2016

WORKOUTS

SCALED

8 minutes to find 2 RM clean- (CANNOT drop the bar) ENTIRE TEAM- Everyone must complete at least one lift- there will be a male and female bar

1 minute transition

then-

MAX reps in 8 minutes:

Power cleans or Squat cleans (95/65)

*Athletes work for 2 minutes each then tag their teammates

RX

8 minutes to find 2 RM clean- ENTIRE TEAM

1 minute transition

then-

MAX reps in 8 minutes:

Squat cleans (155/105)- Power + Front squat IS permitted

*Athletes work for 2 minutes each then tag their teammates

SCALED

MF/MF PAIRS

20 Minute Time Cap:

As a Male/Female team complete:

40 Ring Rows
40 Calorie Row (switching every 10 calories)
40 Partner Deadlifts (2 45’s for male side; 45 and 25 for female side)
40 Synchronized Burpee Bar Hops

*** Each pair has a 10 minute time cap, if the pair gets time capped, they will proceed to the finish line and the next pair will begin.

RX

MF/MF PAIRS

20 Minute Time Cap:

As a Male/Female team complete:

40 Chest to bar pull-ups
40 Calorie Row (switching every 10 calories)
40 Partner Deadlifts (2 45’s + 25; 2 45’s for female side) *32 45b plates
40 Synchronized Burpee Bar Hop

10 Minute time cap for EACH pair.. This is a hard cap no exceptions. Second pair begins at 10:00 and the judge has returned to count reps.

SCALED

22 Minute Time Cap:

3 Rounds:

30 Front Squats 95/65 (synchronized male and female bar) (other two athletes hold balls)
120 Single Unders (two of 3 athletes hold the barbells)
30 Shoulder to Overhead 95/65 (synchronized male and female bar) (Other two hold balls)
200 meter run with slam ball (1 male Ball and 1 female Ball)

*If ball touches the ground at all throughout the workout, the entire team has a 5 burpee penalty

** Males and Females are working at the same time, however males and females must run together as a team. If the females finish the first round before the males finish, the females must wait until the males get done with the Shoulder to Overhead before running. TEAMS MUST RUN TOGETHER!

RX

22 Minute Time Cap:

3 Rounds:

30 Front Squats 115/75 (synchro at bottom and top) (ball hold)
120 Double Unders (barbells Hold)
30 Shoulder to Overhead 115/75 (synchro at the top) (ball hold)
200M run (with slam ball, 50/35)

*If ball or barbell touches the ground reps will not count, while holding the ball or barbell hips, knees, must be extended. You must be standing up right. Ball can be held on shoulder or in front of the body. ball cannot be held on the back.

* barbell MUST be held in the front rack position