Sacred Pine Invitational

"Are you serious Clark" (6 Minute Cap)

50 Lateral Burpees over the bar

40 Toes-to-Bar

30 Deadlifts 225/155

Workout Flow:

At the call of 3. 2. 1. Go With one athlete working at a time, one of the Athletes will advance to their bar and perform lateral burpess over the bar.  Athletes may switch at any time as long as one athlete stays in the holding tank.  Once the prescribed number of burpees are completed, they will move to the rig to complete the presrcibed number of T2B or Leg Raises.   The Athlete performing the T2B may not start until the other athlete is holding the barbell at the top of the deadlift.  Reps will ONLY count when the barbell is held in the deadlift hold.   Once the prescribed number of reps are completed, the athletes will complete the prescribed number of deadlifts with 1 athlete working and the other remaining in the holding area.   The clock will stop once the last deadlift is completed.  There will be a 6 minute cap for this work.  Athletes will have a required 1 minute rest at the end of the cap before starting the next event.  If a team finishes the workout before the cap, they will have additoinal rest. 

Tie Break:There is not tie break for this workout

Variations:

Intermediate:

50 Lateral Burpees over the bar

30 Toes-to-Bar

30 Deadlifts 185/125

Scaled: 

50 Lateral Burpees over the bar

30 Leg Raises

30 Deadlifts 155/105

Movement Standards:

Toes To Bar (T2B):
The Athlete must go from a full hang to having the toes touch the pull-up bar.  Both feet must touch the bar together, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.    Only one athlete will work at a time and there is NO requirement on who performs this movement.  

Leg Raises (LR):
The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. The Athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. Only one athlete will work at a time and there is NO requirement on who performs this movement.

Deadlift:
The barbell starts on the ground. Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted but NO GRIPS are allowed for deadlifts. The rep is credited when hips and knees reach full extension and head and shoulders are behind the bar when viewed from the side.  Bouncing the bar will not be allowed.  

Bend over and I'll show you? (6 Minute Cap)

20 Lateral Burpees over the bar

15 Chest-to-bars

15 Bar Muscle-ups

40 Deadlifts 225/155

Your score will be the time to complete this workout or Cap plus reps completed

Workout Flow:

After the completion of the time cap from You serious Clark? The athletes will have 1 minute rest. After 1 minute rest and at the call of 3. 2. 1. Go  With one athlete working at a time, one of the Athletes will advance to their bar and perform lateral burpees over the bar.  Athletes may switch at any time as long as one athlete stays in the holding tank.  Once the prescribed number of burpees are completed, they will move to the rig to complete the prescribed number of gymnastics movements. The Athlete performing the gymnastic movement may not start until the other athlete is holding the barbell at the top of the deadlift.  Reps will ONLY count when the barbell is held in the deadlift hold.   Once the prescribed number of reps are completed, the athletes will complete the prescribed number of deadlifts with 1 athlete working and the other remaining in the holding area.   The clock will stop once the last deadlift is completed.  There will be a 6 minute cap for this work.  

Tie Break:There is not tie break for this workout

Variations:

Intermediate:

20 Lateral Burpees over the bar

30 Chest-to-bars

40 Deadlifts 185/125

Novice: 

20 Lateral Burpees over the bar

15 Ring Rows

15 pull-ups

40 Deadlifts 155/105

Movement Standards:

Lateral burpee over the bar:
The athlete will lay parallel to the bar.  At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time.  Athletes can jump or step up from the burpee. Both feet must be off the ground as the athlete passes over the bar. Stepping over is not permitted.  ONLY Novice athletes may step over the bar. The Athlete does NOT need to use a two foot takeoff.  The rep is credited when the athletes land on the opposite side of the bar.  It will be a NO rep if an Athlete makes contact with the bar during the jump they will have to repeat the whole burpee.

Ring Row:
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.  A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended.  Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.   To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended

Pull-up:
The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up (Strict, kipping or butterfly) or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Chest to Bar:
The athlete must start each rep with arms fully extended and feet off the ground. The athlete’s chest must make contact with the bar at or below the collarbone.  Any style of chest-to-bar pull-up (Strict, kipping or butterfly) or grip is permitted as long as the requirements are met.

Bar Muscle-up:
The athlete must begin with or pass through a hang below the bar, with arms fully extended and 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 lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Deadlift:
The barbell starts on the ground. Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted but NO GRIPS are allowed for deadlifts. The rep is credited when hips and knees reach full extension and head and shoulders are behind the bar when viewed from the side.  Bouncing the bar will not be allowed.  

