Fight for Freedom 2021 - to support The Weekly Fight

Run: _____

24 Worm Squats: ______________

24 Worm Jerks: _______________

* 1st Lunge Tiebreak Time:___________

Lunge Reps:_____________

Finish Time: ___________

FOR TIME (10 Minute CAP):

1 round for time:

Team Run, 24 worm squats, 24 worm jerks, worm lunge to finish line.

Workout Flow:

At the count of “3,2,1 GO,” all four athletes will perform a team run with all 4 athletes holding a piece of rope.  When the team returns from the run, they will clean the worm to the shoulder and perform 24 worm squats. After the 24 worm squats are completed, the team will perform 24 worm jerks.

A worm jerk includes the team pushing the worm overhead from one shoulder to the other, simultaneously. All athletes must be facing forward in the same direction.  When complete the team will then lunge to the finish line, while carrying the worm on their shoulder. 

Team Run Penalty:  if a teammate lets go of the rope and is spotted by a judge, the team will be no-repped and will have to return to the start and redo the entire run.

Worm Squats:  the worm must be on the same shoulder for all 4 teammates and the teammates must all be facing the same direction. All athletes must be facing forward in the same direction. Each athlete must squat below parallel and the team must all be synchronized at the bottom of each squat repetition.

Worm Jerks:  the worm must start on the same shoulder for all 4 teammates and must be pushed overhead to the opposite shoulder for each repetition (arms do not have to lock out). All athletes must be facing forward in the same direction. The team must display control on the other side for each repetition before moving on to the next rep.

Worm Lunge:  the worm can be on any shoulder and athletes can lunge with any leg, however each athlete must lunge together for each repetition. As such, all athletes must be facing forward in the same direction.

Tiebreaker:  reps completed.  Lunges will be counted as reps based on distance not the number of actual lunge steps taken.

30 cal row ______

20 burpees _____

10 worm cleans _____

30 cal row ______

20 burpees _____

10 worm cleans _____

30 cal row ______

20 burpees _____

10 worm cleans _____

30 cal row ______

20 burpees _____

10 worm cleans _____

13 MIN AMRAP (SCORE IS TOTAL REPS)

AMRAP of 30 cals row, 20 burpees over worm, 10 worm cleans

Workout Flow:

At the count of “3,2,1 GO” the team will run to the worm and clean the worm to their shoulders as a team.  Once the worm is successfully cleaned, 1 teammate may leave the worm to start rowing (while the other 3 remain holding the worm on their shoulders).

The teammates can swap in-and-out on the rower at any time, but the worm cannot touch the floor.  Dropping the worm before the team accumulates 30 calories will result in a penalty.

As soon as the team accumulates 30 calories on the rower, the team may drop the worm. The entire team then does 20 worm facing synchro burpees over the worm. 

Then the team completes 10 worm cleans (ground to shoulder, then back to ground).

This is an AMRAP, upon finishing the 10 worm cleans the team starts over (back to the rower).  After the 10th clean, the team can keep the worm on the shoulders and 1 athlete can leave the worm to start rowing.  The worm may also be dropped after the 10th clean without a penalty.

Additional Details:

Penalty:  While 1 athlete is rowing, if the worm is put down (or even touches the ground) - the person rowing must stop and return to the worm.  The worm must be cleaned back up by all 4 teammates before rowing can resume.

Rowing:  Pulling using a Concept 2 rower. The judge will manage the screen. This work can be split up in any fashion.

Synchro Burpees: For the rep to count, synchronization happens when all four team members on the ground, facing the worm, AND their chest, hips, & thigh making contact with the ground at same time.  Synchronization is NOT required on the jump/stepover.  (RX: two foot jump/Scaled:  any jump or step over allowed). 

Worm Cleans:  The team must clean worm to shoulder and display control with worm on shoulders of all 4 teammates for a good rep.  Athletes must all clean the worm to the same side (same shoulder) and must all be facing forward in the same direction. Athletes can alternate sides for the clean however they wish, there is no requirement for alternating.

