Valentine's Day SLAY

8 Rounds for Time*

8 Toes to Bar

6 Box Jump Overs

4 Power Cleans

*Athletes must complete a full round prior to switching.  Each athlete will complete 4 full rounds

10:00 Time Cap

Rx Division - TTB, 30/24" BJO, 205/145lbs Power Cleans

Int Division - TTB, 24/20" BJO, 165/115lbs Power Cleans

Scaled Division - Toes Above Hips, 24/20" Box Jump OR Step Overs, 135/85lbs Power Cleans

On 3-2-1 Go, Athlete 1 will begin the workout by completing a full round of 8 Toes to Bar, 6 Box Jump Overs, and 4 heavy Power Cleans.  Upon completing the last clean, Athlete 1 will run back to the pull up rig and tag Athlete 2 who then may begin working on the same 8-6-4 workout.  Athletes will continue to alternate, each completing a full round of work prior to switching out.  Athletes will complete a total of 8 rounds (4 rounds each) and their score will be te total time to complete the workout.  There is a 10:00 time cap to this workout.  In the event a team does not complete all 8 rounds, a 1 second penalty will be added to their score for every rep not completed.

Rx Division

For Time

200 Double Unders

100/80 Calorie Row (Co-ed Teams 90 cals)

80 Wallballs 20/14lbs

60 Deadlfits 225/155lbs

40 C2B Pull-Ups

20 Synchro Bar Facing Burpees

15:00 Time Cap

Intermediate Division

For Time

100 Double Unders (not a typo)

100/80 Calorie Row (Co-ed Teams 90 cals)

80 Wallballs 20/14lbs

60 Deadlfits 185/125lbs

40 Pull-Ups

20 Synchro Bar Facing Burpees

15:00 Time Cap

Scaled Division

For Time

200 Single Unders

100/80 Calorie Row (Co-ed Teams 90 cals)

80 Wallballs 14/10lbs

60 Deadlfits 155/105lbs

40 Pull-Ups (men) Ring Rows (women)

20 Synchro Bar Facing Burpees (Stepovers permitted)

15:00 Time Cap

On 3-2-1 Go!, teams will begin work on this chipper workout, completing all the reps in one station before moving on to the next.  Depending on divsion, teams will start with 200 or 100 doubles or 200 single unders.  There is no minumum work requirement for this or any other station (except synchro burpees) so athletes may split work however they desire and one athlete may do all the reps at any station if that is the team strategy.  Athletes will work their way through the descending chipper doing less reps at each station and finally finishing with 20 synchronized bar facing burpees.  For a synchro burpee to count, both athletes must have their chest and thighs on the floor at the same time, they need not jump/step over the bar at the same time.  Athletes may choose to be on the same or opposite sides of the bar so long as they are both on the floor at the same time on each rep.

Part 1 (For Reps)

AMRAP 3:00

20/15 Calorie Echo Bike

30 Front Squats

40 Shoulder to Overhead

30 Front Squats

20/15 Calorie Echo Bike

Rest 1:00

Part 2 (For Time)

Complete the entire workout for time

12:00 Total Time Cap

Rx - 155/105lbs    

Intermediate - 115/75lbs

Scaled - 95/65lbs

This is a two-part workout.  On 3-2-1 Go!, teams will begin a 3:00 AMRAP of a down and back chipper style workout.  The goal is for teams to get as many reps as possible in the 3:00 AMRAP (very unlikley any team will finish the entire workout).  At 3:00 on the clock, all teams will stop and rest for 1:00.  At 4:00 on the clock, all tams will start from the beginning of the workout and complete the entire workout for time.  There is a 12:00 total time cap, so teams will have 8:00 to complete the entire workout in Part 2.  THere are two scores for this workout and they will be weighted evenly and counted as two separate workouts in the overall competition leader board.

Part 1 (For Reps)

AMRAP 3:00

20/15 Calorie Echo Bike

30 Front Squats

40 Shoulder to Overhead

30 Front Squats

20/15 Calorie Echo Bike

Rest 1:00

Part 2 (For Time)

Complete the entire workout for time

12:00 Total Time Cap

Rx - 155/105lbs    

Intermediate - 115/75lbs

Scaled - 95/65lbs

This is a two-part workout.  On 3-2-1 Go!, teams will begin a 3:00 AMRAP of a down and back chipper style workout.  The goal is for teams to get as many reps as possible in the 3:00 AMRAP (very unlikley any team will finish the entire workout).  At 3:00 on the clock, all teams will stop and rest for 1:00.  At 4:00 on the clock, all tams will start from the beginning of the workout and complete the entire workout for time.  There is a 12:00 total time cap, so teams will have 8:00 to complete the entire workout in Part 2.  THere are two scores for this workout and they will be weighted evenly and counted as two separate workouts in the overall competition leader board.

For Time

Partner 1 completes:

10 Dual DB Devils Press

* Calorie Ski Erg

Then

Partner 2 completes

20 Dual DB Box Step Ups 24/20" Box

* Calorie Ski Erg

6:00 Time Cap

Rx Teams

50/35lbs DBs

24/18 Calorie Ski

Intermediate Teams

40/25lbs DBs

20/15 Calorie Ski

Scaled Teams

35/20lbs DBs

18/14 Calorie Ski

On 3-2-1 Go! Partner 1 will begin the floater workout.  He she will start by completing 10 dual dumbbell devils press at the prescribed weight.  Upon completiong, they will immediately move to the ski erg to complete the required number of calories.  After completing the calories, Partner 1 must tag Partner 2 who will then begin the second part of the floater workout by completing 20 alternating dual dumbbell box step ups onto a 24/20" box.  To be clear, athlete must ALTERNATE which leg is first on the box each rep and they will complete 10 reps on each leg for a total of 20 reps.  Upon completing 20 reps, they will then begin their required ski calories.  The clock will stop upon reaching the required number of calories.

Workout standards

The chest must clearly touch the ground between the dumbbells on each rep of the devils press and athlete must achieve full extension of the hips, knees, shoulders, and elbows with the dumbbells clearly locked out over head for the rep to count.

For the box step ups, dumbbells must be held in a farmers carry position a tthe athletes side.  Athlete may not brace or use any other part of their body to hold the dumbbell during the reps.  Athletes will alternate legs on each step up and must come to full extension of the hips and knees on top of the box on each rep for the rep to count.  Athletes are not permitted to step up on the corner of the box and must be facing the box on each rep (no lateral step ups)

The ski erg monitor must be reset to 0 calories prior to beginning the ski erg portion of the event and athlete may not release the handles until the required number of calories has been completed.