– Workouts –

February/March 2020

*Check the locations page for dates in your area!*

GENERAL INFORMATION

Movement Standards

Bench Press

Teams are required to have one athlete spotting at all times. Each rep of the bench press begins and ends with the arms at full extension. Spotters may assist in getting the barbell to the starting locked out position, but athletes must show control before beginning the repetition. There are no requirements for width of grip on the barbell, however athlete’s thumbs must be wrapped around the bar. At the bottom, the barbell must make contact with the chest. The athlete’s feet must remain in contact with the floor and the athlete’s glutes must remain in contact with the bench for the duration of the rep. If the spotter is used at any point during a repetition, it will not count.

Workout Description

Workout Description

Teams will have 8 minutes to establish each athlete’s 3 rep max bench press. The team’s score will be the sum of all three athletes’ heaviest successful lifts.

Athletes will begin standing away from the bench with an empty barbell. At the call of go, all athletes may help load the barbell to their desired weight. One resting athlete must return to the starting area, while the other resting athlete remains to spot the attempt.

A spotter is required for all attempts. Each athlete may make multiple attempts. However, all three teammates must establish their max within the same 8 minute period.

Note: The minimum weight change is 5 lbs. (2.5 lb. plates); no fractional plates are allowed and clips must be used.

Women Scaled
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Men Scaled
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Women Intermediate
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Men Intermediate
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

GENERAL INFORMATION

Movement Standards

Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell ground to overhead. Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with the chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete may snatch or clean & jerk both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Please note, the athlete may “swing” the dumbbells between their legs to help build momentum to get them overhead.

Box Jump Over/Box Over

The box jump-over starts with the athlete on the floor and finishes with the athlete jumping over the box. There is no requirement for the athlete 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 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. Lateral jumps are allowed.

Scaled athletes may step up and over.

Workout Description

Workout Description

Event 2 will begin after a 4 minute rest that follows Event 1. This event begins with all 3 athletes in the starting box. Throughout the event, 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, athlete 1 will advance to their designated pair of dumbbells and complete 4 Devil Press. They will then move to their box and complete 8 box jump overs, then tag the second athlete who may then begin their work. Once the third athlete has completed their round, they will tag the first athlete who will then begin their second round. Athletes will continue this cycle of 4 devil press & 8 box jump overs for the 8 minute duration. The team’s score will be the total reps completed when time is called.

Women Scaled
8min AMRAP

4 Devil Press (20lbs)
8 Box Overs (20in)

*Athletes must complete full rounds

Men Scaled
8min AMRAP

4 Devil Press (35lbs)
8 Box Overs (24in)

*Athletes must complete full rounds

Women Intermediate
8min AMRAP

4 Devil Press (35lbs)
8 Box Jump Overs (20in)

*Athletes must complete full rounds

Men Intermediate
8min AMRAP

4 Devil Press (50lbs)
8 Box Jump Overs (24in)

*Athletes must complete full rounds

THROWDOWN LOCATIONS

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