FITTEST IN THE WEST

FITTEST IN THE WEST
EVENT 4
BIG BIRD’S SPECIAL

Rx/Intermediate/Rookies
8min Time Cap
Combined Max Weight
C&J Complex
1 Clean
1 Front Squat
1 Jerk

WORKOUT FLOW

At the call of 3,2,1... Go

Athlete A can start with first attempt, once the complex is complete and successful, Athlete B, can then start there first attempt, once the complex is complete and successful. Athlete A can start on second attempt. Athletes can have as many attempts with in the 8min time frame. Any part of the complex lifted after the 8min time cap will not be counted as a successful lift.

MOVEMENT STANDARDS
Any style of Clean is acceptable: muscle clean, power clean, squat clean, split clean. Feet must be inline and under the body with knees & hips at full extension at the top of the movement

Front Squat, athletes hip crease must clearly go below parallel and then return to full extension at the top of the movement.

Any style of Jerk is acceptable: strict press, push press, push jerk & split jerk, feet must be inline and under the body with hips, knees and elbows all locked out with barbell directly overhead.

Collars must be on the barbell and locked for each rep to count. The athlete must be standing tall, supporting the barbell overhead and locked out with their feet under their body and their hips, knees, shoulders and elbows locked out for the rep to count. Team members may help each other load the barbell.

Score is your total combined weight that was successfully lifted by both Athletes.

#Wiser1CrossFit #FittestintheWest #CrossFitAffiliates #Athletelife #liftheavy #fitfams
#fitnessmotivation #Crossfitcomp #crossfit

FITTEST IN THE WEST
EVENT 4
BIG BIRD’S SPECIAL

Rx/Intermediate/Rookies
8min Time Cap
Combined Max Weight
C&J Complex
1 Clean
1 Front Squat
1 Jerk

WORKOUT FLOW

At the call of 3,2,1... Go

Athlete A can start with first attempt, once the complex is complete and successful, Athlete B, can then start there first attempt, once the complex is complete and successful. Athlete A can start on second attempt. Athletes can have as many attempts with in the 8min time frame. Any part of the complex lifted after the 8min time cap will not be counted as a successful lift.

MOVEMENT STANDARDS
Any style of Clean is acceptable: muscle clean, power clean, squat clean, split clean. Feet must be inline and under the body with knees & hips at full extension at the top of the movement

Front Squat, athletes hip crease must clearly go below parallel and then return to full extension at the top of the movement.

Any style of Jerk is acceptable: strict press, push press, push jerk & split jerk, feet must be inline and under the body with hips, knees and elbows all locked out with barbell directly overhead.

Collars must be on the barbell and locked for each rep to count. The athlete must be standing tall, supporting the barbell overhead and locked out with their feet under their body and their hips, knees, shoulders and elbows locked out for the rep to count. Team members may help each other load the barbell.

Score is your total combined weight that was successfully lifted by both Athletes.

#Wiser1CrossFit #FittestintheWest #CrossFitAffiliates #Athletelife #liftheavy #fitfams
#fitnessmotivation #Crossfitcomp #crossfit

FITTEST IN THE WEST

EVENT 2
FIELD OF DREAMS

WORKOUT DESCRIPTION
Rx MalePairs
For Time
120 Wall Balls
100ft DB Front Rack Lunges + Sand Bag Partner Hold
80 T2B
100ft DB Front Rack Lunges + Sand Bag Partner Hold
40 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 12kg
2 x Dumbell: 22.5kg/15kg
Sandbag weight: 150lb/100lb

Intermediate Male/Female Pairs
For Time
120 Wall Balls
100ft DB Front Rack Lunges + Sand Bag Partner Hold
80/60 T2B
100ft DB Front Rack Lunges + Sand Bag Partner Hold
40 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 9kg/6kg
2 x Dumbell: 22kg/15kg
Sandbag weight: 100lb/75lb

Rookie Male/Female Pairs
For Time
120 Wall Balls
100ft DB Lunges + Sand Bag Partner Hold
80/60 Hanging Leg Raises
100ft DB Lunges + Sand Bag Partner Hold
40/30 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 6kg/3kg
2 x Dumbells: 15kg/10kg
Sandbag: 75lb/50lb

WORKOUT FLOW
This workout is a Chipper Style Workout, you can share the reps how ever you choose, the only minimum requirement is the DB Lunges + Sand Bag Hold, each athlete must complete 100ft DB Front Rack Lunges + Sand Bag Hold before Swapping Over.

