The Battle on Bedford

RX

50/40 cal Echo bike

40 Pullups

15 Synchro line-facing burpees

40 HSPU

15 Synchro line-facing burpees

40 Toe to bar

50/40 cal Echo bike 

Scaled

40/32 cal Echo bike 

40 Ring Rows 

15 Synchro line-facing burpees

40 Box Pike Pushups 

15 Synchro line-facing burpees

40 Knee Raises 

40/32 cal Echo bike 

*All events begin with athletes standing behind the start line, then running roughly 25 feet to reach their equipment. The reps for the Bike, Pullups/Ring Rows, HSPU/Box Pike Pushups, and T2B/Knee Raises may be split any way. For the bike, the athlete must remain seated until the final calorie rolls over. Pullups may be performed any style, as long as the chin clears the bar at the top and arms come to full extension at the bottom. The rings for the ring rows will be 45 inches off the ground. There will be a tape line placed directly under the rings. Athletes must have their feet completely in front of that tape line while performing ring rows. The box pike pushups are on a 30 inch box on their knees, with a tape line for their hands 10 inches away from the base of the box. Similarly, the HSPU line will be 10 inches away from the wall. A part of both hands must touch this tape line. There will be mats provided to cushion the head for the box pike pushups. HSPU will be performed with one Abmat under the head and a 25 lb plate under each hand. Additional abmats to make the movement easier are not permitted. The T2B and knee raises must be kipping, with the athlete’s feet passing behind the plane of the bar with each rep. Both feet must contact the bar at the same time for T2B. The knees must rise above the hips for the knee raises. The line-facing burpees are performed synchro. Partners may begin on the same side or opposite sides of the line for the burpees. The synchro portion for the line-facing burpees is at the bottom of the rep. Both athletes must have their chests fully on the ground before rising. It is NOT a requirement to fully stand up between burpee reps. The repetition finishes with both athletes jumping over the line. This may be a 1-foot or 2-foot takeoff but the athletes must be airborne (no stepping over).

8:00 AMRAP

2-4-6-8…

BB Power Snatch (RX 135/95, Scaled 95/65)

BB Power Clean and Jerk (RX 135/95, Scaled 95/65)

*4 Synchro Box Jump Overs after each round (RX and Scaled 24/20)

*All events begin with athletes standing behind the start line, then running roughly 25 feet to reach their equipment. There is only one barbell. The BB reps may be split between partners in any way. All BB reps begin on the floor. The BB snatch must go from the floor to overhead, skipping the shoulder. A power snatch or squat snatch is permitted. Split snatch is also permitted. The rep is completed when the bar is overhead with the arms extended and the bar slightly behind the head. The BB C+J must go from the floor, to the shoulders, to overhead. A power clean or squat clean is permitted. The rep is completed when the bar is overhead with the arms extended and the bar slightly behind the head. After each C+J round, partners must perform 4 synchro box jump overs. The synchro portion is on the finshing side of the box. In other words, both partners must complete the rep fully before either partner begins the following rep. A 2-foot takeoff is required. Athletes do NOT need to stand up fully on the box. Athletes MUST contact the top of the box with both feet (no clearing the box).

Part A - 9:00 cap

21-15-9 Synchro BB Deadlift (RX 225/155, Scaled 185/105)

42-30-18 Split Reps BB Bench (RX 155/95, Scaled 115/65)

-3:00 rest-

Part B

8:00 for both partners to establish a 1-RM BB back squat

*All events begin with athletes standing behind the start line, then running roughly 25 feet to reach their equipment. Synchro for the DL is at the top (knees/hips extended and shoulders behind bar). The bench press reps may be split in any way, with one partner working and the other resting/spotting. The BB must contact the torso at the bottom and arms must fully extend at the top. Lifting the glutes or feet off the ground will result in a no-rep. During the 3:00 Rest, athletes may adjust the bar height in the rack and load it with their starting squat weight. Athletes should roll their bench to the inside of the rig to get it out of the way. For safety purposes, we ask athletes to remove the barbell from the rig before adjusting the bar’s height. NO SQUAT REPS may be performed during this 3:00 rest. The 8:00 clock for the barbell back squats will begin exactly 3:00 after Part A is completed. Athletes must squat below parallel and fully stand with knees and hips extended for the rep to count. Clips Must be used for the rep to count. As long as athletes have begun THE DESCENT for a squat attempt by the 8:00 mark, it may count. Part A and Part B are scored separately and count as 2 different events. Part A's score will be the time taken to complete the reps. Part B's score will be the total weight lifted between athletes.

Part A - 9:00 cap

21-15-9 Synchro BB Deadlift (RX 225/155, Scaled 185/105)

42-30-18 Split Reps BB Bench (RX 155/95, Scaled 115/65)

-3:00 rest-

Part B

8:00 for both partners to establish a 1-RM BB back squat

*All events begin with athletes standing behind the start line, then running roughly 25 feet to reach their equipment. Synchro for the DL is at the top (knees/hips extended and shoulders behind bar). The bench press reps may be split in any way, with one partner working and the other resting/spotting. The BB must contact the torso at the bottom and arms must fully extend at the top. Lifting the glutes or feet off the ground will result in a no-rep. During the 3:00 Rest, athletes may adjust the bar height in the rack and load it with their starting squat weight. Athletes should roll their bench to the inside of the rig to get it out of the way. For safety purposes, we ask athletes to remove the barbell from the rig before adjusting the bar’s height. NO SQUAT REPS may be performed during this 3:00 rest. The 8:00 clock for the barbell back squats will begin exactly 3:00 after Part A is completed. Athletes must squat below parallel and fully stand with knees and hips extended for the rep to count. Clips Must be used for the rep to count. As long as athletes have begun THE DESCENT for a squat attempt by the 8:00 mark, it may count. Part A and Part B are scored separately and count as 2 different events. Part A's score will be the time taken to complete the reps. Part B's score will be the total weight lifted between athletes.

12:00 AMRAP

3 Rounds:

100 ft KB front rack lunge (RX 53s/35s, Scaled 35s/26s)

6 synchro shuttle runs

200 ft. sandbag carry (RX 150/100, Scaled 100/75)

6 synchro shuttle runs

-into-

Max sandbag over BB to partner (RX 150/100, Scaled 100/75) in remaining time

*All events begin with athletes standing behind the start line, then running roughly 25 feet to reach their equipment. The work for the lunges and sandbag carry may be split any way, but must be done in at least 25 ft increments (no switching partners mid-length). Athletes must maintain a grip on the handle of the KB, with part of the KB touching the shoulders, during the lunges. The sandbag may be held in any fashion. For both movements, the feet must fully cross the line before dropping the KB/SB. The synchro shuttle runs are performed together. Both partners must cross both feet over and touch their hand past the 25 foot line before moving onto the next 25 foot line (No leaving your partner in the dust!). This is 6 runs down AND back (12 lengths of 25 ft). Athletes are not required to touch the ground on the final length of the final shuttle run. The BB for the last part will be in the rig. The height of the bar for Men's RX/Scaled is 51 inches and for Women's RX/Scaled is 42 inches from the ground. Partners must alternate reps. The sandbag may touch the bar on the way over. Score will be total reps, with 25 ft counting as 1 rep for the distance-based movements.