Functional Fitness Games

For time: 2,000m Row 4,000m BikeErg

Athlete 1 will complete the workout as written. Athlete 2 will complete the workout in reverse. Both athletes start the workout at the same time, starting on opposite machines. Athletes can only switch machines when both opening distances are completed. Score: Total time taken.

For time:

30 Sync Burpees over the Bar 45 Barbell Thruster 30 sync alt. Dumbbell Snatch 45 Pull-ups* 30 sync alt. Dumbbell Snatch 45 Barbell Thruster 30 Sync Burpees over the Bar

PERFORMANCE ♂ 30kg + 22.5kg dumbbell, 52.5kg Barbell ♀ 22.5kg + 15kg Dumbbell, 35kg Barbell

FITNESS ♂ 22.5kg + 15kg dumbbell, 35kg Barbell ♀ 15kg + 10kg Dumbbell, 25kg Barbell * Fitness division perform push-ups instead of pull ups.

Tiebreak - time taken after first set of Dumbbell Snatches are complete.

Athletes must perform burpees on opposite sides of the barbell with chest & thighs meeting on the floor at the same time. Stepping over the bar is allowed. Athletes must meet overhead on the Dumbbell Snatch with arms hips and knees extended. Athletes can switch between dumbbells at any time. Barbell Thruster and Pull-up reps can be shared with one athlete working at a time. Strict Pull-ups, Chin-ups and Kipping Pull-ups are accepted (butterfly pull-ups are not). For the fitness division, only the chest is allowed to touch the floor on push-ups.

18 minutes to establish: 5RM back squat 3RM deadlift 1RM shoulder to overhead

Both athletes will test their max, and 6 minutes is allocated to each test. 0:00 - 6:00 — Back Squat 6:00 - 12:00 — Deadlift 12:00 - 18:00 — Shoulder to Overhead Both athletes must establish their max within each 6-minute window. Any style of squat and shoulder to overhead is accepted. Score: Athlete 1's total + Athlete 2's total.