Date/time

Thu Aug 29th at 8:00pm

Location

Raincity Athletics


Events

Burpee Clean up the Jerk V3
Division Scaled

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 Scaled

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

3 rounds For Time:

-80x Wallballs (14/8 @ 10')
-80x Jumping CTB / Jumping COB

With a 200m run buy-in before an athlete my begin 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
  • Once all 4 athletes have run once, the team can continue in any order

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
  • Jumping pullups begin with the hands extended overhead and the pullup bar should line up with the crease of the wrist, men much touch their chest to the bar, women must get their chin over the bar

Duos Leg Day Sprints V1
Division Scaled

Teams of 2 athletes will work as 1

For Time:

  • 30/20 Calorie Assault Bike
  • 100' OH Walking Lunges (25/15)
  • 20x Box Jumps (20/16"")

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
  • Athletes may choose to step up their box jumps