Mother Fletchers - Individuals
|
Rx |
Intermediate |
35-44 |
45+ |
Scaled |
Teens |
|
3 Rounds 21 Deadlifts 14 Box Jump Overs 7 Wall Walks Deadlift: 185/125 BJO: 24 / 20 WW: 60” / 55” |
3 Rounds 21 Deadlifts 14 Box Jump Overs 5 Wall Walks Deadlift: 155 / 105 BJO: 24 / 20 WW: 60” / 55” |
3 Rounds 21 Deadlifts 14 Box Jump Overs 5 Wall Walks Deadlift: 155 / 105 BJO: 24 / 20 WW: 60” / 55” |
3 Rounds 21 Deadlifts 14 Box Jump Overs 5 Wall Walks Deadlift: 155 / 105 BJO: 24 / 20 WW: 60” / 55” |
3 Rounds 21 Deadlifts 14 Box Jump Overs 7 Wall Walks Deadlift: 135 / 95 BJO: 20 / 20 WW: 30” /22.5” |
3 Rounds 21 Deadlift 14 Box Jump Overs 5 Wall Walks Deadlift: 135 / 95 BJO: 20 / 20 WW: 60” / 55” |
Workout Flow:
This workout has one scoring opportunity. The workout begins at the call of go, where athletes will be stationed at the start line. Athletes will progress to the barbell to perform the prescribed work for the deadlifts. Once the deadlift work is completed, the athletes will move to the box for the prescribed work of box jump overs (Scaled may step). Once the box jump over work is completed, they will progress to the rig for the wall walks. Athletes will complete a total of 3 rounds - at the end of the third round they will sprint through the finish line where the time will be recorded.
Time Cap: 8 minutes
Score: Total time to complete the prescribed work
Tie Breaker: N/A
Special Instructions: Shorty bars will be used for the deadlifts
Movement Standards:
Deadlifts: The barbell starts on the ground. The athlete's hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
Box Jump Overs: The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box and jump or step up on the corner. A lateral jump over the box (starting with the feet parallel to the box) IS permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Jumping over the box is NOT allowed. There is no requirement to stand tall while on the top of the box. Scaled is allowed to step over if they choose, however both feet MUST touch the top of the box.
Wall Walks: Every rep begins with the athlete lying down, with their chest, feet and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line before the athlete may descend. Any part of the hand may touch the tape line. Scaled distance will be cut in half.
------------------------------------Barracuda - Teams
|
Rx |
Intermediate |
Masters (CoEd Only) |
Scaled |
|
Partners A & B 50 Deadlifts 30 Box Jump Overs 20 Wall Walks Deadlift: 275 / 185 BJO: 24 / 20 WW: 60” / 55” |
Partners A & B 50 Deadlifts 30 Box Jump Overs 16 Wall Walks Deadlift: 245 / 165 BJO: 24 / 20 WW: 60” / 55” |
Partners A & B 50 Deadlifts 30 Box Jump Overs 16 Wall Walks Deadlift: 245 / 165 BJO: 24 / 20 WW: 60” / 55” |
Partners A & B 50 Deadlifts 30 Box Jump Overs 16 Wall Walks Deadlift: 185 / 125 BJO: 20 / 20 WW: 30” / 22.5” |
|
Partners C & D 50 Deadlifts 30 Box Jump Overs 30 yard Handstand Walk Deadlift: 275 / 185 BJO: 24 / 20 WW: 60” / 55” |
Partners C & D 50 Deadlifts 30 Box Jump Overs 15 yard Handstand Walk Deadlift: 245 / 165 BJO: 24 / 20 WW: 60” / 55” |
Partners C & D 50 Deadlifts 30 Box Jump Overs 15 yard Handstand Walk Deadlift: 245 / 165 BJO: 24 / 20 WW: 60” / 55” |
Partners C & D 50 Deadlifts 30 Box Jump Overs 16 Wall Walks Deadlift: 185 / 125 BJO: 20 / 20 WW: 60” / 55” |
Workout Flow:
This workout begins with all athletes on the starting mat. Teams will be working in pairs of two and may break the reps however they choose within their pair. At the call of go, athletes A & B will move to the barbell to perform the prescribed work - once the deadlifts have been completed, they will move to the box to perform the prescribed box jump over work (Scaled may step). At completion of the box jump over, they will move to the rig for wall walks and once completed will sprint back to the start line tagging in athletes C & D. C & D will follow the same flow, however, for the Rx / Intermediate / Masters division, they will perform handstand walks instead of wall walks.
Time Cap: 10 minutes
Score: Total time to complete the prescribed work
Tie Breaker: N/A
Special Instructions: Shorty bars will be used for the deadlifts. CoEd teams can pair up however they like - there will be male and female barbells loaded.
Movement Standards:
Deadlifts: The barbell starts on the ground. The athlete's hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar.
Box Jump Overs: The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box and jump or step up on the corner. A lateral jump over the box (starting with the feet parallel to the box) IS permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Jumping over the box is NOT allowed. There is no requirement to stand tall while on the top of the box. Scaled is allowed to step over if they choose, however both feet MUST touch the top of the box.
Wall Walks: Every rep begins with the athlete lying down, with their chest, feet and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line before the athlete may descend. Any part of the hand may touch the tape line. For Scaled Division, Partners A&B will be half the distance, while Partners C&D will be full distance.
Handstand Walk: Kick up with both hands behind the mark (entire hand, including palm and fingers). Athletes must walk forward. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
