ARETE BIRTHDAY BASH 2024

12 min - Part A 6min Part B 6min

Part A - 6min

Clean complex 2C + 2 FS + 1 HC
On the 3,2,1 GO both partners will have 6 mins to share to work towards a complex of 2 cleans + 2 front squats + 1 hang clean. All cleans can be power or squat. With as many as attempts as each team member pleases in no particular order.

Workout Variantions

RX/Scaled - Start from 20/15 kg

Part B 6 min

AMRAP of DT
From the 6 minute mark to 12 minutes the team will share in a 6 minute AMRAP of DT. 12 deadlifts, 9 hang cleans, 6 push jerk. Weight can be loaded prior to the start of the 6 min clock starting. Reps can be split anyway between teams but must be completed sequentially.

Workout Variantions

RX - 70/47.5 kg

Scaled - 42.5/30 kg

Movement Standards:
2 Clean + 2 Front Squat + Hang Clean Complex
First 2 cleans can be power or squat. Barbell must come from the floor to initiate each rep & knees/ hips/ ankles locked out in the front rack position to finish the rep. The bar can not be dropped or rest on the floor between reps. In the front squats, the hip must pass to a point that is lower than the knee to count for depth & be locked out fully at the top before initiating the next rep. The hang clean can be lowered to the knee but must not pass it.Finish the rep in the front rack position with elbows in front of the bar & hips/ knees/ ankles locked out before lowering the bar for the next rep. All cleans can be performed as a power or squat clean.

Deadlift: Bar must touch floor & finishes at extension of hips/ knees/ ankles with shoulders in a neutral position.

Hang Clean: You must deadlift the bar before initiating the first hang clean. From here the bar may lower as far as your knees but not past it. Finish the rep in the front rack position with elbows in front of the bar & hips/ knees/ ankles locked out before lowering the bar for the next rep.

Push Jerk: Bar starts in front rack with elbows in front of the bar. Can re-dip under the bar. Must finish rep with hip/ knee/ ankle extension while the bar is locked out overhead (in line with or behind ears). 

TIME CAP : 8 mins

50/40 Cal Row

Into AMRAP 25 DBB + 25 T2B/HKR

Workout Variations

RX - DB 22.5/15 kg

Scaled - DB 15/10 kg

On the 3,2,1 GO teams will be able to start working through their allocated row calories (MM-50 MF-50 FF-40), once complete teams will then be able to split anyway they like 25 dumbbell bench press followed by 25 T2B / HKR. repeating the dumbbell bench and T2B/HKR sequence to the 8 min CAP

Movement Standards:
Dumbbell Bench Press: Rep starts with arms locked out over the body, reps must touch chest/ shoulders during the lower before locking Db’s back out in front.

Toes to Bar: Feet passing from behind the bar and finishing touching the bar at the same time at the top of the rep.

Hanging Knee Raises: Feet start behind the bar with the knee breaking the parallel of the hip at the top of the movement.

RX

12 Mins
EMOM alternating for max reps as follows -
min 1 and 2 (P1/P2)
10/8 cal bike
max BMU /
Min 3 and 4 (P1/P2)
10/8 cal bike
max KHSPU
repeat for 12 mins

On the 3,2,1 GO partner 1 will have a 10/8 cal bike with remaining time in the minute to AMRAP BMU. the following minute partner 2 will repeat the same sequence as partner 1. Minutes 3 and 4 will have P1 complete the 10/8 cal bike with remaining time in the minute to AMRAP HSPU (strict or kipping), again with P2 following the same sequence. This 4 min process will be repeated an additional two times for a total of 12 minutes.

Scaled

12 Mins

EMOM alternating for max reps as follows

Min 1 and 2 (P1/P2)

10/8 cal bike max Pull Ups

Min 3 and 4 (P1/P2)

10/8 cal bike

max Push Press

repeat for 12 mins0

On the 3,2,1 GO partner 1 will have a 10/8 cal bike with remaining time in the minute to AMRAP Pull Ups (jumping, strict, kipping), the following minute partner 2 will repeat the same sequence as partner 1. Minutes 3 and 4 will have P1 complete the 10/8 cal bike with remaining time in the minute to AMRAP Push Press (can strict press), again with P2 following the same sequence. This 4 min process will be repeated an additional two times for a total of 12 minutes. SCALED - jumping pull ups - strict pull ups - kipping pull ups & push press can strict press (NO JERK) Workout Variations push press at 42.5/30 kg

Movement Standards:
BMU: With a straight arm, start under the bar & finish over the bar with elbows locked out. Jumping into the kip is fine so long as arms are extended at the initial jump.

Jumping Pull-Ups: Height of bar is just out of reach of fingertips. Start rep standing below bar, may jump/ kip to get chin over the bar for the rep to pass. Jumping into bent arms is permitted.

Pull Ups: With a straight arm, start under the bar and finish with chin above the horizontal of the bar, chin does not have to be over the bar just above the height. Kipping, strict and mixed grip are all permitted.

HSPU: Head must touch the mat with hands touching the line provided. Head does not need to touch the line. May pass through a kip. Rep finishes with arms locked out overhead & feet on the wall - no other part of the body on the wall.

Barbell Push Press: Bar starts in the front rack with elbows in front of the bar. Can not re-dip under the bar. After the initial dip you must finish the rep with hip/ knee/ ankle extension while the bar is locked out overhead (in line with or behind ears). You can perform strict presses instead.

90 Second Max Calories
Partner Choice
Ski Erg
Bike Erg

On the 3,2,1 GO the team will (1min/90sec/2min) to achieve max calories on the Ski erg and C2 bike, one team member per machine with no swaps and no retests.

YOKE PASSOVER

On the 3,2,1 GO both team members will have 90 seconds to go rep for rep dead ball over yoak with their respective dead ball weight by division.

Workout Variantions
RX - Deadball at 40/30 kg
Scaled - Deadball at 30/20 kg

Dead Ball Clean Over Yoke: Consecutive rep does not start until the ball touches the floor from the rep prior. The ball may touch the yoke on the pass over.