Luminate the Day '24

Caution: Speed Bump Ahead

Workout #4 RX 

Chipper For Time

15 Wall Walks (55”/50” line for Men/Women)

30 Toes to Bar

45/36 Cal Echo Bike

60 Wall Balls (20#/14#) (10’/9’)

60/48 Cal Echo Bike

60 Wall Balls (20#/14#) (10’/9’)

45/36 Cal Echo Bike

30 Toes to Bar

15 Wall Walks (55”/50” line for Men/Women)

With a 15 minute CAP

Workout Description:

The workout will begin with all 3 athletes behind the echo bike, upon 3, 2, 1 go, the first athlete will proceed to the wall to begin the teams first wall walk. Athletes will tag in and out at the echo bike as desired for the 15 reps. Upon completion of the 15th rep that athlete or the next athlete tagged in will jump onto the pull up bar for the first of the thirty toes to bar reps. Once the thirty reps are completed, the athlete will tag a waiting partner on the echo bike to begin the prescribed calories. The athlete may not begin calories until they are tagged in. (The waiting athlete may press the start button before they are tagged but it is their responsibility to make sure their screen is counting once they begin to pedal and not paused in the event they pressed start too early). Athletes may switch as desired to complete the prescribed calories. Once they have achieved the final calorie, the first athlete can proceed to the wall ball to begin the teams’ 60 reps. Athletes can switch as desired but must tag out at the echo bike when switching. Once they finish their 60th wall ball, the athlete can tag a waiting partner on the echo bike to begin their 60 calories there. The workout will proceed in the same manner back down the ladder where the athlete who completes the 15th wall walk will run across the finish line (the same line where athletes tagged in and out near the echo bike) or the last rep is achieved when the 15 minute time cap is reached.

Movement Standards

Wall Walk:

Men/Women will start the rep laying face down with their hands on or beyond a 55”/50” line respectively. They can elevate their feet and hips off of the ground but may not move their hands past their start line until their feet are off the ground. Athletes will then walk their hands inward towards the wall until both hands are touching the 10” tape line to indicate the half way point of the rep. From there, athletes will walk on their hands back out to their original start line before their feet come to the floor. If either of the athlete’s feet touch the floor before both their hands are on or beyond the 55”/50” tape line, they will receive a no rep.

Toes to bar:

The athlete will start in a hanging position and bring both of their feet and make contact with to the pull up bar in between their hands simultaneously. The athlete’s feet must pass behind them at the bottom of each rep. Common no reps include but are not limited to: feet not passing behind the pull up bar at the bottom, only one foot touching the pullup bar, both feet touching but not at the same time, one or both feet touching outside of the athlete’s hands, failure to completely bring their toes to the bar.

Wall Ball:

The athlete will begin the rep with the ball on the floor. They will pick up the ball and do a squat before throwing to the prescribed target. Common no reps include but are not limited to: the ball hitting below the prescribed target, the ball traveling high enough but not actually hitting the prescribed target, the athlete not squatting below parallel, the athlete not squatting before doing their first rep, 

Calorie Bike: Only one athlete working on the bike at a time. The athlete that finishes the bike must stay on until their final target calorie has been done and they have a signal from a judge the work has been completed.

Scoring:

Time or total team reps completed at the time cap.

Workout #4 SCALED 

Chipper For Time

15 Scaled Wall Walks (55”/50” start line for Men/Women to a 30” scaled line)

45 Hanging Knee Raises

45/36 Cal Echo Bike

60 Wall Balls (20#/14#) (10’/9’)

60/48 Cal Echo Bike

60 Wall Balls (20#/14#) (10’/9’)

45/36 Cal Echo Bike

45 Hanging Knee Raises

15 Scaled Wall Walks (55”/50” start line for Men/Women to a 30” scaled line)

With a 15 minute CAP

Workout Description:

The workout will begin with all 3 athletes behind the echo bike, upon 3, 2, 1 go, the first athlete will proceed to the wall to begin the teams first wall walk. Athletes will tag in and out at the echo bike as desired for the 15 reps.

Upon completion of the 15th rep that athlete or the next athlete tagged in will jump onto the pull up bar for the first of the forty-five hanging knee raise reps. Once the forty-five reps are completed, the athlete will tag a waiting partner on the echo bike to begin the prescribed calories. The athlete may not begin calories until they are tagged in. (The waiting athlete may press the start button before they are tagged but it is their responsibility to make sure their screen is counting once they begin to pedal and not paused in the event they pressed start too early).

