Virginia's "THE HEAT" RX & Scaled Fitness Competition- Hosted by Chainbreakers CrossFit

"Rx"

3 Rounds (13:00 Time Cap)

⁃ 40 Toes to Bar

⁃ 40 Calorie Row (Females do 32)

*Cash Out

⁃ 80 Burpees Over Rower

"Scaled"

3 Rounds (13:00 Time Cap)

⁃ 40 Hanging Knee Raises

⁃ 40 Calorie Row (Females do 32)

*Cash Out

⁃ 80 Burpees Over Rower

Overview

⁃ Athletes will have 13:00 to complete this workout. Both athletes will start in a designated holding area and when the clock starts, one partner may begin working. While one partner is working, the other must remain in the designated holding area. In order to switch working partners, one must tag the other and take their place in the holding area. After completing the 3 rounds, they will complete a final cash out of 80 burpees over the rower.

Toes to Bar

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⁃ 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 and the heels must be brought back behind the bar. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raise

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⁃ In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips.

Row

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⁃ When athletes start the row, it must start at 0 calories. The athletes will be responsible for starting/resetting their own monitors. Athletes may not get off of the rower until the calorie mark reads 40 for men, 32 for ladies. If they do, they will be given a 5 second/rep penalty.

“Rx”

5:00 Clock

- 20 Front Squats (135lb/95lb)

- 20 Front Squats (185lb/125lb)

- Max Rep Front Squats In Remaining Time (225lb/155lb)

"Scaled"

5:00 Clock

- 20 Front Squats (95lb/65lb)

- 20 Front Squats (135lb/95lb)

- Max Rep Front Squats In Remaining Time (155lb/105lb)

Overview

- Athletes will have 5:00 to work through a Front Squat Ladder and complete max reps at the final weight in remaining time.

Front Squat

- The first Front Squat must begin with the barbell on the ground and can be lifted via Power Clean or Squat Clean. The crease of the hip must be clearly below the top of the knees at the bottom and hips/legs must reach full extension to complete the rep at the top. 

Other

- The first rep can be a squat clean and will count towards your Front Squat reps. 

- Athletes are responsible for changing their own weights and the weights must be changed with the barbell on the floor.

- Reps can be split however you would like. However, the bar cannot be exchanged via Front Rack position between partners. You must drop the barbell to the floor to change working partners. 

Event #3

“Rx”

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For Time (14:00 Time Cap)

⁃ 200m Run

⁃ 4 Rounds of “DT” (135lb/95lb)

⁃ 200m Run

⁃ 3 Rounds of “DT” 

⁃ 200m Run

⁃ 2 Rounds of “DT”

⁃ 200m Run

*While one partner runs, the other has to complete 60 Double Unders

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“Scaled”

For Time (14:00 Time Cap)

⁃ 200m Run

⁃ 4 Rounds of “DT” (95lb/65lb)

⁃ 200m Run

⁃ 3 Rounds of “DT” 

⁃ 200m Run

⁃ 2 Rounds of “DT”

⁃ 200m Run

*While one partner runs, the other has to complete 120 Single Unders

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Overview

⁃ Athletes will have 14:00 to complete this workout. It starts with a 200m run that only one partner has to complete. While that partner runs, the other has to do 60 Double Unders (Rx) or 120 Single Unders (Scaled). Once Partner A has completed the run and Partner B has completed the jump rope, they can start chipping away at their rounds of “DT”. One round of DT is 12 Deadlifts, 9 Hang Power Clean, and 6 Shoulder to Overhead. This can be split between partners however you would like as long as all reps are completed and in correct order. 

Run

⁃ There will be a designated running lane for all runners with both an exit (starting the run) and an entrance (finishing the run). However, the first 200m run will start with Partner A outside and Partner B inside at their designated barbell. There will be a clear path of where you need to go for the 200m run and a judge standing at the halfway mark.

Double Unders/Single Unders

⁃ As the clock counts down, the non-running partner can stand in their designated area with the jump rope in their hands, ready to start their set. Once the clock starts, they can immediately start accumulating their jump rope reps while the other partner is running.

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Deadlift

⁃ For the Deadlifts, the rep will start with the barbell on the ground. The rep is counted once hips & knees have reached full extension and the head/shoulders are behind the bar.

Hang Power Clean

⁃ For Hang Power Cleans, the rep will start with hips & knees in full extension. This means that the rep can start at the top of a deadlift as well as the top of a successful hang power clean with the bar in the front rack position. The rep is counted once the bar has been brought into the front rack position and both hips & knees are in full extension. A power clean from the floor for your first rep will NOT count.

Shoulder to Overhead

⁃ Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Hips & knees need to be at full extension as well. You can choose to do any variation of Shoulder to Overhead as long as you meet the standard (Strict Press, Push Press, Push Jerk, Split Jerk). 

Other

⁃ The running lanes will be specified on the day of the event. Keep in mind that even if the partner gets back from the 200m run, the double unders/single unders must be completed before they can start accumulating rounds of “DT”. The partner that gets back from the run CAN help the other partner by completing some of their jump rope reps if they still are not complete.

"Rx"

For Time (5:00 Time Cap)

- 60 Wall Ball (30lb/20lb)

- 40 Chest to Bar Pullups

- 20 Calorie Bike (Females do 16)

*2:00 Transition*

For Time (5:00 Time Cap)

- 40 Thrusters (95lb/65lb)

- 20 Bar Muscle Ups

- 20 Calorie Bike (Females do 16)

*2:00 Transition*

For Time (5:00 Time Cap)

- 30 Thrusters (115lb/75lb)

- 10 Rope Climbs (15ft)

- 20 Calorie Bike (Females do 16)

"Scaled"

For Time (5:00 Time Cap)

- 60 Wall Ball (20lb/14lb)

- 40 Seated Inverted Row

- 20 Calorie Bike (Females do 16)

*2:00 Transition*

For Time (5:00 Time Cap)

- 40 Wall Ball (30lb/20lb)

- 20 Pullups

- 20 Calorie Bike (Females do 16)

*2:00 Transition*

For Time (5:00 Time Cap)

- 30 Thrusters (95lb/65lb)

- 10 Rope Climbs (12ft)

- 20 Calorie Bike (Females do 16)