Do More Charity Challenge Fall 2022

Hairband

12 minute AMRAP

For Repetitions, team shares the reps, 1 athlete at a time must perform:

80 Ground to Overhead (Snatch or Clean and Jerk)

80 Pull-ups

80 Thrusters

80 Toes 2 bar

80 Burpee Box Jump Overs.

Weights are 95/65# bar and box height is 24/20". 

1 athlete in the main workout area at a time, the athlete to follow will stand in the on deck box. When the athlete in the main workout box is done the on deck athlete can step in and take over. 2 athletes are not allowed in the main workout area at the same time. 

All reps on each movement must be complete before moving onto the next movement. 

Time cap for workout is 12 minutes

Each set of ground to overhead begins with the barbell on the ground. 

Athletes can do a full squat clean into the thruster when the bar is taken from the floor. Each set of thrusters begins with the barbell on the ground

With all barbell movements the athlete is the only person able to touch the bar to settle. If the athlete drops the barbell from overhead, the bar must settle before picking up and starting the next rep.

Any style grip is permitted as long as the pull-up and toes to bar requirements are met. Gymnastics grips, tape and gloves are also permitted. 

For the Burpee Box Jump Overs both feet must touch the top of the box, these cannot be a step over. Chest must hit the deck for all burpees. Athletes in the workout area can flip the box for the incoming athlete. 

For Time

Relay style

Athlete 1- Bike 25 Calories - 100 meter farmers carry with 70/50# Dumbell

Athlete 2 - Bike 25 Calories - 100 meter D-ball carry with 70/50# D-ball

Athlete 3 - Bike 25 Calories - 100 meter farmers carry with 70/53# kettle bell

Athlete 4 - Bike 25 Calories - 100 meter farmers carry a Big Handle Bar with 2 - 35 or 2 - 45 pound plates.

Athletes must cross the 50 meter line before dropping carry item - athletes must cross the 100 meter line before the next athlete can start the bike calories for their round. 

D-ball can be carryed in front or on shoulder. 

Time completes after the last athlete finishes carry. 

For Repetitions

10 repetitions of each plate 10#, 15#, 25#, 35# and then max repetitions of the 45# plate. 

Max Reps of Ground to Overhead with a plate. Athletes must move up in weight every 10 repetitions. Plates are 10#, 15#, 25#, 35# and Max reps of 45# plate. 

Each athlete will have 90 seconds to complete as many reps as possible of moving a plate from the ground to overhead. 

There will be a 30 second transition time before the next athlete starts their turn. 

12 minute AMRAP

For repetitions, team shares the reps, 1 athlete at a time must perform:

40 Empty bar Shoulder to Overhead

40 Ring Rows, 

40 Box Step Ups,

20 Burpees.

Weights are 45/35# bar and box height is 20 in. 

All reps on each movement must be complete before moving onto the next movement. 

Time cap for workout is 12 minutes

Athlete cannot drop the barbell

Athletes must start the ring row with straight arms and pull rings to the chest. Feet must be in the marked area before beginning the movement. Legs can be straight or bent.

Both feet must touch the top of the box and hips at full extension before stepping off the box. On all burpees chest must hit the deck. 

For Repetitions and Calories

2 minute stations - 15 second transition

male/male pairs and female/female pairs - will work together

1 athlete working at a time - switch when needed

2:00 minutes rowing calories

2:00 minutes of wall balls

2:00 minutes of Double Unders

2:00 minutes of Dumbell Snatch

2:00 minutes of Rope Climbs

Weights - Wallball 20/14#, DB 50/35#

Team 1 - same sex pairs will start on rower and switch when needed. At the 2 minute mark team 1 will move onto the next movement and the next set of same sex pairs team 2 with get on the rower and start their 2 minutes of rowing, moving onto the next movement after 2 min. 

For each movement this will be the same pattern until team 2 is complete. 

For Repetitions and calories

2 minute stations - 15 second transition

male/male pairs and female/female pairs - will work together

1 athlete working at a time - switch when needed

2:00 minutes Rowing calories

2:00 minutes of Air Squats

2:00 minutes of Single Under Jump Rope

2:00 minutes of Hanging Knee Raises

2:00 minutes of DB Ground to Overhead

Weights - DB 35/25#

Team 1 - same sex pairs will start on rower and switch when needed. At the 2 minute mark team 1 will move onto the next movement and the next set of same sex pairs team 2 with get on the rower and start their 2 minutes of rowing, moving onto the next movement after 2 min. 

For each movement this will be the same pattern until team 2 is complete. 

For Combined Weight

From the floor find your 3RM Front Squat

All athletes can be in the box at the same time, you all have 10 minutes to find and hit your 3 rep max front squat. 

Athletes will have to clean the bar from the floor. If a squat clean is performed this will count as the first rep. 

Notify the judge that you are performing your 3 rep max so they can verify the weight. The judge will need to verify the weight of the 3 front squats before the weights are removed from the bar.