5 Min AMRAP of:
9 Lateral Burpees Over Bar
5 Ground to Overhead
The workout begins with the athlete standing tall positioned laterally to the barbell. After completing 9 lateral burpees over bar the athlete will perform 7 deadlifts followed by 5 ground to overhead.
total number of repetitions completed
Lateral Burpees Over Bar – The athlete will start on one side of the barbell and must be positioned laterally to the bar. At the bottom of the burpee both the chest and thighs must make contact with the ground. The repetition ends with a two foot jump over the barbell.
Deadlift – This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
Ground to Overhead – The barbell must start on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Either a snatch or clean and jerk are both permitted.
Age Brackets & Scaling
35-39 & 40-44 @ 115/75
45-49 & 50-54 @ 95/65
55-59 & 60+ @ 65/45, step overs are permitted
As soon as the clock reaches 5 minutes and Workout 1 is complete, Workout 2 will begin with the same running clock. The athlete will have from 5:00 to 10:00 to complete Workout 2.
The same barbell must be used for both Workouts 1 and 2. The athlete must load their own barbell and may not receive assis- tance. There is no limit to the number of attempts within the 5-minute time limit.
5 Min to Establish Max Complex of:
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead
Thruster- Jerks are allowed
SCs are allowed but must perform 2nd FS
The weight you successfully complete for the thruster complex.
Clean – For the clean, the barbell begins on the ground. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Thruster-jerks are permitted as long as it is still one continuous movement from the bottom of the squat to overhead.
Shoulder to Overhead – A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
For time: (9 Min Cap):
40 Calorie Row
40 Box Jump Overs
30 Chest to Bar Pull Ups
30 Wall Balls
20 Hang Power Cleans
20 Front Squats
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. After rowing 40 calories the athlete will move on to the subsequent stations finishing each before moving to the next. the workout will end at the when the final rep of the front squat is completed or the the time cap of 9 minutes is reached.
this workout is done for time.
Rower – The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
Box Jump Overs – Each rep begins with a two-footed jump. (Step ups are not permitted only for Males/Females 55+). The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
Chest-to-Bar Pull Ups – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
Chin-Over-Bar Pull Up – This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.
Jumping Chest-to-Bar Pull Ups – The jumping chest-to-bar pull-up bar will be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top, the chest must clearly come into contact with the bar.
Jumping Chin-Over-bar Pull Ups – The jumping chin-over-bar pull-up bar will be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top, the chin must clearly break the horizontal plane of the bar.
Wall Balls – In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
Hang Power Clean – Each repetition must start from the hang, or any repetition taken from the ﬂoor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted.
Front Squat – The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.
At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
Age Brackets & Scaling:
35-40 & 40-44 @ 24/20, CTB , 20/14, 135/95
45-49 & 50-54 @ 20/16, Chin Over Bar Pull Up, 16/12, 95/65
55+, 60+ @ 65/45 @ 16/12, Jumping CTB Pull ups (open standard), 12/8, 65/45
35-40 & 40-44 @ 24/20, Chin Over Bar Pull Ups, 20/14, 135/95
45-49 & 50-54 @ 20/16, Jumping CTB(open standard), 16/12, 95/65
55+, 60+@ 65/45 @ 16/12, Jumping Pull Ups (open standard), 12/8, 65/45
90 sec to complete:
15 Stone Over Shoulder
Remaining time Max Double Unders
The workout begins with the athlete standing tall and the stone on the floor. After completing 15 stone over shoulders the athlete will perform max reps of double unders in the remaining time.
Score: Max reps (stones + rope)
Stone over Shoulder – The stone begins and the ground and may be picked up and brought over either shoulder for the completion of the rep. The stone can be lapped or hugged. If the stone does not pass over the top of either shoulder it will be considered a no rep.
Double Under – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.
Single Under – This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.
Age Brackets & Scaling:
35-40 & 40-44 @ 100/70, Double Unders
45-49 & 50-54 @ 70/40, Double Unders
55-59, 60+ @ 40/20, Single Unders