Midwest Championship

For time:  Time cap 15 min

RX

200 Heavy Rope Single Unders

100 Power Snatches (75/55)

75 Front Squats (75/55)

50 Bar Facing Burpees

_____________________________

Intermediate

150 Heavy Rope Single Unders

100 Power Snatches (65/45)

75 Front Squats (65/45)

50 Bar Facing Burpees

_____________________________

Scaled

150 Heavy Rope Single Unders

100 Power Snatches (45/35)

75 Front Squats (45/35)

50 Bar Facing Burpees

AMRAP 12 MIN

RX: 

75 Bar Muscle Ups

Max Distance Bag Drag (200lbs/150lbs)

___________________

Intermediate:

85 Chest to Bar Pull ups

Max Distance Bag Drag (150lbs/100lbs)

___________________

Scaled

100 Pull ups

Max Distance Bag Drag (100lbs/50lbs)

___________________

UPDATED SCORING

-Every 25' will = 1 rep. 

-A full 50' drag will = 2 reps

Example:

In 12 Minutes a team completes 75 Bar Muscle Ups and drags their bag a total of 300' 

Score total = 87

We understand that during the brief it was stated that the drag will count as 1 rep for every 5'. We are sorry for the error during Saturday afternoon's brief. Again, the bag drag will count as 1 rep for every 25' 

RX:

21-15-9

Deadlifts (315/205)

Toes-to-Bar

*45 double unders after each completed set of Toes-to-Bar*

Intermediate:

21-15-9

Deadlifts (275/185)

Toes-to-Bar

*45 double unders after each completed set of Toes-to-Bar*

Scaled:

21-15-9

Deadlifts (225/125)

Hanging Knee Raises

*45 single unders after each completed set of Hang knee raises*

Masters 35-44

21-15-9

Deadlifts (275/185)

Toes-to-Bar

*45 double unders after each completed set of Toes-to-Bar*

Masters 44+ 

21-15-9

Deadlifts (225/125)

Toes-to-Bar

*45 double unders after each completed set of Toes-to-Bar*

Teens 14-17

21-15-9

Deadlifts (185/105)

Toes-To-Bar

*45 double unders after each completed set of Toes-to-Bar*

Event 3 & 4 Late Night with Grace

Event 3

5 minutes to establish the following:

1 rep max clean & Jerk 

- - - Rest 1 min - - -

Event 4

30 clean & Jerks for time

Time cap 5 minutes

Rx: 135/95

Intermediate: 115/75

Scaled: 95/65

Masters 35-44: 115/75

Masters 44 Plus: 95/65

Teens: 95/65

RX: 

Part A, In a 3 minute window

Handstand walk 100 feet

Max rep wallballs (20/14)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (20/14)(10’/9’)

Max Rep Strict Deficit Handstand Push Ups (4"/2")

Intermediate:

Part A, In a 3 minute window

7 Wall Walks

Max rep wallballs (20/14)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (20/14)(10’/9’)

Max Rep Deficit Kipping Handstand Push Ups (4"/2")

Scaled: 

Part A, In a 3 minute window

5 wall walks 

Max rep wallballs (14/10)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (14/10)(10’/9’)

Max Rep hand release pushups

Masters 35-44

Part A, In a 3 minute window

7 Wall Walks

Max rep wallballs (20/14)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (20/14)(10’/9’)

Max Rep Deficit Kipping Handstand Push Ups (4"/2")

Masters 44+ 

Part A, In a 3 minute window

5 wall walks 

Max rep wallballs (14/10)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (14/10)(10’/9’)

Max Rep Kipping Handstand pushups (2"/0")

Teens 14-17

Part A, In a 3 minute window

7 Wall Walks

Max rep wallballs (14/10)(10’/9’)

- - - Rest 1 minute - - -

Part B, In a 4 minute window 

50 Wallballs (14/10)(10’/9’)

Max Rep Deficit Kipping Handstand Push Ups (4"/2")

Event 3 & 4 Late Night with Grace

Event 3

5 minutes to establish the following:

1 rep max clean & Jerk 

- - - Rest 1 min - - -

Event 4

30 clean & Jerks for time

Time cap 5 minutes

Rx: 135/95

Intermediate: 115/75

Scaled: 95/65

Masters 35-44: 115/75

Masters 44 Plus: 95/65

Teens: 95/65

*Athletes will be responsible for changing bar to its correct weight**Athletes will be allowed to change their barbell to Grace weight during Event 3, however once changed Athlete can no longer attempt 1 rep max**Event 4 will be time capped at 5 minutes*

RX: 

Event 3, 6 minutes to establish the following:

Athlete A: 1 Rep Power Clean

Athlete B: 1 Rep Squat Clean 

Athlete C: 1 rep max clean & Jerk

- - - Rest 1 min - - -

Event 4, For Time:

60 clean & Jerks (155/105)

Time cap 6 minutes

Intermediate:

Event 3, 6 minutes to establish the following:

Athlete A: 1 Rep Power Clean

Athlete B: 1 Rep Squat Clean 

Athlete C: 1 rep max clean & Jerk

- - - Rest 1 min - - -

Event 4, For Time:

60 clean & Jerks (115/75)

Time cap 6 minutes

Scaled: 

Event 3, 6 minutes to establish the following:

Athlete A: 1 Rep Power Clean

Athlete B: 1 Rep Squat Clean 

Athlete C: 1 rep max clean & Jerk

- - - Rest 1 min - - -

Event 4, For Time:

60 clean & Jerks (95/65)

Time cap 6 minutes

For Time: 15 minute time cap

RX | Masters 35-44

100 single unders with heavy rope

75 Power Snatches (75/55)

50 Front squats (75/55)

25 Bar facing burpees

Intermediate | Masters 44+ | Teens 

100 single unders with heavy rope

75 Power Snatches (65/45)

50 Front squats (65/45)

25 Bar facing burpees

Scaled 

100 single unders with heavy rope

75 Power Snatches (45/35)

50 Front squats (45/35)

25 Bar facing burpees

AMRAP 12 min

RX: 

2-4-6-8-10…and so on

Bar Muscle Ups

50' Bag Drag after each completed set of Muscle ups (200lbs/150lbs)

Intermediate:

2-4-6-8-10…and so on

Chest-to-Bar Pull Ups

50' Bag Drag after each completed set of Chest-to-Bar Pull Ups (150lbs/100lbs)

Scaled: 

2-4-6-8-10…and so on

Pull Ups

50' Bag Drag after each completed set of Pull Ups (100lbs/50lbs)

Masters 35-44

2-4-6-8-10…and so on

Bar Muscle ups

50' Bag Drag after each completed set of Bar Muscle Ups (150lbs/100lbs)

Masters 44+ 

2-4-6-8-10…and so on

Chest-to-bar Pull Ups

50' Bag Drag after each completed set of Chest-to-bar Pull Ups (100lbs/50lbs)

Teens 14-17

2-4-6-8-10…and so on

Chest-to-Bar Pull Ups

50' Bag Drag after each completed set of Chest-to-Bar Pull Ups (100lbs/50lbs)

____________________

UPDATED SCORING

-The bag drag will count towards the total score for this event 

-Every 25' will = 1 rep. 

-A full 50' drag will = 2 reps

Example:

In 12 Minutes the athlete completes 2 Bar Muscle ups, 50' drag, 4 BMU, 50' drag, 6 BMU, 25' drag 

Score total = 17 

We understand that during the brief it was stated that the drag will not count towards the total score for this event. We are sorry for the error during Saturday afternoon's brief. Again, the bag drag will count towards your event total.