wallballs (20 lbs to 10 ft target)
44 Double-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (95 lbs)
22 Wallballs (20 lbs to 10 ft target)
44 Double-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (65 lbs)
22 Wallballs (14 lbs to 10 ft target)
88 Single-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (95 lbs)
22 Wallballs (20 lbs to 10 ft target)
44 Double-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (65 lbs)
22 Wallballs (14 lbs to 9 ft target)
44 Double-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (65 lbs)
22 Wallballs (14 lbs to 9 ft target)
44 Double-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (45 lbs)
22 Wallballs (10 lbs to 9 ft target)
88 Single-unders
*15-minute Cap
For Repetitions
AMRAP
11 Hang Power Snatches (65 lbs)
22 Wallballs (14 lbs to 9 ft target)
44 Double-unders
*15-minute Cap
Barbell
Your Required Weights
Wallball
Jump Rope
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Spring Awakening Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is a 15 minute AMRAP consisting of 3 movements. Athletes will begin with 11 Hang Power Snatches, followed by 22 Wallballs and finishing with 44 Double-unders. This sequence will be repeated for the duration of the workout. The time cap is 15 minutes.
Tiebreak:
The time at the completion of your last round of Double-unders or Single-unders.
- The barbell begins in the hang position and must be lifted overhead in one motion. A muscle snatch, power snatch, or split snatch are permitted. 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.
- The medicine ball must be in the support position in front of the body at the start of each rep. Athletes must squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
- All male athletes will throw the wallball to a 10 foot target and all female athletes will throw to a 9 foot target.
- This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count
- This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
Event 2
May 15 - May 22
For Time
21 Devils press (50 lbs)
30 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
15 Devils press (50 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
9 Devils press (50 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
*25-minute Cap
For Time
21 Devils press (50 lbs)
30 Toes to bar
50ft Front rack DB walking lunges (50 lbs)
15 Devils press (50 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
9 Devils press (50 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
*25-minute Cap
For Time
21 Devils press (35 lbs)
30 Hanging Knee-raises
50ft Front rack dB walking lunges (35 lbs)
15 Devils press (35 lbs)
20 Hanging Knee-raises
50ft Front rack DB walking lunges (35 lbs)
9 Devils press (35 lbs)
10 Hanging Knee-raises
50ft Front rack dB walking lunges (35 lbs)
*25-minute Cap
For Time
21 Devils press (50 lbs)
30 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
15 Devils press (50 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
9 Devils press (50 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (50 lbs)
*25-minute Cap
For Time
21 Devils press (35 lbs)
30 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
15 Devils press (35 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
9 Devils press (35 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
*25-minute Cap
For Time
21 Devils press (35 lbs)
30 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
15 Devils press (35 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
9 Devils press (35 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
*25-minute Cap
For Time
21 Devils press (20 lbs)
30 Hanging Knee-raises
50ft Front rack dB walking lunges (20 lbs)
15 Devils press (20 lbs)
20 Hanging Knee-raises
50ft Front rack dB walking lunges (20 lbs)
9 Devils press (20 lbs)
10 Hanging Knee-raises
50ft Front rack dB walking lunges (20 lbs)
*25-minute Cap
For Time
21 Devils press (35 lbs)
30 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
15 Devils press (35 lbs)
20 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
9 Devils press (35 lbs)
10 Toes to bar
50ft Front rack dB walking lunges (35 lbs)
*25-minute Cap
2 Dumbbells
Pull-up Bar
Tape
Floor Space For Walking Lunges
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Spring Awakening Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is a chipper style workout for time, consisting of devils press, toes to bar and front rack dumbbell walking lunges.
Athletes will begin with 21 devils press, 30 toes to bar, and a 50ft front rack dumbbell walking lunge. This will be followed by 15 devils press, 20 toes to bar, and a 50ft front rack dumbbell walking lunge. Athletes will then finish with 9 devils press, 10 toes to bar and a 50ft front rack walking lunge.
Tiebreak:
The tiebreak will be the time you completed your first 21 devils press.
- The chest must touch the ground at bottom of burpee between dumbbells and the dumbbells must move in a continuous motion overhead. No clean and jerk.
- The rep is credited when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.
- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted.
- Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
- Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- The workout area for the lunge, handstand walk and bear crawl must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back. Performing the lunge more than 25 feet in one direction without turning around is not allowed.
- Each lunge begins with the dumbbells in the front rack position and the athlete standing tall in front the the line denoting the start of the segment being attempted. At the bottom of the front rack lunge, the trailing knee must make contact with the ground. If, during the lunge, either head of the dumbbell falls below the level of the athlete’s shoulders, the athlete must stop lunging and return to the last completed section in order to continue.
