Team
|
Rx |
Intermediate | Masters CoEd |
Scaled |
|
10-min Clock Partner 1 15 Front Squats 185/105 60 yd Shuttle Run 12 Front Squats 205/125 60 yd Shuttle Run Partner 2 15 Front Squats 205/125 60 yd Shuttle Run 12 Front Squats 225/145 60 yd Shuttle Run Partner 3 12 Front Squats 225/145 60 yd Shuttle Run 9 Front Squats 255/155 60 yd Shuttle Run Partner 4 12 Front Squats 255/155 60 yd Shuttle Run 9 Front Squats 275/175 60 yd Shuttle Run All Partners Remaining Time - Max Reps Cleans 295/185 *2 Scoring Opportunities |
10-min Clock Partner 1 15 Front Squats 135/85 60 yd Shuttle Run 12 Front Squats 155/95 60 yd Shuttle Run Partner 2 15 Front Squats 155/95 60 yd Shuttle Run 12 Front Squats 175/105 60 yd Shuttle Run Partner 3 12 Front Squats 175/105 60 yd Shuttle Run 9 Front Squats 205/125 60 yd Shuttle Run Partner 4 12 Front Squats 205/125 60 yd Shuttle Run 9 Front Squats 225/145 60 yd Shuttle Run All Partners Remaining Time - Max Reps Cleans 245/155 *2 Scoring Opportunities |
10-min Clock Partner 1 15 Front Squats 115/65 60 yd Shuttle Run 12 Front Squats 135/85 60 yd Shuttle Run Partner 2 15 Front Squats 138/85 60 yd Shuttle Run 12 Front Squats 155/95 60 yd Shuttle Run Partner 3 12 Front Squats 155/95 60 yd Shuttle Run 9 Front Squats 175/105 60 yd Shuttle Run Partner 4 12 Front Squats 175/105 60 yd Shuttle Run 9 Front Squats 205/125 60 yd Shuttle Run All Partners Remaining Time - Max Reps Cleans 225/145 *2 Scoring Opportunities |
Workout Flow: At 3-2-1-Go, Partner 1 will sprint to the barbell and perform the required reps of Front Squats. Once completed, they will do a 60 yd shuttle run (30 yds down / 30 yds back). The run will finish at the barbell where they will perform another set of front squats at a heavier weight (Team members may assist in changing out the weight while the run is being performed). Once the second set of front squats is completed, (the athlete will perform another 60 yd shuttle run. Once finished the next partner will be tagged in for their work. This will continue until all 4 partners have performed the prescribed work. Once completed, they will perform max reps cleans in the remaining time (only one person can work at a time).
Tie Break: Time to complete first part
Movement Standards:
Run: The 60-yard shuttle run will be 30-yards out and around a flag, then back.
Front Squat: The movement begins with the barbell on the ground. The athlete must lift the barbell to the front rack position. A squat clean is permitted and can be counted as a successful front squat rep, so long as it meets the movement standards. The front squat standard includes: the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position, the athlete must then stand from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Clean: Each rep begins with the barbell on the ground. The athlete may perform a muscle clean, power clean, split clean or squat clean. The rep will be credited when the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar. If a split clean is performed, the athlete’s feet must be under the hips and in full lockout position before the rep will be credited.
Individual
|
Rx |
Intermediate | Mas 35-44 |
Mas 45+ |
Sc | Teens |
|
8-minute Clock 12 Front Squats 225/145 200m Run 9 Front Squats 255/155 200m Run 6 Front Squats 275/175 200m Run Remaining Time - Max Reps Cleans 295/185 *2 Scoring Opportunities |
8-minute Clock 12 Front Squats 185/105 200m Run 9 Front Squats 205/125 200m Run 6 Front Squats 225/145 200m Run Remaining Time - Max Reps Cleans 245/155 *2 Scoring Opportunities |
8-minute Clock 12 Front Squats 155/95 200m Run 9 Front Squats 185/105 200m Run 6 Front Squats 205/125 200m Run Remaining Time - Max Reps Cleans 225/145 *2 Scoring Opportunities |
8-minute Clock 12 Front Squats 135/85 200m Run 9 Front Squats 155/95 200m Run 6 Front Squats 185/105 200m Run Remaining Time - Max Reps Cleans 205/125 *2 Scoring Opportunities |
Workout Flow: At 3-2-1-Go, athletes will sprint to their barbell to perform the required reps of Front Squats. Once finished, they will take off on a 200m Run. Athletes will continue this until all the Front Squat reps and Runs have been completed. With the remaining time, athletes will perform max reps of cleans.
Tie Break: Time to complete first part
Movement Standards:
Run: The run will be a loop around the working area.
Front Squat: The movement begins with the barbell on the ground. The athlete must lift the barbell to the front rack position. A squat clean is permitted and can be counted as a successful front squat rep, so long as it meets the movement standards. The front squat standard includes: the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position, the athlete must then stand from the squat position with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.
Clean: Each rep begins with the barbell on the ground. The athlete may perform a muscle clean, power clean, split clean or squat clean. The rep will be credited when the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar. If a split clean is performed, the athlete’s feet must be under the hips and in full lockout position before the rep will be credited.
