HeatWave

"BACKFIRE"

MALE PARTNER 4 MIN CLOCK:
2 MIN = MAX SHOULDER TO OVERHEAD
2 MIN = MAX DEADLIFTS

*1 MINUTE TRANSITION* 

FEMALE PARTNER 4 MIN CLOCK:
2 MIN = MAX SHOULDER TO OVERHEAD
2 MIN = MAX DEADLIFTS

RX: 185/125lbs 

INT: 155/105lbs 

SCALED: 125/85lbs 

MAX SHOULDER TO OVERHEAD:

Barbell will be taken from the rack! S2OH reps include: Strict Press, Push Press, Push Jerk or Split Jerk. Knowing what will count as a good rep for each of those lifts ;) 

IF the barbell drops, the working athlete is responsible for cleaning it up and re-racking. 

Once the 2 Minutes for for the S2OH is done, bars go to the floor and the MAX DEADLIFT time begins. Absolutely NO bouncing your deadlifts! No wraps. FULL extension with shoulders behind the bar, knees and hips locked out. 

BOTH PARNTERS S2OH REPS WILL COMBINE FOR ONE SCORE

BOTH PARNTERS DEADLIFT REPS WILL COMBINE FOR ANOTHER SCORE 

"HOT BLOODED" 

2 MIN: MAX WALL WALKS 

:30 REST 

5 MIN AMRAP:

8 ALT. DB SNATCHES 

30 FT. SINGLE ARM OH WALKING LUNGE 

:30 REST 

2 MIN: MAX TOES TO BAR 

RX + INTERMEDIATE:

-Full Wall Walks to 10" line. "Start on belly, end on belly". Begin with chest, belly and thighs with full contact to the ground, push up, do not allow hands to move until both feet are on the wall, both hands make contact at the 10" line at the same time to count, come down and end with chest, belly, thighs in full contact with ground. 

- 70lb and 50lb DB's for RX 

-50ln and 35lb DB's for INTERMEDIATE 

SCALED: 

-Wall Walks to 30" line. "Start on belly, end on belly". Begin with chest, belly and thighs with full contact to the ground, push up, do not allow hands to move until both feet are on the wall, both hands need to be BEHIND the 30" line at the same time to count. Come down and end with chest, belly, thighs in full contact with ground. 

-35lb and 25lb DB's in the FRONT RACK position for lunges. Dumbbell head making contact at the shoulder, NOT allowing the handled to rest on the shoulder. Active front rack position, elbow up! 

-MedBall Abmat situps: Abmat will be behind athlete in appropriate position, athletes will "butterfly" their legs, feet together, knees out. 20/14lbs medball will be used, reaching behind the athlete and bringing the arms up to where the shoulders are past the hip crease, and allowing the ball to make contact on the floor in front of them. 

"IGNITE"

10 MINUTE AMRAP:

10 THRUSTERS
15 BURPEES OVER THE BAR
25 BOX JUMPS
50 DOUBLE UNDERS

RX: 155/105 + 30/24" BOX JUMPS 

INT: 135/95 + 24/20" BOX JUMPS

SCALED: 95/65 + 24/20" STEP UPS + 50 SINGLE UNDERS

RX + INTERMEDIATE:

LATERAL BURPEES OVER THE BAR. 2 FOOT TAKE OFF! 

BOX JUMPS! Absolutely NO rebounding allowed. Box Jump, Fully Extend, Step Down. 

SCALED:

LATERAL BURPEES OVER THE BAR, MAY STEP OVER VS JUMP! 

BOX STEP UPS ONLY, NO BOX JUMPS IN SCALED DIVISION. Both feet on and off of the box, full extension at the top! 50 SINGLE UNDERS TOTAL! 

1 ROUND = 100 REPS !