Richmond Rumble

Workout 3 will be a two-part workout with two separate scores. For Part One, teams will work their way through 4 rounds of 20 DB Snatches, 15 Box Jump Overs, and 10 Deadlifts. This part is "for time" and teams will have up to 7:00 to complete the work. The second part begins at 7:00 on the clock, so the quicker the first part is completed, the more rest teams will earn.

For Part 2, teams will have 2:00 minutes to accumulate as many points as possible doing any gymnastics pulling motion they wish. Bar Muscle Ups count 6 points each, Chest to Bar Pull-ups count 3 points each, and regular Chin Over Bar Pull-ups count 2 points each. Teammates need not do the same movement and can switch over the course of the 2:00 AMRAP. Scaled teams will not be permitted to do bar muscle ups (and lets be real, athletes shouldn't be able to if competing in Scaled division) but will have an additional option of inverted barbell rows that will count 1 point each. Again, two scores, time to complete the first part (faster is better) and total points accumulated in the second part (higher is better).

Double Trouble (Rx Division)

4 Rounds for Time

20 Alternating DB Snatches 70/50lbs

15 Box Jump Overs 30/24"

10 Deadlifts 275/185

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

Bar Muscle Up = 6 Points

C2B PU = 3 Points

Pull-ups = 2 Points

Double Trouble (Intermediate Division)

4 Rounds for Time

20 Alternating DB Snatches 50/35lbs

15 Box Jump Overs 24/20"

10 Deadlifts 225/155

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

Bar Muscle Up = 6 Points

C2B PU = 3 Points

Pull-ups = 2 Points

Double Trouble (Scaled Division)

4 Rounds for Time

20 Alternating DB Snatches 40/25lbs

15 Box Jump Overs 24/20" (Step Overs Permitted)

10 Deadlifts 185/125

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

C2B PU = 3 Points

Pull-ups = 2 Points

Inverted Barbell Rows - 1 Point

Workout 3 will be a two-part workout with two separate scores. For Part One, teams will work their way through 4 rounds of 20 DB Snatches, 15 Box Jump Overs, and 10 Deadlifts. This part is "for time" and teams will have up to 7:00 to complete the work. The second part begins at 7:00 on the clock, so the quicker the first part is completed, the more rest teams will earn.

For Part 2, teams will have 2:00 minutes to accumulate as many points as possible doing any gymnastics pulling motion they wish. Bar Muscle Ups count 6 points each, Chest to Bar Pull-ups count 3 points each, and regular Chin Over Bar Pull-ups count 2 points each. Teammates need not do the same movement and can switch over the course of the 2:00 AMRAP. Scaled teams will not be permitted to do bar muscle ups (and lets be real, athletes shouldn't be able to if competing in Scaled division) but will have an additional option of inverted barbell rows that will count 1 point each. Again, two scores, time to complete the first part (faster is better) and total points accumulated in the second part (higher is better).

Double Trouble (Rx Division)

4 Rounds for Time

20 Alternating DB Snatches 70/50lbs

15 Box Jump Overs 30/24"

10 Deadlifts 275/185

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

Bar Muscle Up = 6 Points

C2B PU = 3 Points

Pull-ups = 2 Points

Double Trouble (Intermediate Division)

4 Rounds for Time

20 Alternating DB Snatches 50/35lbs

15 Box Jump Overs 24/20"

10 Deadlifts 225/155

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

Bar Muscle Up = 6 Points

C2B PU = 3 Points

Pull-ups = 2 Points

Double Trouble (Scaled Division)

4 Rounds for Time

20 Alternating DB Snatches 40/25lbs

15 Box Jump Overs 24/20" (Step Overs Permitted)

10 Deadlifts 185/125

Then, at 7:00 on the Clock

AMRAP 2 Max Reps Gymnastics Pulling

C2B PU = 3 Points

Pull-ups = 2 Points

Inverted Barbell Rows - 1 Point

Workout 1

Team 21.4 Weightlifting Complex

Teams of 3 will have 8:00 to build to a heavy complex of:

1 Deadlfit

1 Clean

1 Hang Clean

1 Shoulder to Overhead

On a 10:00 running clock, teammates will build to a heavy complex.  The heaviest successful complex from each teammate will be added together to determine the team score.  

