Leap Day In-House Competition

TBD

Workout 1

7 Minutes to Build to a

1 Rep Max Power Clean

Each team will have ONE empty barbell, weights and collars in their heat lane.

At 3, 2, 1 go, your team can load the weight for your first Power Clean attempt. Partners must alternate each attempt. You have until the 7:00 clock runs out to reach a max weight. Your score for the workout will be both partner's heaviest weight combined in pounds. 

Power Clean Movement Standard - 

The barbell must travel from the floor to the shoulders in one fluid motion without stopping. You must catch the barbell above parallel and stand up to a completely locked out position. A Squat Clean or Hang Clean are not permitted. 

For Time:

5-10-15-20-25

Cal Echo Bike

10-20-30-40-50

Wall Balls #20/14

At 3, 2, 1 GO partner 1 will start on the Echo Bike and work towards the first 5 Calories. Once the 5 calories is completed, your team will move onto 10 Wall Balls and so on. Only one partner can work at a time and your team can break up the work however you'd like. 

*Your judge will restart your bike's screen for each round of calories. 

Wall Ball Movement Standard - 

The athlete must pass through a full squat (hip crease below parallel) and hit the wall ball to the appropriate target with each rep. Men will throw the 20 lb wall ball to the 10ft target and women will throw the 14 lb wall ball to the 9ft target.

(A)

7 Min Clock

21-15-9

Synchro Deadlifts #155/105

Synchro Burpees Over Bar

(B)

In Remaining Time:

Max Pull Ups

At 3, 2, 1 GO... both athletes will start the 21 Synchro Deadlifts. They will then move onto the 21 Synchro Burpee Over Bar and so on. If the partners complete the workout before the 7 minute clock is up, they will then perform as many pull ups as possible in the remaining time. This will be a two part workout. If you cannot do an unassisted pullup, you may use a band. For every 10 band assisted pullus you complete, it will count as one point. 

Synchro Burpee Over Bar Standard:

Both athletes must touch their chest and thighs to the ground at the same time before jumping up and over the bar. Both athletes will be expected to jump with a two foot takeoff, however they do not have to synchronize their jumping or landing. You do not need to face the barbell for your burpee.

Synchro Deadlift Standard:

Both athletes must lift the barbell and lock out the rep fully at the same time. Reps will only count if both partners are fully standing and locked out. 

(A)

7 Min Clock

21-15-9

Synchro Deadlifts #155/105

Synchro Burpees Over Bar

(B)

In Remaining Time:

Max Pull Ups

Only one partner can work at a time. Both athlete's reps will count toward their final score. Once the 7 Min clock is up, the workout will be over. For those who cannot perform a unassisted pullup, you will be given the option to use a band. Every 10 band assisted reps completed will count as 1 point. 

Pull Up Standard:

The athlete must start in a dead hang with feet off of the ground. The athlete's chin must be above the pull up bar for each rep to count. Butterfly or kipping is allowed.