Override Off The Tracks

Override Off The Tracks Workout 3: “Derailed”

RX Version:

8min AMRAP (Get as far as possible…)

30 Thrusters (95/65)

40 TTB 

30 Thrusters (95/65)

40 C2B Pull Ups

30 Thrusters (95/65)

AMRAP Bar MU in remaining time

Scaled Version:

8min AMRAP (Get as far as possible…)

30 Thrusters (65/45)

40 Synchro Sit Ups

30 Thrusters (65/45)

40 KB Swings (53/35)

30 Thrusters (65/45)

AMRAP Rope Climbs in the remaining time. 

Workout Flow:

At the start of 3,2,1 go one Athlete will begin working through the 30 barbell thrusters. Partners may switch at any time. Once 30 Thrusters are complete athletes will move to the pull up bar to perform 40 TTB (Synchro Sit Ups). Once again athletes may switch at any time. After 40 TTB/ Sit Ups are complete athletes will move back to the barbell for another set of 30 Thrusters. After a second set of 30 Thrusters is complete athletes will move back to the pull up bar to work on 40 C2B Pull Ups (KB Swings). After 40 C2B Pull Ups are complete athletes will return to the bar for one final set of 30 thrusters. After 30 Thrusters are complete the athletes will use the remaining time of the 8min AMRAP to perform as many Bar MU (Rope Climbs) as possible. 

Movement Standards:

Thruster: 

Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Toes To Bar:

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. *Note: Both feet must come into contact with the bar at the same time, inside the hands.

C2B Pull Up: 

The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. 

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 athlete must pass through some portion of a dip before locking out over the bar.

Synchro Sit Ups:

For the synchronized sit ups both athletes must start at the top of the sit up position with hands touching the feet. Both athletes must go down to the bottom position of the sit up with hands touching the ground behind their head. Both athletes must touch the ground at the same time before coming up to touch the feet. 

KB Swing: 

The athlete must start each rep with the KB Hanging off the ground but below the groin. The KB must swing up over the athlete's head. At the top of each rep the bottom of the KB must be facing parallel to the ceiling and the hips, shoulders, and elbows must be fully extended. 

Rope Climb: 

For the rope climbs athletes may climb the rope anyway they would like. The rep is credited when the athlete touches the designated tape line. Athletes must show control on the way down from the rope and may not just drop from the top!

Override Off The Tracks Workout 2: “The Freight Train”

10min EMOM

(I Go, You Go Format w/ Partner - Alt. Minnutes)

30 Jump Rope

1 Clean and Jerk 

RX = Double Unders

Scaled = Single Unders

*NOTE: Each Ahtlete will ONLY get 1 attempt at the barbell each round

Score = Total Weight of each partner's heaviest successful lift

TIME CAP: 10min

Workout Flow:

Athlete one will start at the back right of their square with their jump rope set up inside the middle of the box. At the start of 3,2,1 go Athlete 1 can move forward and grab their jump rope and begin working through their 30 double unders (single unders). Once finished with 30 Double Unders they will then move to their barbell for 1 Clean and Jerk. 

*Things to Note, the barbell for the very first clean and jerk can be pre-loaded before the event starts. Athletes will only get 1 Attempt at the barbell each round. If the lift is successful the weight will be recorded on the scorecard. If the lift is missed at any point during the clean or jerk the lift will be deemed unsuccessful and receive a 0 for a score. As the rounds progress the non-working partner is allowed to help change weights for the working partner. 

Once athlete 1 finishes, 1 round ending with their clean and jerk. Athlete two will begin with 30 Double Unders, and then move to the bar for their clean and jerk.

The athletes will continue in this fashion alternating rounds (minutes) until 10 rounds (5 rounds each) are complete or the time cap is hit.