Athletes may switch as desired to complete the prescribed calories. Once they have achieved the final calorie, the first athlete can proceed to the wall ball to begin the teams’ 60 reps. Athletes can switch as desired but must tag out at the echo bike when switching. Once they finish their 60th wall ball, the athlete can tag a waiting partner on the echo bike to begin their 60 calories there.

The workout will proceed in the same manner back down the ladder where the athlete who completes the 15th wall walk will run across the finish line (the same line where athletes tagged in and out near the echo bike) or the last rep is achieved when the 15 minute time cap is reached.

MOVEMENT STANDARDS

Wall Walk:

Men/Women will start the rep laying face down with their hands on or beyond a 55”/50” line respectively. They can elevate their feet and hips off of the ground but may not move their hands past their start line until their feet are off the ground, if their hands leave the start line before both feet are on the wall it result in a no rep.

Athletes will then walk their hands inward towards the wall until both hands are touching the 30” tape line to indicate the half way point of the rep.

From there, athletes will walk on their hands back out to their original start line before their feet come to the floor. If either of the athlete’s feet touch the floor before both their hands are on or beyond the 55”/50” tape line, they will receive a no rep.

Hanging Knee Raise

-The athlete must go from a full hang to having both knees pass above the hip crease. Both knees must be above the hip crease at the same time. If one knee drops below the hip crease before the other passes the hip crease, it will be a no rep.

-The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.

-If the feet do not come behind the bar at the bottom of the rep it will result in a no rep. 

Wall Ball:

The athlete will begin the rep with the ball on the floor. They will pick up the ball and do a squat before throwing to the prescribed target. Common no reps include but are not limited to: the ball hitting below the prescribed target, the ball traveling high enough but not actually hitting the prescribed target, the athlete not squatting below parallel, the athlete not squatting before doing their first rep, 

Calorie Bike: Only one athlete working on the bike at a time. The athlete that finishes the bike must stay on until their final target calorie has been done and they have a signal from a judge the work has been completed.

Scoring:

Time or total team reps completed at the time cap.

TDB. Will be announced following the 4th workout. The championship WOD will consist of the top 5 teams in each division

Fast and Furious 24

Workout #3 RX 

9 Round Relay For Time with each athlete doing 3 rounds:

25’ front load carry 150/100# sandbag

5 front loaded squats 

25’ front load carry 150/100# sandbag

5 front loaded squats 

8 chest to bar pullups

6 burpee box jump overs 30”/24”

11 Minute Time Cap

Workout Description:

All 3 athletes will start underneath the rig. Upon 3,2,1 go, the first athlete will proceed to the other end of the lane to pick up their sandbag and begin their first 25’ front loaded carry. The athlete will then do 5 front loaded squats.

The athlete will front carry the bag back to the space where they first picked it up and do another 5 squats when they cross the 25’ mark. Once they complete their 5th squat, they can drop their bag and proceed to their pullup bar.

The athlete will then do 8 chest to bar pullups. After their 8th chest to bar pullup, the athlete will proceed to the box in their lane and complete 6 burpee box jump overs.

Once they finish their 6th burpee box jump over, the athlete will tag in the next partner who is waiting under the pull up bar. The workout will proceed in this manner with each athlete alternating through 3 times each for a total of 9 rounds or until the

11 minute CAP is reached. 

Movement Standards:

Sandbag carry: the bag will be carried in front of the athlete below their neck level. The bag cannot be advanced unless it is off the ground.

Sandbag squat: the bag will be in the front loaded position in contact with the athletes stomach/chest, the athlete will squat with hips being clear and obviously below their knee line (breaking parallel)

Chest to bar: the athlete will start each rep with arms fully extended at the bottom of the rep and proceed to touch their chest to the pull up bar at the top of the rep

Burpee box jump over: the athlete will start by touching their chest and thighs simultaneously on the floor, the athlete will then press up and get themselves into a jumping position, they will then jump on top of the box with a two-foot take off before proceeding to step or jump down to the other side to begin their next burpee. The athlete does not need to stand all the way up on top of the box. 

*any touching of the box with the hands will result in a no rep.

Scoring:

Time or total team reps completed at the time cap.

