Girls Gone Rx Twin Cities

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GGRx Twin Cities Fundraising

cut off for scoring purposes is noon the day of the event 

AMRAP in 12 minutes
75 Thrusters 85lbs (BAM: 65lbs)
75 Devils Press 35 (BAM: 20lbs)

75 Double Unders (BAM: Single Unders)
Max Cals on Rower

Details:
* One Athlete will work at a time on the 75s while an athlete is always on the rower.
* Athletes may switch out at any time but must finish all reps of the movement before moving onto to the next movement.
* Each Athlete must perform at least one rep of each movement, including one cal on the rower.
* Time Cap: 12 minutes

* Score: Reps (Cals will be added to the score)

// STANDARDS //

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead in one fluid movement. The bar starts on the ground and a full squat clean into the thruster is allowed when the bar is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell MAY NOT be dropped from overhead or behind, if the barbell is dropped from overhead it will be a NO REP. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. The weight must continue to move until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”.

DEVILS PRESS
Each rep begins with the athlete reaching a push up position with the hands in the grip position on both dumbbells, the chest making full contact with the ground, between the dumbbells. The dumbbells must be raised to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended, both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed. Athletes must lower the dumbbells to waist level before dropping.

DOUBLE UNDERS
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
BAM: Rope will pass under feet once for each jump.

Notes:
* The Team will receive 1 barbell, 1 set of collars, and 2 each of the follow plates: 45, 25,15,10,5,2.5
* Athletes may go in any order during part A and rotate between athletes at any time.
* Collars must be used at all times throughout entire event


// STANDARDS //

CLEANS
Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; no hang cleans. 

* Collars must be used on the barbell for every attempt. 

Part B : FOR TIME: 5 minute cap
IF you get time-capped, you will get credit for completed reps (goal is to get as far as you can)


105lbs (BAM: 75lbs
)
Teammate 1:

12 Power Cleans

12 Hang Power Cleans

12 Front Squats

Teammate 2: 

10 Power Cleans

10 Hang Power Cleans

10 Front Squats

Teammate 3: 

8 Power Clean

8 Hang Power Clean

8 Front Squat
Teammate 1:

6 Power Cleans

6 Hang Power Cleans

6 Front Squats

Teammate 2: 

4 Power Cleans

4 Hang Power Cleans

4 Front Squats

Teammate 3: 

2 Power Clean

2 Hang Power Clean

2 Front Squat

Score: Time

// STANDARDS //

POWER CLEAN
Each rep begins from the floor position. The barbell will from the ground to shoulders in one fluid motion. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

HANG CLEAN
Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a deadlift lockout (hips and knees fully extended, and head and shoulders behind the bar) before re-dipping to initiate the hang clean. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

FRONT SQUAT
Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee. A full squat clean is permitted to start the movement if standard depth is achieved, but not required.The rep is credited when the athlete returns to full standing lockout after depth is achieved.

3 Rounds of-

AMRAP in 3 minutes
Buy In:

20 Alternating Partner Box Jumps 20”
30 MedBall Passovers- 20lb Medicine Ball, 30” across (BAM: 14lb Medicine Ball, 30” across)


With remaining time Max Rep Pull Ups (BAM: Ring Rows)

Rest 1 minute


For this event the athlete will work for 3 minutes, then rest for 1 minute, for 3 total rounds.
The first 2 movements of each interval are considered a buy-in, with the athletes completing as many pull ups as possible with the remaining interval time.
At the end of the 3 minute window, the athlete will reset to their box jump station and rest for the 1 minute transition.

Score is total pull ups/ring rows completed

// STANDARDS // 

MEDBALL PASSOVERS
Two Athletes will be facing each other with a box laid on the ground so that Athletes are 30” apart. The Athletes feet must be touching or behind the box at all times. Athletes have the choice to use a AbMat or not. Athlete will start with a medicine ball seated, lay back so that the ball comes in contact with the ground behind their head, and sit-up and throw the ball to the other Athlete for 1 repetition. Athletes have the choice to throw the ball as they sit-up, or sit-up and throw the ball. Medball may not touch the box at any point.

BOX JUMPS
This will be a you go, I go style movement; where teammates alternate jumping on the box. A two footed jump on top of the box, with full extension of the knees and hips and control on top of the box is required. Athletes in the BAM division may step up on to the top of the box, all other standards remain the same.

PULL UPS
An Athlete will hang from the pull up bar with feet free from the ground and arms fully extended. The Athlete will then pull themselves to the top of the pull-up bar. At the top of the movement, the chin must clearly be over the height of the pull-up bar and break the horizontal plane of the bar for 1 repetition. An Overhand, Underhand, or mixed grip are all allowed if the standard is met.

RING-ROWS
The bottom of the rings will be set to 3ft off the ground. The Athlete will stand directly underneath the pull-up bar and lean back leaving their feet in place until their arms are straight. The Athlete will begin the movement with straight arms and both heels on the ground. The Athlete will then pull the rings to touch their ribs for 1 repetition. The Athlete must maintain a straight planked body position with knees locked out and with no sagging of the hips throughout the movement.

AMRAP in 7 minutes-

10 Team Synchro Hand Release Burpees

8 Partner Deadlifts 285lbs (BAM: 215lbs)
6 Cals on Bike



Must go in order with movements. Athletes may have any athlete do the cals.

Score is total Reps

// STANDARDS //

SYNCHRO TEAM HAND RELEASE BURPEES
All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands over head and clap. Once all 3 athletes have clapped their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head and clapping. Hips and Knees must be fully extended during the jump, with hands touching clearly over the Athletes head. Judges will mark the synchro component of the burpee when all 3 athletes have released their hands at the same time at the bottom; Athletes may get to the ground and complete the repetition with the jump at different speeds. 

PARTNER DEADLIFTS
Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams. Athletes will be on the same side of the barbell. This is a traditional deadlift where the athletes will bring the barbell from the ground to a standing position with knees and hips open, and shoulders behind the barbell.