Summer Sizzle V

The Top 4 from each division will compete to secure their place on the podium. 

22-16-10
Deadlifts
HSPU

RX (315/205) - Strict HSPU
IN (225/155) - Kipping HSPU
SC (155/105) - Wall Walks (10-8-6)

Athletes will start with their backs facing the barbell. On the count of 3-2-1 go, athletes will then turn around and perform 22 Deadlifts. After the deadlifts are completed, they will run down the gym floor to complete their variation of 22 HSPU.  This sequence will be repeated until the workout is complete or time cap is reached (10 minutes). 

Reps at each movement can be split how you see fit. HOWEVER, each athlete must complete at least 1 rep of each movement per round. 

Deadlifts:

1.Barbell must start on the ground. The rep is complete once the athlete reaches full extension of the knee’s hips and shoulders.

2.Feet must remain hip width apart and hands outside of the legs. Sumo stance will be a NO REP

3.Hands inside legs will be a NO REP

4.Not completing extension at the top will be a NO REP. If hips are closed, knees aren’t locked out or shoulders stay over the bar.

Handstand push up variants:

STRICT: 

1. The rep starts and finishes with arms extended and heels ONLY on the wall.  

2. The arms must be fully extended and in line with the body before the athlete may descend.

3. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

4. Hands must always remain on the mats. If fingers drop over the edges that will be a NO REP

5. If any momentum from the torso or legs is used that will be a NO REP.

6. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

7. The head must contact the mat in order for the rep to count.

KIPPING:

1. The rep starts and finishes with arms extended and heels ONLY on the wall.  

2. The arms must be fully extended and in line with the body before the athlete may descend.

3. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

4. Hands must always remain on the mats. If fingers drop over the edges that will be a NO REP

5. At the bottom of the kip the hips and lower back can be in contact with the wall.

6. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

7. The feet may be no wider than the width of the hands at the lockout of each repetition.

8. The head must contact the mat for the rep to count.

WALL WALKS:

1. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.

2. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

3. Both hands must remain on the tape until both feet are on the wall.

4. At the top of the movement, both hands must touch the back tape line before the athlete can descend.

5. Any part of the hand may touch the tape line.

3 min to find MAX Ski Erg Cals:
All Proceeds from this floater event go to ValorFit:

You can switch as often as you need to obtain max calories!

How does it work: Every team must do the max ski erg calories. There is a space where money donations can be dropped off to go to ValorFit a non-profit organization that helps Veterans find a gym home.

 Score is total calories.

Donated money: Every dollar donated goes directly to ValorFit.

More information about ValorFit can be found here!

8 minutes to complete the following:
Partner A - 3 rep max Thruster
Partner B - 1 rep max Clean & Jerk

Each Partner has 3 minutes to complete their lifts. Partner A will go first, with a 2-minute transition time, then Partner B will go. Score is total weight lifted combined.

Before lifting the bar, the weight on the bar must also be established with the judge.

EXAMPLE: 
Partner A lifts 125# for 3 rep Thruster
Partner B lifts 200# for 1 rep Clean + Jerk
Total weight: 325#

3 rep max thruster:

1. This is an unbroken movement. At no point can you put the barbell down. In the event you let go prior to completing all 3 reps, that will be considered a no-rep.
2. All barbells will begin on the ground.
3. For the first rep you can power, squat, or split clean you can even do a cluster, then must remain in the front rack position for the other 2 reps. Reps are complete once the bar is fully locked out overhead (knees, hips and elbows are fully extended).
4. If you power or split clean for your first rep: to begin your 1st rep you must then squat reaching full depth (hip crease below knee crease) and end fully locked out overhead, knees, hips, and elbows fully extended.
5. You can attempt as many times as you want in your 3-minute time frame. If you are still moving the bar when there’s no time left on the clock, that will be a no-rep.

1 rep max clean & jerk:

1. You can power, squat, or split clean You can push jerk or split jerk. Rep is complete once the bar is fully locked out overhead and knees, hips, and elbows are fully extended.
2. All barbells will begin on the ground.
3. In the event of split jerk feet must come back together for the rep to be complete.
4. You can attempt as many times as you want in your 3-minute time frame. If you are still moving the bar when there’s no time left on the clock, that will be a no-rep.

Additional Things to Consider:

1. A step prior to locking out is okay.
2. 1 partner per 3 minutes PERIOD!
3. You can start with thruster or C&J
4. Athletes are changing weights and can't receive help.
5. Clips must be on the bar before attempting a lift.

WOD 2 – SANDBOX

4 min AMRAP
21/17 Cal Row
21 Burpees over the rower
Max Cal Echo Bike remaining time
Partner B: Sandbag hold

RX: 200/150
Int: 150/100
Sca: 100/50

Each partner will do the 4 min AMRAP. Score is total calories combined on the Echo Bike from Partner A + B

While Partner is working the other is holding the sandbag in the bear hug position. If the partner sets sandbag down, then the partner working on the AMRAP has to pause as well.

1 minute transition time to reset equipment 

EXAMPLE:
Partner A works on the 4 min AMRAP while Parnter B holds the sandbag. Partner A finishes the row calories in 1:10 (that is the tie-break time) and can complete 20 calories in the remaining time on the echo bike. They switch and partner B completes 15 calories on the echo bike.
The score is: 35 calories and 1:10 tie break time.

