Week 1
Aug 15 - Aug 21

Cardio Lifts
Division I

Workout

4 athletes on each team will complete:

AMRAP in 2 minutes:

  • Burpees over the bar

Straight into
4 minutes to find:

  • 2 Rep Max Front Squat

Scoring

Score: Total Points (1 point / burpee + 1 point per lb Front Squatted)

Spread*: 100 Points

2 points: Team with most points

1 point: Team that beats spread

0 Points: If team loses by more than spread

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

*Spread = the number of points (or time) a team has to win (or not lose) by to claim the bonus point.


Standards

  • All movements follow typical standards
  • Front squat barbell must begin on floor for OTB burpees (can have any weight pre-loaded)
  • Then bar must be cleaned up to rack to begin squats (weight can be adjusted at any time)

Teamwork
Division I

Workout

Team of 4 works together. For time:

  • 30x Synchronized Over Head Lunge: 95 / 65lb barbell
  • 30x Synchronized Thrusters: 95 / 65lb barbell
  • 30x Synchronized Toe To Bar

Scoring

Spread: 1:00 Minute

2 points: Team with best time

1 point: Team that beats spread

0 Points: If team loses by more than spread


Standards

Over Head Lunge: Weight must be overhead (not locked out) to begin movement, all athletes must touch back knee to the ground at the same time before standing up. All athletes must be standing before the next rep begins.

Thrusters: All athletes must be standing with arms and legs locked out and weight overhead at the beginning and end of each rep.

Toe to Bar: All athletes must complete the same number or reps while hanging from the bar (toes do not need to synchronize). If an athlete drops off before another athlete is finished, the lowest number completed by all athletes will count.

Do Work
Division I

Workout

Team of 4 works together. For time:

  • 1 Athlete may be rowing at all times and another athlete will be 'wodding'
  • Athletes may switch at any time
  • Both parts will happen simultaneously
  • If one part finishes before the other, it will then be 1 athlete working at a time until completion.
  • The clock stops when all the work has been completed.

For Time

  • 2500m Row

*Simultaneously with: *

  • 100x Wallballs (20 / 14 to 10')
  • 100x Kettlebell Swing (24 / 16kg) American
  • 60x Pullups (CTB / Regular)

The time is completed when both the row & wod have been completed.


Scoring

  • 2 points for winning
  • 1 point for winning by over 1 minute OR losing by less than 1 minute
  • 0 points for losing by over 1 minute

Cardio Lifts
Division II

Workout

4 athletes on each team will complete:

AMRAP in 2 minutes:

  • Burpees over the bar

Straight into
4 minutes to find:

  • 2 Rep Max Front Squat

Scoring

Score: Total Points (1 point / burpee + 1 point per lb Front Squatted)

Spread*: 100 Points

2 points: Team with most points

1 point: Team that beats spread

0 Points: If team loses by more than spread

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

*Spread = the number of points (or time) a team has to win (or not lose) by to claim the bonus point.


Standards

  • All movements follow typical standards
  • Front squat barbell must begin on floor for OTB burpees (can have any weight pre-loaded)
  • Then bar must be cleaned up to rack to begin squats (weight can be adjusted at any time)

Teamwork
Division II

Workout

Team of 4 works together. For time:

  • 30x Synchronized Over Head Lunge: 65 / 45lb barbell
  • 30x Synchronized Thrusters: 65 / 45lb barbell
  • Synchronized Medball Situps 20 / 14lb

Scoring

Spread: 1:00 Minute

2 points: Team with best time

1 point: Team that beats spread

0 Points: If team loses by more than spread


Standards

Over Head Lunge: Weight must be overhead (not locked out) to begin movement, all athletes must touch back knee to the ground at the same time before standing up. All athletes must be standing before the next rep begins.

Thrusters: All athletes must be standing with arms and legs locked out and weight overhead at the beginning and end of each rep.

Medball situps: The ball must start touching the ground ahead of athletes' feet, and touch the floor behind their heads at the same time before returning to sitting.

Do Work
Division II

Workout

Team of 4 works together. For time:

  • 1 Athlete may be rowing at all times and another athlete will be 'wodding'
  • Athletes may switch at any time
  • Both parts will happen simultaneously
  • If one part finishes before the other, it will then be 1 athlete working at a time until completion.
  • The clock stops when all the work has been completed.

For Time

  • 2500m Row

*Simultaneously with: *

  • 100x Wallballs: 20/14 to 9'
  • 100x Kettlebell Swing: 24 / 16kb american
  • 60x Pullups: Regular/Nude optional

The time is completed when both the row & wod have been completed.


Scoring

  • 2 points for winning
  • 1 point for winning by over 1 minute OR losing by less than 1 minute
  • 0 points for losing by over 1 minute

Cardio Lifts
Division III

Workout

4 athletes on each team will complete:

AMRAP in 2 minutes:

  • Burpees over the bar

Straight into
4 minutes to find:

  • 2 Rep Max Front Squat

Scoring

Score: Total Points (1 point / burpee + 1 point per lb Front Squatted)

Spread*: 100 Points

2 points: Team with most points

1 point: Team that beats spread

0 Points: If team loses by more than spread

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

*Spread = the number of points (or time) a team has to win (or not lose) by to claim the bonus point.


Standards

  • All movements follow typical standards
  • Front squat barbell must begin on floor for OTB burpees (can have any weight pre-loaded)
  • Then bar must be cleaned up to rack to begin squats (weight can be adjusted at any time)

Teamwork
Division III

Workout

Team of 4 works together. For time:

  • 30x Synchronized Over Head Lunge: 45 / 25lb barbell
  • 30x Synchronized Thrusters: 45 / 25lb barbell
  • Synchronized Abmat Situps

Scoring

Spread: 1:00 Minute

2 points: Team with best time

1 point: Team that beats spread

0 Points: If team loses by more than spread


Standards

Over Head Lunge: Weight must be overhead (not locked out) to begin movement, all athletes must touch back knee to the ground at the same time before standing up. All athletes must be standing before the next rep begins.

Thrusters: All athletes must be standing with arms and legs locked out and weight overhead at the beginning and end of each rep.

Abmat situps: Athletes must sit in a circle and 'high 5' or touch hands in the center of each rep.

Do Work
Division III

Workout

Team of 4 works together. For time:

  • 1 Athlete may be rowing at all times and another athlete will be 'wodding'
  • Athletes may switch at any time
  • Both parts will happen simultaneously
  • If one part finishes before the other, it will then be 1 athlete working at a time until completion.
  • The clock stops when all the work has been completed.

For Time

  • 2500m Row

*Simultaneously with: *

  • 100x Wallballs: 14/8 to 10'
  • 100x Kettlebell Swing: 24/16 Russian OR 16/12 American
  • 60x Pullups: Blue Band / Ring Row or mutually agreed mods

The time is completed when both the row & wod have been completed.


Scoring

  • 2 points for winning
  • 1 point for winning by over 1 minute OR losing by less than 1 minute
  • 0 points for losing by over 1 minute