The score for this workout will be the total of the heaviest successful lift for each partner

Movement Standards:

Double Unders/ Single Unders (Scaled): 

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Single unders will follow the same rules with the rope passing only 1 time under the feet on each jump. *Note if someone in the scaled division would like to double unders they are welcome to but it will still be 30 reps for all divisions

Clean and Jerk: 

During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 

Things to Note: No part of the body other than the feet may touch the ground during the execution of the lift. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

Override Off The Tracks Workout 1: The Locomotive

For Time:

60 DB Snatches

800m Run Together

30 Burpees Over Bar (Synchro)

30 Deadlifts

30 Burpees Over Bar (Synchro)

800m Run Together

60 DB Snatches

TIME CAP: 22min

Weights:

RX - DB Snatch (70/50) Deadlift (315/225)

Scaled - DB Snatch (50/35) Deadlift (225/155)

Workout Flow:

At the start of 3,2,1 go both athletes will begin with 60 DB Snatches. The partners can split these reps any way they would like but must alternate hands each rep on the DB. One partner is working, one partner is resting. Once the 60 DB snatches are completed both partners will move outside following the entering/ exiting running loop for their 800m Run. 

For the 800m Run, both partners must run together down and around the orange safety cone before the bridge and then run all the way back past the gym down to the second orange cone (behind Deziel Paving) and then return running back into the gym. When entering the gym athletes must follow the entering/ exiting loop to return back to their square.  

Once the 800m run is finished both partners will return to their designated square and begin working on 30 synchronized burpees over the bar. For the synchronized burpees athletes will start on opposite sides of the bar with both the chest and thighs touching the ground. They then will complete their burpee by jumping over to the opposite side of the bar. (These will be done like burpees over the worm for a visual representation)

Once 30 synchronized burpees have been completed, the athletes will work through 30 deadlifts. The athletes can split the reps any way they would like. After 30 reps of the deadlift are completed the athletes will perform a second set of 30 synchronized burpees in the same format as mentioned above. 

After 30 synchronized burpees, athletes will then move back outside for a second 800m run. The run will follow the same entering and exiting the gym loop and same route outside as the first run. 

Once a second run is complete the athletes will return inside for one more set of 60 DB Snatches. Once 60 DB snatches are finished the workout is complete and the time will be recorded!

Movement Standards:

Synchronized Burpees Over Bar: 

For the synchronized burpees both partners must start on opposite sides of the bar. Both partners must then drop into the bottom position of their burpee *Both partners' chest and thighs must be on the ground at the same time before athletes can come up off the floor. Both partners can then come up and jump to the opposite side of the bar where the rep will be completed 

800m Run:

For the running we will follow a loop process of entering and exiting the gym so that the distance is equal for all teams. (*Entering and Exiting Loop Details will be briefed before the workout starts.) Both partners must run together and cannot begin the next component of the workout till both partners are in the square together. Runners must RUN AROUND the orange cones to ensure all athletes are running the same distance. 

DB Snatch:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. *The athlete may switch hands with the DB in any location of the body. 

Deadlift: 

Each rep starts with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.  Arms must remain straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

For Time Done in a Relay Fashion

RX

30/25 Cal Row

60ft HS Walk

5 Snatches (Wt. TBD)

Scaled

30/25 Cal Row

10 Burpee Box Jump Overs

5 Snatches (Wt. TBD)

Workout Flow:

At the start of 3,2,1 go one Athlete will run forward and begin working through the 30/25 Cal row. Once finished they will move forward and begin their 60ft HS walk (done in 25ft Segments) or 10 Burpee Box Jump Overs. Once finished they will move forward to complete 5 Snatches. Once finished with the 5 snatches they will run back to tag their teammate in who will then begin working through the same chipper. 30/25 Cal row then move forward to begin their HS Walk or Burpee Box Jump Overs. Once finished they will move forward one final time to complete their 5 snatches. Time will stop once athlete two finishes his/her final rep of snatches  

Movement Standards:

Row: 

The monitor on the rower must be set to zero calories at the beginning of each athlete's row. (Partner 2 may reset the monitor while partner 1 is working but then must return to the start mat to be tagged in.) Athletes may not leave the seat of the rower till the monitor displays the correct amount of calories

HS Walk:

The handstand walks will be divided into 5-ft. segments visibly marked on the floor. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Burpee Box Jump Over:

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box.

Snatch: 

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. * NOTE This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.