This event is for Intermediate, Rx, Elite, and Masters athletes ONLY. It will be Sunday morning.

The event begins at the start/finish line. Chip timers will be worn by all athletes. Athletes will go in heats of about 30, 5 minutes apart.

Individuals will complete the entire course. Teams will have one member completing each leg.

Brief event description: (Scroll down for detailed description of each leg)

Leg 1- From the start line, athletes will run down the beach in hard sand, passing a cone with it on their left. They will then turn and enter the water, running/jumping/swimming around the first buoy. The athletes will then exit the water, run around another cone, then repeat the process for buoy number two. Leg 1 concludes at the marked flag, where the chip timer will be passed to the next athlete.

Leg 2- Athletes will run from the flag, turn at the cone, then enter the water and swim to Buoy 3, passing it on their right. They will then continue swimming straight across to Buoy 4, which they will pass on their right and turn for shore. Once complete, exit the water and run to the pier where the chip timer will be passed to the final athlete.

Leg 3- Athletes run from the pier to the start/finish line in the deep sugar sand. The route will be marked. Distance will be approximately 800m.

Details:

Buoys 1 and 2 (the Lifeguarding Runs) will be set at about 4 feet of depth at low tide, which will likely be less than 150 feet from shore. The tide will be coming in during the event, so later heats (Rx and Elite divisions) will see deeper water than the early goers. In years past, this buoy is primarily something you can run around, but in the later heats, a little swimming may be necessary for the last few meters.

The swim buoys will be further out than the lifeguard buoys. You will not be able to stand where you are swimming. It is a swim. 300 meters is half of last year’s distance, for those who were here last year.

The run back will be in deep sugar sand. No running in the hard stuff. Shoes or no shoes is your call.

The Bacon Beatdown 2019

Movement Standards:

Tailspin

Single Unders: A standard single under. Jump and pass the rope underneath your feet once before landing. Mute Sports Calf Ropes will be used for Beginner, Piglet, and Little Piglet divisions, and will be provided at the event. They are heavy. You may practice with them at the Mute tent before the event.

Double Unders: A standard double under. Jump and pass the rope underneath your feet twice before landing. Rx, Masters, Intermediates, and Teens must provide their own rope. Elites will use Heavy Ropes provided by Mute Sports. There will be two different sizes available at the event, and they will be distributed at the gate prior to your heat. You may practice with them at the Mute tent before the event.

Deadlifts: A standard deadlift. Lift starts from the ground, pick it up, stand to full lockout of knees and hips with shoulders clearly behind the bar. When returning the bar to the ground for a second rep, you may not actively punch the bar into the ground with bent elbows. If the bounce of the bar is eliminating half the lift, that’s cheating the stimulus, and it will be no rep.

-Switch Grip or Clean Grip are allowed.

-No ‘Punching’ on the return

-Lockout: Knees, Hips, shoulders behind bar.

GHD Sit-Ups: Athletes must lock both feet into the GHD, lean back and touch the ground with BOTH HANDS, then sit up and touch the foot pad with BOTH HANDS, completing one rep. You can stand up, get up and walk around, etc, for a rest, but you must lock in and start at the top for every rep.

-If you’re short, you will be provided a pad so you can touch.

-Adjustment of the GHD is up to you, and must be done before the event starts.

AbMat Sit-ups: The athlete will have an abmat under the small of their back. Lie down, touch the ground behind your head with both hands, then sit up until the shoulders pass the hips (90 degrees). Touching the feet/ground is not necessary.

Event flow, team specifications:

Tailspin: Teams

All movement standards are the same as listed for individuals.

Teams will have one athlete working, two resting, at all times. You may switch whenever you would like by running back to the start mat. When the working athlete reaches the start mat, a new athlete may go out to work, in any order.

Extra Crispy: Movements and Standards

Individuals

Hang Squat Clean:

Movement begins with the bar at the hips. Any hang variation is acceptable (high, above-the-knee, below-the-knee, so long as the bar doesn’t touch the ground). Athletes must pass below parallel with the bar in the front rack, then stand to full lockout.

-First rep must have a pause at the hips. You may not begin with a Squat Clean from the floor.

Front Squat:

(Beginners and Piglets/Lil Piglets): With the bar in the front rack position, with two hands on the bar, the athlete must pass below parallel and back up to full lockout.

-First rep may NOT be a squat clean. Only reps that start fully locked out with front rack position will count.

Ball Ground to Shoulder:

Movement begins with the ball on the ground. Athletes must pick it up, stand to full, and throw it over their shoulder at full extension. The ball is a Slamball from Valor Fitness.

­-Ball cannot go over sideways. It must pass over the top of the shoulder.

-Uncommon movement: Don’t game this. If you’re doing a weird limbo or something, no rep. Pick it up, stand up, get it over your shoulder. If it is uncommon and clearly cheating the stimulus, it will be no rep.

Jumping Lunges (Piglets and Little Piglets):

The movement begins with one knee on the ground. Athletes must jump, switch their feet, and land. The rep is complete when the opposite knee touches the ground.

-Athletes may not drag or slide their feet. The feet must clearly come off the ground for the switch to be made. See this video: https://sworkit.com/exercise/iron-mike

Teams

Hang Squat Clean:

Movement begins with the bar at the hips. Any hang variation is acceptable (high, above-the-knee, below-the-knee, so long as the bar doesn’t touch the ground). Athletes must pass below parallel with the bar in the front rack, then stand to full lockout. When cycling, you may bounce it, hinge it, flip it, whichever variant you’d like – make sure you stand all the way up..bringing the bar down for the next rep before returning to full standing lockout will result in a no rep.

-First rep must have a pause at the hips. You may not begin with a Squat Clean from the floor.

-You may switch however often you’d like, but you may NOT pass the bar. The bar must be dropped to the ground before a new athlete can begin working.

Front Squat (Beginners):

With the bar in the front rack position, with two hands on the bar, the athlete must pass below parallel and back up to full lockout.

-First rep may NOT be a squat clean. Only reps that start fully locked out in the front rack position will count.

-You may switch however often you’d like, but you may NOT pass the bar. The bar must be dropped to the ground before a new athlete can begin working.

Front Rack Hold:

Bar must be held at the shoulder, in the frontal plane. Two hands must be on the bar. Both traditional grip and arms-crossed grip are acceptable. You must stand upright.

Ball Ground to Shoulder:

Movement begins with the ball on the ground. Athletes must pick it up, stand to full, and throw it over their shoulder at full extension. The ball is a Slamball from Valor Fitness.

­-Ball cannot go over sideways. It must pass over the top of the shoulder.

-Uncommon movement: Don’t game this. If you’re doing a weird limbo or something, no rep. Pick it up, stand up, get it over your shoulder. If it is uncommon and clearly cheating the stimulus, it will be no rep.

-Two athletes will be allowed to stand by the ball. Stay in your lane. Any lifts made outside your lane will not count.

Ball hold: (ELITE ONLY):

Elites must hold the ball on the shoulder, and keep two hands on the ball. You may squat, bend, etc as much as you’d like, but two hands must stay on the ball, and it must be on the shoulder(s). You may NOT pass the ball to a teammate. It must go to the ground in order to switch.

Ball hold: (Rx/Mx/Intermediate/Beginner):

The ball must be held above the knees with two hands on the ball. You may squat, bend, etc as much as you’d like, but the ball must remain above the knee level, and you may not support yourself with anything other than your feet. You may NOT pass the ball to a teammate. It must go to the ground in order to switch.

Assault Bike:

The athlete on the bike may not work unless both ball and bar are being held. Athletes may switch whenever, and in whatever order they choose.