Capital City Games

AMRAP 12 Minutes:
P1: Max Calorie Bike
P2: Complete 1 Round of:
Dball Carry 25ft.
4 Dball Over & Jump Over Wall (48”/40” wall)
Dball Carry 25ft.
Park Run (just over 200m)
*MUST switch after 1 full round

RX MEN: 100LB (strongman sandbag)
RX WOMEN: 70LB (dball)
SCALED MEN: 70LB (dball)
SCALED WOMEN: 50LB (dball)

2 SCORES:
1. Total Bike Calories
2. Total Rounds and Reps Completed

Both athletes will start at the top of the stairs. At 3, 2, 1, Go…partner 1 will start on the bike and bike for max calories while partner 2 is working 1 round of the dball carries, wall and run. Runners MUST run through both set of flags on each end of the field. Once partner 2 completes a full round they will switch with partner 1. Continue switching after 1 round is complete or time expires.

SCORING:
Each 25ft. carry equals 1 rep. Each dball over/jump over wall equals 1 rep for a total of 4 reps. The park run equals 1 rep (must complete the full run to count). There are 2 scores for this workout. Total calories biked and total rounds and reps completed.

AMRAP 12 Minutes
P1: Max Calorie Bike
P2: Complete 1 Round of:
Dball Carry 25ft.
4 Dball Over & Jump Over Wall (48”/40” wall)
Dball Carry 25ft.
Park Run (just over 200m)
*switch after 1 full round

RX MEN: 100LB (strongman sandbag)
RX WOMEN: 70LB (dball)
SCALED MEN: 70LB (dball)
SCALED WOMEN: 50LB (dball)

2 SCORES:
1A. Total Bike Calories
1B. Total Rounds and Reps Completed

Both athletes will start at the top of the stairs. At 3, 2, 1, Go…partner 1 will start on the bike and bike for max calories while partner 2 is working 1 round of the dball carries, wall and run. Once partner 2 completes a full round they will switch with partner 1. Continue switching after 1 round is complete or time expires.

SCORING:
Each 25ft. carry equals 1 rep. Each dball over/jump over wall equals 1 rep for a total of 4 reps. The park run equals 1 rep (must complete the full run to count). There are 2 scores for this workout. Total calories biked and total rounds and reps completed.

For Time:
1250m/1000m Row (divide however)
Directly into…
CLEAN LADDER
Rx Men: 
5 reps @ 145
4 reps @ 165
3 reps @ 185
2 reps @ 215
1 rep @ 245

Open Men:
5 reps @ 115
4 reps @ 135
3 reps @ 155
2 reps @ 175
1 rep @ 185

Rx Women: 
5 reps @ 115
4 reps @ 135
3 reps @ 155
2 reps @ 175
1 rep @ 185

Open Women 
5 reps @ 75
4 reps @ 95
3 reps @ 105
2 reps @ 115
1 rep @ 135

Time Cap: 7 minutes
Tie Breaker: Row time

SCORING:
Total time to complete ladder
OR…
Time cap + missed reps (add :10 sec to time for each rep not completed)

Both athletes will start behind the rower. At 3, 2, 1…go, 1 athlete will start the row. 1250m for men and 1000m for women. You may divide the total distance however you would like. At the completion of the row athletes will work through the 5 bars (at prescribed weight and reps) of the clean ladder. Once the first bar is clear, the second athlete can step in and complete their reps. Athletes MUST stay in order. Athlete 2 MAY NOT pass Athlete 1. Power clean or squat clean is acceptable. Time will be recorded once both athletes clear all 5 bars or the 7 minute time cap expires. A :10sec penalty will be added to the cap for each rep not completed. Row time is your tie breaker. 

EVENT 3 

“Double Back”

Rx Divisions
FOR TIME
Time Cap: 16 minutes

50 WB Shots (20/14)
50 T2B
50 Deadlift (180/120)
50 Box Jump Overs (24/20)*
25 Synchronized Bar Facing Burpees
50 Box Jump Overs
50 Deadlift
24/16 Bar MU’s
50 WB Shots

*Must jump with two feet take off, land 2 feet on box and either jump or step off. Athletes do not need to come to full extension on top of box. Bar Facing Burpees, stepping over is not allowed.

Accumulate reps however you like between partners EXCEPT synchronized reps.

Scaled Divisions
FOR TIME
Time Cap: 16 minutes

50 WB Shots (14/10)
50 Knee Raises
50 Deadlift (135/95)
50 Box Jump Overs (24/20)*
25 Synchro Bar Facing Burpees
50 Box Jump Overs
50 Deadlift
50 Knee Raises
50 WB Shots

*May step up on box jump-overs. Both feet must be on top of the box and either jump or step off. Athletes do not need to come to full extension on top of box. Bar Facing Burpees, stepping over is not allowed.

Accumulate reps however you like between partners EXCEPT synchronized reps.

AMRAP 9 minutes
5L/5R Single Arm Synchro DB Thrusters
25’ Synchro OH Walking Lunge (right)
10 Synchro Pull-ups
25’ Synchro OH Walking Lunge (left)
25ea. DU’s (1 person works at a time)

RX Men: 50lb DB
RX Women: 35lb DB
Scaled Men: 35lb DB/Synchro Ring Rows/Singles
Scaled Women: 25lb DB/Synchro Ring Row/Singles

The synchronized reps will be credited at the top of each "synchro" movement. Both athletes must cross the line with both feet and finish with the DB locked out and under control to complete the lunge. The 25' lunge will be marked every 5'.

"RUN AWAY TRAIN"

FOR TIME:
1 minute Max Tire Flips
100’ High Bar Sled Push (together)
100’ Low Bar Sled Push
200’ Farmers Carry (accumulate distance)
200’ Sprint (together)
TIME CAP: 5 minute

SCORING:
Total time to complete the workout minus :01sec for every tire flip accumulated.
Example: 5:00 minus 10 Tire Flips (:10sec) = 4:50 total time
IF a team does not complete the workout in under 5:00:
Score= Cap plus :10sec penalty for each rep not completed. Every 100’=1 rep minus :01sec for every tire flip accumulated
Example: 5:00 plus :10sec (100’ sprint not completed) = 5:10 minus 10 Tire Flips (:10sec) = 5:00 total time

TIRE WEIGHT
Heavy

SLED WEIGHT (total weight)
RX Men: 193
Scaled Men: 148
RX Women: 148
Scaled Women: 128

FARMERS CARRY (total weight)
Rx Men: 222
Scaled Men: 142
Rx Women: 142
Scaled Women: 102

At 3, 2, 1…go, athletes will accumulate as many tire flips as they can in 1 minute. Athletes may flip together or in a you go, I go fashion. Athletes must keep the tire within the taped parameter. Every tire flip will take off :01sec of your total overall time. As soon as the 1 minute expires, athletes will move to the sled push. Working together, athletes will push the sled 100ft. using only the high bars (all 4 hands on the sled). They will return the sled 100ft. using only the low bar (all 4 hands on the sled). Farmer’s carry will take place with the Farmers Handles. Athletes will accumulate the 200ft however they like, 1 partner working at a time and holding only by the handles. Athletes must pass over the railroad ties going both down and back. If you fall off the RR tie, athlete must start back at the front of the tie to complete in an unbroken manner. Athletes will complete the workout with a 200ft. sprint. Athletes will sprint together and pass around the 100’ turn around marker. Time will stop when both athletes cross the finish line.