Fit Chicks

"I'm so over you, Jackie" Part B

For Time

1,000 m Row (This is the 1st 1,000m Row of part A)

One athlete working at a time. 

For Time (Cap 12:00m)

1,000m Row (Part B Time)

50 Overhead Squats

60 Pull ups

50 Overhead Squats

1,000m Row

Division 1 35lbs  /  Ring Rows

Division 2 45lbs

Part A 

Score is time of completion of all movements. 

Tiebreak: time of completion of the second set of overhead squats. 

Part B

Score is time of completion of the first 1,000m Row

One athlete working at a time. One barbell per team. One rig set up per team. Bar can not touch the ground at any point during the completion of the overhead squats. 4 burpee penalty. Each meter on the rower counts as a rep in the event that a team exceeds the time cap.

Any grip may be used on the pull up. Arms fully extended while feet off of the ground. Chin over bar for rep to count. 

Ring Row: Body must stay in a locked out reverse plank position throughout the movement. Knees straight. Heels must stay on the ground over the tape that will be placed directly under the rig. Full lock out to start, thumb to arm pit for rep to count. No kipping. 

Fit Chicks reserves the right to update/change movement standards and workout. Athletes will be given ample notice. 

Goodness " Grace-ious"

Part A

6 minutes 

One rep max 

Power Clean and Jerk

Total 1 rep max of combined weight. 

After the 6:00 minutes of Part A, there is a 2 minute break before Part B, which has a 9:00 minute time cap.

One person lifting at a time. One barbell that will weight 35lbs will be used. Teammates may alternate lifting. The score will be the combined total 1 rep max weight of both athletes. If a lift starts prior to the time cap the lift may be completed. 

Weight is taken from the ground in one continuous motion to the front rack. A squat clean is allowed. A high hang power or squat clean is not permitted. Weight is then lifted over head in a locked out controlled position. A push press, power jerk or split jerk is permitted. Both feet must be in line and weight locked out overhead for the rep to count. 

Athletes are responsible for loading their own barbell. Clips must be used. Athletes must declare their load prior to lifting. No fractional plates available. 

No dumping barbell from overhead. 

2 min rest then Part B

2 minutes following Goodness "Grace-ious" Part A

9:00 minute time cap

(Appropriate weight for the division must be loaded on the barbell prior to the start of Part B. The barbell may be loaded prior to the 6 min time cap of Part A or during the 2 min break)

Part B

For Time 

9:00 minute time cap

60 Power Clean and Jerks

At the top of every minute burpee over your partner.

Division 1

75lbs

6 burpees over the partner

Division 2

85lbs

8 burpees over the partner

The workout will start with burpees over your partner. In the remaining minute complete as many power clean and jerks as possible before the next minute rolls around. The power clean and jerk rep stops immediately at the top of every minute so burpees can be performed before accumulating more power clean and jerks. Burpees can not be performed prior to the top of the minute. 

Time is counted when all 60 reps are completed of the power clean and jerks.

If time cap is met then the score will be total clean and jerks completed.

One athlete working at a time on the power clean and jerks. Teams may alternate the work. 

The power clean and jerk must be taken from the floor. The bar must make contact with the shoulders before finishing overhead in a locked out controlled position. No dumping of the barbell from overhead is allowed. This will be considered a no rep. A split jerk is allowed however the feet must be in line while weight is overhead in a locked out position. 

Burpee over your partner.

Burpees can be alternated between partners. One partner lays facing down on the ground. Arms can be at the side or overhead. The other partner performs a burpee by getting down to the ground with chest clearly touching the ground then get over the partner to the other side. The rep is counted when athlete goes over the partner. A jump, gallop or step over is allowed. There is no need to stand up and fully extend before going over the partner. In fact it will be better if you stay super low to the ground and gallop over. The only criteria is chest to the ground on the start of the burpee and get to the other side for the rep to count. 

Athletes are not allowed to skip a minute of work. All burpees have to be completed within the minute for the team to continue the work out.

14 Minute AMRAP
10 Toes to Bar
20 Front Squats 75/65lbs
40 Double Unders

Only one athlete working at a time. Movements must be done in the order stated. Partition the work as you see fit.

Division 1

Hanging knee raises

80 Single Jump ropes

Any grip can be used on the rig to perform the toes to bar or knee raises. Arms locked out during the movement. Feet must pass behind the rig before each rep is started. Knees and feet must pass behind the rig before next rep is started on knee raises. Toes must touch the rig at the same time for rep to be counted. Knees must go above parallel for rep to count on knee raises. 

Jump rope

Double unders will be counted when the rope passes under the feet two times successfully. Rope must be swung in the forward direction.

Single unders. Division 1 must do single unders. Rope must be swung in a forward direction and pass through under the feet one time for the rep to count. 

Front squat. Bar must be in the front rack postion with elbows in front of the bar. Hip must clearly below parallel The rep is completed when athlete has a full lock out with hips and knees extended with shoulders over the torso.