BG1

AMRAP "CINDY"

• Score: Total reps (NOT TOTAL ROUNDS, EVERY REP COUNT TOWARDS THE FINAL SCORE)

• TC: 8MIN

• TB: Time at end of round 8

Cindy:

1 round of Cindy consists of:

• 5 Chest 2 Bar

• 10 Push-ups

• 15 Squats

Rx: Chest 2 Bar

Scaled: Pull-ups

Movement standards:

• Chest 2 Bar: Full extension below bar, Chest MUST HIT THE BAR. You can do kipping, butterfly, strict, as long as it covers the requirements mentioned before.

• Pullup: Full extension below bar, CHIN OVER BAR. You can do kipping, butterfly, strict, as long as it covers the requirements mentioned before.

• Push-up: The movement starts at full extension on top (Elbows locked and knees OFF THE GROUND) the Chest must touch the ground and the knees NEVER TOUCHES THE GROUND.

• Squat: The movement starts at full extension on top then hips must go BELOW KNEE LINE. One rep of squat counts when the athlete shows full extension on top (Hips, knees, chest extended)

BG2

FOR TIME: 100 thrusters

• Score: Total Time

• TC: 10 Min

• TB: Time at 50reps

ON THE MIN: 5 shoulder to overhead (Whichever, is valid: Shoulder press, Push press, push jerk, split jerk)

At min 0 (Beginning of workout) the athlete starts by doing thrusters. When the timer reaches a min, the athlete must do 5 S2OH (Whichever works: Shoulder press, push press, push jerk, split jerk)

If the timer reaches the min and the athlete is going trough a rep, the latter DOES NOT COUNT. Plan accordingly to stop before the min so you do not waste energy!

Rx: 115lbs/85lbs

Scaled: 95lbs/65lbs

BG3

CLEAN AND JERK: MAX WEIGHT

SCORE: MAX WEIGHT (LBS)

TC: 5MIN

TIE BREAK: PERCENTAGE

The percentage to register in the tie-break (TB) is the result from the final formula:

Maximum effective weight / Bodyweight = TB

If the Athlete is not able to register his/her Tie-break and ties with another competitor, then the athlete who did not entered the Tie-Break automatically loses.

• BEFORE STARTING THE WORKOUT, THE ATHLETE MUST SHOW HIS/HER BODYWEIGHT IN ORDER TO VALIDATE THE TIE-BREAK

• BEFORE STARTING THE VIDEO, THE ATHLETE MUST SHOW INITIAL WEIGHT TO LIFT (THERE IS NO MINIMUM REQUIRED TO START)

• THE ATHLETE CAN START THE WORKOUT WITH A LOADED

• THE ATHLETE CAN LIFT AS MANY TIMES AS POSSIBLE WHITHIN THE TIMEFRAME, THE GREATER WEIGHT WILL BE USED FOR SCORING PURPOSES.

• VALID REP: THE ATHLETE MUST SHOW FULL CONTROL OF THE BAR AT THE TOP WITH BODY FULLY EXTENDED (KNEES, ELBOWS LOCKED)