2nd Annual Green Beret Project Classic

For Time
12 Minute Time Cap
*1 Partner must hang for first two movements

Rx:

150 Wallballs 30/20

100 SA DB C&J 70/50

50 Bar Muscle Ups

Masters:

120 Wallballs 30/20

90 SA DB C&J 50/35

30 Bar Muscle Ups

Scaled:

150 Wallballs

90 SA DB C&J 50/35

30 Pull Ups

TIME CAP: 12:00

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor. While two partners begin accumulating wall balls, the third partner must be hanging from the rig at all times. Teammates may switch back and forth however they like. Once a partner comes off the rig, the working partner must stop and not continue until another partner is hanging from the rig with both hands. Once the wall balls are completed, teammates will progress to the dumbbell and accumulate single-arm dumbbell clean and jerks, alternating arms every rep until 90 total reps are completed. Again, one partner must be hanging from the rig until all dumbbell reps are completed. The team will finally progress to the rig for their requisite gymnastics movement (BMU/Pull-Ups). An athlete is no longer required to hang from the rig as the team works to accumulate reps. Once all reps are complete the team will advance to the finish line. Time will end when the final athlete crosses the finish line.

STANDARDS: 

Wall Balls. In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the ball hits the center of the target.

Single-Arm Dumbbell Clean and Jerks (SA DB C&J). This movement begins with both heads of the dumbbell on the floor. The athlete must lift the dumbbell off the floor to the shoulder; the athlete may perform a muscle clean, power clean, squat clean, or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk, and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. The athletes must alternate arms every repetition. 

Bar Muscle Ups. The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Body touching the bar on the way up is ok. Resting on top of the bar AND REMOVING HANDS is a NO REP.

Pull-Ups. This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Any style grip is permitted.

Hang From Rig. Any grip is permitted to hang from the rig. Two hands must remain on the rig at all times.

SCORING: This workout is for time.

TIEBREAK: Time after DB C&Js

8 Min AMRAP
2 Partners Relay Rounds
Each Partner can only row 1 time in the 8 minute window
Any calories left to complete will be reduced from the score.
Any cals over the 150/120 total will be added to the score

8 Minute AMRAP

10 Hang Power Cleans

40ft Front Rack Lunge

*150/120 Calorie Row*

Rx: 115/75

Masters: 95/65

Scaled: 75/55

TIME CAP: 8:00

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor.

One athlete will begin rowing while the other two athletes work on completing the couplet of hang power cleans and front rack lunges. The athletes may rotate at any time between the couplet and the rower, but once an athlete has left the rower, that athlete may never return to the rower. The athletes working on the couplet must rotate after each round of the couplet. 

STANDARDS: 

Hang Power Clean. In the hang power clean, the bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. The bar must be received in the front rack position in one motion from the hang position, anywhere above the knee. The hip crease may not pass below the top of the knee in the receiving position for the repetition to count as a power clean. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. 

Front Rack Lunge. Each lunge begins with the barbell securely in the front rack position, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep will be counted when the athlete stands tall at the completion of the movement. For the final repetition at the end of the marked distance, the front foot must pass completely across the marked line designating the completion of the distance and the athlete must stand tall with the barbell in the front rack. 

Row. The monitor will be set to count up as the team works. The athletes may not touch the monitor. The monitor will not be reset for the duration of the workout.

SCORING: This workout is for repetitions. 

For Time
9 Minute Cap
Partners will relay movements
Each partner needs to complete each exercise once 

Rx:

3 Rounds

20/15 Cal Ski

20 Toes to Bar

20 Snatches 115/75

Masters:

3 Rounds

20/15 Cal Ski

15 Toes to Bar

20 Snatches 95/65

Scaled:

3 Rounds

20/15 Cal Ski

25 Knees to Chest

20 Snatches 75/55

TIME CAP: 9:00

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor. The first athlete will complete the requisite ski calories, then the second athlete will complete the requisite number of hanging gymnastics, and after that, the third athlete will complete the requisite number of snatches and advance the barbell down the floor one segment. The athletes will rotate one station, with the third athlete initiating the second round with the requisite ski calories, then the first athlete completing the requisite gymnastics, and the second athlete completing the required snatches, then advancing the barbell a second segment. The athletes will rotate one final time, with the second athlete now completing the ski calories, the third athlete completing the hanging gymnastics, and the first athlete completing the requisite snatches. The team will then advance to the finish line. 

STANDARDS: 

Ski Erg. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round. The athlete must hold both handles and keep both feet on the platform until all calories are completed.

Toes-to-Bar. In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Knees to Chest. In the knees to chest, the athlete must go from a full hang to having the knees touch the chest by hanging from the pull-up bar with arms extended. Heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the crease of the hips.

Snatch. In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. For the repetition to be credited, the athlete must have the barbell locked out overhead with ankles, knees, and hips fully extended. A clean and jerk is not permitted.

SCORING: This workout is for time. 

