Concrete Queen

10 MIN AMRAP

15 Russian Kettlebell Swings 

15 Kettlebell Goblet Squats

10 Box Jumps 

Each team will have ten minutes to complete as many rounds as possible. Only one athlete working at a time must switch after each completed round.​

Advanced:35LB KB  Intermediate: 26LB KB 

BOX: 20 Inches For Both Divisions 

*Intermediate Can do box step ups

*Advanced must do box jumps 

Standards:

Russian Kettle Bell Swings:

Swing must begin at the hip, 

rep is completed when the kettlebell is raised to eye level with arms and elbows fully locked!

Goblet Squats: 

The athlete must hold the KB in the Goblet position. It can NOT be on the shoulder. Both hands must be on the handle of the KB. Athletes must squat to full depth with the hip crease passing below the knee and breaking the parallel to floor plane. The athletes MUST return to FULL extension of the hips and knees at the top of the rep to complete the rep. Any question of the hips not being at full extension will be considered a no rep. The KB can not be dropped on the last rep or at any point during the workout. If dropped from a standing position the athlete will receive a no rep.

Box Jumps:

Start with both feet on the ground and face the side of the box.

• Do NOT angle the box and jump or step up on the corner.
• Jumping OR stepping onto and off the box is permitted.
• Only the feet may make contact with the box.
• Using hands to push into the legs during the step-up is not allowed.
• The rep is credited when:
- Both feet are on top of the box.
- Hips and knees are fully extended, with head and shoulders over the hips.
• Reaching extension in midair is a no rep

INTERMEDIATE DIVISIONS CAN STEP UP TO THE BOX 

10 Minute Cap

Each athlete must complete 3 rounds of the following 

12 Barbell Deadlifts 

10 Bar Facing Burpees 

15 Med Ball Slams 

After both athletes complete 3 rounds each the remaining time will be used for MAX EFFORT Partner Med Ball Sit Ups

​

Barbell: Advanced @ 125LBS  Intermediate @ 95LBS

Med Ball: Advanced @ 14LBS Intermediate @ 12LBS 

Standards:

Barbell Deadlift

Start every rep with the barbell on the ground.
• Hands must be outside the knees. Sumo deadlifts are not allowed.
• Arms must be straight throughout. 
• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Bar Facing Burpees

The burpees must be performed perpendicular to and facing the barbell.

YOU MUST TAKE OFF W TWO FEET!!! 
• Athletes may jump or step back to reach the bottom position.
• The athlete’s head must stay behind the barbell.
• Hands and feet must remain inside the width of the plates.

The athlete MUST clearly jump over the barbell.
• Both feet must be off the ground as the athlete passes over the bar.
• BOTH DIVISIONS MUST JUMP OVER THE BAR
• Touching the barbell on the jump or step-over is a “no rep.”
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.

Med Ball Slams

Movement will begin with the med ball on the floor, you must raise the ball over head with your arms and elbows full locked out, slam ball to the floor and repeat until the 15 reps are complete.

Sit Ups

Must be done together! Reps will be counted when both teammates come up together at the same time and pass the ball.

Your score will be the total number of reps completed within the 3 rounds + the total number of any complete med ball sit ups.

The time that the 6 rounds are completed.

8 MIN AMRAP

Partner A Max Calorie Row 

Partner B Alternating Dumbbell Snatches 

20,40,60,80 

Advanced: 35LBS  Intermediate: 20LBS 

Both athletes  working at the same time 

Snatches go up by 20 each round

Split the reps however you want BUT Each Partner Must Do at least one rep of each set!

Standards:

Alternating Dumbbell Snatches

The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• 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 or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when:
- the arms, hips, and knees are fully extended; and
- the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.

MAX CAL ROW:

DAMPER SETTING FOR  ALL  ATHLETES WILL BE SET AT 5