At the call of “3,2,1 Go”,

120 Wall Balls
Athlete A will start on the 120 Wall Balls, Athlete B can take over at any time, all 120 reps must be completed before advancing onto the 100ft DB Front Rack Lunges + Sand Bag Hold.

100ft Front Rack Lunges + SB Hold
Athlete A, will pick up Sand Bag and hold until Athlete B completes the 100ft DB F/R Lunges
Then Swap
Athlete B, will then pick up Sand Bag and hold until Athlete A completes the 100ft DB F/R Lunges.

Once both athletes have completed the100ft F/R Lunges + SB Hold they will advance back to the rig to start the prescribed T2B/Leg Raises repetitions. The T2B/Leg Raises reps can be shared how ever you choose, on completion you will then advance back onto the 100ft DB Front Rack Lunges + Sand Bag Hold.

100ft Front Rack Lunges + SB Hold
Athlete A, will pick up Sand Bag and hold until Athlete B completes the 100ft DB F/R Lunges
Then Swap
Athlete B, will then pick up Sand Bag and hold until Athlete A completes the 100ft DB F/R Lunges.

On completion of DB F/R Lunges + SB Hold, Athletes can then start on the prescribed Sand Bag Ground 2 Over Shoulder. Once all of the prescribed reps are completed, both athletes will run to the finish mat to complete the workout.

Your finish time will be taken, once both athletes are on the finish mat.

Movement Standards

Wall Balls
Athletes hip crease must clearly go below the top of the knee and break parallel. Males will throw a wall ball to a 10ft target and women will throw a wall ball to a 9ft target for the rep to count.

DB Front Rack Lunges
This is a dual Db front rack walking lunge. Each lunge begins with both dumbbells on shoulders and feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbells in front rack position. If during the lunge, either hands come of the dumbbell or the trailing knee doesn’t come into contact with the ground or the rep is not complete by both knees, and hips coming to full extension, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line, has the dumbbell in the front rack position and is standing tall with hips & knees fully extended and both heels across the line. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last given rep.

Sandbag Hold
The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder or rested on the athletes lap.

Toes to Bar
Each rep of T2B will start with the athlete in a full hang with the heels breaking the line of the pull-up bar. The athlete must then touch their toes to the bar. Both feet must be inside the width of the athletes hands and touch the bar at the same time for the rep to count. Athletes must clearly bring their heels back behind the line of the pull-up bar at the bottom of each rep.

Sandbag Ground 2 Over Shoulder
Sandbag must go from the ground and clearly pass over the top of the athlete’s shoulder. The sandbag shall not roll off the side of the shoulder.

Video will be provided before competition for movement standards and workout flow.

FITTEST IN THE WEST

EVENT 2
FIELD OF DREAMS

WORKOUT DESCRIPTION
Rx MalePairs
For Time
120 Wall Balls
100ft DB Front Rack Lunges + Sand Bag Partner Hold
80 T2B
100ft DB Front Rack Lunges + Sand Bag Partner Hold
40 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 12kg
2 x Dumbell: 22.5kg/15kg
Sandbag weight: 150lb/100lb

Intermediate Male/Female Pairs
For Time
120 Wall Balls
100ft DB Front Rack Lunges + Sand Bag Partner Hold
80/60 T2B
100ft DB Front Rack Lunges + Sand Bag Partner Hold
40 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 9kg/6kg
2 x Dumbell: 22kg/15kg
Sandbag weight: 100lb/75lb

