Dog Days of Summer 7

Barbell Complex

In 8 minutes max weight combined

5 Hang Squat Cleans

3 Front Squats

1 Shoulder to overhead

FLOW:

The team will start with an empty bar. At go, athletes will be permitted into the station and anyone may start on the bar. The athletes must each complete a full complex. If an athlete misses a lift or cannot complete the complex it is a no rep and must be started over. Athletes may have as many attempts at the complex as they like. Each athlete on the team must have a successful complex completed. If not, THE

TEAM SCORE FOR THE WORKOUT WILL BE A ZERO. The score for the workout is the max weight of all 3 teammates added together. THE LAST FRONT SQUAT INTO SHOULDER TO OVERHEAD MAY NOT BE A THRUSTER.

Standards:

Hang Squat Cleans: The bar must be lifted first to full hip, knee and ankle extension. From the extended the position the athlete must clean the bar to the shoulders and front rack position while a continuous squatting motion happens. Once the athlete’s hip crease breaks the knee line, that athlete must now stand to a full standing locked out position. 

Front Squats: The bar begins in the front rack position. The athlete will squat bringing the crease of the hips below the knee line and then standing to a full locked out position.

Shoulder to Overhead: The bar begins in the standing front rack position. Any form of shoulder to overhead is permitted so long as both feet end up in line with each other and the athlete is fully extended in a straight line from the hands to the ankles.

Sit - row - go!!

In 10 minutes:

The team must accumulate a 2-minute L-sit hold

In the remaining time

AMRAP

30 cal row

20 burpees over rower

10 deadlifts (275/195)

FLOW:

At go, 1 person will run out onto the floor to begin L-sits (or single leg version for scaled (Can be either leg or alternated off for scaled)). Teammates may switch out whenever, but it has to be 2 minutes of cumulative of hold time. Once the team has completed their two minutes, the team will use the remaining time of the 10 minutes to do as many reps as possible of rowing, burpees over the rower, and deadlifts. Only one person on the floor working at a time. Teammates

may go back and tag out whenever they choose.

Standards:

L-sit- Arms extended, legs straight (slight flex of knee of allowed) with both heels off of the ground. If the knees bend too much &/or the heels touch the time will be stopped. Ankles may not be crossed.

Row: Self-explanatory, but the handle must remain in the cradle other than when in use. Teammates may not switch out, nor move to the next movement if the handle is not in the cradle.

Burpees over the rower: Traditional burpee required touching the chest and quads to the ground, coming to your feet and jumping off 2 feet and landing on 2 feet over the rail of the rower to complete the rep.

Summer Crush | Chipper

In 10 minutes

Athlete A:

30 Alt DB snatch

30 SA DB OH lunge

30 TTB

Athlete B:

25 Alt DB snatch

25 SA DB OH lunge

25 TTB

Athlete C:

20 Alt DB snatch

20 SA DB OH lunge

20 TTB

__________________________________

Remaining time # of Bar Muscle Ups

FLOW:

In 10 minutes:

At GO, athlete A will complete their designated portion of the workout. After completion of their portion athlete A will run back and tag athlete B who will complete their portion and so on until athlete C has completed their portion. Once athlete C has completed their portion in the remaining time they may either begin the Bar Muscle Ups/Pullups or they may go back and tag EITHER teammate to begin them.

*The score will be the total number of reps completed in the workout + bar muscle ups/pullups.

**The tie breaker will be the time athlete B completes their portion of the workout.

Standards:

Alt DB Snatch: The dumbbell starts on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.

The non-lifting hand and arm may not be in contact with the body during the repetition.

Single arm dumbbell overhead lunge: Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If during the lunge,

either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and reset to the required position in order to continue. There is no requirement to switch arms.

Toes to bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must

be brought back to behind the bar, not out front.

Bar Muscle Ups: The bar muscle up begins with the athlete at a dead hang on the pull-up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull-up bar. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a

weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull-up bar in the position of support. Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both together. They must choose between tape or hand protection. They cannot be combined.

surprise!!