GOLDEN STATE GAMES 9

SAME AS AMRAP 1

FINAL EVENT 1 

3 MIN AMRAP

PARTNER 1 - 90 SECONDS OF MAX REP RING MUSCLE UPS

PARTNER 2 - 90 SECONDS OF MAX CAL BIKE

SWITCH AT 90 SECONDS

2 SEPARATE SCORES:

1 - TOTAL MUSCLE UPS

2 - TOTAL CALORIES ON BIKE

SCALED AND MASTERS 100

RING PULL UPS INSTEAD OF MUSCLE UPS

Athlete 1 will start at the end of the turf with 25 thrusters. Then push the sled 30 yards to the middle of turf. The sandbag will be waiting there where they will perform 15 sandbag cleans, athletes must drop sandbag over shoulder. Once all 15 cleans are complete, athlete will carry sandbag and place it behind the sled, then push the sled the remaining 30 yards of the turf. Once the sled is completely across the final line they will proceed to the pull up bar and perform 15 bar muscle ups. Athlete 2 will be waiting at the pull up bar in a designated spot. As soon as athlete 1 completes their 15 bar muscle ups, athlete 2 can begin their portion in reverse. 

THIS IS A 2 SCORED EVENT. 1 score for athlete 1's time and 1 score for athlete 2's time. If athlete hits the time cap they will be given credit for all reps/yards compete before the time cap.

Athlete 1 will start at the end of the turf with 25 thrusters. Then push the sled 30 yards to the middle of turf. The sandbag will be waiting there where they will perform 15 sandbag cleans, athletes must drop sandbag over shoulder. Once all 15 cleans are complete, athlete will carry sandbag and place it behind the sled, then push the sled the remaining 30 yards of the turf. Once the sled is completely across the final line they will proceed to the pull up bar and perform 15 bar muscle ups. Athlete 2 will be waiting at the pull up bar in a designated spot. As soon as athlete 1 completes their 15 bar muscle ups, athlete 2 can begin their portion in reverse. 

THIS IS A 2 SCORED EVENT. 1 score for athlete 1's time and 1 score for athlete 2's time. If athlete hits the time cap they will be given credit for all reps/yards compete before the time cap.

EVENT 2:

RX:
-50 cal row
-50 box jump over(24/20)
-50 deadlifts(185/135)
-50 wall ball(20/14)
-50 ring dip
-50 wall ball
-50 deadlifts 
-50 box jump over
-50 cal row 
*18 min cap
*SHARE REPS ANYWAY

SCALED:
-50 cal row
-50 box jump over(24/20)(step ups ok)
-50 deadlifts(135/95)
-50 wall ball(14/10)
-50 push ups
-50 wall ball
-50 deadlifts 
-50 box jump over
-50 cal row 
*18 min cap
*SHARE REPS ANYWAY

MASTERS 40+
-50 cal row
-50 box jump over(24/20)
-50 deadlifts(185/135)
-50 wall ball(20/14)
-50 ring dip(women can use green band)
-50 wall ball
-50 deadlifts 
-50 box jump over
-50 cal row 
*18 min cap
*SHARE REPS ANYWAY

MASTERS 100+
-50 cal row
-50 box jump over(24/20)(step ups ok)
-50 deadlifts(135/95)
-50 wall ball(14/10)
-50 push ups
-50 wall ball
-50 deadlifts 
-50 box jump over
-50 cal row 
*18 min cap
*SHARE REPS ANYWAY

SCORE IS TIME ON WORKOUT OR TOTAL REPS COMPLETED AT THE TIME CAP

​

FLOW

Both athletes start at rower with 1 athlete on the rower. Athletes can switch at any time and share reps any way they'd like.  Both athletes must stay at any given movement until all reps are complete. Once all reps are complete both athletes can advance to the next movement.

 
 
 

Event 3

Part 1 

-Barbell complex is same for all divisions. 
-Athletes can power or squat clean all cleans 
-Athletes share the same bar
-Unlimited attempts 
-Clips MUST be on barbell 
-score is combined weight lifted for both athletes 

Part 2

RX:
Amrap:11
-3 rope climbs 
-9 hspu
-3-6-9-12-15-18-21-24-etc.. bar facing burpee 
*1 athlete completes a full round, then 2nd athletes completes the next round 
*athletes will add 3 bar facing burpees each round for the duration of the Amrap.
*score is total reps competed before the 11 min

SCALED:
Amrap:11
-6 laying rope climbs 
-3 wall walks
-3-6-9-12-15-18-21-24-etc.. bar facing burpee 
*1 athlete completes a full round, then 2nd athletes completes the next round 
*athletes will add 3 bar facing burpees each round for the duration of the Amrap.
*score is total reps competed before the 11 min

MASTERS 80+
Amrap:11
-3 rope climbs 
-9 hspu to abmat
-3-6-9-12-15-18-21-24-etc.. bar facing burpee 
*1 athlete completes a full round, then 2nd athletes completes the next round 
*athletes will add 3 bar facing burpees each round for the duration of the Amrap.
*score is total reps competed before the 11 min

MASTERS 100+
Amrap:11
-2 rope climbs 
-6 hspu to 2 ab mats 
-3-6-9-12-15-18-21-24-etc.. bar facing burpee 
*1 athlete completes a full round, then 2nd athletes completes the next round 
*athletes will add 3 bar facing burpees each round for the duration of the Amrap.
*score is total reps competed before the 11 min

3 MIN AMRAP

PARTNER 1 - 50 FOOT FARMER CARRY OUT, 50 FOOT HANDSTAND WALK BACK

PARTNER 2 - 50 FOOT HANDSTAND WALK OUT, 50 FOOT FARMER CARRY BACK

REPEAT FOR 3 MINS

SCALED AND MASTERS 100 - BEAR CRAWL INSTEAD OF HANDSTAND WALK