– Workouts –

September 14, 2019

Men Scaled
For Time – 9min cap

1-rep max complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

*Score is combined teammates total*

Men Intermediate
For Time – 9min cap

1-rep max complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

*Score is combined teammates total*

Women Scaled
For Time – 9min cap

1-rep max complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

*Score is combined teammates total*

Women Intermediate
For Time – 9min cap

1-rep max complex
Deadlift
Hang Clean
Front Squat
Shoulder to Overhead

*Score is combined teammates total*

GENERAL INFORMATION

Movement Standards

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any grip position is allowed, but the arms must be straight throughout. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

HANG CLEAN

The barbell will begin from the hang position, following the successful deadlift. During the hang portion, the barbell is not permitted to lower below the top of the knee. A hang muscle clean, hang power clean, hang squat clean or hang split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.

FRONT SQUAT

Each rep begins and ends with the bar in the front rack and in-line with the body. At the bottom, the hip crease must clearly extend below the top of the knee. At the top of the movement, the barbell must remain in the front rack with the hips, knees and arms fully extended and the bar directly over the center of the body.

SHOULDER TO OVERHEAD

The barbell will begin on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips to meet the requirement of elbow, shoulder, hips and knees all being fully extended and weight over the heels.

Workout Description

Workout Description

Teams will have 9 minutes to establish each athlete’s max complex of a deadlift, hang clean, front squat and shoulder to overhead. The team’s score is the sum of the three athletes’ heaviest successful lifts.

Athletes begin standing in starting box. At the start of the timer, all athletes may load the barbell to their desired weight. Resting athletes must return to the starting box before athlete 1 makes their attempt. Each athlete may make multiple attempts. However, all three teammates must establish their max complex within the same 9 minute period.

Note: The minimum weight change is 5 lb.; no fractional plates are allowed and clips must be used.

Men Scaled
12 minute AMRAP

6-9-12-15-18-ETC.
*Ring Rows
*Dumbbell Front Squats (35lbs)

Men Intermediate
12 minute AMRAP

6-9-12-15-18-ETC.
*Chest-to-Bar Pull-ups
*Dumbbell Front Squats (50lbs)

Women Scaled
12 minute AMRAP

6-9-12-15-18-ETC.
*Ring Rows
*Dumbbell Front Squats (20lbs)

Women Intermediate
12 minute AMRAP

6-9-12-15-18-ETC.
*Chest-to-Bar Pull-ups
*Dumbbell Front Squats (35lbs)

GENERAL INFORMATION

Movement Standards

RING ROW

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest. The athlete’s body will make an unbroken line from shoulders to ankles at the top of the rep.

CHEST-TO-BAR PULL-UP

This is a standard chest to bar pull-up. Dead hang, kipping, or butterfly pull-ups are allowed, as long as all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

DUMBBELL FRONT SQUAT

The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. The hand must remain in contact with the dumbbell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Workout Description

Workout Description

Only one athlete will be working at a time and teammates must rotate through in the same order for the entire event. At the call of go, the first athlete will perform 6 Chest-to-Bar Pull-ups/Ring Rows, then 6 Dumbbell Front Squats, then tag the second athlete who may then begin working. Once the third athlete has completed their round of 6s, they will tag the first athlete who will then begin their second round, this time performing 9 reps of each exercise. The team’s score is the total reps completed within the 12 minutes.

Men Scaled
15 minute cap

40 Synchro Knee Raises
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35lbs)
40 Synchro Box Overs (24in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35lbs)
40 Synchro Knee Raises

Men Intermediate
15 minute cap

40 Synchro Toes-to-Bar
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Box Jump Overs (24in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (50lbs)
40 Synchro Toes-to-Bar

Women Scaled
15 minute cap

40 Synchro Knee Raises
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (20lbs)
40 Synchro Box Overs (20in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (20lbs)
40 Synchro Knee Raises

