Suffolk Games - Mixed Pairs 2019

AMRAP 12

Jerry can relay – you go I go  (30/20kg)

Worm lunge there & back 

20 Single arm Dumbbell Ground to Overhead (22.5kg /15kg)

20 Sole to Sole Sit ups

SCORE – REPS

You will have 12 minutes to complete as many rounds as possible. 3,2,1 go person A will carry a set of Jerry cans around the designated mark and back; Person B will follow once a tag has been made. Once both have completed the Jerry cans, you will then lunge to the designated mark and back with the worm. A&B will need to syncro the lunge accordingly with worm to the designated mark and back. For a rep to count, knees must touch the ground.

Once back you can then start on 20 GTOH’s. This will start from the floor and end at full extension above the head. You do not have to swap arms and one person can do all the reps if you wish.

The final movement will be 20 sole to sole sits ups. You will have one mat between you and if you choose to share the reps then the mat must be passed between you. To complete a rep the movement will start from a seated position then you must touch the ground behind your head and then the ground in front of your toes with your soles in contact with each other. 

YOU CAN NOT ANCHOR OR ASSIST YOUR PARTNER.

For time 15min cap

3-6-9    9-6-3

2 bars – 75kg between team (ie 45kg M/30kg F)

3-6-9

STOH

Front Squat

Hang clean

Over bar burpees

9-6-3

Hang clean

Front Squat

STOH

Over bar burpees

SCORE – Time

Person A will start with 3 Shoulder to overhead. Then Person B will do 3 STOH. Person A will do 6 STOH, Person B will do 6 STOH.

Person A will then do 9 STOH, Person B will then do 9 STOH.

Person A will then do 3 Front Squats and so on. The workout will finish when Person B completes 3 Over bar burpees.

Full extension must be completed for every rep for the STOH, Front Squat and Hang clean (will start above the knee) For the Burpee at the bottom of the movement chest, hips and toes must be in contact with the floor at the same time. You may step over the bar at which point when both feet are on the ground the rep will count.

For time 6 rounds for time: 15 minute cap

Shuttle run there & back together (increase shuttle every round by 1)

10 Powerbag squats – syncro (30/20kg)

10 KettleBell Swings – Syncro (24/16kg)

10 Deadlifts – syncro 120kg between you (female minimum 25kg)

SCORE – Time

The first round only 1 shuttle (there and back is required) every round will start with a shuttle which the number will increase every round (round 2 will be 2 shuttles, round 3, 3 shuttles….)

The Squats, KB swings and deadlifts need to be syncro’d to count.

Powerbag squats must be in contact with a shoulder. Full depth (hip crease parallel with knee crease) and full extension is required. You must be syncro’d at the start/finish of the movement.

Kettlebell swings again must be syncro at the top of the movement (above head).

Deadlift will start on the ground and must be syncro at full extension and then when you restart the movement from the ground. 

NO Dropping bars from above the knee.

Workout 4: For time  10min cap

100 bike cals

80 box overs (20 inch box)

50 Dball over box (30 inch box 50/30kg Dball)

Remaining time Double Unders

SCORE – Double under reps 

The workout will start with 100 bike cals. You will have one bike between two. If needed you must adjust the height in any changeovers.

Once complete you can then begin the step overs, the box will be 20 inches for both male and female.  Jumps are allowed. YOU MUST DO A MINIMUM OF 10 REPS BEFORE YOUR PARTNER CONTINUES and sets are done in 10 (you can not swap over at 13 for instance you must keep going till 20).

Both feet must make contact with the box when stepping/jumping on.

With the Dballs over the box, the lift will begin from the floor, the ball must make contact with the top of the box (it can be pushed off by only the person lifting) Once it has left the box the next rep can begin. Again reps can be split however you like.

Once complete, in the remaining time you will complete as many double unders as you can. Only one person can be skipping at anytime.