Girls Gone Rx Spokane

Workout No. 4A & 4B: Finale

Complete with a 10 minute Running Clock for 2 scores:
4A: AMRAP in 10 minutes:
              Max Calories on Air Assault Bike
4B: AMRAP in 8 minutes:

15 Handstand Push Ups (BAM = Shoulder to Overhead 65lbs)

10 Partner Deadlifts 285lbs (BAM = 235lbs)

Notes:

* 4A will start 2 minutes before 4B, then 4A and 4B will take place at the same time for the remaining 8 minutes.
* An Athlete may be on the Assault Bike at all times
* Teams may switch Athletes around as needed throughout the workout. 
* HSPU: Athlete stations will be made from 2-25lb bumpers with a AbMat between the plates. The plates must touch the AbMat, and hands must be on the plates at all times (fingers are ok if they are off the edge of the plate but may not touch the ground). The rep begins when the athlete is in a handstand with their body in full extension and both feet are touching the wall. The athlete begins the movement by lowering their head to the AbMat. The rep is complete with the athlete returns to the start position. Both feet must touch the wall at the same time and the athlete must show control for a rep to be counted.
* S2OH: Any variation is acceptable – press, push press, push jerk, power jerk, squat jerk, split jerk. The rep begins with the barbell on the athlete’s shoulders in the front rack. The athlete will then bring the barbell overhead and locked out (press-outs are ok). If the athlete splits their feet, they must be brought back underneath the athlete before the rep is completed. Once the barbell is locked out overhead with the body in full extension 1 rep will be counted.
* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Athletes use a Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams.

* Score 4A = Max Cals
* Score 4B = Reps

Workout No. 4A & 4B: Finale

Complete with a 10 minute Running Clock for 2 scores:
4A: AMRAP in 10 minutes:
              Max Calories on Air Assault Bike
4B: AMRAP in 8 minutes:

15 Handstand Push Ups (BAM = Shoulder to Overhead 65lbs)

10 Partner Deadlifts 285lbs (BAM = 235lbs)

Notes:

* 4A will start 2 minutes before 4B, then 4A and 4B will take place at the same time for the remaining 8 minutes.
* An Athlete may be on the Assault Bike at all times
* Teams may switch Athletes around as needed throughout the workout. 
* HSPU: Athlete stations will be made from 2-25lb bumpers with a AbMat between the plates. The plates must touch the AbMat, and hands must be on the plates at all times (fingers are ok if they are off the edge of the plate but may not touch the ground). The rep begins when the athlete is in a handstand with their body in full extension and both feet are touching the wall. The athlete begins the movement by lowering their head to the AbMat. The rep is complete with the athlete returns to the start position. Both feet must touch the wall at the same time and the athlete must show control for a rep to be counted.
* S2OH: Any variation is acceptable – press, push press, push jerk, power jerk, squat jerk, split jerk. The rep begins with the barbell on the athlete’s shoulders in the front rack. The athlete will then bring the barbell overhead and locked out (press-outs are ok). If the athlete splits their feet, they must be brought back underneath the athlete before the rep is completed. Once the barbell is locked out overhead with the body in full extension 1 rep will be counted.
* Partner Deadlifts: Two Athletes will be working together to deadlift 1 barbell. Athletes use a Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams.

* Score 4A = Max Cals
* Score 4B = Reps

$1 = 1 rep

Donations can be made and found here
https://www.crowdrise.com/2018GirlsGoneRXSpokane

Workout No. 2: Rope-A-Dope 

AMRAP in 12 Minutes:

               50 Double Unders (BAM = 50 Single Unders)
               25 Single Arm Dumbbell Overhead Squats 35lbs (BAM = Dumbbell Goblet Squats 35lbs)

               3 Rope Climbs 15ft (BAM = Seated Sled Pulls 70lbs)

Notes:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want. 

* Only 1 athlete may be working at a time, but athletes may rotate in/out whenever needed. 