Women Intermediate
15 minute cap

40 Synchro Toes-to-Bar
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35lbs)
40 Synchro Box Jump Overs (20in)
40 Synchro Single Arm Dumbbell Hang Clean & Jerk (35lbs)
40 Synchro Toes-to-Bar

GENERAL INFORMATION

Movement Standards

SYNCHRO TOES-TO-BAR/HANGING KNEE RAISE

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plain before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

For the hanging knee raise, the athlete must raise the knees above the height of the hips. Both athletes must have knees above the hips at the same time for the rep to count. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

SYNCHRO SINGLE ARM DUMBBELL HANG CLEAN & JERK

After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The repetition will count once both working athletes have reached lockout. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Athletes may switch arms as they desire.

SYNCHRO BOX JUMP OVER/BOX OVER

The synchronized box jump over begins with both athletes on the same side of the box. Both athletes will be using the same box, with the synchronization aspect taking place once both athletes have reached the other side of the box. For the box jump over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is 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. The second athlete must wait until the first athlete is touching the ground before they begin their box jump over. Each rep is counted when BOTH athletes are on the ground on the opposite side, where they may begin their next rep. Within the scaled division, athletes have the option to step over. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both athletes feet are on the other side of the box.

Workout Description

Workout Description

This workout begins with all athletes in starting box. At the call of go, two of three athletes will approach bar and begin their synchronized toes-to-bars/knee raises. Throughout the event, athletes are able to trade in and out of the starting box, however a physical tag must be displayed. The resting athlete must be in the box in order for working athletes reps to count.

Once 40 reps have been completed, athletes proceed to the synchronized dumbbell hang clean & jerks, where they will perform 40 repetitions. Each rep is counted once both athletes have their dumbbell is locked out overhead. Once 40 synchronized dumbbell hang clean & jerks are completed, athletes proceed to the synchronized box jump overs/box overs, where 40 reps will be completed. Once all box jump overs/box overs are completed, athletes will again perform 40 synchronized dumbbell hang clean & jerks followed by 40 synchronized toes-to-bar/knee raises. The workout ends when the 40th rep of the second round of toes-to-bar/knee raise is completed. The team’s score will be the time it takes to complete all 200 repetitions. There is a 15 minute cap. If athletes do not finish all 200 reps before the time cap, their score will be the number of reps completed.

 

Men Scaled
10 minute cap

3 Rounds Each
250 Meter Row
15 Thrusters (75lbs)

Men Intermediate
10 minute cap

3 Rounds Each
300 Meter Row
15 Thrusters (95lbs)

Women Scaled
10 minute cap

3 Rounds Each
200 Meter Row
15 Thrusters (55lbs)

Women Intermediate
10 minute cap

3 Rounds Each
250 Meter Row
15 Thrusters (65lbs)

GENERAL INFORMATION

Movement Standards

ROW FOR METERS

The athlete may begin the workout seated and strapped into the rower’s foot pedals, but may NOT grab the handle until the call of “GO.” The athlete must remain on the rower until the display reads the designated number of meters. Coasting over the required work IS ALLOWED. However, the athlete cannot make an attempt to get off the rower, such as un-strapping their feet or standing up until the display reaches the designated number of meters.

The monitor will be set to interval mode. This means that whenever the distance is accomplished, it will automatically reset to zero. Athletes are not permitted to touch the monitor.

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The barbell starts on the ground and no racks are allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Workout Description

Workout Description

This event will start with athlete one seated and strapped into the Concept 2 Rower’s foot pedals. At the call of go, athlete one will complete their given distance on the rower. Once the distance is completed, athlete one will advance to the barbell to complete their thruster reps. Once athlete one reaches the barbell, athlete two can move to the Concept 2 Rower to begin their row. Once athlete one completes their thrusters, they will return to the starting box. The athlete on the rower must stay strapped in until the athlete in front of them has returned to the starting box. Athletes will continue in this fashion until each athlete has completed 3 rounds.

Please note that only the thruster repetitions count towards your score. Your score will either be the time you finish the event or the number of total thruster reps completed. The time cap is 10 minutes.