Workout #3: SCALED 

9 Round Relay For Time with each athlete doing 3 rounds:

25’ front load carry 100/70# sandbag

5 front loaded squats 

25’ front load carry 100/70# sandbag

5 front loaded squats 

8 pullups OR 12 Ring Rows

6 burpee box jump overs 24”/20”

11 Minute Time Cap

Workout Description:

All 3 athletes will start underneath the rig. Upon 3,2,1 go, the first athlete will proceed to the other end of the lane to pick up their sandbag and begin their first 25’ front loaded carry.

The athlete will then do 5 front loaded squats. The athlete will front carry the bag back to the space where they first picked it up and do another 5 squats when they cross the 25’ mark. Once they complete their 5th squat, they can drop their bag and proceed to their pullup bar.

The athlete will then do 8 pullups or 12 ring rows. After their 8th pullup or 12th ring row, the athlete will proceed to the box in their lane and complete 6 burpee box jump overs. Once they finish their 6th burpee box jump over, the athlete will tag in the next partner who is waiting under the pull up bar. The workout will proceed in this manner with each athlete alternating through 3 times each for a total of 9 rounds or until the 11 minute CAP is reached. 

Movement Standards:

Sandbag carry: the bag will be carried in front of the athlete below their neck level. The bag cannot be advanced unless it is off the ground.

Sandbag squat: the bag will be in the front loaded position in contact with the athletes stomach/chest, the athlete will squat with hips being clear and obviously below their knee line (breaking parallel)

Pullup: the athlete will start each rep with arms fully extended at the bottom of the rep and proceed to get their chin over the pull up bar to finish the rep

Ring Row: the athlete will place their toes on the tape line and start the rep leaning back with arms fully extended and a rigid body line. The rep will be credited when the athlete pulls their body to the rings and makes contact with their rib cage on both sides with their feet still in contact with the tape line.

Burpee box jump over: the athlete will start by touching their chest and thighs simultaneously on the floor, the athlete will then press up and get themselves into a jumping position, they will then jump on top of the box or step up onto the box before proceeding to step or jump down to the other side to begin their next burpee. The athlete does not need to stand all the way up on top of the box. 

***Scaled athletes may opt to do burpee box step overs***

*any touching of the box with the hands will result in a no rep.

Scoring:

Time or total team reps completed at the time cap.

Workout #2: Shooters Special  

Part A: 

1:00 Synchro Clean and Jerk 115/75

1:00 Rest 

1:00 Synchro Clean and Jerk 135/95

1:00 Rest 

1:00 Synchro Clean and Jerk 155/115

1:00 Rest 

Part A: SCALED 

1:00 Synchro Clean and Jerk 95/55

1:00 Rest 

1:00 Synchro Clean and Jerk 115/75

1:00 Rest 

1:00 Synchro Clean and Jerk 135/85

1:00 Rest 

-Straight into-

WORKOUT DESCRIPTION

Athletes will start at either end of their barbell. At the start of 3…2…1… GO! The first two athletes will approach their respective bars and begin their synchro clean and jerks. 

Two athletes will perform synchro clean and jerks at the first weight. You may switch teammates as necessary throughout this entire workout. 

Following each minute of work, there will be a minute of rest. During this time, athletes are responsible for changing weights on the bar in order to be ready for the next minute.

Athletes will follow this sequence of a minute on and a minute off for 3 rounds, increasing weights each round. 

Rx Male athletes must load the bar accordingly:

45# barbell 

(1 per side) for all subsequent weights

115# Barbell: 25’s and 10’s 

135# Barbell: 45’s 

155# Barbell: 45’s and 10’s 

Rx Female athletes must load the bar accordingly:

35# Barbell

(1 per side) for all subsequent weights 

75# Barbell: 15’s and 5’s 

95# Barbell: 25’s and 5’s 

115# Barbell: 25’s and 10’s and 2.5’s

Scaled Male athletes must load the bar accordingly:

45# barbell 

(1 per side) for all subsequent weights

95# Barbell: 25’s 

115# Barbell: 25’s and 10’s

135# Barbell: 45’s 

Scaled Female athletes must load the bar accordingly:

35# Barbell

(1 per side) for all subsequent weights 

55# Barbell: 10’s

75# Barbell: 10’s and 10’s

85# Barbell: 25’s 

SCORING

total synchro clean and jerk reps

*Tiebreak for Part A is Part B score, and tiebreak for Part B is Part A score

Workout #2: Shooters Special  

Part B:

5 Min to Establish 1RM Hang Clean 

WORKOUT DESCRIPTION

The first weight may be loaded on the barbell prior to the start of the workout.

