Workouts will be done individually
Workout 1:
2 rounds for time:
- Row 500 M
- Run 800 M
Damper can be on any setting. If it rains, we will do shuttle runs.
Workout 2:
In 8 minutes, find a 1 rep max power clean. Bar must begin on the ground and you must finish with the knees and hips locked out with the elbows in front of the bar. If your hips pass below parallel as you receive the bar, it is a no rep.
Workout 3:
For total time:
2 rounds of:
- 5 power cleans(135/95)
- 3 wall walks
- 5 power cleans(135/95)
- 3 wall walks
- 15/12 bike calories
- Rest 2 minutes, then:
2 rounds of:
- 5 thrusters(115/75)
- 10 lateral burpees over the bar
- 5 thrusters(115/75)
- 10 lateral burpees over the bar
- 15/12 bike calories
Scaled weights: 115/75 power clean, 96/65 thruster
- For RX wall walks, athletes will begin with the hands in a push-up position where their forearm is vertical. We will mark that spot with tape. Feet must be off the ground and on the wall before hands begin to move. There will be a piece of tape on the ground near the wall that both hands must touch(same distance as the Open). On the way down, athletes must touch the tape where the hands are marked before the feet touch the ground
- For scaled wall walks, there will be a piece of tape that is further away from the wall so athletes will not have to walk as far. Same beginning and finishing rules apply.
- For the power cleans, elbows must show in front of bar at the top, with knees and hips locked out.
- For the thrusters, hips must pass below parallel at the bottom, and knee, hips, and elbows must be locked out with head through the shoulders at the top. You can squat clean the first rep.
- For the burpees, chest must touch the ground. You can one foot hop over the bar, but both feet must be off the ground at the same time on each rep. You do not have to stand all the way up. Scaled can step over.
- While resting, judges/volunteers will change the weight on the bar. Judges will keep track of rest time to make sure it is exact.
