East Idaho Invitational

For Time:

2000m Row

2000m TIME: _________________

600m Partner Tether Run

200m Open Water Swim

600m Partner Tether Run

TIME: ___________________

IMPORTANT NOTES:

• Both teammates must start standing behind the rower.
• Teammates must clearly indicate their number when crossing the finish line by holding up their number on their floatation device.

At 3, 2, 1... GO! Teammates will begin rowing 2000m. Only one teammate may work at a time, but the work may be split in any way the team sees fit. Once the meters have been completed, teams will grab a tether and run 600m together to Rigby Lake. Once there, the tether will be dropped off and teams will begin the 200m swim. Partners DO NOT need to swim together, but both teammates must finish the swim before beginning the final run, which will be done again connected via tether. Time will be called when both teammates cross the finish line.

Any forward progress made during the run WITHOUT the tether will be considered a fault and assessed a penalty.

SAFETY: One or both teammates will be allowed to use a flotation device that will be provided. The use of the floatation device IS NOT required. 

FOR TIME:

25' Sandbag Carry

10 Sandbag Over Yoke

25' Sandbag Carry

8 Sandbag Over Yoke

25' Sandbag Carry

6 Sandbag Over Yoke

25' Sandbag Carry

4 Sandbag Over Yoke

25' Yoke Carry

Heat 1 TIME: ___________________

Heat 2 TIME: ___________________

Heat 3 TIME: ___________________

IMPORTANT NOTES:

• Work may be split in ANY WAY. One partner could do everything if they wanted.
• Previous sandbag MUST be moved to the safe area before continuing.
• Non-working partner may not touch the sandbag until it is at least half way over the yoke.

At 3, 2, 1...GO! Athletes will carry the lightest sandbag 25' to the yoke, where they will perform 10 sandbag over yoke back and forth. Once the 10th rep has been completed, one athlete will move to sandbag to the Safe Zone while their partner grabs the next heaviest sandbag. The team will then perform 8 sandbag over yoke. This will continue until they complete 4 reps with the heaviest bag. The team must then carry the yoke 25' back to the starting/finish line, where TIME will be called.

This is a heat based elimination style event. Teams will have up to 3 opportunities to post a score. Sandbag and yoke weights will not be released beforehand, but sandbags will NOT EXCEED the movement standards list of 200/150# (RX) and 150/100# (INT).

FOR TIME:

ROUND 1

50 Wall Balls

15 Bar Muscle-ups (20 Pull-ups)

10 Cleans

ROUND 2

50 Wall Balls

15 Bar Muscle-ups (20 Pull-ups)

10 Cleans

ROUND 3

50 Wall Balls

15 Bar Muscle-ups (20 Pull-ups)

10 Cleans

ROUND 4

50 Wall Balls

15 Bar Muscle-ups (20 Pull-ups)

10 Cleans

TIME: ___________________

IMPORTANT NOTES:

• **Every time partners switch, a 30/20 double under buy-in must be performed.**
• Double unders may not be started until working partner returns to the starting area.
• Barbell MUST BE MOVED FORWARD to the next square after each round (except for the last round).

At 3, 2, 1, GO! Partner 1 will perform their double under buy-in and then begin doing wall balls, then pull-up bar work, and finally cleans which may be power OR squat. The partner who finishes the cleans each round will advance the barbell to the next mat. Only ONE partner may work at a time.

Teams may switch out partners at anytime, but the incoming partner must always perform a double under buy-in before beginning any work.

Rx
Wall Balls (20/14#)(10/9')
15 Bar Muscle-ups
Cleans (185/130#)
30 Double Unders

Intermediate
Wall Balls (14/10#)(10/9')
20 Pull-ups
Cleans (135/95#)
20 Double Unders

FOR TIME:

Echo Bike Calories:

30

20

10

Synchro DB Snatch:

30

20

10

TIME: ___________________

IMPORTANT NOTES:

• Echo Bike must be reset by athletes before each round.
• Athlete may not leave bike until it reads the appropriate calories.
• DB snatches must synchro at the TOP of the movement with weight overhead and knees, hips, and elbows locked out together.
• DBs must be moved forward to the next square after each round.

At 3, 2, 1,... GO! One partner will begin biking. Partners may switch out at any time until they reach 30 calories biked. Teams will then move to the DBs and complete 30 synchro DB snatch. Teams will continue in the same way through the rounds of 20 and 10, moving their DBs forward after each round, until all rounds are completed and BOTH team members cross the finish line, where TIME will be called.

Standards:

• Both athletes will begin in the starting area, with the bike under the pull-up rig.
• Alternating arms is NOT necessary.
• Both heads of the DB MUST touch the ground at the beginning of each rep.
• Echo Bike MUST be reset before each round BY THE ATHLETE.
• DBs MUST be moved forward to the next square after each round, except for the final round.
• Rx: 50/35#
• Int: 35/25#