Battle of the Benchmarks

BENCHMARKS

WORKOUT 2

BEAR COMPLEX DOUBLE TOTAL

FOR WEIGHT

9:00 TO ESTABLISH A MAX WEIGHT COMPLEX

INTERMEDIATE/SCALED/MASTERS

1 POWER CLEAN

1 FRONT SQUAT

1 PUSH PRESS

1 BACK SQUAT

1 PUSH PRESS

*YOU MUST HOLD ON TO THE BAR FOR THE ENTIRE ROUND.

Workout 2

The Bear Complex Double Total

The bear complex double total takes the Bear Complex Benchmarks and twist it into a for weight max complex.

Athletes will start with an empty bar on the ground. Once the time starts athletes will load their bar and perform 1 power clean + 1 front squat + 1 push press + 1 backsquat + 1 push press before taking their bar back to the floor. Partners will be allowed to assist with changing weight. You will have 9 minutes for both partners to establish a Max Lift. Score will be total combined weight for both athletes.

Power clean

The movement begins with the barbell on the floor, athlete must receive the bar in the front rack position in one fluid motion. Elbows must be in front of bar, hip and knees fully extended for rep to count.

Front squat

The movement begins with the athlete standing tall, bar in the front rack position. The athlete must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep.

Push press

The movements begins with the bar in the front rack position following the front squat. (You must fully extent the hip and knees to complete the front squat before starting the push press.) Athletes will perform a partial squat into an overhead press. Bar must be directly over the head with knees, hips, & elbows locked out.

*second push press can start from behind the neck

Back squat

The movement begins with the athlete standing tall, bar in the back rack position. The athlete must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep.

CINDY SPLIT 20:00 AMRAP (YOU GO, I Go)

INTERMEDIATE/ MASTERS

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

SCALED

5 RING ROWS

10 BOX PUSH UPS 20"

15 AIR SQUATS

This is a twist on the classic 20:00 AMRAP Cindy.

Partner A will complete 5 pull ups, 10 push ups, 15 air squats once complete partner B will complete 5 pull ups 10 push ups, 15 air squats. Partners will continue alternating each round for the remainder of the 20:00 minutes. Score will be total rounds + reps completed within the time cap.

Tie break will be time on the clock after partner B completes round 1.

Pull Ups:

Pull-ups begin with the Athlete hanging with full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP- No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first fully hang with arms fully extended before beginning reps.

Ring Rows:

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the rings break the plane of the chest. NO REP- No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

Push Ups:

Athletes will begin with chest on ground and first rep will be credited once athlete reaches full extension with elbows, locked out. Each rep following athlete must touch chest to ground and lock out elbows at top without thighs touching ground.

Box Push Ups:

Place your hands shoulder-width apart on the box. Straighten your legs out and back keeping your feet at a comfortable distance apart so that your body forms a straight line from top of head to heels. Athletes will begin with arms fully extended reps will be credited each time athlete touches chest to the box.

Air Squats:

The movement begins with the athlete standing tall, and they must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep.

WORKOUT 4

FIGHT GONE BAD 15:00 EMOM
SCORE = TOTAL REPS

INTERMEDIATE

WALL-BALL (20/14)

SUMO DEADLIFT HIGH-PULLS (75/55)

BOX JUMP (20")

PUSH-PRESS (75/55)

ROW (CALORIES)

SCALED/ MASTERS WALL-BALL (14/10)

SUMO DEADLIFT HIGH-PULLS (55/45)

BOX JUMP/ STEP UP (20")

PUSH-PRESS (55/45)

ROW (CALORIES)

IN THIS WORKOUT YOU MOVE FROM EACH OF FIVE STATIONS AFTER A MINUTE. THE CLOCK DOES NOT RESET OR STOP BETWEEN EXERCISES. THIS IS A FIVE-MINUTE ROUND NO REST. ON CALL OF "ROTATE", THE ATHLETES MUST MOVE TO NEXT STATION IMMEDIATELY FOR BEST SCORE. ONE POINT IS GIVEN FOR EACH REP. YOU MAY BREAK THE WORK UP AS DESIRED.

WALL BALL:

At the start of each rep, the ball must be in the support position in front of the athlete's body.

Squat until the hip crease is below the knees.

A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target clearly Above the specified height. If the ball hits low or does not hit the target, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

SUMO DEADLIFT HIGH PULL:

The barbell starts on the ground and must be gripped with both hands. The Athlete will lift the barbell by extending the hips and pulling it upward. The rep is complete when the barbell is pulled to collarbone height, with the elbows above the wrists, and the Athlete is fully extended at the hips and knees.

BOX JUMP:

Each rep begins with the Athlete standing upright on one side of the box. The athlete must get both feet onto the top of the box and then step down. Intermediate athletes must jump onto the box. Novice and Masters Athletes may jump or step. The rep is complete when both feet are on top of the box and knees and hips reach full extension.

PUSH PRESS:

The movements begins with the bar in the front rack position. Athletes will perform a partial squat into an overhead press. Bar must be directly over the head with knees, hips, & elbows locked out.

ROW:

Athlete's feet must be strapped in. The damper can be set to Athlete's choice. Handle will be in the cradle and hands may not touch the handle until the top of the minute.

WORKOUT 3

SYNCHRO JEREMY (CAP 8:00)

INTERMEDIATE / MASTERS

21-15-9

OVERHEAD SQUATS

SYNCRO BURPEE OVER BAR

INTERMEDIATE (95/65)

MASTERS (75/55)

SCALED

21-15-9

FRONT SQUATS (65/45)

SYNCRO BURPEE OVER BAR

This is a classic 21-15-9 couplet. Athletes will start fully standing with athlete A Back to the barbell. At 0:00 athlete A will turn around and start the set of 21 overhead/front squats splitting the work as desired between both partners one teammate working at a time. Once all 21 squats are completed, both athletes will begin the burpees. Once all 21 synchro burpees are completed you will move on to the set of 15 Overhead/Front Squats breaking the work up as desired between partners. Once completed you will move on to 15 synchro burpees and continue in this format until you have completed the round of 9 overhead/front squats and 9 synchro burpees.

Overhead squat:

The movement begins with the athlete standing tall with a barbell overhead, arms fully extended. Hip & knees locked out, athlete must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep.

Front squat:

The movement begins with the athlete standing tall, bar in the front rack position. The athlete must lower their hips until the hip crease is below the top of the knees. The athlete must then return to a fully standing position with hips and knees fully extended to complete the rep.

Syncro Burpee over bar:

Both athletes must touch their chest and thighs to the ground simultaneously in the bottom of the burpee. then jump over the bar or obstacle with a two-foot takeoff (both feet must be off the ground).A single athlete's failure to meet the standards results in a no-rep for the entire team, requiring them to repeat the entire burpee. Athletes must avoid making contact with the bar or obstacle during the burpee. If a no rep occurs

Athletes must both repeat the burpee but can repeat it from either side.

Scaled and master athletes can step over the bar.