Party in the Park - Volume 1

Athlete 1: 4mins to Establish 1RM Snatch*
Athlete 2: Max Row Calories

* Rest 1Min

Athlete 2: 4mins to Establish 1RM Clean & Jerk*
Athlete 1: Max Row Calories

Scoring:
Part A = total combined weight lifted
Part B = total calories 

MOVEMENT STANDARDS:

Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

(Advanced: A full squat is required, The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position).

(Opens: A muscle snatch,power snatch or squat snatch may be used).

The lift is credited when at the top, the arms, hips and knees are fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

Clean & Jerk

For the C&J, the athlete must bring the bar from the ground to overhead with the athlete passing through two distict phases. The barbell must make contact with the shoulders. It is not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

(Advanced: A full Squat is required, The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position).

(Opens: A muscle clean, power clean or squat clean can be used).

The lift is credited when at the top, the arms, hips and knees are fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A Press, push press, push jerk or split jerk are all permitted as long as the required finish position is achieved.

Rowing

The athlete will start seated on the rower with hands behind their back until after the call of “3, 2, 1 ... go. the athlete will grab the handle and begin rowing. The calories are recorded when time is called after each athlete is finished, no pulling on the handle permitted after the buzzer has sounded.  

FOR Time: with a 12 minute CAP.

60 Zues Double Unders

M32/ W24 Calorie Echo Bike

18 Synchro Single DB Thrusters 22.5/15kg

24 Toes to bar

60 Zues Double Unders 

M32/ W24 Calorie Echo Bike  

18 Synchro Single DB Devils Press  

All reps are shared, except for the Synchro components:

Standards

Zues Rope: The rope passes completely under the feet twice for each jump. Once for Singles.

Synchro DB Thrusters: Dumbbell thrusters begins with dumbbells on the ground. Both athlete’s will hold one Dumbell in the front-rack position during the squat. The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The rep is credited when: Both athletes’ hips, knees, and arms are fully extended with the dumbbells directly over, or slightly behind the middle of their bodies. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. Both athletes must reach the lockout position together. If one athlete reaches lockout ahead of their partner, they may hold the dumbbells overhead and wait for their partner.

Toes to Bar: Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Wearing hand protection is permitted. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Synchro Devil Press: The movement begins with the athlete completing a burpee with one dumbbell in each athletes hand. Stepping back and stepping up on the burpees is permitted. At the bottom of the burpee, the athlete’s chest must clearly be on the ground. Upon completion of the burpee, the athletes will bring the dumbbells overhead without stopping at the shoulders. The movement is completed when both athlete’s arms, knees, and hips at full extension with both dumbbells locked out overhead in line with the body or slightly behind. The synchronized rep is counted when both athletes have achieved the completed movement at the top. One athlete may complete the rep prior to their partner, but must wait at the top of the movement for their partner prior to beginning the next rep. Reps must be Alternating.

Bar Muscle-Ups: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull- overs, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Max Rep Bar Muscle Ups in remaining time of 12 minutes.

Athlete 1: 4mins to Establish 1RM Snatch*
Athlete 2: Max Row Calories

* Rest 1Min

Athlete 2: 4mins to Establish 1RM Clean & Jerk*
Athlete 1: Max Row Calories

Scoring:
Part A = total combined weight lifted
Part B = total calories 

MOVEMENT STANDARDS:

Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

(Advanced: A full squat is required, The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position).

(Opens: A muscle snatch,power snatch or squat snatch may be used).

The lift is credited when at the top, the arms, hips and knees are fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

Clean & Jerk

For the C&J, the athlete must bring the bar from the ground to overhead with the athlete passing through two distict phases. The barbell must make contact with the shoulders. It is not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.

(Advanced: A full Squat is required, The crease of the athlete’s hips must clearly pass below the top of the athlete’s knees in the bottom position).

(Opens: A muscle clean, power clean or squat clean can be used).

The lift is credited when at the top, the arms, hips and knees are fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A Press, push press, push jerk or split jerk are all permitted as long as the required finish position is achieved.

