The Humid Throwdown "Spring Break"

“2007 Remixed” 11 min Cap

For total time:

RX

60/42 Cal Echo Bike

Followed by:

3 rounds:

15  C2B

5 Bar MUs

7 Shoulder to Overhead @ 155

Intermediate:

54/37 Cal Echo Bike

Followed by:

3 rounds:

15 Pull Ups

5 Burpee Pull Ups

7 S2OH @ 125/85

Scaled:

48/32 Cal Echo Bike

Followed by:

3 rounds:

15 Jumping Pull Ups

5 Target Burpees

7 S2OH @ 85/55

*A play on event 1 of the 2007 CFG games. This will be a two score workout in which the echo bike will be a separate score and the total time will be a separate score. The original workout had 5 rds of 25 PU and 7 S2OH @ 135. I wanted to add in more advanced gymnastics with a heavier BB. However, I wanted to also shorten the amount of rounds and force athletes to sprint.

*Flow: 3,2,1 GO, athletes will start behind the echo bike and start their calories. After athletes complete the echo, they will move to their first pull up bar and complete 20 C2B. They will then break and move to the next pull up bar and complete 5 BMU. After that, athletes will move to the barbell and complete S2OH. Once the S2OH is complete, athletes will move their bar forward to the next block and move back to the first pull up bar. They will repeat the process till 3 rds are completed.

The Calories on the Echo Bike are a seperate score. Calories vary based off of division.

For time (5 min cap):

20 Sandbag Cleans

10 Sandbag Squat Cleans @ 150/100

*Intermediate @ 100/75

*Scaled @ 75/50

*Standards: Sandbag starts on the ground. For the SB Clean, athletes will clean the Sandbag to their shoulder however possible. For each rep to count, the athlete must show control at the top with hips and legs locked out and the opposite hand that is not making contact w/SB away from the body. Each rep must go back to the ground. Athletes can touch and go but must touch the ground with the SB. For the SB Squat Clean, athletes will go the same for the SB clean but must squat the SB before finishing the rep at the top. Athletes can either receive the SB in a squat as they clean or power clean + squat.

*Flow: athletes will start behind the start line and on GO, move to the first block and complete 10 SB Cleans. After 10 are completed, athletes will move the SB to the next block and complete 10 more cleans. They will do this and 3rd time and time stops when the 30th SB clean is completed.

8 min AMRAP

4 Wallwalks

8 DB Hang Snatch @ 70/50 (4 per side)

12 Weighted Abmat Sit-ups @ 20/14 Med ball

Intermediate @ 3 Wallwalks, 50/35, Medball @ 14/10

Scaled @ 2 Wallwalks to 20” off wall, 35/25, un weighted

*A play on the 8min AMRAP from 2008. The original had HSPUS/KB swings/GHD. I added the wall walk to bring in a new element, the KB HS at a heavy weight to make athletes work on a skill not done very much and Box Jump Overs for equipment purposes

*Standards: For the wall walks, athletes will start laying flat , chest touches ground, with any portion of the hands making contact with the far line (60in from the wall). Athletes can’t start their wall walks until their feet are on the wall. Athletes will then walk their hands to their division line (RX/Int 10in from wall, scaled 20in from wall) and make contact with any portion of both hands. Athletes will then walk back out to the far line with feet still in contact with the wall. Once the athlete makes contact with both hands on the far line and chest touches the ground, the rep counts.

For DB snatches, the DB must come to a hang and the rep counts when the arm, legs and hips are full extended. The athlete must alt reps. Athletes CAN NOT clean and jerk the DBs

For the wall ball sit ups, athletes must start with the netball making contact with the feet. Athletes will bring the ball back and overhead as they start the sit up. Once the athlete has made contact with the ground over their head as they are laying down in the extended sit up position, the athlete must then bring the med ball back over their head in the same fashion as going down and the rep counts once the med ball has made contact with the feet again.

*Flow: on GO, athletes will move from the start line to the wall to complete their wall walks. After, athletes will move through the rig to the DB and complete their hang snatches. Afterwards, athletes will move to the med ball and complete their sit ups. Athletes will repeat this process for an 8 min AMRAP