Summer Swolestice '25

3-2-1 GO!

RX athletes 20 AMRAP

Athlete A:

echo bike max cals

Athlete B:

200m Row 

15 Toes to Bar

10 Power Snatch 95/65

Intermediate athletes 20 AMRAP

Athlete A: 

echo bike max cals

Athlete B:

200m Row 

15 Toes Above Hips

10 Power Snatch 75/55

athletes will rotate when athlete B completes one round

one score for part A (cals) and part B (rounds and reps) 

toes to bar and toes above hips standard: legs cannot touch the ground, toes must hit the bar at the same time or toes must be above hips, and toes must go behind the ring in the fully extended position.

power snatch standard: bar will start on the ground, athlete must get the bar from the ground to the overhead position in one movement. Athlete must catch the bar above parallel and have arms, hips, and legs fully extended for the rep to be counted 

See Part A

3-2-1 GO! 

RX athletes (for time)

50 Partner Wallballs 20/14

40 Double Unders

30 Synchro Burpees

20 Box Jumps 30/24

10 Single Arm Devil Press Thrusters 50/35

Intermediate athletes (for time)

50 Partner Wallballs 14/10

80 Single Unders

30 Synchro Burpees

20 Box Jumps 24/20

10 Single Arm Devil Press Thrusters 25/20

partner wallball movement standard: partners must rotate back and forth each rep between the two athletes, the ball must hit the target, the athletes must squat below parallel, and the wallball cannot hit the ground.

synchro burpee standard: athletes must meet on the ground and the standing position for it to be synchro. Must have legs and chest on the ground at the bottom position and hips and legs funny extended at the top when they jump.

box jump standard: athletes must land with two feet on the box. Legs and hips fully extended to complete the rep. Athletes can step down or cycle a box jumps.

single arm devil press thruster: dumbbell starts on the ground, athlete completes burpee while holding onto the dumbbell, athlete takes the dumbbell from the ground to the overhead position in one movement, athlete takes the dumbbell to their shoulder, squats, and then completes thruster movement with arm locked out overheads with legs and hips fully extended 

3-2-1 GO! 

RX athletes (for time)

21-15-9 Thruster 95/65 & Pull Ups

15-12-9 Thruster 115/85 & Chest to Bar Pull Ups

12-9-6 Thruster 135/95 & Bar Muscle Ups

Intermediate athletes (for time)

21-15-9 Thruster 75/55 & Ring Rows

15-12-9 Thruster 95/65 & Pull Ups

12-9-6 Thruster 115/85 & Chest to Bar Pull Ups

thruster standard: bar starts on the ground, athlete can squat clean the first rep or power clean to a standing position. Athlete must squat below parallel, elbows cannot touch the knees, bar must end overhead with arms, hips, and legs fully extended.

pull up standard: arms must be fully extended in the starting position with legs off the ground. Athlete can kip, butterfly, or do strict pull ups. Chin must be above the bar.

chest to bar standard: arms must be fully extended in the starting position with legs off the ground. Athlete can kip, butterfly, or do strict chest to bar pull ups. Chest must make contact with the bar.

muscle up standard: arms must be fully extended in the starting position with legs off the ground. Rep is complete when athlete is on top of the bar with arms fully extended with shoulders over the bar. Toes must stay below the bar (glide kips)

RX and Intermediate athletes

6 Min to find max weight of barbell complex:

2 Deadlift

1 Hang Power Clean

2 Front Squats

complex standard: 

deadlift: barbell starts on the ground, cannot be bounced on second rep, and must be fully extended at the top of each rep

hang power clean: must finish the deadlift before moving into the hang power clean, hang position can be anywhere between the knees and the hips, must catch above parallel, elbows in front of the barbell, and legs and hips fully extended

front squat: front rack position, squat below parallel, and extend fully through hips and knees

weights can move up and down, athlete can help change weight