Luminate the Day

Athlete 1: Heavy Fran

15-12-9

Thrusters 135/95

Chest to Bar Pull Up

Athlete 2: Elizabeth, Meet Diane

15-12-9

Power Clean 135/95

HSPU

Athlete 3: Amanda At The Bar

9-7-5

Squat Snatch 135/95

Bar Muscle Up

The run relay will start in the parking lot at a designated cone spot. (see attached document) 

At the start of your run, Athlete 1 will run towards the road and turn right onto the sidewalk going northbound on Maryland Ave., Increments of 100m, 200m, 300m, 400m, 600m, and 800m will be marked with bright green spraypaint and cones on the road. These distances indicate the distance for an out and back.

The stop sign at Maryland and Oak Industrial is the 200m distance. If athletes choose to run a further distance for their leg, they will continue East (right) on Oak Industrial. Teams may split this run however they like as long as 1600m is achieved, you must indicate to the judge before the start of your run what distances you will be running and how it will be split. The score is your total time to complete 1600m. The next Athlete must wait until the other Athlete crosses the cone line before starting their run.

Athletes will have 10 minutes in total to each find a 3 rep max bench press. The standards for this lift are, the bar must make contact with the chest at the bottom of the rep and come to full extension at the top of each rep with no assistance. The Athlete must wait for a judge to indicate a successful lift at the end of the 3rd bench press before racking the wait. Clips must be on the bar before each lift is attempted. Each Athlete must announce to the judge the weight before it is attempted.

The score for this floater is the sum total of all three successful lifts.

Athletes will have 1:30 to complete as many reps as possible of worm thrusters. This is a 3 person team synchro worm. All athletes must reach the bottom of a squat (hip crease below the knee) before they are allowed to stand and perform the rest of the movement. If an Athlete reaches the bottom of a squat before their teammates, they MUST wait until all Athletes have achieved proper depth together. When standing up and moving the worm up and over, all Athletes must clearly pass the worm over the head and onto the shoulder before initiating the next rep. The arms DO NOT need to be fully extended over head.

The score for this floater will be max reps achieved in 1:30.

Worm weight:

Men: 240lb

Women: 185lb

***ITEMS TO NOTE***

You may only attempt each floater ONE TIME.

You must complete all floater workouts before the last heat of workout three is completed. Failure to do so will result in a no score for each floater not completed.

RX
6 Rounds (2 Rounds Each Relay Style) - 14 Min Cap
5x50ft Shuttle Run
8 T2B
5 Sandbag Cleans 150/100 (Over Shoulder)
8 T2B
5x50ft Shuttle Run
Max SB Front Carry in Remaining Time

NOTE: 25ft=1 Rep

SCALED
6 Rounds (2 Rounds Each Relay Style) - 14 Min Cap
5x50ft Shuttle Run
10 Kipping Knee Raise
5 Sandbag Cleans 100/70 (Over Shoulder)
10 Kipping Knee Raise
5x50ft Shuttle Run
Max SB Front Carry in Remaining Time

NOTE: 25ft=1 Rep

RX
10 Min to find a Max Bear Complex Snatch Style
1 Snatch
1 OH Squat
1 Hang Snatch
1 OH Squat
1 Snatch

SCALED
In 10 Min: Max Bear Complex Snatch Style
1 Snatch
1 OH Squat
1 Hang Snatch
1 OH Squat
1 Snatch

RX
Part 1 - AMRAP 16
4 Wall Walk
8 Deadlift 255/175
12 Synchro Lateral Burpee over Barbell (2 Athletes)
36 Double Under

Part 2
Max Meter Row in 16 minutes

SCALED
Part 1: AMRAP 16
4 Scaled Wall Walk
8 Deadlift 205/145
12 Synchro Lateral Burpee over Barbell (2 Athletes)
45 Single Under

Part 2
Max Meter Row