– 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.

Coming Soon!

Coming Soon!

Coming Soon!