Macro Mike Generation Games

*8 Minute AMRAP

2 athletes working, in synchro, throughout all movements.  Athletes complete the required reps and then move to the next movement. On completion of all 4 movements the athletes return to the start where one of the athletes is replaced. The athletes begin the next round with one athlete having to back up.  

10 DB Snatch, 10 DB step ups, 10 DB Lunge, 10 DB Shoulder press (one DB each athlete 15/20kg)

Every movement must be split 5 on each side. You do not have to use the same arm or leg as your partner but you must do 5 of each rep in synchro. 

Both heads of the DB must touch the floor on the DB Snatch. 

Athletes cannot do more than 2 rounds in a row. 

Over 50’s and scaled weight is 10/15kg

Scored as total repetitions completed.

5 mins to complete a 1RM Strict press, Squat Clean, Deadlift. Each athlete chooses one lift and can have as many attempts as they like within the 5 minute block. They can go up or down in weight with their heaviest lift being recorded and added to the teams total.

Into 1 minute rest. During the rest athletes must change weights on the squat clean bar ready for thrusters. If the athlete doing the squat cleans finishes before the 5 min mark, they are permitted to start unloading/loading bar ready for the thruster/burpee part of the workout.

5 min AMRAP: Each athlete completes one round of 5 Thrusters (25/40) and 5 Burpees over the bar (lateral). Athletes must complete one round before the next athlete starts. One person working at a time rotating through the participants as quickly as possible.

Over 50’s and scaled option is front squats instead of thrusters. 

The Event is scored as total repetitions. Each kg lifted equals one rep i.e. 20kg = 20 reps. This is added to the number of reps completed of the thruster/burpee part of the workout.

3 x 3 min rounds

Rnd 1 - min 0-3  Two Athletes max effort reps of Clean & Jerk 35/50kg. One athlete max rounds of Cindy. 

Rnd 2 - min 3-6 Two Athletes max effort reps of Clean & Jerk 45/60kg. One athlete max rounds of Cindy.   

Rnd 3 - min 6-9 Two Athletes max effort reps of Clean & Jerk 55/70kg. One athlete max rounds of Cindy.   

Every athlete must do one of the 3 min blocks of max reps of Cindy* The next athlete begins Cindy at the point the previous athlete ended. 

Athletes doing the Clean & Jerk can split reps however they like and there is no minimum work requirement.

The bar will start unloaded - athletes must load first weight after the buzzer. The bar can only be changed to the heavier weight once the 3 mins has elapsed. 

*Cindy = 5 pull ups, 10 push ups, 15 air squats

Female RX = one ab mat under the chest for push ups

Male RX = standard chest to ground push ups

Male and Female masters and scaled have the option to do ring rows instead of pull ups but must nominate which one and cannot swap between movements. The ring row standard is heels behind the line (marked under the rings) and straight legs. 

Female Masters and scaled can also do knee push ups instead of push ups to ab mat.

Male Masters and scaled can do push ups to one ab mat.

Scaled weights = athletes can choose to stay on the 2nd bar (45kg/60kg) and their team will be marked as scaled. If athletes require further scaling of the weight please see the head judge on the day.