Partner A can start seated on the rower, feet strapped in, without touching the handles. On the count of 3-2-1 go, Partner B must pick up the sandbag prior to Partner A rowing. Partner A's time on the Cal row will be used in the event of a tie. If Partner B must drop the sandbag, Partner A must also stop working. Once the row is complete, you will then move to the burpees over the rower. Once the burpees are complete you can then move to the echo bike to accumulate max calories in the remaining time. You can release the sandbag during transitions; however, it must be picked up prior to your partner working again. 

Burpees:

1. Burpees over the rower will be lateral burpees (lying next to the rower).
2. The movement starts with chest, thighs, and hands on the ground and ends when both feet are on the opposite side.
3. Each rep must be a two foot take off - across ALL divisions.
4. You do NOT need to fully extend.
5. If any part of your body touches the rower on the burpee, it’s a NO REP

Sandbag:

1. Sandbag can ONLY be held in the bear hug in an upright position. 
   The following will be considered a NO REP:
2. If the sandbag touches the legs
3. If you are in a squat position holding the bag
4. If the bag is on your shoulders
5. If the bag is on your back

Additional Things:

1. No Gymnastics Grips
2. Partner rowing must stay on the rower until the calories are complete
3. If you are waiting for the roll-over calories you must remain seated on the rower.
4. You can wear a belt.
5. Echo Bike roll over calories count.

For Time: 10 min time cap
100 Wallballs 
75 Snatches
*50 Synchro...BMU/T2B/Knee Raises 
25 Cross Overs/DU/Single Unders

*each rep is equal to 2 (making this 25 total synchro)

RX:
Wall Balls: 30/20# 10' target
Snatches: 135/95#
Synchro: BMU 
Rope: Cross overs

Intermediate:
Wall Balls: 20/14# 10/9' target
Snatches: 95/65#
Synchro: T2B
Rope: Double Unders

Scaled:
Wall Balls: 14/10# 10/9' target
Snatches: Dumbbells 50/35#
Synchro: Knee Raises
Rope: Single Unders 

On the count of 3-2-1 Go, partners will start on wallballs and work their way down the ladder. Teams cannot move to the next movement until all reps are complete for the prior one. You must stay in order, ending on the rope. In the event you can't finish by the time cap, total reps will be your score.

Wallballs:

1. The ball must start on the ground. Athlete must start at full extension.
2. To start the rep the hip crease must be below the knee crease. To complete the rep the ball must make contact, with or above the target height.
3. If you drop the ball, it must come to a stop before picking it back up to complete reps. 
4. You CAN transition midair to your partner 
5. You can NOT stand side by side and do 1-for-1 reps. 
6. You can NOT bounce the ball off the ground to bring it to the front rack position. 
7. If any of your body touches the rig it will be a NO REP
8. If the ball doesn't hit the required height, it will be a NO REP
9. If you don't make contact with the target, it will be a NO REP. 
10. If hip crease is above the knee crease it will be a NO REP.

Snatches:

1. The bar or dumbbells must start in the resting position on the ground and is complete once the bar or DB is locked out overhead (knees, hips, and elbows are fully extended)
2. For DB snatches both heads of the DB must touch the ground to start each rep.
3. For DB snatches your opposite hand cannot touch your body or the DB for assistance.
   For DB snatches you can switch hands: overhead, as you return to the bottom, or at the ground. 
4. Power/Squat/Split counts for bar and DB movements. If you split squat, you must return your feet together for the rep to be complete, while the bar or DB is still overhead. 
5. Not fully locking out and extending will be a NO REP
6. Bouncing the bar off the ground will be a NO REP
7. Not contacting the ground with both heads of the DB will be a NO REP. 

Synchro Movements:

BMU:

1. Rep starts with both partners hanging from the bar with arms fully extended, feet off the ground.
2. Both partners must pass through portions of a pull-up and dip and finish in a supported position over the bar with both arms extended.
3. The rep is complete when both partners reach extension over the bar.
4. You CAN wait for your partner on top of the bar for them to reach full extension.
5. The rep is complete when both partners reach extension on top of the bar.
6. Glide kip is a NO REP
7. Partners don't need to be on the same bar but must be next to each other and facing the same direction. 

T2B:

1. Rep starts with both partners hanging from the bar with arms fully extended, feet off the ground. 
2. The movement will begin when both partners feet pass behind the upright and will end when both feet touch the bar at the same time. 
3. The rep counts when both partners feet touch the bar at the same time.
4. Elbows must remain locked out. 
5. Feet must hit the bar in-between hands.
6. Partners don't need to be on the same bar but must be next to each other and facing the same direction. 
7. If partners feet hit at different times equals a NO REP.

Knee raises: 

1. Rep starts with both partners hanging from the bar with arms fully extended, feet off the ground.
2. Knees must be above the hip crease at the same time for the rep to count
3. The movement will begin when both partners feet pass behind the upright and will end with both knees rise above the hip crease at the same time. 
4. Elbows must remain locked out.
5. Partners don't need to be on the same bar but must be next to each other and facing the same direction. 

ROPE:
Single under + cross over = 1 rep
DU rope passes under the feet twice for 1 jump
SU rope passes under the feet once per jump

ADDITIONAL INFORMATION:
- Each partner must do at least 1 rep of every non synchro movement.