Loganville Lockdown 2023

Score - Reps Completed - 10 Minutes​

RX:
12 Deadlifts 205/135
12/9 Calorie Row
12 Bar Facing Burpees

Scaled:
12 Deadlifts 155/105
12/9 Calorie Row
12 Bar Facing Burpees (can step)

Alternate Rounds between partners
Deadlifts: Each rep starts on the floor. The rep is completed when the KNEES and HIPS extended and shoulders behind the bar. You CANNOT bounce the barbell.
Row: The monitor must be at ZERO prior to starting the row. The athlete must stay seated on the rower with hands on the handle until the monitor read 12 or 9 Calories
Bar Facing Burpees: Each rep begins with the athlete standing. CHEST and THIGHS MUST touch the ground at the bottom. The rep is completed when the athlete jumps over the barbell. Scaled can STEP or JUMP over the barbell.

​

Score - Time 14 minute Cap

600 Meter Run Buy in
--------------------
60 Alternating DB Snatches
60 Wall balls
60 T2B
60 Box Jump Overs

RX:
50/35 db
20/14 WB 10’/9’
T2B
24”/20” Box

Scaled:
35/20 DB
14/10 WB 10’/9’
Knee Raises
Step-overs 20” Box

Alternating DB Snatches: Each rep begins with both heads of the dumbbell on the floor. The dumbbell must go from the ground to overhead in one motion. The rep is completed when the dumbbell is overhead with KNEES, HIPS, and ELBOW fully extended.
Wall Balls: Each rep begins with the athlete holding the ball. The athlete must squat until the hip crease is BELOW the knees. The rep is complete when the center of the ball hits at or above the center of the 10 foot or 9 foot target.
Toes to Bars: Each rep begins with the athlete hanging on the bar. The heels must pass behind the bar. The rep is completed when BOTH feet make contact with the bar between the hands at the SAME time.
Knee Raises: Each rep begins with the athlete hanging on the bar. The heels must pass behind the bar. The rep is completed when the knees rise ABOVE the hips.
Box Jump Overs: Each rep begins on the ground with a Two Foot takeoff. The rep is completed when the athlete has jumped over the box. The athlete may land on the box or jump completely over the box.

... jump to 52 seconds in to see Workout 2.

​

Score - Total Weight Combined

Each team will move through the complex together. The athlete will have one minute at each bar to complete a clean from the floor. 
If Ladder is completed the athlete gets one additional attempt at a max effort lift. A bar will be loaded with 285 for men and 165 for women, with additional weights available if they choose to go heavier. The athlete will have a rest interval for 2 minutes and then get one attempt at the max bar.

Male Weights:
 75–95–115–125–135–155
185–205–225–245–265–275

Female Weights:
55–65–75–85–95–105
115–125–135–145–155-165

CLEANS: The barbell starts on the ground. Power cleans, squat cleans, and split cleans are allowed. Hang cleans are NOT allowed. The rep is complete when the KNEES and HIPS are fully extended, the feet are in line, and the bar is in the front rack position with the elbows CLEARLY in front of the hands. The athlete must go OVER the barbell when advancing to the next barbell.

... jump to 2:13 in to see Workout 3.

​

Score - Double Unders

This will be completed together and at any point throughout the day of competition. Your score will be total number of jump ropes completed by both partners combined. You MUST have a judge present. 

1 Minute
15/12 Cal Bike Scaled: 12/9
Time remaining: Max Double Unders

Scaled: Single Unders

Bike: The monitor must be at Zero when starting the bike. The athlete can get off the bike when the monitor shows 15 or 12 calories. The athlete CANNOT get off the bike before the monitor is at the target calories.
Double Under: The jump rope must be picked up off the floor. The athlete must jump and the rope must pass under the athlete twice before landing.
Single Under: The jump rope must be picked up off the floor. The athlete must jump and the rope must pass under the athlete once before landing.