Rookie Male/Female Pairs
For Time
120 Wall Balls
100ft DB Lunges + Sand Bag Partner Hold
80/60 Hanging Leg Raises
100ft DB Lunges + Sand Bag Partner Hold
40/30 Sand Bag Ground 2 Over Shoulder

Weights
Wall Ball: 6kg/3kg
2 x Dumbells: 15kg/10kg
Sandbag: 75lb/50lb

WORKOUT FLOW
This workout is a Chipper Style Workout, you can share the reps how ever you choose, the only minimum requirement is the DB Lunges + Sand Bag Hold, each athlete must complete 100ft DB Front Rack Lunges + Sand Bag Hold before Swapping Over.

At the call of “3,2,1 Go”,

120 Wall Balls
Athlete A will start on the 120 Wall Balls, Athlete B can take over at any time, all 120 reps must be completed before advancing onto the 100ft DB Front Rack Lunges + Sand Bag Hold.

100ft Front Rack Lunges + SB Hold
Athlete A, will pick up Sand Bag and hold until Athlete B completes the 100ft DB F/R Lunges
Then Swap
Athlete B, will then pick up Sand Bag and hold until Athlete A completes the 100ft DB F/R Lunges.

Once both athletes have completed the100ft F/R Lunges + SB Hold they will advance back to the rig to start the prescribed T2B/Leg Raises repetitions. The T2B/Leg Raises reps can be shared how ever you choose, on completion you will then advance back onto the 100ft DB Front Rack Lunges + Sand Bag Hold.

100ft Front Rack Lunges + SB Hold
Athlete A, will pick up Sand Bag and hold until Athlete B completes the 100ft DB F/R Lunges
Then Swap
Athlete B, will then pick up Sand Bag and hold until Athlete A completes the 100ft DB F/R Lunges.

On completion of DB F/R Lunges + SB Hold, Athletes can then start on the prescribed Sand Bag Ground 2 Over Shoulder. Once all of the prescribed reps are completed, both athletes will run to the finish mat to complete the workout.

Your finish time will be taken, once both athletes are on the finish mat.

Movement Standards

Wall Balls
Athletes hip crease must clearly go below the top of the knee and break parallel. Males will throw a wall ball to a 10ft target and women will throw a wall ball to a 9ft target for the rep to count.

DB Front Rack Lunges
This is a dual Db front rack walking lunge. Each lunge begins with both dumbbells on shoulders and feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbells in front rack position. If during the lunge, either hands come of the dumbbell or the trailing knee doesn’t come into contact with the ground or the rep is not complete by both knees, and hips coming to full extension, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line, has the dumbbell in the front rack position and is standing tall with hips & knees fully extended and both heels across the line. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last given rep.

Sandbag Hold
The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder or rested on the athletes lap.

Toes to Bar
Each rep of T2B will start with the athlete in a full hang with the heels breaking the line of the pull-up bar. The athlete must then touch their toes to the bar. Both feet must be inside the width of the athletes hands and touch the bar at the same time for the rep to count. Athletes must clearly bring their heels back behind the line of the pull-up bar at the bottom of each rep.

Sandbag Ground 2 Over Shoulder
Sandbag must go from the ground and clearly pass over the top of the athlete’s shoulder. The sandbag shall not roll off the side of the shoulder.

Video will be provided before competition for movement standards and workout flow.

EVENT 3
KNOW YOUR ENEMY

Rx Male/Female Pairs
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Pull Ups - Shared

12 Synch Cal Row
12 Synch Thrusters
24 C2B Pull Ups - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
Bar Muscle Ups - Shared

Thrusters - DB’s 22.5kg/15kg, Barbell 45/35kg

Intermediate Male/Females
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Bar Lateral Burpees - Shared

12 Synch Cal Row
12 Synch Thrusters
24 Pull Ups - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
C2B Pull ups - Shared

Thrusters - DB’s 15kg/10kg, Barbell 30/25kg

Rookies Male/Female Pairs
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Bar Lateral Burpees - Shared

