Week 2
Jan 22 - Jan 29

Row Row Row Your Squat
Division II

4 athletes on each team will complete:

  • AMRAP in 4 minutes:
  • Calorie Row

Straight into:

  • 3 minutes to find:
  • 3 Rep Max Front Squat

Scoring

Score: Total Points (1 point / cal + 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

Thrust, Swing & Thrust S'more
Division II

2 Teams of 2 Athletes will complete:
Each team of athletes must complete the same number of reps.

10 minute AMRAP:

  • 50x Wallballs (20/14 @ 9')
  • 50x Kettlebell Swings (24/16 kg - American)
  • 50x Thrusters Round 1: (75/45 lb)(Round 2: 95/65)

Scoring

Score: Total reps completed.

Spread: 50 reps

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

Flow

At 3, 2,1, go - the first team of 2 athletes (A&B) will begin AMRAP Wallballs at the same time.
If athlete A completes 30 wallballs, Athlete B must also complete 30 wallballs (total reps must sync, reps do not have to be done in sync)
If athlete A completes 30 wallballs and athlete B only completes 20, then they only get credit for 20 reps for that set.
The team of 2 may tag in the other team of 2 at any time.
At the completion of each 'set' the judge should yell out the total reps that were counted / completed.
Any athletes (or spectators) may help increase the bars weight (for round 2), weight stays the same if a 3rd round is completed.

Standards

All movements follow typical standards

Communication Station
Division II

All 4 Athletes will complete together:

3 rounds for time:

  • 15x Burpees onto plate High 5s
  • 30x Synchro Overhead Plate Lunge (45/25)(15/leg)

Scoring

Score: Total Time

Spread: 60 seconds

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

Flow

At 3, 2, 1, go all 4 athletes will begin the burpees, they must burpee behind their plate, and then all 4 high 5 while standing on top of their plates to complete each rep.
The athletes will all then get their plate overhead, and begin the lunges together
The athletes must all have 1 knee on the ground at the same time, then all be standing at full extension at the same time.
A judge/teammate/spectator must call 'up' once all 4 athletes have a knee touching the ground and their hands overhead and 'down' once all 4 athletes are standing at extension.

Standards

All movements follow typical standards
Plates must stay overhead but are not required to be 'locked out' (but cannot be resting on their head)
Forward or back stepping lunges are allowed

Row Row Row Your Squat
Division III

4 athletes on each team will complete:

  • AMRAP in 4 minutes:
  • Calorie Row

Straight into:

  • 3 minutes to find:
  • 2 Rep Max Front Squat

Scoring

Score: Total Points (1 point / cal + 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

Thrust, Swing & Thrust S'more
Division III

2 Teams of 2 Athletes will complete:
Each team of athletes must complete the same number of reps.

10 minute AMRAP:

  • 50x Wallballs (16/12 @ 9') or (14/10 @ 10')
  • 50x Kettlebell Swings (16/12 kg - American) or (24/16 kg - Russian)
  • 50x Thrusters Round 1: (65/35 lb)(Round 2: 85/55)

Scoring

Score: Total reps completed.

Spread: 50 reps

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

Flow

At 3, 2,1, go - the first team of 2 athletes (A&B) will begin AMRAP Wallballs at the same time.
If athlete A completes 30 wallballs, Athlete B must also complete 30 wallballs (total reps must sync, reps do not have to be done in sync)
If athlete A completes 30 wallballs and athlete B only completes 20, then they only get credit for 20 reps for that set.
The team of 2 may tag in the other team of 2 at any time.
At the completion of each 'set' the judge should yell out the total reps that were counted / completed.
Any athletes (or spectators) may help increase the bars weight (for round 2), weight stays the same if a 3rd round is completed.

Standards

All movements follow typical standards

Communication Station
Division III

All 4 Athletes will complete together:

3 rounds for time:

  • 15x Burpees onto plate High 5s
  • 30x Synchro Overhead Plate Lunge (25/15)(15/leg)

Scoring

Score: Total Time

Spread: 60 seconds

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

Flow

At 3, 2, 1, go all 4 athletes will begin the burpees, they must burpee behind their plate, and then all 4 high 5 while standing on top of their plates to complete each rep.
The athletes will all then get their plate overhead, and begin the lunges together
The athletes must all have 1 knee on the ground at the same time, then all be standing at full extension at the same time.
A judge/teammate/spectator must call 'up' once all 4 athletes have a knee touching the ground and their hands overhead and 'down' once all 4 athletes are standing at extension.

Standards

All movements follow typical standards
Plates must stay overhead but are not required to be 'locked out' (but cannot be resting on their head)
Forward or back stepping lunges are allowed