Girls Gone Rx Dallas

Workout No. 4: Bright Pink

For Time:

50 HSPU (BAM = Push Ups)
50 Box Jump Overs 20” (BAM = Step Ups allowed)
50 Shoulder to Overhead 85lbs (BAM = 55lbs)
200 Double Unders (BAM = Single Unders)
400m Team Run to Sled Staging Area
400m Sled Drag 135lbs (BAM = 95lbs)

* 3 Burpee Buy-In every time a new Athletes rotates into the workout, throughout the entire workout.

Notes:

* 1 Athlete works at a time throughout the workout, and the teams may switch athletes whenever they want. This is true except during the Team Run where all athletes will run together. 
* A 3 Burpee Buy-In must take place any time a new athlete rotates in to complete reps, throughout the entire workout.
* HSPU: Athlete stations will be made from 2-25lb bumpers with a AbMat between the plates. The plates must touch the AbMat, and hands must be on the plates at all times (fingers are ok if they are off the edge of the plate but may not touch the ground). The rep begins when the athlete is in a handstand with their body in full extension and both feet are touching the wall. The athlete begins the movement by lowering their head to the AbMat. The rep is complete with the athlete returns to the start position. Both feet must touch the wall at the same time and the athlete must show control for a rep to be counted.

* S2OH: Any variation is acceptable – press, push press, push jerk, power jerk, squat jerk, split jerk. The rep begins with the barbell on the athlete’s shoulders in the front rack. The athlete will then bring the barbell overhead and locked out (press-outs are ok). If the athlete splits their feet, they must be brought back underneath the athlete before the rep is completed. Once the barbell is locked out overhead with the body in full extension 1 rep will be counted. 
* Box Jump Overs: Athlete will begin standing on the ground and jump with two feet to the top of the box. The athlete will then jump down the other side for 1 rep. The athletes may jump facing the box or laterally. A full extension is not required on top of the box, however 2 feet must touch the top of the box together before jumping down to the other side. The BAM division may step up on to the top of the box and step down to the other side, the same standard on top of the box is required for both divisions. 

* Double Unders: 2 rotations of the rope is required for every 1 jump. Forward moving jump rope is required.
* Single Under: 1 rotation of the rope for every 1 jump. Forward moving jump rope is required.
* Team Run: All 3 athletes will complete a 400m run to the sled staging area. Once all 3 athletes are at the staging area 1 athlete may begin the sled drag.
* Sled Drag and Run: there will be a cone every 10m if the team gets time capped. Each completed 10m cone section will be work 1 rep.
* Time Cap: 15 minutes. Workout contains 430 total reps

* Score = Time ( 1 second will be added for every missed rep to the 15 minute cap)

8% of your total event score is fundraising.

Donations can be made here
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Workout No. 2: Push The Limit

AMRAP in 7 minutes:

               Max Cals on Air Assault Bike*      

*1 Athlete works on the bike at all times, 2 Athletes hold a Barbell** at the top of the deadlift. Athlete on bike can only work if the barbell is being held by two athletes. 

** RX = 265lb Barbell 

** BAM = 215lb Barbell

Notes:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want. 

* 1 Athlete will be completing AAB Calories, 2 Athletes will be holding a Barbell at the top of the deadlift. 
* Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams. 
* Assisting holding the barbell in any other way besides the use of the athletes hands will not be allowed (legs, straps, etc). Athletes must be standing with their knees, and hips open/extended with their shoulders behind the barbell.

* Score = Reps

Workout No. 3: Stay in Rhythm 

For Time: 

               40 Syncro Toes to Bar (BAM = Hanging Knee Raises)
               50 Front Squats 105lbs (BAM = 65lbs)
               30 Syncro Toes to Bar (BAM = Hanging Knee Raises)

               40 Overhead Squats 105lbs (BAM = 65lbs)

Notes:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want. 

* 2 Athletes will be working at a time during the syncro Toes to Bar (or Hanging Knee Raises if you’re in the BAM division). 1 Athlete will be working at a time during the Front Squats and Overhead Squats.  

* All reps of the movement must be completed before moving onto another movement. Workout must be completed in order, as written. 

* Syncro T2B/Knee Raises: Both athletes will begin the movement free hanging from the pull-up bar with their body in full extension. Both athletes will then begin the movement with the BAM division finishing with both athletes raising their knees above their hip crease at the same time for 1 rep. Once both athlete touch both of their feet to the bar at the same time 1 rep will be counted for the Rx division.
* During the transitions/hand offs with the front squats and overhead squats, the barbell must be brought back down to the ground first, then another athlete may pick up the bar and begin. Athletes may not hand the barbell to another athlete.     

* Time Cap: 15 minutes

* Score = Time (1 seconded added to time cap for every rep short)

Workout No. 1: Triple Threat

10 Minutes total for the team to establish:

Athlete 1: 1rm Clean

Athlete 2: 1rm Clean

Athlete 3: 1rm Clean

Notes:

* Athletes may rotate throughout the 10 minutes and go in any order

* The Team has 10 minutes total to use as needed to get each Athlete to establish their required 1rm

* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; no hang cleans. 
* Collars must be used on the barbell every attempt.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb clean, one additional pair of 45lb plates will be given to the team. 

* Score = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean