THE ROADIE

EVENT 3A 

FOR LOAD. 

IN 4:00mins partners must find a  SYNCHRO 1RM CLEAN AND JERK.

-REST 1MIN BEFORE MOVING INTO 3B--

THE REP IS COUNTED WHEN BOTH ATHLETES ARE AT FULL EXTENSION OF THE KNEES, HIPS AND ELBOWS  AT THE SAME TIME. PARTNERS MAY WAIT AT THE TOP OF THE REP FOR EACH OTHER UNTIL SYNCHRO. 

SCORE is sum  of M and F heaviest successful barbell. 

MOVEMENT STANDARDS

CLEAN AND JERK:

Barbell Starting Position - The barbell begins on the ground. 

Midpoint - The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.

You may squat clean, power clean or muscle clean. 

Overhead Position - A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.

Partners may load each others barbells. Barbells must be clipped with collars for each lift. 

EVENT 3B 

'DUAL EXHAUST'

FOR TIME: 

25 SYNC THRUSTERS 35/25KG

50 SYNC WALL BALLS 20/14LB TO 9FT ( CEMENT AREA  IN BETWEEN NAVY AND YELLOW LINE) 

MOVEMENT STANDARDS

SYNC THRUSTER -

The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel). 

The rep is credited when: -Hips, knees, and arms are fully extended.
The bar is directly over, or behind, the middle of the body when viewed from the side
When beginning Thruster with the barbell on the ground. A squat clean is allowed, but not required, to start a set.

FOR THE REPS TO BE SYNCHRO - Both partners must be locked out at full extension at the top of the thruster rep. 

COMMON NO REPS - Insufficient Squat Depth:
Not Locking Out Overhead
Pressing Out or Pausing: 
Barbell in Front of Body:
Not a Continuous Motion: -The thruster should be performed as a single, fluid movement from the bottom of the squat to the full overhead lockout.  
Jerking the Bar:
Rebending the hips and/or legs during the upward movement of the bar to lockout is not allowed. 

WALL BALL - 

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height.

 If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

For the synchro, both athletes must hit the target at the same time.

COMMON NO REPS: ´ Squatting at or above parallel.
´ Allowing the ball to drop from the target and catching it on the bounce/rebound.
´ The ball not making contact with the wall/target.
´ Not hitting the target at the same time.
´ The ball hitting low on the target.

EVENT ONE. 

ALL GAS, NO BRAKES. 

EMOM. YGIG MINS. 

M3/F2 WALL WALKS

10/7 ECHO CAL

MAX BURPEE BOX JUMP OVERs IN TIME REMAINING. 24"/20"

WORKOUT IS COMPLETE WHEN TEAM OF 2 COMPLETES 40 BBJO REPS. 

**ATHLETE MUST MOVE BOX FORWARD ONCE REP 10 IS COMPLETED, THEN EVERY 10 REPS AFTER. 

EITHER PARTNER CAN CHANGE BOX HEIGHT FOR WORKING ATHLETE. 

TC 10:00 mins. 

WORKOUT FLOW:

BOTH PARTNERS WILL START UNDER THE RIG FACING THE WALL. ON THE 3,2,1 GO P1 WILL TURN AND DROP TO COMMENCE 3 WALL WALKS TO THE OPEN STANDARD, ONCE 3 WALL  WALKS. 

YGIG MINUTES.

P1 will start on 0:00  and work until 1:00min. P1 will perform 3 Wall Walks to The Open standard. Once M3/F2  WW are complete, P1 will head to the Echo Bike and complete 10/7 CAL. Once cals are ocmplete, P1 will complete as many reps as possible in the time remaining of a BBJO  in that minute. Once the minute is complete, P1 will rest and P2 will commence M3/F2 Wall Walks, 10/7 Cal echo and max BBJO in their working minute. 

**ATHLETEs MUST MOVE BOX FORWARD ONCE REP 20 IS COMPLETED, THEN AT COMPLETED REP 40.

WORKOUT IS COMPLETE WHEN TEAM OF 2 COMPLETES 50 BBJO REPS. 

MOVEMENT STANDARDS

WALL WALK - Both hands must remain on the tape until both feet are on the wall. 

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)

At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. • Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape

ECHO CALS -

Athletes must reset bike before starting their cals and athlete must reach M10/F6 before moving off the equipment. The working athlete does not reset machines, the athlete up next must do so before their minute of work begins. 

BURPEE BOX JUMP OVER - in the burpee box jump over, the athlete starts on one side of the box, performs a burpee, and then jumps over the box, landing on the opposite side. There's no requirement to stand tall on the box, and a two-foot takeoff is required for the jump. The athlete may step down or jump down. For the burpee the chest and thighs must touch the ground at the bottom of the burpee. 

The athletes are responsible for changing box height for each other. 

The box must be moved forward every 20 reps. 

REV and REP 

AMRAP 

2 ROUNDS:

20/15 CAL ROW ERG

7 SANDBAG OVER SHOULDER 150/100LB 

20/15 CAL BIKE ERG 

7 SANDBAG OVER SHOULDER

20/15 CAL SKI ERG

7 SANDBAG OVER SHOULDER

RND 1: P1 - ERGS. P2- SB

RND 2: P1 - SB. P2 - ERGS

ATHLETES cannot do the same erg more than once.

DIRECTLY INTO 

30 TTB 

MAX BMU IN TIME REMAINING 

MOVEMENT STANDARDS:

SANDBAG CLEAN TO OVER SHOULDER -

Sandbag must go from the ground and clearly pass over the top of the athlete’s shoulder.

Athlete must show knees and hips fully extended at end of the rep. No ducking under the sandbag is not allowed. 

The sandbag can not roll off the side of the shoulder.

TTB :  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

BMU : 

BMU - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

• NO portion of the foot may rise above the lowest part of the bar during the kip.

• The athlete must pass through some portion of a dip before locking out over the bar.

• The rep is credited when: - the athlete’s arms are fully locked out in the support position above the bar; and - the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.