Summer Slam 2024

Intermediate

Complete 3 Rounds

In a 3:00 window:

4 Rope Climbs (15')

24 Burpee Box Jump Overs (20"/24")

Max Shuttle Runs (25')

Rest 1:30

Scaled

Complete 3 Rounds

In a 3:00 window:

4 Rope Climbs (9')

24 Burpee Box Jump Overs (20"/24")

Max Shuttle Runs (25')

Rest 1:30

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Score: Total shuttle runs

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Workout Flow: Each round will start with one Athlete 1 at the rope and the other behind the line near their box. If athlete 1 desires to switch for the rope climbs, they must tag in Athlete 2. The last rope climb is complete when both the athlete’s feet have landed on the ground. At that time, your judge will indicate that you may begin the burpee box jump overs. You must wait for the judge to indicate you may begin the burpee box jump overs, not doing so will result in a no-rep. Once the burpee box jump overs are complete, athletes will complete the shuttle runs together until the 3:00 mark. Rest 1:30 and repeat for three rounds total.

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Standards: 

Rope Climb- Intermediate athletes will need to contact the metal beam before descending the rep. Scaled athletes will have to clearly place one hand beyond the tape line on the rope. Athletes must have a controlled descent – please be safe! The rep is complete when your feet hit the floor. This will indicate when your partner can start the burpee box jump overs. 

Burpee box jump overs – Due to the space allotted, the burpee box jump over must be done laterally. In the burpee, the chest and thighs must clearly contact the floor. Intermediate athletes must jump on or over the box. Scaled athletes may step or jump. If you are choosing to jump or step on the box, both feet must make contact with the box at some point. You may step or jump off the box. Each athlete will have a box - 20” for women, 24” for men.

Shuttle Runs – Partners must do the shuttle runs together, but there will be no standard for touching the floor synchro. For the shuttle run to count toward your score, both partners must have completed the rep. You do not have to touch the floor when you begin your first shuttle run or when you finish your last rep; however, for every other rep your feet must clear the tape line and your hand must touch the floor clearly behind the tape line.

Intermediate

Complete for time:

100ft DB Front Rack Walking Lunge (50s/35s)

40 Front Squats (135/95)

40 T2B

100ft DB Front Rack Walking Lunge (50s/35s)

30 Squat Cleans (135/95)

30 Pull Ups

100ft DB Front Rack Walking Lunge (50s/35s)

20 Thrusters (135/95)

20 Chest to Bars

100ft DB Front Rack Walking Lunge (50s/35s)

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Scaled

Complete for time:

100ft DB Front Rack Walking Lunge (35s/25s)

40 Front Squats (95/65)

40 Legs to 90 

100ft DB Front Rack Walking Lunge (35s/25s)

30 Squat Cleans (95/65)

30 Ring Rows

100ft DB Front Rack Walking Lunge (35s/25s)

20 Thrusters (95/65)

20 Pull Ups

100ft DB Front Rack Walking Lunge (35s/25s)

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Score: Total time (total reps if not completed under cap)

Time cap: 15:00

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Workout Flow: Both athletes will start behind the start line. At the start of the workout, athlete 1 will pick up the dumbbells and complete a down back front rack walking lunge (25ft each way). Then athlete 2 will complete their down and back lunge. Reps may be divided anyway, EXCEPT each athlete will need to complete one down and back lunge (50’ total) for each 100ft lunge. Athlete 2 may not pick up their dumbbells until athlete 1 has dropped their dumbbells. After the lunges are complete athletes will move to their barbell and complete their front squats. One person working at a time. The partner who is not working is allowed to leave the bar in the front rack position if they desire. After the front squats are complete, athletes will move to the rig in their assigned lane and complete T2B/Legs to 90. After T2B/legs 90 athletes will move back to the dumbbells. Each partner will complete the down and back lunge, it does not have to be in the same order as the first set of lunges. After the second set of lunges, athletes will complete their squat cleans. Once the squat cleans are complete, intermediate athletes will move on to pull ups while scaled athletes will proceed to complete ring rows with their feet on the line. Once pull ups/ring rows are complete, athletes will complete another down and back lunge. Athletes will then proceed to their thrusters. Once thrusters are complete, athletes will complete their C2B or pull ups. The workout will finish with a final set of walking lunges.

