Girls Gone Rx Missouri

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GGRx Missouri Fundraising

cut off for scoring purposes is noon the day of the event 

AMRAP in 12 minutes
75 Thrusters 85lbs (BAM: 65lbs)
75 Devils Press 35 (BAM: 20lbs)

75 Double Unders (BAM: Single Unders)
Max Cals on Rower

Details:
* One Athlete will work at a time on the 75s while an athlete is always on the rower.
* Athletes may switch out at any time but must finish all reps of the movement before moving onto to the next movement.
* Each Athlete must perform at least one rep of each movement, including one cal on the rower.

Workout No. 2 With a 15 minute running clock
Part A :
0-9 minutes-
Athlete 1: 1RM Clean
Athlete 2: 1RM Clean
Athlete 3: 1RM Clean

Minute 9-10 REST and transition to Part b




Part A Score: A1RM+ A2 1RM + A3 1RM

Part B Score: Time

Notes:
* The Team will receive 1 barbell, 1 set of collars, and 2 each of the follow plates: 45, 25,15,10,5,2.5
* Athletes may go in any order during part A and rotate between athletes at any time.
* Collars must be used at all times throughout entire event
* If team gets time capped for Part B, completed reps will count towards score.

Part B : FOR TIME: 5 minute cap

105/75lbs

Teammate 1:

12 Power Cleans

12 Hang Power Cleans

12 Front Squats

Teammate 2: 

10 Power Cleans

10 Hang Power Cleans

10 Front Squats

Teammate 3: 

8 Power Clean

8 Hang Power Clean

8 Front Squat
Teammate 1:

6 Power Cleans

6 Hang Power Cleans

6 Front Squats

Teammate 2: 

4 Power Cleans

4 Hang Power Cleans

4 Front Squats

Teammate 3: 

2 Power Clean

2 Hang Power Clean

2 Front Squat

*The image shows alternating but box jumps will be synchro*

3 Rounds of-
AMRAP in 3 minutes
Buy In:

15 SYNCHRO Partner Box Jumps 20”
10 MedBall Passovers- 20lb Medicine Ball, 30” across (BAM: 14lb Medicine Ball, 30” across)



With remaining time Max Rep Pull Ups/Ring Rows
Rest 1 minute

For this event the athlete will work for 3 minutes, then rest for 1 minute, for 3 total rounds.

The first 2 movements of each interval are considered a buy-in, with the athletes completing as many pull ups as possible with the remaining interval time.

At the end of the 3 minute window, the athlete will reset to their box jump station and rest for the 1 minute transition.

Score is total pull ups/ring rows completed


MEDBALL PASSOVERS

Two Athletes will be facing each other with a box laid on the ground so that Athletes are 30” apart. The Athletes feet must be touching or behind the box at all times. Athletes have the choice to use a AbMat or not. Athlete will start with a medicine ball seated, lay back so that the ball comes in contact with the ground behind their head, and sit-up and throw the ball to the other Athlete for 1 repetition. Athletes have the choice to throw the ball as they sit-up, or sit-up and throw the ball. Medball may not touch the box at any point. 

BOX JUMPS

This will be synchro, where 2 teammates will be jumping on a box at the same time, each athlete having their own box (video doesn't show this, this synchro is specific to this event). A two footed jump on top of the box, with full extension of the knees and hips and control on top of the box is required. Athletes in the BAM division may step up on to the top of the box, all other standards remain the same.

PULL UPS
An Athlete will hang from the pull up bar with feet free from the ground and arms fully extended. The Athlete will then pull themselves to the top of the pull-up bar. At the top of the movement, the chin must clearly be over the height of the pull-up bar and break the horizontal plane of the bar for 1 repetition. An Overhand, Underhand, or mixed grip are all allowed if the standard is met.
RING ROWS

The bottom of the rings will be set to 3ft off the ground. The Athlete will stand directly underneath the pull-up bar and lean back leaving their feet in place until their arms are straight. The Athlete will begin the movement with straight arms and both heels on the ground. The Athlete will then pull the rings to touch their ribs for 1 repetition. The Athlete must maintain a straight planked body position with knees locked out and with no sagging of the hips throughout the movement.

AMRAP in 7 minutes-

10 Team Synchro Hand Release Burpees

8 Partner Deadlifts 285lbs (BAM: 215lbs)
6 Cals on Bike
Score is total Reps


Must go in order with movements. Athletes may have any athlete do the cals.

Synchro Team Hand Release Burpees:

All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands over head and clap. Once all 3 athletes have clapped their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head and clapping. Hips and Knees must be fully extended during the jump, with hands touching clearly over the Athletes head. Judges will mark the synchro component of the burpee when all 3 athletes have released their hands at the same time at the bottom; Athletes may get to the ground and complete the repetition with the jump at different speeds.

PARTNER DEADLIFTS

Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams. Athletes will be on the same side of the barbell. This is a traditional deadlift where the athletes will bring the barbell from the ground to a standing position with knees and hips open, and shoulders behind the barbell.