Date/time

Mon Sep 2nd at 4:00pm

Location

Driftwood Athletics


Events

Burpee Clean up the Jerk V3
Division Rx

4 athletes on each team will complete:

  • AMRAP in 90 seconds:
  • Burpees Over the Bar (double points)

Straight into:

  • 3.5 minutes to find:
  • 3x Clean & Jerk

Back into:

  • AMRAP in 2 minutes:
  • Burpees Over the Bar (normal points)

Scoring

Score: Total Points (1 point / rep + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
All 3 Clean & Jerk reps must be completed (locked out overhead) wthin ~:20 of the bar leaving the ground
If the jerk is missed, the athlete may re-attempt
Any style lift is accepted

Run, Throw, Pull V1
Division Rx

A Team of 4, with 1 athlete working and 1 athlete running at a time:

3 rounds For Time:

  • 80x Wallballs (20/14 @ 9')
  • 50x Pullups (rx / band)

Every athlete must complete a 200m run before beginning reps

Scoring

Score: Total time, or cap +1s for every rep not completed

Spread: :45

2 points: Team with best 'time'
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

  • at 3, 2, 1 go the first athlete will run 200m, when they return then will begin on the first round of wallballs + pullups
  • once the first athlete has returned from the run, the 2nd athlete may run
  • once the 2nd athlete returns from the run the first athlete MUST stop on wallballs + pullups, and the 2nd athlete begins
  • then the 3rd athlete will head out for their run, when they return the 2nd athlete MUST stop
  • The team does not have to continue running in the same order, but must continue running 200m before switching athletes for the entire workout.

Standards

  • All movements follow typical standards
  • there may only be 2 athletes working at a time (one running, one on reps), there may not be an athlete 'between' the run & reps
  • If the gym does not have a 200m running route, utilize whatever is closest OR sub 240/200m row

  • women may use a nude / thin band for pullups

Duos Leg Day Sprints V1
Division Rx

Teams of 2 athletes will work as 1

For Time:

  • 30/20 Calorie Assault Bike
  • 100' OH Walking Lunges (45/25)
  • 20x Box Jumps (24/20"")

Scoring

Score: Total Time

Spread: :60

2 points: Team with the fastest time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

  • at 3, 2, 1, go the first pair of athletes will begin on the assault bike
  • once both athletes have completed the assault bike, they will both move to the walking lunges
  • once both athletes have completed the walking lunges, they will move to the box jumps
  • once both athletes have completed the box jumps, the next 2 athletes will begin on the assault bike
  • When working as a pair, athletes may not move to the next movement until they have both completed the movement prior

Standards

  • All movements follow typical standards
  • Sub calorie row if assault bikes not available
  • Lunges: Plate must remain overhead at all times (does not require lockout), knees and hips must show full extension 'between' every step