12 Synch Cal Row
12 Synch Thrusters
24 Ring Rows - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
Pull ups or Bar Lateral Burpees - Shared

Thrusters - DB’s 10kg/7kg Barbell 25/15kg

MOVEMENT STANDARDS

At the call of 321...Go
Both Athletes will start on the row, with the monitor set at zero Cals, once both athletes complete the 15 Cal Row, they will then start with 15 synchronized Thrusters, one athlete will be using DB’s and the other Athlete will be using a barbell. Once all 15 Thrusters are complete athletes will then start on the 30 Pull ups/Bar Lateral Burpees only one athlete will be performing the prescribed movement, athletes can switch when ever they choose, once all 30 reps are completed the athletes will then start on the 12 Cal Row, and continue in the above order with the prescribed rep ranges and movements.

On the last round of 9 Cal Row, 9 Thrusters with the time remaining, athletes will complete as many reps as possible of Bar Muscle UP’s or Pull ups until the 8min Time Cap is complete. Only in the rookie division we have a substitute for the pull up movement, 3 Burpees will equal 1 Pull Up.

Your score will be the total reps completed in the 8min.

Tie Break Time
After the completion of each set of Thrusters a tie break time will be recorded. Teams that finish with the same amount of reps will then be placed according to their tie break time.

MOVEMENT STANDARDS

SYNCHRONISED CAL ROW
The monitor will be at zero cals at the start of every round, before the start of 321....go, both athletes, will start seared on the rower with both hands behind there backs. They can only start at the same time, but can only get off the rowers when both athletes have completed the prescribed calories shown on the monitor. Athletes don’t need to be mirroring each other in the movement.

SYNCHRONISED THRUSTERS
One Athlete will perform thrusters with a barbell and the other Athlete will perform thrusters with a pair of dumbbells. Each rep requires both team members to perform the standards of the movement simultaneously. Athletes will need to synchronise at 2 points during the movement. Both athletes must be in the bottom of the squat at the same time, with their hip crease clearly below their knees. Both athletes must then stand tall with hips, knees and full extension and both dumbbells/barbell locked out overhead for the rep to count. Failure to hit both of these points simultaneously will result in a no rep.

BAR LATERAL BURPEES
The burpee must be performed parallel to the barbell. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (rookies division excluded). The athlete does not need to land with both feet at the same time.

RING ROWS
The Athlete will start with both feet directly under the pull up bar and in contact or behind the designated line given, with both arms fully extended. For the rep to count the athlete must pull until both hands come in contact with the chest. Hips and knees must remain fully extended throughout the entire movement.

PULL UPS
The pull-up starts with one athletes in a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when the athletes’ chin clearly pass above the pull-up bar at the top of the movement. Any style of pull-up is permitted including strict, kipping and butterfly pull-ups and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met.

CHEST TO BAR PULL UPS
The C2B pull-up starts with the athlete in a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when the athletes’ chest clearly comes into contact with the pull-up bar at the top of the movement. Any style of C2B pull-up is permitted including strict, kipping and butterfly C2B pull-up and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met.

BAR MUSCLE UPS
Each rep of bar muscle up must start in a dead hang position with the feet off of the floor and the arms completely straight under the bar. Credit will be given when the athlete is clearly in a supported position above the bar with the arms locked out and the shoulders slightly in front of the pull-up bar. Only the hands and no other body parts may assist the athlete in reaching the top position of each rep. Kipping is permitted, but athletes may not allow their feet to rise above the pull-up bar in the middle of the rep. This will be deemed a no rep.

