2019 Catalyst Games Movement Standards
These are the general movement standards for the 2020 Catalyst Games. These are standards that will be expected of every team participating. Please be aware that teams who move on to final event may be required to perform movements outside of these guidelines. These should serve as a guide as to whether your team should register Rx or Scaled. These may not represent the exact movement/load for the event however, they will cover the minimum necessary physical capabilities required to enter each division.
Rx Team Movement Standards:
● All team members should be able to move a 205/155 lb barbell from the ground to overhead
● At least 3 members should be able to perform chest-to-bar pull-ups for multiple reps
● All team members must be able to Deadlift 225lbs (M)/155lbs (F) for multiple reps
● At least 3 members must be able to perform Toes-to-Bar for multiple reps
● Members should be able to perform higher level gymnastics such as inversion and muscle-ups
● All team members must be able to Front Squat 135lbs (M)/95lbs (F) for multiple reps
● All team members must be able to perform both Olympic Lifts (Clean & Jerk and Snatch)
Masters Team Movement Standards:
● All team members should be able to move a 135/85 lb barbell from the ground to overhead
● At least 1 members should be able to perform pull-ups for multiple reps
● All team members must be able to Deadlift 185lbs (M)/115lbs (F) for multiple reps
● At least 1 members must be able to perform Toes-to-Bar for multiple reps
● All team members must be able to Front Squat 115lbs (M)/75lbs (F) for multiple reps
● All team members must be able to perform both Olympic Lifts (Clean & Jerk and Snatch)
Scaled Team Movement Standards:
● All team members should be able to move a 135/85 lb. barbell from the ground to overhead
● At least 1 member should be able to perform pull-ups for multiple reps
● All team members must be able to Deadlift 185lbs (M)/115lbs (F) for multiple reps
● All team members must be able to Front Squat 115lbs (M)/75lbs (F) for multiple reps
● All team members must be able to perform both Olympic Lifts (Clean & Jerk and Snatch)
WOD #1
Here We Row
All athletes must be standing behind the designated line prior to the start of the event.
At 00:00, when the timer goes off, 1 athlete will get on the rower and the remaining 3 athletes
will proceed to the rig for the first exercise, wall balls. They will have until 4:00 to complete as
many wall balls as possible, changing out when desired. Rower may not row past 4:00. Athletes
may not touch the rower screen. ALL ATHLETES MUST ROW.
● RX athletes will use 20/14 pound medicine ball aiming at 10ft target
● Scaled and Masters will use 14/10 medicine ball aiming at a 9ft target
At 4:00, athletes will run back behind their designated line and swap out athletes on the rower.
Once the switch is made, the remaining 3 athletes will proceed to the rig for chest to bar pull
ups. Rower will continue rowing for calories.
● RX athletes must do chest to bar pull ups(chest must make contact with the bar).
● Scaled and Master athletes will perform pull-ups (chin must clear the bar).
At 8:00 athletes will again run back and cross their designated line and swap out athletes on the
rower. Once the switch is made, the remaining 3 athletes will proceed to the rig for toes to bar
(TTB). Rower will continue rowing for calories.
● RX must perform TTB. Toes from both feet MUST make contact with the bar for the rep
to count
● Scaled will perform knee raises.
● Master athletes have the choice, as a team. It MUST be declared before the beginning of
the WOD and cannot change for the duration of the workout. A master athlete will get 2
reps for every 1 TTB, or 1 rep for 1 knee raise. Knees must clear the hip crease.
● Feet must come behind midline of the bar when executing TTB and knee raises
At 12:00 athletes will run back behind their designated line and swap out athletes on the rower.
Once the switch is made, the remaining 3 athletes will proceed to the rig for the final
movement, alternating dumbbell snatches. Rower will continue rowing for calories. The
dumbbell must make contact with the ground each time and opposite hand cannot touch your
body. Arm must be locked out overhead at the completion of each rep. The dumbbell can
change hands anytime once the dumbbell is below the shoulder. No changing overhead or in
front of face.
● RX athletes will use 50/35
● Scaled athlete will use 35/20
● Master Athletes will use 40/25
At 16:00 all athletes must stop moving and rower handles will be put down. Judge will then
take the calories off the rower and add it to the score sheet. The score is calories plus total
reps. In case of a tie, the person with more calories will win.
Team captain will sign the score sheet and then exit the competition floor through designated
area.
At 00:00, when the timer goes off, 1 athlete will get on the rower and the remaining 3 athletes
will proceed to the rig for the first exercise, wall balls. They will have until 4:00 to complete as
many wall balls as possible, changing out when desired. Rower may not row past 4:00. Athletes
may not touch the rower screen. ALL ATHLETES MUST ROW.
● RX athletes will use 20/14 pound medicine ball aiming at 10ft target
● Scaled and Masters will use 14/10 medicine ball aiming at a 9ft target
At 4:00, athletes will run back behind their designated line and swap out athletes on the rower.
Once the switch is made, the remaining 3 athletes will proceed to the rig for chest to bar pull
ups. Rower will continue rowing for calories.
● RX athletes must do chest to bar pull ups(chest must make contact with the bar).
● Scaled and Master athletes will perform pull-ups (chin must clear the bar).
