The Western Games - Fittest Trio 2023

BEGINNER: (Event Video)
AMRAP 12: *ROUND FOR ROUND
30 Single Unders
2 Wall Walks (CF Open - Scaled Standard)
10 Deadlifts (35kg)

INTERMEDIATE: (Event Video)
AMRAP 12: *ROUND FOR ROUND
20 Double Unders
2 Wall Walks (CF Open Standard)
10 Deadlifts (M:70kg/F:45kg)

ADVANCED: (Event Video)
AMRAP 12: *ROUND FOR ROUND
30 Double Unders
2 Wall Walks (CF Open Standard)
10 Deadlifts (M:100kg/F:70kg)

*IMMEDIATELY AFTER EVENT 1: TRIPLE TREAT

3 MINUTES:

Max Repetitions = CLUSTER (Clean + Thruster)

BEGINNER: F: 35kg
INTERMEDIATE: M: 70kg / F: 45kg
ADVANCED: M: 100kg / F: 70kg (Must be performed as SQUAT CLEAN into THRUSTER)

FOR TIME: (12 CAP)
50 DB Front Squat (alternating for Beg. & Int.)
50 DB Clean & Jerk (alternating for Beg. & Int.)
50 DB Snatch (alternating for Beg. & Int.)
50 DB Alternating Front Rack Lunge
50 DB Devils Press (alternating for Beg. & Int.)

- 1 Person must be holding Double KB Front Rack in order for the teams repetitions to count
- Switch and break up among reps and movements as desired
- If all 250 repetitions are completed prior to time-cap, REST until 12:00
- EVENT 4: FULL SEND immediately follows

BEGINNER: (Event Video)
Dumbbell Weight: F = 1 x 12kg
Kettlebell Weight: F = 2x 12kg

INTERMEDIATE: (Event Video)
Dumbbell Weight: M = 1 x 22.5kg / F = 1 x 15kg
Kettlebell Weight: M = 2x 24kg / F = 2x 16kg

ADVANCED: *DOUBLE DB & KB (Event Video)
Dumbbell Weight: M = 2 x 22.5kg / F = 2 x 15kg
Kettlebell Weight: M = 2x 32kg / F = 2x 24kg

IMMEDIATELY AFTER EVENT 3:

3 MINUTES:
Max Calories Echo Bike

- Switch amongst team as desired
- Ensure monitor is turned and reset to '0'

AMRAP 8 MINUTES:
Synchronised Burpees + Gymnastics Movements

BEGINNER: (Event Video)
ROUND 1: 8 Synchronised Burpee to Plate + 30 Ring Rows
ROUND 2: 8 Synchronised Burpee to Plate + 30 Ring Rows
ROUND 3+: 8 Synchronised Burpee to Plate + 30 Hanging Knee Raises

INTERMEDIATE: (Event Video)
ROUND 1: 12 Synchronised Burpee to Plate + M=30 Toes to Bar / F=30 Ring Rows 
ROUND 2: 12 Synchronised Burpee to Plate + M=30 Pull Ups / F=30 Toes to Bar
ROUND 3+: 12 Synchronised Burpee to Plate + M=30 C2B / F=30 Pull Ups

ADVANCED: (Event Video)
ROUND 1: 15 Synchronised Burpee to Plate + 30 Pull Ups
ROUND 2: 15 Synchronised Burpee to Plate + 30 C2B 
ROUND 3+: 15 Synchronised Burpee to Plate + 30 Bar Muscle Ups

- 1 person Dead-Hang from pull-up bar during gymnastics movements
- 1 person working
- 1 person resting

FOR TIME: (8 Minutes CAP)
*INDIAN FILE*
Double Dumbbell Step Over
Double Dumbbell Shoulder to Overhead
Calorie Row

- 2x dumbbell per team, 1x box, 1x rower
- Once the first person advances onto the rower, the 2nd person may then receive the DB to begin their DB step-overs. Once the 2nd person advances onto the rower, the 3rd person may begin their DB Step Overs


BEGINNER: (Event Video)
20 Double Dumbbell Box Step Over (2x 10kg)(20" box)
35 Double Dumbbell Shoulder to Overhead (2x 10kg)
20 Calorie Row

INTERMEDIATE: (Event Video)
20 Double Dumbbell Box Step Over (M=2x 15kg,24"box / F=2x12.5kg,20"box)
35 Double Dumbbell Shoulder to Overhead (M=2x 15kg / F=2x 12.5kg)
35/25 Calorie Row

ADVANCED:(Event Video)
20 Double Dumbbell Box Step Over (M=2x 22.5kg,24"box / F=2x15kg,20"box)
35 Double Dumbbell Shoulder to Overhead (M=2x 22.5kg / F=2x15kg)
45/35 Calorie Row