EVENT 3
KNOW YOUR ENEMY

Rx Male/Female Pairs
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Pull Ups - Shared

12 Synch Cal Row
12 Synch Thrusters
24 C2B Pull Ups - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
Bar Muscle Ups - Shared

Thrusters - DB’s 22.5kg/15kg, Barbell 45/35kg

Intermediate Male/Females
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Bar Lateral Burpees - Shared

12 Synch Cal Row
12 Synch Thrusters
24 Pull Ups - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
C2B Pull ups - Shared

Thrusters - DB’s 15kg/10kg, Barbell 30/25kg

Rookies Male/Female Pairs
8min Time Cap
15 Synch Cal Row
15 Synch Thrusters
30 Bar Lateral Burpees - Shared

12 Synch Cal Row
12 Synch Thrusters
24 Ring Rows - Shared

09 Synch Cal Row
09 Synch Thrusters
In Time Remaining Max Reps
Pull ups or Bar Lateral Burpees - Shared

Thrusters - DB’s 10kg/7kg Barbell 25/15kg

MOVEMENT STANDARDS

At the call of 321...Go
Both Athletes will start on the row, with the monitor set at zero Cals, once both athletes complete the 15 Cal Row, they will then start with 15 synchronized Thrusters, one athlete will be using DB’s and the other Athlete will be using a barbell. Once all 15 Thrusters are complete athletes will then start on the 30 Pull ups/Bar Lateral Burpees only one athlete will be performing the prescribed movement, athletes can switch when ever they choose, once all 30 reps are completed the athletes will then start on the 12 Cal Row, and continue in the above order with the prescribed rep ranges and movements.

On the last round of 9 Cal Row, 9 Thrusters with the time remaining, athletes will complete as many reps as possible of Bar Muscle UP’s or Pull ups until the 8min Time Cap is complete. Only in the rookie division we have a substitute for the pull up movement, 3 Burpees will equal 1 Pull Up.

Your score will be the total reps completed in the 8min.

Tie Break Time
After the completion of each set of Thrusters a tie break time will be recorded. Teams that finish with the same amount of reps will then be placed according to their tie break time.

MOVEMENT STANDARDS

SYNCHRONISED CAL ROW
The monitor will be at zero cals at the start of every round, before the start of 321....go, both athletes, will start seared on the rower with both hands behind there backs. They can only start at the same time, but can only get off the rowers when both athletes have completed the prescribed calories shown on the monitor. Athletes don’t need to be mirroring each other in the movement.

SYNCHRONISED THRUSTERS
One Athlete will perform thrusters with a barbell and the other Athlete will perform thrusters with a pair of dumbbells. Each rep requires both team members to perform the standards of the movement simultaneously. Athletes will need to synchronise at 2 points during the movement. Both athletes must be in the bottom of the squat at the same time, with their hip crease clearly below their knees. Both athletes must then stand tall with hips, knees and full extension and both dumbbells/barbell locked out overhead for the rep to count. Failure to hit both of these points simultaneously will result in a no rep.

BAR LATERAL BURPEES
The burpee must be performed parallel to the barbell. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (rookies division excluded). The athlete does not need to land with both feet at the same time.

RING ROWS
The Athlete will start with both feet directly under the pull up bar and in contact or behind the designated line given, with both arms fully extended. For the rep to count the athlete must pull until both hands come in contact with the chest. Hips and knees must remain fully extended throughout the entire movement.

PULL UPS
The pull-up starts with one athletes in a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when the athletes’ chin clearly pass above the pull-up bar at the top of the movement. Any style of pull-up is permitted including strict, kipping and butterfly pull-ups and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met.

CHEST TO BAR PULL UPS
The C2B pull-up starts with the athlete in a dead hang position with the feet off of the floor and the arms completely straight under the bar. A successful rep will be counted when the athletes’ chest clearly comes into contact with the pull-up bar at the top of the movement. Any style of C2B pull-up is permitted including strict, kipping and butterfly C2B pull-up and any style of grip is permitted including overhand, underhand and mixed grips as long as the standards listed above are clearly met.

BAR MUSCLE UPS
Each rep of bar muscle up must start in a dead hang position with the feet off of the floor and the arms completely straight under the bar. Credit will be given when the athlete is clearly in a supported position above the bar with the arms locked out and the shoulders slightly in front of the pull-up bar. Only the hands and no other body parts may assist the athlete in reaching the top position of each rep. Kipping is permitted, but athletes may not allow their feet to rise above the pull-up bar in the middle of the rep. This will be deemed a no rep.