Deadlift Hold:
The barbell starts on the ground. Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted but NO GRIPS are allowed for deadlift holds. The Athlete must hold the barbell with their hips and knees at full extension for the athlete to complete reps of T2B or LR.  If at ANY time the barbell is no longer at full extension and the head and shoulders are not behind the bar when viewed from the side the Athlete performing the T2B or LR must stop and their reps will not count.  

"I don't know Margo!" 

8 Minute AMRAP

8 Synchro Front Squats 185/125 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 30/20 10/9

Workout Flow:

Both Athletes will start behind the start finish line. At the call of 3. 2. 1. Go both athletes will advance to their barbells and perform 8 heir With one athlete working at a time, one of the Athletes will advance to their bar and perform 8 synchro front squats.  Once completed, 1 athlete will hop on the bike to accumulate calories and the other will move to the holding tank.  Athletes may switch biking at any time.  At the 2, 4 and 6 minute mark the athletes must stop biking and perform 8 synchro front squats before starting their bike again.   Your score will be the total calories accumulated during the 8 minute AMRAP.   

Athletes will have 1 minute rest before starting their 3 minute AMRAP of Wallballs.  With 1 Athlete working at a time, the team will accumulate as many wallballs as possible for 3 minutes.  Athletes may switch at any time as long the non-working athlete stays in the designated holding tank.

Tie Break:There is not tie break for this workout

Variations:

Intermediate:

8 Minute AMRAP

8 Synchro Front Squats 135/95 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 20/14 10/9

Novice: 

8 Minute AMRAP

8 Synchro Front Squats 95/65 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 14/10 10/9

Movement Standards:

Echo Bike:
The Echo Bike must be set to zero at the beginning of the workout. The Athlete must stop biking at 2, 4 and 6 minutes for their Front Squats.  They cannot start biking again until they complete their FS.   At the end of 8 minutes, the athletes must stop biking.  Roll over calories will be allowed. 

Synchro Front Squats:
The bar must be taken from the floor.  The bar rests on the athlete’s shoulders in the front-rack position. Any grip is permitted.  The crease of the hip must clearly pass below the top of the knees in the bottom position.  A full squat clean is allowed when the bar is taken from the floor. The rep is credited when: BOTH athletes’ hips and knees are fully extended at the same time. The bar is resting on the athletes’ shoulders with the bar in the front-rack position. BOTH athletes reach the finish position before the next rep begins.  If one athlete reaches the finish ahead of the other, they may wait for their partner. If a no rep is given for any reason, both athletes must repeat the entire front squat.

Wall Balls:
The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. 

WallBall Score ONLY

"I don't know Margo! Part B" 

8 Minute AMRAP

8 Synchro Front Squats 185/125 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 30/20 10/9

Workout Flow:

Both Athletes will start behind the start finish line. At the call of 3. 2. 1. Go both athletes will advance to their barbells and perform 8 heir With one athlete working at a time, one of the Athletes will advance to their bar and perform 8 synchro front squats.  Once completed, 1 athlete will hop on the bike to accumulate calories and the other will move to the holding tank.  Athletes may switch biking at any time.  At the 2, 4 and 6 minute mark the athletes must stop biking and perform 8 synchro front squats before starting their bike again.   Your score will be the total calories accumulated during the 8 minute AMRAP.   

Athletes will have 1 minute rest before starting their 3 minute AMRAP of Wallballs.  With 1 Athlete working at a time, the team will accumulate as many wallballs as possible for 3 minutes.  Athletes may switch at any time as long the non-working athlete stays in the designated holding tank.

Tie Break: The Tiebreak will part A number of Calories

Variations:

Intermediate:

8 Minute AMRAP

8 Synchro Front Squats 135/95 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 20/14 10/9

Novice: 

8 Minute AMRAP

8 Synchro Front Squats 95/65 at 0:00, 2:00, 4:00 & 6:00

Remaining time Calories on the Echo Bike

Score = total calories

1 minutes rest into:

3 Minute AMRAP of Wall Balls 14/10 10/9

Movement Standards:

Echo Bike:
The Echo Bike must be set to zero at the beginning of the workout. The Athlete must stop biking at 2, 4 and 6 minutes for their Front Squats.  They cannot start biking again until they complete their FS.   At the end of 8 minutes, the athletes must stop biking.  Roll over calories will be allowed. 