This lift must be performed as a complex, meaning the barbell cannot rest on the ground between the deadlift and clean (only a brief touch and go will be permitted).  Additionally, when performing the hang clean, the barbell may not go below the knee (a low hang clean).  Athletes may choose to power or squat clean, or do both, and may choose any shoulder to overhead variation (strict press, push press, push jerk, split jerk) so long as the barbell is fully locked out overhead and athlete demonstrates full control of the barbell before dropping it.

On a 5:00 Clock

Complete 100 Double Unders (Rx, Int)

or 75 Crossover singles (Scaled)

Then

Max Reps Wallballs in Remaining Time*

*One partner must perform HS or Plate hold for reps to count

Rx use 30/20lb WB to 10/9' target

Intermediate use 20/14lb WB to 10/9' target

Scaled use 14/10lb WB to 10/9' target

Scaled may do 35/25lb plate hold in lieu of HS hold

The floater workout will occur alongside workouts 1-3 and teams must choose a time slot that allows them to perform the floater between other workouts. The floater will take place on a 5:00 running clock. Teams must perform a 100 double under buy-in (Rx and Intermediate teams) or 75 crossover singles (Scaled teams) and then perform as many wallballs as possible in any time remaining.

The catch?

One teammate must be holding a HS Hold (Rx or Intermediate teams) or a Plate Hold 35/25lb (Scaled teams) in order for wallball reps to count. Reps wil lbe to a standard 10/9' target. Weights on the wallballs are 30/20lbs (Rx) 20/14lbs (Intermediate) and 14/10lbs (Scaled). The teams score for this event will be total wallballs performed in the 5:00 window.

Teams may have one individual complete all jump rope reps or split reps any way they desire.  Scaled teams may perform double unders instead of crossovers if they choose.  Scaled teams may also do HS hold instead of plate hold if they choose, but the entire team must all do HS hold or plate hold, no switching between hold types after the workout begins.

Athletes will have 14:00 to make their way through The Gauntlet.  In this workout, athletes will complete a chipper styler workout with a descending number of reps at each staion, but an increasing level of weight and/or difficulty for the movements.  For this workout, only 1 athlete may work at a time and athletes may switch out at any time.  There is no minumum work requirement for the movements in this workout, meaning not every athlete need to contribute at each station if he/she chooses not to or is unable to perform the movement to standard.  The Gauntlet division standards:

The Gauntlet (Rx Division)

40/30 Calorie Echo Bike

40 Front Rack Lunges 135/95

40 Toes to Bar

30/23 Calorie Echo Bike

30 Front Squats 155/105

30 Synchro Bar Facing Burpees

20/15 Calorie Echo Bike

20 Squat Cleans 185/125

20 Wall Facing HSPU (Men) HSPU (Women)

The Gauntlet (Intermediate Division)

40/30 Calorie Echo Bike

40 Front Rack Lunges 115/75

40 Toes to Bar

30/23 Calorie Echo Bike

30 Front Squats 135/95

30 Synchro Bar Facing Burpees

20/15 Calorie Echo Bike

20 Squat Cleans 155/105

20 HSPU (Men) HSPU w/ 1 Abmat Riser (Women)

The Gauntlet (Scaled Division)

30/23 Calorie Echo Bike

30 Front Rack Lunges 95/65

30 Toes Above Hips

25/19 Calorie Echo Bike

25 Front Squats 115/75

25 Synchro Bar Facing Burpees (Step Over Permitted)

20/15 Calorie Echo Bike

20 Squat Cleans 135/85

20 HSPU w/ 1 Abmat Riser (Men) w/ 2 Abmat Riser (Women)