Test Your Metal 2017

8:00 AMRAP: Buy-in: 50’ walk Rx: Partners complete one 50’ handstand walk. It can be divided as desired between both athletes (or done entirely by one athlete), but each 5’ segment must be completed with control in order for it to count. If the athlete falls, they must go back to the last 5’ hash mark they successfully passed to restart. Scaled: Partners complete one 50’ weighted (10/15) wheelbarrow walk. It can be divided as desired between both athletes (or done entirely by one athlete), but each 5’ segment must be completed with control in order for it to count. If the “wheelbarrow” athlete touches the ground with anything but their hands, the pair must go back to the last 5’ hash mark they successfully passed to restart. Masters: 40-44: see Scaled 45-49: see Scaled 50+: see Scaled Then partners complete the following movements as many times through as possible in the remaining time. Only one partner works at a time. 10 alternating-hand dumbbell snatches each. Partner 1 completes 10, then partner 2 does. Rx: 50/35 Scaled: 35/20 Masters: 40-44: 45/30 45-49: 40/25 50+: see Scaled 2 50’ sprints (Partner 1 runs 25’ down and 25’ back, Partner 2 runs down and back) 5 sandbag over shoulder throws each. Partner 1 completes 5, then partner 2 does. Can use either shoulder. (The sandbags are Brute Force sand balls and Rogue sandbags, as were used at Regionals.) Rx: 150/100 Scaled: 100/65 Masters: 40-44: see Rx 45-49: see Rx 50+: see Scaled 2 sprints 10 single-hand dumbbell thrusters each, 5 each arm, using the same weight as above. Partner 1 completes 10, then partner 2 does. 2 sprints Score: Reps. Handstand walk doesn’t count towards reps. (10+10+2+5+5+2+10+10+2…) Tiebreak: Handstand walk time (Scaled: the time when the second of the two wheelbarrow partners crosses the line.)

8:00 AMRAP: Station 1: 5 sandbag over shoulder throws. Can use either shoulder. (Rx: 150/100, Scaled: 100/65) (Sandbags are Brute Force sand balls and Rogue sandbags, as were used at Regionals.) Station 2: 10 one-arm alternating dumbbell snatches (Rx: 50/35, Scaled: 35/20) Station 3: 50’ handstand walk (Scaled: weighted bear crawl [10/15]). If the athlete falls, they must go back to the last 5’ hash mark to begin again. Three athletes work at the stations to build reps. Only one station works at a time: 1, 2, 3, 1, 2, 3, etc. The 4th athlete is accumulating calories on the Assault Bike in order for those reps to count. Any athlete can move to a different station (or onto the bike) once a round in their station is complete. Athletes cannot move midway through a station. Athletes do not need to go to all stations, and any athlete can stay at any station as long as they want. For instance, if only one team member is doing handstand walks, that athlete can stay at that station for the entire 8:00. Score: Reps. For handstand walk/bear crawl, 5’ = 1 rep. Tiebreak: Calories

8:00 AMRAP: Partners complete the following. Only one partner works at a time. Deadlift weight increases at each interval – see chart below. Deadlift reps can be divided in any way desired, but both partners must each do 5 burpee box jumps each time. Athletes CAN drop the axle bar. Burpees must be box-facing, not lateral. Each pair gets one axle bar and is responsible for loading the weight as part of the workout. 5 axle bar deadlifts Weights: see chart 5 burpee box jump overs each Rx: 24”/20” Scaled: 24”/20” step-overs Masters: 40-44: see Rx 45-49: see Scaled 50+: see Scaled 10 axle bar deadlifts Weights: see chart 5 burpee box jump overs each 15 axle bar deadlifts Weights: see chart 5 burpee box jump overs each 20 axle bar deadlifts Weights: see chart 5 burpee box jump overs each 25 axle bar deadlifts Weights: see chart 5 burpee box jump overs each 30 axle bar deadlifts Weights: see chart 5 burpee box jump overs each Score: Total reps (5+5+5+10+5+5+15+5+5+20+5+5+25+5+5+30+5+5)

8:00 AMRAP: Each team member has 2:00 to achieve a max bear complex. Bear complex = power clean, front squat, push press, back squat, behind-the-neck push press. Each of the five movements in the bear complex must be separate and distinguishable. In particular, each athlete must pause in a standing position before going into each push press. Score: Total pounds

8:00 AMRAP: Buy-in: jump rope Rx: Option 1: Partner 1 completes 100 double-unders, then partner 2 completes 100 double-unders. Option 2: Partner 1 completes 100 double-unders, then partner 2 completes 300 single-unders. Scaled: Partner 1 completes 100 single-unders, then partner 2 completes 100 single-unders. Masters: 40-44: see Rx 45-49: see Scaled 50+: see Scaled Then both partners complete the following. Rep numbers are total quantity, not per person. Only one partner works at a time. Reps can be divided in any way desired. 80 wall balls Rx: 20/14 Scaled: 14/12 Masters: 40-44: see Rx 45-49: see Rx 50+: see Scaled 60 Assault Bike calories 40 American kettlebell swings Rx: 1.5 pd/1 pd Scaled:1 pd/25 lbs Masters: 40-44: see Rx 45-49: see Rx 50+: see Scaled 20 burpee broad jumps in the sand (minimum 4’) 10 toes to bar Rx: toes to bar Scaled: knee-ups Masters: 40-44: see Rx 45-49: see Rx 50+: see Scaled If partners complete toes to bar, start wall balls again. Score: Total reps (100+80+60+40+20+10…) Tiebreak: Time after 60 calories

8:00 AMRAP: Buy-in: 50’ four-person lava walk moving across the sand (See video description) Then: 10 toes to bar per person. Each athlete completes 10 reps in turn. (Scaled: knee-ups) Then: 10 burpee ball over net for same-sex pair of athletes (All athletes: 20-lb slam ball). 10 burpee ball over net for the other same-sex pair of athletes Athlete 1 does a burpee, then throws the ball over the volleyball net to their partner, to complete 1 burpee. Athlete 2 catches the ball, does a burpee, then throws it back, to complete 2 burpees. (Etc.) Lines will be drawn for male and female athletes to give distances from the net behind which they must throw the ball. Then: Max box jump overs (All athletes: 20”) Box jumps must be completed in sets of 5, rotating through all team members. Athletes can clear the box entirely, or can jump onto the box and then over. Score: Box jump overs Tiebreak: Lava walk time