Rowing

The athlete will start seated on the rower with hands behind their back until after the call of “3, 2, 1 ... go. the athlete will grab the handle and begin rowing. The calories are recorded when time is called after each athlete is finished, no pulling on the handle permitted after the buzzer has sounded.  

For Time:

Buy-In: 20 Wall Walks

30-20-10 Deadlifts 125/85kg

15-10-5 Synchro Burpee Over Bar

On the call of 3-2-1-go! With one person working at a time, the first partner will cross the start line and begin working on the wall walk repetitions, as needed partners can swap, resting partner must remain behind the start line.

Standards

Wall Walk: Every rep begins and ends with the athlete lying down,

with the 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). The distance from the wall to the tape for women is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. 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; Advanced athletes line is set to 10inches from the wall, Opens is set to 20inches. Any part of the hand may touch the tape line. At the top of the movement, both hands must touch the tape line before the athlete may descend.

Once the team completes 20 wall walks, they move onto the deadlifts and burpees.

Deadlift: 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. Receiving any assistance with the Barbell is not permitted unless safety is an immediate concern. Athletes may NOT wear gymnastics grips during this workout.

Burpee: Each burpee must be performed lateral to the barbell. Both athletes’ chests must be on the floor at the same time for the rep to count. The athletes must jump over the barbell from both feet and land on both feet to complete the rep. Single-footed jumping or stepping over is not permitted in the Advanced division. In the Opens division, stepping over the barbell is permitted.

Score is the total number of repetitions completed before the 9-minute clock stops. If all 110 repetitions are completed, then score is the time on the clock when the last Synchro Burpee over bar is done.

Buy-In: RUN into:

AMRAP LADDER: 2,2,2 - 4,4,4 - 6,6,6...

DEADBALL CLEANS 40/30kg
WEIGHTED REVERSE LUNGES
BOX JUMP OVERS 24/20”

On the call of 3-2-1-go! Both partners will exit their teams designated lane, following the course markers until returning back to your assigned team area. In the remaining time, one athlete working at a time will begin the AMRAP in a You Go I go format. The first athlete will complete 2-2-2, then athlete 2 will complete 4-4-4, both athletes will continue back and forth for the duration of the 9 minute CAP.

Standards

Run: Athletes will follow the designated course markers. The reps cannot be started until both athletes have returned to the designated workout space.

Dead-ball Clean (Advanced): The dead-ball clean begins with the dead-ball on the ground. Touch and go is permitted. Each rep is counted when the ball comes up to the shoulder with the hips and knees fully extended.

Weighted Reverse Lunges: The weighted reverse lunge begins with the dead-ball being held by the athlete. At the bottom of the lunge, the knee must make contact with the ground. The rep is counted when the athlete is standing tall with hips and knees fully extended. The athlete must alternate feet with each lunge. Shuffle steps between lunges are not allowed.

Box Jump Overs: A two-foot take off is required and only your feet may touch the box. After landing on the box, you may jump or step off to the other side (Both feet must touch the box before you step or jump off). Alternatively, you may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and you must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when both feet are on the ground on the opposite side of the box. From there, you may begin the next rep. Opens: Step-overs are allowed, both feet must touch the box before you step or jump off.

Score: Your score will be the total number of repetitions completed at the 9 minute cap.

20M Yoke Carry For Time:

Each Athlete will perfrom a 20M Yoke Carry for time:

Advanced 180/150kg

Opens: 150/120kg

Scoring: Your score will be your individual times combined. for one total time.

eg Athlete 1: 11.5seconds, Athlete 2: 20.3 seconds. Total score: 31.8secs

Scaling: The starting Yoke weight is 80kg. Each athlete may reduce the weight. Each kilo reduced ads 1 sec to your total time. Example:

Opens Male Athlete 1 completes the carry at RX: 150kg @ 13secs.

Opens Male Athlete 2 completes the carry @ 120kg @ 11secs. Score total for athlete 2 is adjusted to 41secs. Total team score: 54secs.