52 wall balls _______

52 wall balls _______

Time: ________  or 

Last Finished Rep: ____________

SCORE IS TIME (10 Minute Cap)

Buy-In: 52 Synchro Wall Ball Shots M/F 

Then into relay of 4 rounds:

9 Dumbbell Box Step Overs, 9 Dumbbell Hang Power Cleans, 1 Devil Press , 20 Double-Unders

Cash-Out: 52 Synchro Wall Ball Shots M/F

Workout Flow:

At the count of “3,2,1 GO,” one Male and one Female will begin performing synchronized wall ball shots.  The team will complete 52 total reps. Teams may split up wall balls repetitions however they prefer, but a M/F pair must be working at all times.   

Once all 52 wall ball shots are complete, the team will begin the 4-round relay. Only 1 athlete may work at a time during the relay. The team of 4 will start together on a mat on 1 side of the workout floor. Once all four athletes are on the mat, the first athlete may run out onto the workout floor where they will begin to work through the WOD.

Each athlete can complete as much or as little work as they’d like in any round. Once they are finished working, they will run to the mat on the opposite side of the workout floor and cannot return until the relay component is over.

Once the athlete reaches the mat on the opposite side, the next athlete may begin working (picking-up where the previous athlete left-off). The workout will continue like this relay style until all 4 rounds are complete. Once Athlete 4 finishes the final rep of the jump rope in round 4 the entire team will run back to the cash-out with wall ball shots. 

52 synchronized wall balls to finish following the same rules from the buy-in.

Wall Balls:  20#/14# for Rx, 14#/10# for Scaled (both divisions 10’ target for men, 9’ target for women).  The wall balls are only synchronized at the bottom of the squat, both athletes must be at or below parallel together at the bottom of each wall ball rep.   It does not matter when the ball hits the target. 

DBs:  50#/35# for Rx, #35/20# for Scaled

Box Step Overs:  24” for men, 20” for women with 2 DBs.  Athletes do not need to reach full extension at the top of the box during the step over.  Both feet must make contact with the the top of the box for each rep.  Athletes will be responsible for flipping the box (as needed) to the appropriate height.

Jump Rope:  Double Unders for Rx, Single Unders for Scaled (20 singles).  Bring your own Rope.

Each athlete must complete at least 1 rep during the 4 rounds, otherwise work can be split however.

All 4 rounds must be completed before the team can perform the 52 wall shot cash-out. Once the final rep on the jump rope is completed during round 4 of the relay, all 4 athletes may run to the wall ball area. The final athlete does not have to run to or tag the 3 waiting athletes.

Score:

Total team dollars fundraised for The Weekly Fight via the GiveButter platform.

CUT OFF 11 AM!

https://givebutter.com/FP505h

Male/Female Partners 1& 2:

Male:

Lift 1:______ Lift 2:______

Lift 3:______ Lift 4:______

Female:

Lift 1:______ Lift 2:______

Lift 3:______ Lift 4:______

Male/Female Partners 3&4:

Male:

Lift 1:______ Lift 2:______

Lift 3:______ Lift 4:______

Female:

Lift 1:______ Lift 2:______

Lift 3:______ Lift 4:______

SCORE IS WEIGHT:

Teams of 2 (1M/1F) 12 total minutes (6 minutes per pair).

Partners 1 & 2:  Hang Snatch, Snatch, 2 OHS

Partners 3 & 4:  Hang Clean, Clean, 2 Front Squats

Workout Flow:

At the count of “3,2,1 GO,” athletes 1&2 will enter the workout floor.  Only 1 athlete can perform a lift at a time.   Athletes can make as many attempts as they wish in the 6 minutes.  At the 6 minute mark Athletes 1&2 must leave the workout floor.   Partners 3 and 4 cannot enter the workout floor until the 6:01 mark.  

Only athletes on the workout floor can help each other load weights.  

There is no limit on the number of attempts.

Lifts must be completed before the clock hits 6:00 for Athletes 1&2 and at 12:00 for Athletes 3&4, meaning the final movement of the complex must be done before the clock runs out. Reps started, received, and/or recovered after the beep will not count.

Athletes 1&2 can load the barbell for athletes 3&4 if they wish during the first 6 minutes but must leave floor at 6:00.

The 2nd movement in the complex can be power or squat for both complexes.  Note:  a squat clean or squat snatch as the 2nd movement does not count towards the 2 FS or OHS.