Battle at the Rock 2023 (9/24 all day)

6-minute AMRAP:
1 Ground-to-Overhead
4 Bar facing burpees
Workout #1a Score= Total Reps
Workout #1b Score= Total Pounds Lifted

Ground-to-Overhead

Each rep begins with the barbell/plates touching the ground. The athlete can perform any form of snatch (muscle snatch, power snatch or squat snatch) or Clean & Jerk (Power/Squat Clean & Shoulder/Push Press or Push/Split Jerk) to complete the movement.  The rep is completed when the barbell is overhead, arms are locked out, hips and knees are both extended and feet are in line with the body. Dropping the bar from overhead is allowed, but it must stay in the athlete’s lane at all times. 

Bar Facing Burpees

This is a "Bar Facing" burpee.  Both thighs and chest must contact the ground with head towards the barbell and feet between the width of the plate collars.  Feet cannot be outside of the collars or the rep will not count.  Rep is completed when athlete has moved over the bar.  Both jumping and stepping over the bar are acceptable. 

For time:

12 min time limit

30-20-10 Calorie bike
12/9-9/6-6/3 Bar Muscle-ups RX (21-15-9 Pull-ups All other divisions)
*Complete 50 Double Unders after each full round 

MU/PU

RX Men - 12-9-6 Muscle-ups
RX Women - 9-6-3
All Other Divisions - 21-15-9 Pull-ups

DU

50+ - 3X singles (150/round)

Description:
Upon start of workout, athletes will perform a 30 Calorie Bike prior to moving to the Bar Muscle-up/Pull-up count for that first respective round.  Once MU/Pull-up count is achieved, athletes will then perform 50 double unders before proceeding to the next 20 calorie bike.  Athletes will maintain that order until a third set of 50 double unders is completed. Calorie count will not be reset after each round.  For example, if an athlete completes the 30 calorie bike and the calorie count "rolls" to 31, the second round will begin at 31 calories and will end at the 50 calorie mark. This will remain consistent to the third round which will end at the 60 calorie mark. This workout is 'For Time'. 

CALORIE BIKE 

The athlete starts the workout seated on the bike with the screen turned on and ready to go prior to the clock starting. The athlete must remain seated on the bike until the designated calorie count for that round is completed.  We will use the "rolling" calorie effect. If an athlete completes the first 30 calorie bike and the calories roll to 31, the second round of '20' will begin at 31 and end at 50.  The same standard applies for the third round and '10' calorie count will end at the 60 calorie mark.   

BAR MUSCLE UPS
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.  If hands come off the bar at the top position, after a completed rep, athlete must return to the ground before performing the next rep.  If hands come off the bar before performing the dip, the rep will not count and must return to the ground.

 PULL UPS

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar.

DOUBLE UNDERS

The rope must travel underneath feet twice before rep is counted.  Single jump ropes are permitted between Double Under reps but will not count towards the total. 50+ division will have single unders at 3X the reps.

6-minute AMRAP:
1 Ground-to-Overhead
4 Bar facing burpees
Workout #1 Score= Total Reps
Workout #2 Score= Total Pounds Lifted

Description: Event will count as two scores, weighted equally. The structure of the workout will be an “AMRAP” format. The first score of the event will be determined based on how many reps performed during the 6 minute time frame. Each round will consist of 5 reps. The second score of the event will be based on what volume of weight is moved throughout the workout. Each athlete will be able to choose their own weight for the event and will load their own barbell prior to the start of the event. The second score will be tallied as BAR WEIGHT multiplied by NUMBER OF REPS COMPLETED (one per round).

Ground-to-Overhead

Each rep begins with the barbell/plates touching the ground. The athlete can perform any form of snatch (muscle snatch, power snatch or squat snatch) or Clean & Jerk (Power/Squat Clean & Shoulder/Push Press or Push/Split Jerk) to complete the movement.  The rep is completed when the barbell is overhead, arms are locked out, hips and knees are both extended and feet are in line with the body. Dropping the bar from overhead is allowed, but it must stay in the athlete’s lane at all times. 

Bar Facing Burpees

This is a "Bar Facing" burpee.  Both thighs and chest must contact the ground with head towards the barbell and feet between the width of the plate collars.  Feet cannot be outside of the collars or the rep will not count.  Rep is completed when athlete has moved over the bar.  Both jumping and stepping over the bar are acceptable. 

Old Timer: 

15 min time limit

Row Buy-In

3 Rounds

20 Box Jumps
15 Toe-to-Bar

10 Deadlift

Score= total time

Row (Male 1000m, Female 900m)

Box Jumps (RX 30/24”, All other divisions 24/20”)

DL (RX: 275/185, Open & 40+ 225/155, 50+ 185/135)

ROW

Athletes will start the workout seated on the rower with the monitor on and set to count down from 1000/900 meters. After the call of “3, 2, 1… go,” the athlete may grab the rower handle and begin rowing. Athletes must stay seated on the rower until the screen reads 0 meters. 

Box Jumps

A two-footed take off is required.  Hips and knees must fully extend at the top of the box with pause.  A jump down or step down will be accepted.

TOES TO BAR

In the toe to bar, the athlete must go from a full hang to having the toes touch the pull-up bar in between the hands at the same time. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand or mixed grip are all permitted. The rep is complete when both feet come into contact with the pull-up bar at the same time, between the hands. Any part of the foot may make contact with the bar. 

DEADLIFT

The deadlift begins with the barbell/plates touching the ground. The athlete’s hands must be outside the knees. The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar.

For Time:

8 min time limit

12 Single Arm KB Push Press, Right Arm
12 Single Arm KB Push Press, Left Arm
24 KB Swings
48 Wall Balls 20/14#, 10' target
24 KB Swings
12 Single Arm KB Push Press, Left Arm
12 Single Arm KB Push Press, Right Arm

RX KB Weight- 70/53#
Open/40+ KB Weight- 53/35#
50+ KB Weight - 35/25#, Wall Ball Weight - 14/10#, 10' target

Description:

At the start of the workout, athletes will perform 12 Single Arm KB Push Press, per arm.  It is listed in order of Right Arm then Left Arm but Athletes may choose which arm they start as long as all 12 reps are completed prior to switching arms for the second set of 12 reps.  Either arm order may also be chosen to complete the workout as long as all 12 reps are completed prior to the alternate arm.  Athletes will move through this chipper style workout until all movements and reps are completed. This workout is 'For Time'.

Single Arm KB Push Press

KB will begin on the ground.  Athletes must lift the bell to the shoulder, prior to pressing overhead. Any form of snatch-like movement directly overhead without transitioning at the shoulder will not count. While a Push Press is the intended movement, any form of "Shoulder-to-Overhead" will be accepted as long as the hips and knees are extended with KB directly over shoulder upon completion of the rep.  If KB deviates outside of the shoulder with a diangle arm angle, the rep will not count unless corrected prior to bringing bell back down.

KB Swing

Kettlebell does not need to contact the ground between the Single Arm Press and KB Swing.  The KB does however need to travel between the hips as a traditional swing starts, before moving to overhead.  This is an American type swing.  At the finishing position, hips and knees must be extended with arms extended straight overhead, elbows locked out.  Bottom of the bell must be extended to the ceiling.  If there is any bend in elbow or wrist (bell not pointed straight up), the rep will not count. 

WALL BALLS

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. There will be a metal, circular plate as the target set at 10 feet. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.