WORKOUT DESCRIPTION

Rx Division
10 Rounds For Time
8 Cal Echo Bike
25 Double Unders
8 Hang 2 Overhead(35)

Intermediate
10 Rounds For Time
8 Cal Echo Bike
25 Double Unders
8 Hang 2 Overhead(30)

Rookies
10 Rounds For Time
8 Cal Echo Bike
25 Single Skips
8 Hang 2 Overhead(25)

Time cap: 15min Time Cap

WORKOUT FLOW
This workout is a you go I go style workout
 
At the call of “3,2,1 Go”, Athlete A will start with the Echo bike once the required calories are completed, the athlete will move onto the Double Unders or Single Skips once the 25 reps are completed then the athlete will start with the 8 Hang 2 Overhead once all reps are complete then the full round is finish, only then can the Athlete tag their partner to start round 2.

Athlete B, will go through a full round completing all the required reps in its sequence before tagging Athlete A to commence round 3. The workout will finish once all 10 Rounds is complete or the 15min time cap is finished.

MOVEMENT STANDARDS
Echo Bike
The monitor will start with zero calories, the athlete can only get of the bike once the required calories are met, the monitor will be reset before the start of every round.

Double Unders
For each rep to count, the athlete must clearly pass the rope under their feet twice in a single jump. Each athlete may bring their own rope onto the floor for this event. 

Single Skips
For each rep to count, the athlete must clearly pass the rope under their feet once in a single jump. Each athlete may bring their own rope onto the floor for this event. 

Hang 2 Overhead
The athlete can use a hang snatch or hang clean and jerk.

To start the movement, the athlete must stand the barbell up to full extension. Each rep must start with the arms straight and the barbell below the hips. At the top of each rep, the barbell must be directly over the athletes midline overhead, with the athletes arms, knees and hips all locked out at the top of the movement.

Video will be provided before competition for movement standards and workout flow.

 

WORKOUT DESCRIPTION

Rx Division
10 Rounds For Time
10 Cal Echo Bike
25 Double Unders
8 Hang 2 Overhead(50)

Intermediate
10 Rounds For Time
10 Cal Echo Bike
25 Double Unders
8 Hang 2 Overhead(42.5)

Rookies
10 Rounds For Time
10 Cal Echo Bike
25 Single Skips
8 Hang 2 Overhead(35)

Time cap: 15min Time Cap

WORKOUT FLOW
This workout is a you go I go style workout
 
At the call of “3,2,1 Go”, Athlete A will start with the Echo bike once the required calories are completed, the athlete will move onto the Double Unders or Single Skips once the 25 reps are completed then the athlete will start with the 8 Hang 2 Overhead once all reps are complete then the full round is finish, only then can the Athlete tag their partner to start round 2.

Athlete B, will go through a full round completing all the required reps in its sequence before tagging Athlete A to commence round 3. The workout will finish once all 10 Rounds is complete or the 15min time cap is finished.

MOVEMENT STANDARDS
Echo Bike
The monitor will start with zero calories, the athlete can only get of the bike once the required calories are met, the monitor will be reset before the start of every round.

Double Unders
For each rep to count, the athlete must clearly pass the rope under their feet twice in a single jump. Each athlete may bring their own rope onto the floor for this event. 

Single Skips
For each rep to count, the athlete must clearly pass the rope under their feet once in a single jump. Each athlete may bring their own rope onto the floor for this event. 

Hang 2 Overhead
The athlete can use a hang snatch or hang clean and jerk.

To start the movement, the athlete must stand the barbell up to full extension. Each rep must start with the arms straight and the barbell below the hips. At the top of each rep, the barbell must be directly over the athletes midline overhead, with the athletes arms, knees and hips all locked out at the top of the movement.

Video will be provided before competition for movement standards and workout flow.