- The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended. Each 5-foot section will count as 1 rep.
Event 3
May 22 - May 29
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (135 lbs)
10 Box jump-overs (24")
2 Rounds:
6 Squat cleans (185 lbs)
10 Box jump-overs (24")
2 Rounds:
4 Squat cleans (225 lbs)
10 Box jump-overs (24")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (115 lbs)
10 Box jump-overs (24")
2 Rounds:
6 Squat cleans (135 lbs)
10 Box jump-overs (24")
2 Rounds:
4 Squat cleans (185 lbs)
10 Box jump-overs (24")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (95 lbs)
10 Box Step-overs (24")
2 Rounds:
6 Squat cleans (115 lbs)
10 Box Step-overs (24")
2 Rounds:
4 Squat cleans (135 lbs)
10 Box Step-overs (24")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (115 lbs)
10 Box jump-overs (24")
2 Rounds:
6 Squat cleans (135 lbs)
10 Box jump-overs (24")
2 Rounds:
4 Squat cleans (185 lbs)
10 Box jump-overs (24")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (95 lbs)
10 Box jump-overs (20")
2 Rounds:
6 Squat cleans (115 lbs)
10 Box jump-overs (20")
2 Rounds:
4 Squat cleans (155 lbs)
10 Box jump-overs (20")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (75 lbs)
10 Box jump-overs (20")
2 Rounds:
6 Squat cleans (95 lbs)
10 Box jump-overs (20")
2 Rounds:
4 Squat cleans (115 lbs)
10 Box jump-overs (20")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (55 lbs)
10 Box Step-overs (20")
2 Rounds:
6 Squat cleans (75 lbs)
10 Box Step-overs (20")
2 Rounds:
4 Squat cleans (95 lbs)
10 Box Step-overs (20")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Part A
For Time
0:00 to 12:00 minutes
2 Rounds:
8 Squat cleans (75 lbs)
10 Box jump-overs (20")
2 Rounds:
6 Squat cleans (95 lbs)
10 Box jump-overs (20")
2 Rounds:
4 Squat cleans (115 lbs)
10 Box jump-overs (20")
12:00 to 13:00 minutes
Rest
Part B
For Weight
13:00 to 20:00 minutes
Max Lift Complex
1 Clean + 1 Hang Clean + 1 Jerk
*20-minute Cap
Barbell
Your Required Weights
Plyo Box
- Top 10 athletes in each event will be required to submit video proof of their workout.
- Filming is to be done through the WODProof app under 'Spring Awakening Comp' . You can find our logo located under 'qualifiers'.
- Record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout will be scored as two separate events.
Part A will consist of Box Jumps-overs and Squat Cleans increasing in weight.
Athletes will first complete 2 rounds of 8 squat cleans and 10 box jump-overs, followed by 2 rounds of 6 squat cleans and 10 box jump-overs and finishing with 2 rounds of 4 Squat cleans and 10 box jump-overs. Athletes will have 12 minutes to complete Part A.
At the 12:00 minute mark, all athletes will take a 1 minute mandatory rest.
At the 13:00 minute mark, athletes will have 7 minutes to complete a max clean and jerk complex.
Part B will consist of 1 clean, 1 hang clean and 1 jerk.
The total time cap for event 3 is 20 minutes.
Tiebreak:
Part A: The time you completed your last set of 10 box jump-overs or step-overs.
Part B: The time you completed your heaviest lift.
- In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.
- If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
- *Scaled athletes can perform box step-overs if they choose.
- For every repetition of box step-over, the athlete starts with both feet on the ground and facing the box.
- The athlete must step on top of the box and then to the other side making contact with BOTH feet. Only the athlete’s feet may make contact with the box.
- The rep is credited when both of the athlete’s feet are on the opposite side of the box.
- *Scaled athletes can perform box jump-overs if they choose.
- The barbell begins on the ground. Touch and go is permitted. 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.
- The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
- 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.
- *Athletes can receive assistance loading the barbell OR use multiple barbells.
- The complex will consist of 1 clean + 1 hang clean + 1 jerk. A power clean, split clean or squat clean are permitted for the clean and hang clean.
- The barbell must not touch the ground throughout the complex once it is lifted for the original clean. Both the clean and hang clean will be credited when the barbell is in the front rack position with the athlete standing tall.
- A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
- 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.
- *Athletes can receive assistance loading the barbell OR use multiple barbells.