There will be no tag in and out for this workout. You may start working when your partner stops and move together where each movement will be complete.

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Standards:

DB Front Rack Walking Lunges – The dumbbells will start on the floor behind the line and the athlete will carry the dumbbells in a front rack position. Athletes must keep a full grip on the dumbbells, the dumbbells may not touch, and athletes may NOT rest the handle of the dumbbell on the shoulder. At the bottom of the lunge the knee must make contact with the ground. At the top of each lunge athletes must hit full extension in the hips and knees. Once the dumbbells are in the front rack position the athlete will move 25’ in one direction and turn around and walk 25’ to where they started. You may rest on either side of the tapeline, but you must complete a 25’ section before putting the dumbbells down. Each 25’ segment will count as one rep in the event of a timecap. Both feet must clear the tape line at the turnaround and the finish. The second athlete may not pick up their dumbbells until the first athlete drops theirs beyond the tape line. 

Front Squats – The first rep will be from the floor. You may squat clean the first rep. Your hip crease must clearly go below the knee at the bottom of the squat. The rep is complete when hips and knees are at full extension. You may keep the bar in your front rack while your partner performs squats if you wish. 

Toes to Bar – Each rep must start from a complete hang. Both feet must clearly touch the bar. The feet must pass behind the plane of the bar each rep. 

Legs to 90 – Each rep must start from a complete hang. Both toes must reach the height of the hip. Leave no doubt for your judge here!

Squat Clean – Each rep must start from the floor. Your hip crease must clearly go below the knee at the bottom of the squat. Elbows must cross the plane on the bar. The rep is complete when hips and knees are at full extension.

Pull Ups – Each rep must start from a complete hang. The chin must clearly pass the plane of the bar.

Ring Rows – Both feel will need to be in contact with the line directly under the connection point of the rings. Each rep must begin with the arms at full extension. The rep is complete when the rings touch the shoulders/chest. Each team will have one set of rings.

Thrusters – The first rep will be from the floor. You may squat clean the first rep. Your hip crease must clearly go below the knee at the bottom of the squat. The rep is complete when the bar is overhead with the knees, hips, and elbows fully extended.

Chest to Bar – Each rep must start from a complete hang. The chest (below the collarbone) must clearly make contact with the bar. 

8 Rounds for time:

12/9 Echo Cals

6 Deads

1 Sled Push  

Final

Intermediate

0:00-2:00

P1: Max Wall Walks

P2: Max Double Unders

2:00-8:00

P1: Max Bench Press

P2: Max Snatch

8:00-10:00

P1: Max Double Unders

P2: Max Wall Walks

Score 1: Total Weight

Score 2: Total Reps (double unders + wall walks)

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Scaled

0:00-2:00

P1: Max Partial Wall Walks

P2: Max Single Unders

2:00-8:00

P1: Max Bench Press

P2: Max Snatch

8:00-10:00

P1: Max Single Unders

P2: Max Partial Wall Walks

Score 1: Total Weight

Score 2: Total Reps (single unders + partial wall walks)

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Workout Flow: Both partners will start behind the designated tape line. When the workout begins, athlete 1 will proceed to the wall and athlete 2 will proceed to their jump rope. Athletes will work at the same time to achieve max reps in each movement. Every 10 double unders will count as 1 rep (i.e., 98 double unders = 9 reps). Each partner will have their own judge. After 2:00, athletes will proceed to their respective barbells. The athlete on the bench press will have two spotters on either side of the barbell. If at any point on the bench press after contacting the chest, the bar begins to descend, the spotters will proceed to rerack the bar. As long as you begin your lift (unrack bench press or plates leave floor for snatch) before the 8:00 mark, the lift will count. Once the clock shows 8:00, athlete 1 will proceed to their jump rope and athlete 2 will proceed to the wall walk. Athletes will then work until the 10:00 mark. There are two scores for this workout – total weight and total reps. 

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Standards: 

Wall Walks – Athletes will start the rep laying down with their hand on their respective tape line (men and women). Intermediate athletes will walk to the lap line 10” away from the wall. Scaled athletes will walk to the tape line halfway the distance to the wall. Both hands must make contact with the tape before proceeding back to the start line. Both hands must return to the start line before the feet leave the wall. Each rep is complete when the chest has touched the ground and the hands are on the start line. 