15 Rep Max Front Squat from the Rack

All Athletes Minimum 1 rep

FLOW: Athletes will start with the barbell empty.  At the call of “3, 2, 1 ... Go,” all three teammates may load any weight they choose. One athlete lifts at a time. Each athlete must successfully complete at least one rep, and the score is counted when all 15 reps are complete. Only one attempt per teammate per 15-rep max attempt. The last rep must be completed within the time window. As a team, unlimited attempts are allowed within the time window. 

STANDARDS: 

Front Squat. The front squat begins with the athlete standing tall and the barbell in the front rack. The athlete must squat until the hip crease clearly passes below the top of the knee at the bottom of the squat.The rep is credited when the athlete is standing tall, with knees and hips fully extended and elbows in front of the barbell.

SCORING: Highest weight completed for a 15-rep max (as a team). 

15 Rep Max Front Squat from the Rack

All Athletes Minimum 1 rep

FLOW: Athletes will start with the barbell empty.  At the call of “3, 2, 1 ... Go,” all three teammates may load any weight they choose. One athlete lifts at a time. Each athlete must successfully complete at least one rep, and the score is counted when all 15 reps are complete. Only one attempt per teammate per 15-rep max attempt. The last rep must be completed within the time window. As a team, unlimited attempts are allowed within the time window. 

STANDARDS: 

Front Squat. The front squat begins with the athlete standing tall and the barbell in the front rack. The athlete must squat until the hip crease clearly passes below the top of the knee at the bottom of the squat.The rep is credited when the athlete is standing tall, with knees and hips fully extended and elbows in front of the barbell.

SCORING: Highest weight completed for a 15-rep max (as a team). 

RX ONLY

3 Rounds Per Person Per Station

6 Burpee Box Get overs (48/40)

30 RX Smart Gear Zeus Rope double unders

6 Sandbag Cleans (150/100)

30 RX Smart Gear Zeus Rope Double unders

60ft sandbag carry

30 RX Smart Gear Zeus rope double unders

6 sandbag cleans

30 RX Smart Gear Zeus rope double unders

6 burpee box get overst 

FLOW: At the call of “3, 2, 1 ... Go,” athlete 1, then athlete 2, then athlete 3 will each complete 6 burpee box get overs. Athlete 1 will return to the box and do 6 more, then athlete 2, then athlete 3. Athlete 1 will return to the box for a third round, then athlete 2, then athlete 3. Once all three athletes have completed three rounds each of the burpee box get overs, the athletes will progress to the Zeus rope for double unders in the same fashion, with 3 rounds each of 30 repetitions before moving on to the sandbag cleans. This workout will continue in similar fashion through the sandbag cleans, double unders, sandbag carry, double unders, sandbag cleans, double unders, and complete with the burpee box get overs. 

Interval style
2-2-2-3 Minute windows, 1 minute rest between
Complete the cash in work however you see fit
Chip away at barbell however you see fit

2-2-2-3 Interval

*1 Minute Rest*

Cash in: 

9/7 Cal Bike

6 Box Jump Overs

Rope Climbs

In remaining time complete 60 Squat Cleans

Rx: 205/135, 30/24”, 3/2 RC

Masters: 185/125, 24/20”, 3/2 RC

Scaled: 135/95, 24/20”, 2/1 RC

TIME CAP: 12 Minutes

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” all 3 teammates may enter the competition floor. The first athlete will complete the requisite bike calories, then the second athlete will complete the requisite number of box jump overs, and after that, the third athlete will complete the requisite number of rope climbs. The athletes are then free to complete as many squat cleans as possible until the end of the current timing window. The rep must be started by the end of the time window to count for that time window. Subsequent rounds will continue in this fashion until the team has completed a total of 60 squat cleans, at which point the team will move to the finish line. The workout is complete when the last athlete crosses the finish line. 

For Time
9 Minute Cap
Partners will relay the couplets until all 3 are completed
Each partner has to do a different one.

Partner 1:

30 Thrusters

30 Pull Ups

Partner 2:

3 Rounds

10 Thrusters

10 Pull Ups

Partner 3:

15-10-5

Thrusters

Pull Ups

Rx: 115/75, Chest to Bar

Masters: 95/65, Pull Ups

Scaled: 75/55, SDHP or Pull Ups

FLOW: Athletes will start on their starting mat.  At the call of “3, 2, 1 ... Go,” the first athlete will come out onto the floor and complete 30 thrusters and 30 pull-ups, then sprint to the finish line. When the first athlete has crossed the finish line the second athlete will be released to complete three rounds of a couplet of 10 thrusters and 10 pull-ups. After the third set of pull-ups, the second athlete will sprint to the finish line which will release the third athlete. The third athlete will complete their requisite three rounds of thrusters and pull-ups with 15, 10, and 5 repetitions in each round. The third athlete will then sprint to the finish line at which point time will be called. The scaled division ONLY will be permitted to substitute sumo deadlift high pulls instead of pull-ups, BUT any athlete who chooses to do this must run to the pull-up bar in their lane before each round of SDHP and make contact with the inside of the rig pole in their lane before returning to the barbell to complete the SDHP.

TIEBREAK - Time to Complete 30 Thrusters and 30 Pull Ups