This workout is 1RM of the following:

• Deadlift

• Strict Press

• Back Squat

• Bench Press

Rules:

You may do these lifts in any order.

Once you move on from a lift you may not go back to it.

You have to confirm weight with judge

You must show weight lifting on scoreboard for the weight to count

Only one bar per athlete.

As many attempts as you want but once you move on to the next movements you can’t go back.

You may go up and down in weight

"CHASING WATERFALLS"

"Waterfall style"

500m Row

500m Ski

Max Burpee Box Jumps (20")

10 minute AMRAP

Waterfall Style:

Meaning Teammate 1 will begin the row, once she has completed the row teammate 2 may start the row and teammate 1 will move on to the ski and so on. Team members may not pass each other. Every 100m not completed= -10 burpees.

ROW:

• The athlete will row for 500m.

• The damper will be set at 5 for all athletes.

SKI:

• The athlete will row for 500m.

• The damper will be set at 5 for all athletes.

BURPEE BOX JUMPS:

• The movement starts with a body down burpee. The athlete has to jump on to the box with BOTH feet or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two- foot landing.

"CHASING WATERFALLS"

"CHASING WATERFALLS"

"Waterfall style"

500m Row

500m Ski

Max Bike Calories

10 minute AMRAP

Score= max bike cals

Waterfall Style:

Meaning Teammate 1 will begin the row, once she has completed the row teammate 2 may start the row and teammate 1 will move on to the ski and so on. Team members may not pass each other.

ROW:

• The athlete will row for 500m.

• The damper will be set at 5 for all athletes.

SKI:

• The athlete will row for 500m.

• The damper will be set at 5 for all athletes.

BIKE:

Athletes will be scored by most bike cals

You will have a running clock of 20 minutes to complete your max clean and jerk and snatch.

• Once you have moved on from your snatch or clean and jerk you may not go back to it.

• You must show the weight you are attempting before you lift it for the weight to count as your score.

• You must tell the judge your weight and have him or her confirm it before you lift it.

• One bar per athlete

• You may have as many attempts as you’d like but once you move onto the next movement you may not go back

• You may go up and down in weight if you fail a lift

"GIRLS ON FIRE"- Part A

Each team will have 5 minutes to find the HEAVIEST weight they will use for the complex.

"GIRLS ON FIRE"- Part B

20 Syncro Barbell Complexes For Time

Barbell Complex:

1 Deadlift+ 1 Hang Clean+ 1 Thruster+ 1 Jerk+ 1 Front Squat

This workout will have two scores:

A. Heaviest weight used to complete the workout

B. For Time to complete 20 barbell complexes

"GIRLS ON FIRE”

30 Barbell Complexes (10 per team member)

10 Minute Time Cap

Score= Burpees

BARBELL COMPLEX:

1 Deadlift+ 1 Hang Clean+ 1 Thruster+ 1 Jerk+ 1 Front Squat

During the workout all three athletes will be doing the follow:

A= Complex (55lbs)

B= Barbell Hold OH (35lb)

C= Burpee over bar

Only 1 athlete can be working on the complex at a time and may not be working if another teammate does not have the barbell overhead.

The minimum work requirement is that all 30 barbell complexes (10 each team member) must be finished before time cap for ANY of the burpees to count.

Once each member has completed the 10 barbell complexes each they may go YOU GO, I GO on the burpee over bar with the remaining time.

Each member may transition as frequently as their team would like but a teammate may not complete more than 10 complexes.

-Complex must go in order written.

"Smiling is my Favorite"

40-30-20-10

Bench Press

Dball over Box

Bike Calories

Score= row calories

15 minute Time Cap

Partner 1 and 2 are chipping away at workout. Partner 3 and 4 are doing row calories. Partners may switch at any point. Once all reps are done for the workout then all team members go you go, I go on the row!

Bench Press- (55lb)

Dball (50lb)

Box (40in)

You will have a running clock of 20 minutes to complete your max clean and jerk and snatch.

• Once you have moved on from your snatch or clean and jerk you may not go back to it.

• You must show the weight you are attempting before you lift it for the weight to count as your score.

• You must tell the judge your weight and have him or her confirm it before you lift it.

"Triple Crown”

Part A.

60 Push Press

21 Box Overs

3 Farmers Carries

30 Thrusters

15 Box Overs

3 Farmers carries

15 Devils Press

9 Box Overs

3 Farmers Carries

Part B.

Wall Balls

9 minute time cap

Partner 1 and 2 chip away at movements. Partner 3 performs wall balls. Partners may switch at any time. Score is FOR TIME AND WALL BALLS.

Push Press, Thrusters, Devils Press- 20lb dumbbells.

Boxovers- may be step, jump, jump overs. Must start on one side and go over the box to the other.

Farmers Carries- 40lb dumbbells, 50 foot walk.

Wall Ball- 14lbs.

"LIMITLESS"

Part A.

60 Push Press

21 Handstand Pushups

3 Rope Climbs

30 Thrusters

15 Handstand Pushups

2 Rope Climbs

15 Devils Press

9 Handstand Pushups

1 Rope Climb

Part B.

Max Bike Calories

Time Cap: 13:33

Partner 1 and 2 may chip away at each movement. One movement must be completed before moving on to the next. Partner 3 will be doing bike calories. Partners may switch out at any time from bike to workout. Score will be 1. FOR TIME and 2. Bike Calories.

Push Press, Thrusters, Devils Press- 35lb Dumbbells.

Handstands may be kipping.

Rope climbs- 15 ft with control down.