* Double Under: 2 passes of the rope under the Athletes feet for every 1 jump. Two footed jumps, forward moving rope only. 
* Single Under: 1 pass of the rope under the Athletes feet for every 1 jump. Two footed jumps, forward moving rope only.
* Single Arm DMB OH: Athlete will hold a dumbbell OH while completing a full squat with hip crease below the knees, and standing to full extension of the hips and knees with the Dumbbell still over the Athletes head. Hand not holding the dumbbell may not assist in any way other than to lower the dumbbell back to the ground, and must be off of the athletes body while they are squatting. A Dumbbell Squat Snatch may be completed for the first rep if the squat requirements are met. Athletes may switch arms as needed.
* Goblet Squats: Athlete will hold the Dumbbell with both hands on their chest while completing a full squat with hip crease below the knees and standing to full extension of the hips and knees. 
* Score = Reps

Workout No. 3: Snatch Me If You Can

9 Rounds For Time: 

               5 Snatch Rnds 1-4: 65lbs (BAM = 55lbs) Rnds 5-7: 85lbs (BAM = 65lbs) Rnds 8-9: 115lbs (BAM = 75lbs)
               10 Burpee Box Jump Overs 20” (BAM = Step Ups OK)

Athlete Snatch Sequence:
Rnd 1: Athlete 1, 65lbs (BAM = 55lbs)
Rnd 2: Athlete 2, 65lbs (BAM = 55lbs)
Rnd 3: Athlete 3, 65lbs (BAM = 55lbs)
Rnd 4: Athlete 1, 65lbs (BAM = 55lbs)

Rnd 5: Athlete 2, 85lbs (BAM = 65lbs)
Rnd 6: Athlete 3, 85lbs (BAM = 65lbs)
Rnd 7: Athlete 1, 85lbs (BAM = 65lbs)

Rnd 8: Athlete 2, 115lbs (BAM = 75lbs)
Rnd 9: Athlete 3, 115lbs (BAM = 75lbs)

Notes:

* Athletes will pick the order they will go through the workout, and must stay in that order throughout the workout.
* Athletes will finish a complete round before the next athlete begins the next round.
* Athletes may help change the weight on the barbell while the previous athlete is finishing up their burpee box jump overs.
* Collars must be used on the barbell every attempt.
* Snatch may be any style: Muscle, Power, Split, Squat, and press outs are ok. Athletes must bring the bar from ground to overhead in 1 motion.
* Burpee Box Jump Overs: Athletes will Face the box, drop to the ground with their chest touching, stand back up and jump with two feet onto the box (BAM, ok to complete step ups). On top of the box the Athlete does not need to come to full extension, but two feet are required to touch at the same time, and will then jump down to the other side for 1 repetition. 

* Time Cap: 12 minutes

* Score = Time (1 seconded added to time cap for every rep short)

Workout No. 1A and 1B: Tire Trouble

Complete with a Running Clock for 2 scores:
1A: 0:00 to 8:00:

Athlete 1: 1rm Clean

Athlete 2: 1rm Clean

Athlete 3: 1rm Clean

8:00 to 11:00:

Transition/Rest
1B: 11:00 to 15:00:

Max Rep Tire Flips

Notes:

1A
* Athletes may rotate throughout the 8 minutes and go in any order.

* The Team has 8 minutes total to use as needed to get each Athlete to establish their required 1rm Clean.
* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Front Squat Triple, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Score 1A = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

1B
* Athletes may rotate throughout the 4 minutes and go in any order.

* The Team has 4 minutes total to use as needed to establish as many tire flips as possible.

* Teams may use 1, 2 or 3 people to flip the tire.

* Score 1B =  Max Tire Flips

Workout No. 1A and 1B: Tire Trouble

Complete with a Running Clock for 2 scores:
1A: 0:00 to 8:00:

Athlete 1: 1rm Clean

Athlete 2: 1rm Clean

Athlete 3: 1rm Clean

8:00 to 11:00:

Transition/Rest
1B: 11:00 to 15:00:

Max Rep Tire Flips

Notes:

1A
* Athletes may rotate throughout the 8 minutes and go in any order.

* The Team has 8 minutes total to use as needed to get each Athlete to establish their required 1rm Clean.
* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; i.e. no hang, halt, or segmented cleans as deemed by the judge.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Front Squat Triple, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Score 1A = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

1B
* Athletes may rotate throughout the 4 minutes and go in any order.

* The Team has 4 minutes total to use as needed to establish as many tire flips as possible.

* Teams may use 1, 2 or 3 people to flip the tire.

* Score 1B =  Max Tire Flips