Before each attempt athletes MUST confirm with their judge the weight that will be attempted. 

All teammates are able to assist in loading and unloading the barbell between lifts.

Clips MUST be securely fastened to the barbell and all other teammates need to be clear of the barbell before an attempt is made. 

Weights can be increased or decreased depending on the outcome of each lift. 

Athletes are allowed to finish the lift after the 5 minute time cap has expired as long as the barbell is off the ground before the clock reaches the time cap. 

*Teams can use their second bar as a warmup bar but only one bar will be judged and used for scoring purposes.

Each lane will have the following weights, so please plan lifts and weight jumps accordingly. 

2- 45 lb/35 lb Barbells

2- 2.5 lb change plates

2- 5 lb Change plates 

2- 10 lb plates

2- 15 lb plates

2- 25 lb plates

4- 45 lb plates 

Total Weight in Plates = 295 lb 

Fully Loaded 45 lb bar = 340 lb

Fully Loaded 35 lb bar = 330 lb

MOVEMENT STANDARDS 

1RM Hang Clean:

The barbell will start on the ground. The athlete must deadlift the barbell up to a full lock out position with shoulders behind the bar and knees and hips locked out.

From here, without the barbell returning to the ground the athlete will perform a hang clean, where the barbell will be received and stood up to full lockout in a clear front rack position. This can be done by receiving the bar in a squat or power clean position.

In order for each clean to be successful the athlete needs to maintain full control of the barbell with elbows in front of the bar and knees and hips fully locked out at the top of each rep.

Before the barbell is dropped the athlete must get a cue from the judge indicating a successful lift. 

You may have as many attempts as possible within the 5 minute time cap. 

SCORING

Part B: The score for this workout will be the SUM of all three athletes' HEAVIEST SUCCESSFUL lifts. 

*Tiebreak for Part A is Part B score, and tiebreak for Part B is Part A score

Tom Cruise and Miles Teller Walk into A Bar 

For Time: Rx

500 Double Unders

1200m Partner Run 

Max crossovers in remaining time (beaded ropes provided)

14 Min Time Cap 

For Time: Scaled 

750 Single Unders

1200 Meter Team Run

Max Crossover reps in remaining time (beaded ropes provided)

14 Minute AMRAP

WORKOUT DESCRIPTION 

This workout will be completed outside (weather permitting). Each team will have one stall mat where all the jump rope work will be performed. At the start of 3…2…1…GO, the first athlete will begin performing jump rope. You may switch as needed until all reps are completed but only one athlete is allowed to work at a time here. 

Once completed all athletes will grab the designated rope and begin their partner 1200m run. In order for the run to count, all athletes must have one hand on the rope at all times. 

Upon completion of the run, athletes will return to their mat and now complete as many reps as possible of crossovers with the beaded rope(s) in the remaining time, with one athlete working at a time.

MOVEMENT STANDARDS 

Double Under: The rope must pass under the athletes feet twice. You must get confirmation by your judge that your final rep has been completed before grabbing your rope and starting on the run.

Single Under: The rope must pass under the athletes feet once each jump. You must get confirmation by your judge that your final rep has been completed before grabbing your rope and starting on the run. 

Team Run: A  5’ rope will be provided for each team. Upon completion of the last jump rope, all three teammates must grab the rope and set out on the run. A course map will be provided in the athlete pack. The first and last portion of this run will be completed on the sidewalk. Once you make the right turn at the stop sign onto Oak Industrial, you will go down and back on the right (south) side of the road. If you need to pass, please do so in a single file line. You may move into the grass to pass as well. *Any team seen not in single file and trying to block a pass will be assessed a penalty.

Crossovers: The first rep will be counted when the rope passes under the feet in a crossed fashion. For example, if you need to do 3-4 reps of single unders before performing your first crossover, those reps will not count toward your score. Any rep thereafter will count each time the rope passes under the feet. But it must be done in an alternating fashion (crossover (1), single under (2), crossover (3), single under (4), etc). 

SCORING 

This workout will be scored as crossovers reps completed in remaining time. If no crossovers are done, the tiebreaker will be the time the team returns from the 1200m run.