South Shore Showdown

See High Noon Hussle for full details on this event.

This event is you score for the total number of calories accrued on the Rogue Echo bike in the previous event.

The High Noon Hustle will be a great test of your conditioning, strength endurance, and grit.

You will have two scores for this event. Score 1 is the total number of reps completed on the Devil's Press/Lunge portion. Score 2 will be the total number of calories accrued on the bike as a team. This means you don't want to sandbag any part of this challenge. You want to get as many rounds as possible as well as many calories as possible!

To make things more interesting, and to give teams more flexibility in terms of strategy, you can decide how you want to switch between different parts of this event. For example,  you can switch every time an athlete completes one round of the DB medley. Or, you may decide to keep one person on the bike the entire time. Or mabye you have an athlete who doesn't want to bike, so instead they rotate through the DB medley with the other athetes, but doesn't do any of the biking. Athletes do not need to maintain the same order as you're going through rounds either. In the end, there are two scores... one is total calories, the other is total number of rounds of the DB medley. How you divide the work up amongst teammates is totally up to you.

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AMRAP 10

PART A

1 ROUND
5 SINGLE ARM DEVIL'S PRESSES ON THE RIGHT ARM
25' OVERHEAD WALKING LUNGE WITH THE RIGHT ARM
5 SINGLE ARM DEVIL'S PRESSES ON THE LEFT ARM
25' OVERHEAD WALKING LUNGE WITH THE LEFT ARM

PART B
MAX CALORIES ON THE ROGUE ECHO BIKE
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1. Your knee must make contact with the floor on every rep. If it does not make contact with the floor, you will need to go back a step and redo it.
2. The DB must remain overhead with your arm locked out while doing the lunges. You cannot rest the DB on your shoulder.
3. When performing the lunges,  you must start behind the line marked on the floor, and cross the line on the opposite side of your lane.
4. You can switch athletes on the bike however you want.
5. You can switch athletes on the DB medley after each full round. Or the same athlete can do multiple rounds. However you cannot switch athletes mid-round.

With the Longhorn Lift-off, you and your teammates have 12 minutes to work up to a one rep max clean and jerk. Your score will be the total of each athlete's best lift.

Note: Once weight is added to the bar, you CANNOT decrease the weight. For example, let's say you successfully complete a C&J at 135. You then try 175 for your next attempt. If you fail that rep, neither you nor your teammates can attempt a C&J at anything lighter than 175. You'll need a bit of strategy here. Make too many small jumps and you may tire yourself out. Make too big of a jump and you may shoot yourself in the foot.

Your team will have one barbell. You do not need to perform a rep at each weight that your teammates choose. For example, athlete 1 does a rep at 135, athlete 2 does a rep at 135, athlete 3 does not need to do a rep at 135. They can jump up to a heavier weight if they'd like. However, as stated above, once the weight is added to the bar you cannot decrease the weight. The weight can only climb!

MOVEMENT STANDARDS

1. The barbell begins on the ground and must be lifted from the ground to
   the shoulders in one motion
2. A muscle clean, power clean, split clean, or squat clean may
   be used, as long as the barbell comes up to the rack position on the shoulders.
3. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
4. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

The Outlaw's Brawl will require a little strategy. Although each athlete will ultimately do the same number of reps of each movement, the set/rep scheme is different for each athlete. Which of you would be better off doing sets with smaller reps? Which should go HAM and get them all done in one set? If you're really good at bench pressing, maybe you should be athlete 3. However, how are your Toes To Bar?

This event will be done as an I GO, YOU GO format. Athlete 1 will complete 3 rounds of the workout. Once done, Athlete 2 will complete 2 rounds. Finally, Athlete 3 will complete 1 round.

Teams will have 18 minutes to complete this workout. The team with the fastest overall time wins. If you complete it within the timecap, your time will be your score. If you do not complete it, the rounds/reps will be your score.

ATHLETE 1

3 ROUNDS
4 BENCH PRESSES
8 TOES TO BAR
12 CALORIE ROW

* once athlete 1 completes all three rounds, athlete 2 can begin.

ATHLETE 2

2 ROUNDS
6 BENCH PRESSES
12 TOES TO BAR
18 CALORIE ROW

* once athlete 2 completes all two rounds, athlete 3 can begin.

ATHLETE 3

1 ROUND
12 BENCH PRESSES
24 TOES TO BAR
36 CALORIE ROW

MOVEMENT STANDARDS

BENCH

1. The rep starts and ends with the athletes elbows fully locked out.
2. The bar must make contact with the athletes chest/sternum at the bottom of the rep.
3. The athletes butt must maintain contact with the bench. You cannot lift your butt up off the bench.
4. Your teammate can spot you, but if they touch the bar at all (even if they didn't help) that rep doesn't count. 

TOES TO BAR

1. The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.
2. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

ROWING

1. The monitor must be zeroed out between each set. The screen must show 0 calories before the athlete begins rowing.
2. They must accrue the required amount of calories before dismounting the rowing machine.

The Sandbag Sprint is a two minute burner. It's similar to what you'd see at a Strongman event... except you'll be doing it as a team. As a team, you'll have two minutes to pick up a sandbag and toss it over a bar (Yoke) as many times as you can. You can divide the work between athletes anyway you'd like. You can have athletes on either side of the Yoke tossing the bag back and forth while another athlete rests. Or can switch out on every rep.

1. With this particular event, every athlete does NOT need to participate. If for some reason you are unable or willing to pick up the sandbag, your teammates can do all of the work.
2. The rep starts with the sandbag on the ground, and ends with the sandbag clearly over the Yoke. The sandbag must be on the other side of the crossbar in order to count. If you let go and it rolls back towards you, it is not over the crossbar.
3. The sandbag must land on the ground before the next rep can begin. You cannot pass it to your partner over the Yoke. Instead, the bag must go over the Yoke and land on the ground before your partner can pick it up. If your partner catches the bag on it's way down it will be counted as a no rep.
4. The time it takes your team to complete your 10th rep will be recorded as your tiebreaker score. In the event more than one team completes the same number of reps, the tiebreaker will determine how to rank teams.

This event will be done as a floater. You can head out to the back lot at any time during the event to bang this one out.