Double Unders – The rope must clearly pass under the feet twice. Every 10 double unders will count as 1 rep (i.e., 98 double unders = 9 reps).

Single Unders – The rope must clearly pass under the feet once. Every 10 single unders will count as 1 rep (i.e., 98 single unders = 9 reps).

Bench Press – The athlete must unrack their own bar. The bar must make clear contact with the chest and be pressed to full extension. Head, shoulders, and butt must remain in contact with the bench throughout the entire lift. Feet must remain flat on the floor. If at any point the bar starts to descend after making contact with the chest, the spotters will rerack the bar and the lift will not be counted. As long as the bar is unracked before 8:00 the lift will count. Athletes change their own weight and announce their attempted load to the judge. 

Snatch – Power, squat, or split snatch are permitted. The bar must start on the floor – hang snatches are not permitted. The rep is complete when the hips, knees, and elbows are at full extension. Athletes must wait for their judge’s signal to drop the bar. As long as the bar breaks off the floor before 8:00, the lift will count. Athletes change their own weight and announce their attempted load to the judge.

Intermediate

0:00-2:00

P1: Max Wall Walks

P2: Max Double Unders

2:00-8:00

P1: Max Bench Press

P2: Max Snatch

8:00-10:00

P1: Max Double Unders

P2: Max Wall Walks

Score 1: Total Weight

Score 2: Total Reps (double unders + wall walks)

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Scaled

0:00-2:00

P1: Max Partial Wall Walks

P2: Max Single Unders

2:00-8:00

P1: Max Bench Press

P2: Max Snatch

8:00-10:00

P1: Max Single Unders

P2: Max Partial Wall Walks

Score 1: Total Weight

Score 2: Total Reps (single unders + partial wall walks)

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Workout Flow: Both partners will start behind the designated tape line. When the workout begins, athlete 1 will proceed to the wall and athlete 2 will proceed to their jump rope. Athletes will work at the same time to achieve max reps in each movement. Every 10 double unders will count as 1 rep (i.e., 98 double unders = 9 reps). Each partner will have their own judge. After 2:00, athletes will proceed to their respective barbells. The athlete on the bench press will have two spotters on either side of the barbell. If at any point on the bench press after contacting the chest, the bar begins to descend, the spotters will proceed to rerack the bar. As long as you begin your lift (unrack bench press or plates leave floor for snatch) before the 8:00 mark, the lift will count. Once the clock shows 8:00, athlete 1 will proceed to their jump rope and athlete 2 will proceed to the wall walk. Athletes will then work until the 10:00 mark. There are two scores for this workout – total weight and total reps. 

Standards: 

Wall Walks – Athletes will start the rep laying down with their hand on their respective tape line (men and women). Intermediate athletes will walk to the lap line 10” away from the wall. Scaled athletes will walk to the tape line halfway the distance to the wall. Both hands must make contact with the tape before proceeding back to the start line. Both hands must return to the start line before the feet leave the wall. Each rep is complete when the chest has touched the ground and the hands are on the start line. 

Double Unders – The rope must clearly pass under the feet twice. Every 10 double unders will count as 1 rep (i.e., 98 double unders = 9 reps).

Single Unders – The rope must clearly pass under the feet once. Every 10 single unders will count as 1 rep (i.e., 98 single unders = 9 reps).

Bench Press – The athlete must unrack their own bar. The bar must make clear contact with the chest and be pressed to full extension. Head, shoulders, and butt must remain in contact with the bench throughout the entire lift. Feet must remain flat on the floor. If at any point the bar starts to descend after making contact with the chest, the spotters will rerack the bar and the lift will not be counted. As long as the bar is unracked before 8:00 the lift will count. Athletes change their own weight and announce their attempted load to the judge. 

Snatch – Power, squat, or split snatch are permitted. The bar must start on the floor – hang snatches are not permitted. The rep is complete when the hips, knees, and elbows are at full extension. Athletes must wait for their judge’s signal to drop the bar. As long as the bar breaks off the floor before 8:00, the lift will count. Athletes change their own weight and announce their attempted load to the judge.