Legends Championship 2020

For time: 9 minute time cap

50/45 Calories on the Rower (40/35 55+)
40 Toes to Bar (30 55+)
40 Shoulder to Overhead (30 55+)
30/25 Calories on the Rower (20/15 55+)

35 – 39 Men/Women: 115#/85#
40 – 44 Men/Women: 115#/85#
45 – 49 Men/Women: 115#/85#
50 – 54 Men/Women: 115#/75#
55 – 59 Men/Women: 105#/75#
60 – 64 Men/Women: 95#/65#
65+ Men/Women: 85#/55#

For time: (14 min Cap)

4 Rope Climbs
35/25 Du’s (Kronos) (55+ single unders)
30 Wall Ball

3 Rope Climbs
50/40 DU’s (Hades) (55+ Single unders)
30 Wall Ball

2 Rope Climbs
100 DU’s (personal) (55+ 75 Du’s)
30 Wall Ball

1 Rope Climb

Rope Climb - All men to 15'.  Women 35-54 to 15'.  Women 55+ to 12'.

Wall Ball - Men 35-54 20# ball to 10' target.  Men 55+ 14# ball to 10' target.  Women 35-54 14# ball to 9' target.  Women 55+ 10# ball to 9' target

4-3-2-1 Thruster Ladder

7 Minute AMRAP
Cal AAB
Then AMRAP
1 RMU (+2)
5 Hang Snatch

2min rest then

35 – 39 Men: 30 Cal, +2, 135#

40 – 44 Men: 30 Cal, +2, 135#

45 – 49 Men: 30 Cal, +2, 135#

50 – 54 Men: 30 Cal, +2, 135#

55 – 59 Men: 25 Cal, +2, 115#

60 – 64 Men: 25 Cal, +1, 105#
65+ Men: 25 Cal, +1, 95#

35 – 39 Women: 25 Cal, +2, 95#

40 – 44 Women: 25 Cal, +2, 95#

45 – 49 Women: 25 Cal, +2, 95#

50 – 54 Women: 25 Cal, +2, 85#

55 – 59 Women: 20 Cal, +1, 75#

60 – 64 Women: 20 Cal, +1, 75#
65+ Women: 20 Cal, +1, 65#

Ages 55+ have the option of doing burpee C2B instead of RMU, 4:1 ratio.

Cal AAB
Then AMRAP
5 C2B
7 Hang Snatch

35 – 39 Men: 30 Cal, C2B, 115#

40 – 44 Men: 30 Cal, C2B, 115#

45 – 49 Men: 30 Cal, C2B, 115#

50 – 54 Men: 30 Cal, C2B, 115#

55 – 59 Men: 25 Cal, C2B, 95#

60 – 64 Men: 25 Cal, C2B, 85#
65+ Men: 25 Cal, C2B, 75#

35 – 39 Women: 25 Cal, C2B, 85#

40 – 44 Women: 25 Cal, C2B, 85#

45 – 49 Women: 25 Cal, C2B, 85#

50 – 54 Women: 25 Cal, C2B, 75#

55 – 59 Women: 20 Cal, C2B, 65#

60 – 64 Women: 20 Cal, C2B, 65#
65+ Women: 20 Cal, C2B, 55#

Assault Run - max distance in 8 min

1 min Recovery after Icarus A, then 

3Rounds
20 DB Snatch (Single)
40’ DB OH Walking Lunge (Single)
40’ HSW (20’ 55+) (55+ 20’)

Notes:

• 5' minimum all age groups on DB OH Walking Lunge.
• 20' minimum for 35-44 on HSW
• 10' minimum for 45-54 on HSW
• 5' minimum for 55-59 on HSW
• no minimum for 60+ on HSW
• 1 rep per 5'
• 35-54 Men 50# DB, 55+ Men 35# DB
• 35-54 Women 35# DB, 55+ 20# DB

For Time: 14 Min Cap

10 BBJO
2 Squat Cleans
10 BBJO
4 Squat Cleans
10 BBJO
6 Squat Cleans
10 BBJO
8 Squat Cleans
10 BBJO
10 Squat Cleans

35 – 39 Men: 24”, 225#
40 – 44 Men: 24”, 225#
45 – 49 Men: 24”, 205#
50 – 54 Men: 24”, 185#
55 – 59 Men: 24”, 165# (any kind, no hang)
60 – 64 Men: 24” step up, 145# (any kind, no hang)
65+ Men: 24” step up, 135# (any kind, no hang)

35 – 39 Women: 20”, 155#
40 – 44 Women: 20”, 155#
45 – 49 Women: 20”, 135#
50 - 54 Women: 20”, 125# (any kind, no hang)
55 - 59 Women: 20” step up, 105# (any kind, no hang)
60 - 64 Women: 20” step up, 95# (any kind, no hang)
65+ Women: 20” step up, 85# (any kind, no hang)

For Time:

12 minute cap

4 Rounds

25 HSPU
10 deadlifts

Men & Women 35-49: 315# / 225#

Men & Women 50-54: 295# / 205#

Men & Women 55-59: 275# / 185# (20 reps HSPU)

Men 60-64: 255# (15 Reps HSPU)

Women 60-64: 165# (15 reps HSPU with 2.5" elevation)

Men 65+: 225# (15 Reps HSPU with 1" elevation)

Women 65+: 155# (10 Reps HSPU with 2.5" elevation) 

HSPU will be done on the URLND 36" x 24" mat. Begin in a full lockout with only heels touching the wall. Full lockout means a straight line from hands
through shoulders to feet. Elbows are locked out. Shoulder is in full flexion. Palms must be completely on the mat. Fingers are allowed to be off the mat. Athletes then have head
touch mat and return to a full lockout. Athletes must show momentary control in lockout for the rep to
count. Strict or kipping HSPU are permitted.