At 8:00 athletes will again run back and cross their designated line and swap out athletes on the
rower. Once the switch is made, the remaining 3 athletes will proceed to the rig for toes to bar
(TTB). Rower will continue rowing for calories.
● RX must perform TTB. Toes from both feet MUST make contact with the bar for the rep
to count
● Scaled will perform knee raises.
● Master athletes have the choice, as a team. It MUST be declared before the beginning of
the WOD and cannot change for the duration of the workout. A master athlete will get 2
reps for every 1 TTB, or 1 rep for 1 knee raise. Knees must clear the hip crease.
● Feet must come behind midline of the bar when executing TTB and knee raises
At 12:00 athletes will run back behind their designated line and swap out athletes on the rower.
Once the switch is made, the remaining 3 athletes will proceed to the rig for the final
movement, alternating dumbbell snatches. Rower will continue rowing for calories. The
dumbbell must make contact with the ground each time and opposite hand cannot touch your
body. Arm must be locked out overhead at the completion of each rep. The dumbbell can
change hands anytime once the dumbbell is below the shoulder. No changing overhead or in
front of face.
● RX athletes will use 50/35
● Scaled athlete will use 35/20
● Master Athletes will use 40/25
At 16:00 all athletes must stop moving and rower handles will be put down. Judge will then
take the calories off the rower and add it to the score sheet. The score is calories plus total
reps. In case of a tie, the person with more calories will win.
Team captain will sign the score sheet and then exit the competition floor through designated
area.
WOD #2
Ladder Of Lifts
12 Minute EMOM Barbell Ladder
Athletes will work through a ladder of increasing weight, performing either a snatch or clean & jerk. One minute will be spent at each bar attempting to make ONE successful lift, with one minute rest between. If the athlete cannot complete a snatch or clean & jerk, they may perform as many deadlifts as possible in the remaining time at that barbell. Once deadlifts have been executed, the athlete may not progress further in the ladder. If the final barbell is reached, athletes may complete a snatch or clean & jerk and deadlift AMRAP in the available time.
Scoring
Snatch = 10 points
Clean & Jerk = 5 points
Deadlift = 1 points
Score is Snatch + Clean & Jerk score
Tiebreak is Deadlift score
Rx Men 95-135-185-205-225-245 lbs.
Rx Women 65-85-125-155-175-195 lbs.
Scaled Men 65-95-135-155-185-205 lbs.
Scaled Women 45-55-75-95-125-145 lbs.
Masters Men 65-95-135-155-185-205 lbs
Master Women 45-55-75-95-125-145 lbs
If you miss an attempt you can attempt it again or go directly into deadlifts. You also do not have to attempt a clean & Jerk or Snatch, you may choose to deadlift for the entire minute. You are just not allowed to proceed from that bar.
WOD #3
Thrust In Time
100 Synchro Thrusters for Time
Teams will complete 100 synchro thrusters for time. One pair of athletes will perform thrusters while the other pair rests. Barbells will be lined up side by side so you may need assistance from your resting teammates to keep the synchronization.
Each time the bar is set down athletes will switch places after completing 5 synchro bar-facing-burpees (two athletes per 1 bar for burpees) and all four athletes must be synchronized regardless of division. Then, the previously resting pair begin thrusters. Continue to switch until 100 synchro thrusters have been completed or 10 minute time cap.
*Bar may NOT be passed from athlete to athlete
*RX - must jump over bar (synchronized)
*Scaled - can step over (synchronized)
*Masters - can step over (synchronized)
Rx Men 135 lbs.
Rx Women 95 lbs.
Masters Men 115 lbs.
Master Women 75 lbs.
Scaled Men 95 lbs.
Scaled Women 65 lbs.
*The masters division is intended for athletes who may not be contenders at the Rx level, but possess the skills and ability to perform the Rx or near-Rx workouts and wish to compete in a more balanced field against their peers. The difference between scaled and masters divisions is this skill level. Scaled, in contrast to masters workouts, are designed to allow competition between less experienced or newer athletes unhindered by heavier or more technical movements.
Teams will complete 100 synchro thrusters for time. One pair of athletes will perform thrusters while the other pair rests. Barbells will be lined up side by side so you may need assistance from your resting teammates to keep the synchronization.
Each time the bar is set down athletes will switch places after completing 5 synchro bar-facing-burpees (two athletes per 1 bar for burpees) and all four athletes must be synchronized regardless of division. Then, the previously resting pair begin thrusters. Continue to switch until 100 synchro thrusters have been completed or 10 minute time cap.
*Bar may NOT be passed from athlete to athlete
*RX - must jump over bar (synchronized)
*Scaled - can step over (synchronized)
*Masters - can step over (synchronized)
Rx Men 135 lbs.
Rx Women 95 lbs.
Masters Men 115 lbs.
Master Women 75 lbs.
Scaled Men 95 lbs.
Scaled Women 65 lbs.
*The masters division is intended for athletes who may not be contenders at the Rx level, but possess the skills and ability to perform the Rx or near-Rx workouts and wish to compete in a more balanced field against their peers. The difference between scaled and masters divisions is this skill level. Scaled, in contrast to masters workouts, are designed to allow competition between less experienced or newer athletes unhindered by heavier or more technical movements.
