Date/time

Thu Sep 19th at 8:00pm

Location

Raincity Athletics


Events

Row'n around Front Squats V2
Division Scaled

4 athletes on each team will complete:

  • AMRAP in 90 seconds:
  • Calorie Row (double points)

Straight into:

  • 3.5 minutes to find:
  • 3x Front Squat

Back into:

  • AMRAP in 2 minutes:
  • Calorie Row (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
Front squats are done from the rack & the hip must pass below paralelell

Synchronized Legday V2
Division Scaled

2 Teams of 2 Athletes will complete synchronized:

12 min AMRAP

  • 20x Overhead Lunge (45/25)
  • 15x Wallballs (20/14 @ 9')

Scoring

Score: Team with most reps

Spread: 50 reps

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

Flow

Synchronization means the athletes must stay within 1-2 reps of eachother & cannot go to the next movement until their partner has also finished
The first 2 thletes will both complete 20 overhead lunges (10 / leg) followed by the wallballs
Then the 2nd pair of 2 athletes will do the same

Standards

All movements follow typical standards
Lunges begin and end with the athlete standing tall with the feet, hips, shoulders, and bar in a straight line
Lunges are NOT walking, athletes may step forward or back
Wallballs will be done with a bum ball to ensure easy rep counting

Push & Pull & Peddle
Division Scaled

A Team of 4, with 1 athlete working and 1 athlete Assault Biking:
10 minute AMRAP:

5, 10, 15, 20... reps of:

  • Power Snatch (75/50)
  • Hand Release Pushups (rx / banded)
  • Clean & Jerk (105/75)
  • Pullups (Jumping CTB / jumping COB)

AND Max CAL Assault (sub: Row)

Scoring

Score: Total reps + CALs completed

Spread: 40 Points

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, one athlete will begin on the assault bike and another will begin power snatch
The athletes may switch in and out at any time, in any order, as long as there is always only one athlete working at the workout, and one on the assault bike
Athletes must tag in / out to switch any movements

Standards

All movements follow typical standards
Pushups will be performed hand release for men, and rx for women, scaled may use a nude band for assistance
Jumping pullups are setup where the athletes stand with hands at full extension overhead, and the bar falls just below the palm of their hand / on the wrist
COB Pullups are Chin Over Bar pullups for men - the chin must pass the vertical (not just horizontal) plane of the bar
note: if both teams agree, scaled teams may choose to do rx/banded pullups (home team captain has final say)