Synchro Front Squats:
The bar must be taken from the floor.  The bar rests on the athlete’s shoulders in the front-rack position. Any grip is permitted.  The crease of the hip must clearly pass below the top of the knees in the bottom position.  A full squat clean is allowed when the bar is taken from the floor. The rep is credited when: BOTH athletes’ hips and knees are fully extended at the same time. The bar is resting on the athletes’ shoulders with the bar in the front-rack position. BOTH athletes reach the finish position before the next rep begins.  If one athlete reaches the finish ahead of the other, they may wait for their partner. If a no rep is given for any reason, both athletes must repeat the entire front squat.

Wall Balls:
The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. 

"Save the neck for me"

Athlete A

1RM Bench Press 

4 x :30 attempts 

Athlete B

1RM Shoulder to Overhead

4 x :30 attempts 

Score: Total weight of both Athlete’s best lifts 

Workout Flow

Athlete A will have 4 x :30 attempts to perform a 1RM Bench Press.  They may preload their 1st lift.  At the call of 3. 2. 1. Go, the Athlete A will have  30 seconds to attempt their lift.  They may attempt a lift as many times as they would like during the 30 seconds as long as they start their lift by unracking the bar before their 30 seconds has expired. The Athletes will have 30 seconds to load their bar for the next weight before attempting their lift.   The lifts will start at 0:00, 1:00, 2:00 and 3:00.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift.   

At the end of the 4th attempt by Athlete A, the athletes will move their bench to the upright position under the rig, move the J-hooks and move the barbell to start Athlete B's 1RM Shoulder to Overhead.  

Athlete B will have 4 x :30 attempts to perform a 1RM S2O. At the 4 minute mark Athlete B will have  30 seconds to attempt their lift.  They may attempt a lift as many times as they would like during the 30 seconds as long as they start their lift by unracking the bar before their 30 seconds has expired. The Athletes will have 30 seconds to load their bar for the next weight before attempting their lift.   The lifts will start at 4:00, 5:00, 6:00 and 7:00.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift.   

Athletes may help each other load their teammates' barbells but the non-lifting athlete must be in the designated area before the lifting athlete starts their lift.   All Plates that are not being used must be under the rig during ANY lift. 

If Athlete A goes beyond their time because they start their lift before the 30 seconds is up, the athlete that is lifting next MUST wait for them to finish their lift and their judge to be in their area before attempting the lift.  Athletes may go up or down in weights.  

The score for the workout will be the total combined weight of each Athlete’s best successful lift.  

Tie Break
There is no tiebreak time.

Movement Standards

BenchPress: Each attempt starts with full extension of the arms. Before lowering, the athlete must pause with the arms clearly extended and the bar over their torso.  Partner B MUST spot Athlete A.  They may assist with a lift out of the rack however the spotter’s hands must be clearly off the bar before the bar is lowered. 

Both feet must remain on the floor throughout the entire rep. The shoulders and buttocks must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor at any point, or the shoulders and/or buttocks come off the bench, the attempt will not count. The bar must make contact with any part of the torso at the bottom.The athlete may NOT pause or rest with the bar on the torso. The rep counts when the arms return to full extension with the bar over the athlete’s torso. The athlete must pause briefly with the bar at full extension before the bar is reracked.

The spotter may help the athlete return the bar to the rack only after the athlete’s arms have reached full extension.  If the spotter touches the bar at any point before the lockout position is achieved, it is an immediate no rep and the bar must be returned to the rack.

Shoulder to Overhead (S2O): The barbell must start on the rack. Each rep begins with the barbell in the frontrack position and the bar in contact with the torso. The rep is credited when the barbell
is fully locked out overhead with the athlete’s arms, hips, and legs
extended. The feet must be in line under the body, and the bar must be
over the center of the athlete’s body when viewed from profile. A press,
push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.

"The Gift that keeps on giving"

D-ball throws for distance

Rx - 50/35

Int - 50/35

Novice - 35/20

Each athlete will get 3 throws and the best 2 throws for each athlete will count.

Workout Flow:

At the start each athlete will get 3 attempts to throw the dball.  The judge will measure and record each throw prior the Athlete making their next throw.  Athlete A will make all 3 attempts before Athlete B starts their attempts.  The judge will record the best 2 throws for each Athlete.  You will have a running clock of 4 minutes to complete the workout.   NO Practice attemps will be allowed at the floater but the warm-up area will have a space to practice.  

Tie Break: Will be the longest recorded throw between both Athletes

Movement Standards:

Dball Throw:
The Athlete must start with both heals behind the start line.  The athlete must keep their heals behind the line until the ball is released.  The Athlete must the ball over their head backwards using BOTH hands. The measurement will be taken from the back edge of the ball (furthest from the throw line)