KJ Classic 2022

6+, 5, 4, 3, 2, 1 - Any style clean, one minute per barbell

RX:

Male 135, 165, 195, 225, 245, 265

Female 95, 115, 135, 155, 170, 185

One athlete will lift at a time, there will be a one minute running clock. 

First bar will be used in case of a tie break. Athlete will perform a minimum of six reps on the first bar - max reps in thirty seconds. 

The next bar will go up in weight, and the athlete will perfom five reps. 
Next bar athlete will perform 4 reps, etc. 

***RX - all reps must be touch and go***

6+, 5, 4, 3, 2, 1 - Any style clean one minute per barbell 

Scaled:

Male 95, 135, 155, 185, 205, 225

Female 65, 85, 105, 125, 135, 145

One athlete will lift at a time, there will be a one minute running clock for each lift. 

First bar will be used in case of a tie. Athlete will perform a minimum of six reps on the barbell but will have thirty seconds to perform max reps. 

The next bar will go up in weight, and the athlete will perform five reps. The next bar the athlete will perform four reps, etc.

For Time: 12 minute cap 

30 Handstand Pushups 

30 Deadlifts (185/125)

30 Single DB OHS (50/35)

30 Synchro Bar Over Burpees 

30 Single DB OHS (50/35)

30 Deadlifts (185/125)

30 Handstand Pushups 

Handstand Pushups: Athletes must switch every 5 reps. Non-working partner must be holding a handstand hold for reps to count. 

DB OHS: One athlete will complete all 30 reps the first set, switching for the second. Non-working partner must be holding barbell in the front rack for reps to count. 

For Time: 12 minute cap 

30 Hand Release Pushups 

30 Deadlifts (155/105)

30 Single DB OH Step Back Lunges (35/20)

30 Synchro Bar Over Burpees 

30 Single DB OH Step Back Lunges (35/20)

30 Deadlifts (155/105)

30 Hand Release Pushups 

Hand Release Pushups: Athletes must switch every 5 reps. Non-working partner must be holding a plank for reps to count. 

Step Back Lunges: One athlete will complete all 30 reps the first set, switching for the second. Non-working partner must be holding barbell in the deadlift position for reps to count. 

1000 m Tandem Row For Time 

Both rowers must show 1000 m for team to be finished. 

5 Minute cap. 

AMRAP 15: You Go, I Go Style 

15/12 Calorie Bike 

*Gymnastic Movement 

20 Wall Balls (20/14 to 11/10' target)

*Athlete will declare gymnastic movement before the start of the workout. Athletes must continue declared movement for the entirety of the workout. Athletes do NOT have to do the same movement as their teammate. 

Gymnastic Movement Options RX:

20/18 Chin Over Pullups 

15/12 Chest to Bar Pullups 

8/6 Bar Muscle Ups 

5/3 Ring Muscle Ups 

Workout Flow:

One athlete will begin, completing bike calories, then completing gymnastic movement, then wall balls. Athlete two will be resting while athlete one is working. Once the round is completed, athlete two will complete an entire round. 

AMRAP 15: You Go, I Go Style 

15/12 Calorie Bike 

*Gymnastic Movement 

20 Wall Balls (20/14 to 10/9' target)

*Athlete will declare gymnastic movement before the start of the workout. Athletes must continue declared movement for the entirety of the workout. Athletes do NOT have to do the same movement as their teammate. 

Gymnastic Movement Options Scaled:

12/10 Ring Rows 

10/8 Chin Over*

8/6 Chest to Bar*

*NO Butterfly allowed 

Workout Flow:

One athlete will begin, completing bike calories, then completing gymnastic movement, then wall balls. Athlete two will be resting while athlete one is working. Once the round is completed, athlete two will complete an entire round. 

10 Rounds for Time: 7 Minute Timecap 

15 Box Jump overs

150 m Row 

Workout Flow:

Partner 1 starts on the rower, partner 2 starts on the box. 

3, 2, 1, go - Partner 1 completes the row, partner 2 completes the box jumpovers. 

Once each partner has completed their respective work, the athletes will switch. 

You cannot switch movements until the work has been completed. 

Round 1: Partner 1 Row, Partner 2 BJO

Round 2: Partner 2 Row, Partner 1 BJO

Round 3: Partner 1 Row, Partner 2 BJO..........

10 Rounds for Time: 7 Minute Timecap 

15 Box Stepovers 

150 m Row 

Workout Flow:

Partner 1 starts on the rower, partner 2 starts on the box. 

3, 2, 1, go - Partner 1 completes the row, partner 2 completes the box stepovers. 

Once each partner has completed their respective work, the athletes will switch. 

You cannot switch movements until the work has been completed. 

Round 1: Partner 1 Row, Partner 2 BSO

Round 2: Partner 2 Row, Partner 1 BSO

Round 3: Partner 1 Row, Partner 2 BSO..........