Fall Brawl 2024

Partner A:

Complex: 1 Bar Muscle Up + 1 Chest to Bar Pull Up + 1 Pull Up + 1 Toes to Bar x 8 reps total

OR

Partner A alternative: 2 Burpeee C2B + 1 C2B + 1 PU + 1T2B x 8

Partner B: 

Complex: 1 Pull Up + 2 T2B x 16

Partner C:

80 Toes to Rig

*Legends

80 Sit Ups (bench sit ups if applicable), THEN...

as a team complete as many 25m sled push as possible.

Partner A must add 1 x 45lb plate + 2 x 25lb plates to sled

Partner B must add 1 x 45 plate x 1 x 25 plate to sled

Partner C must add 1 x45 plate to sled

*Legend will have an empty sled

SCORE IS TOTAL REPS

MOVEMENT STANDARDS

*Bar Muscle Ups

Begin with elbows fully extended, rep is complete when athlete is fully locked out on top of the bar and feet are behind the bar. (Feet must not be able to reach the floor when elbows are in full extension).

*Chest to Bar Pull Ups

Begin with elbows fully extended, rep is complete when athletes chest touches the bar below the collar bone. (Feet must not be able to reach the floor when elbows are in full extension).

*Pull Ups

Begin with elbows fully extended, rep is complete when athletes chin is clearly over the bar. (Feet must not be able to reach the floor when elbows are in full extension).

*Toes to Bar

Begin with elbows fully extended, rep is complete when both feet touch the bar simultaneously. Heels must extend behind the bar to begin the rep. (Feet must not be able to reach the floor when elbows are in full extension).

*Toes to Rig

Begin with elbows fully extended, rep is complete when both feet touch the bar simultaneously. Heels must begin on the floor at the start of each rep. 

*Sit Ups

Athlete begins with shoulders and feet touching the ground, rep is complete once shoulders pass over hips and athlete touches their feet. Elbows must reach full extension and touch the ground at the bottom of each rep. 

*Bench sit ups

Shoulders must touch the bench and hands must touch the bench at or above the ears for the rep to count). Rep is complete once shoulders pass over hips and athlete touches the bench in front of their hips. 

*Sled

Teams must stay together and help teammates load and unload. Rep is counted once sled and all 3 teammates have FULLY crossed the start/finish line. Athletes may not load or unload until the entire team and sled are completely accross the start/finish line. 

Goblet Squat 1min Max Reps

53/35

*Must hold Dumbbell or Kettlebell at Collar Bone for the rep to count

*Weight cannot drop below collar bone at any point throughout the movement

*Knees and hips must reach full extension with shoulders behind hips for rep to count

*Hips must decend below knees at the bottom of the rep

*Legends may use bench

Touch N' Go Clean x 2

*Bar Begins On the ground

*Can Power or Squat Clean

*Elbows must finish in front of the bar for each rep

EMOM5x3

Partner A:

1 Min Hurdlers

1 Min BJO

1 Min BJ

1 Min Farmers Box Step Overs (50/35)

1 Min Suitcase Box Step Ups

Partner B:

1 Min Suitcase Up Down Box Step Over (50/35)

1 Min Dumbbell Lunge/Lunge Box Step Over

1 Min Dumbbell Box Step Over

1 Min Dumbbell Box Step Ups

1 Min Box Step Ups

Partner C:

1 Min Farmers Plate Step Ups 16" (25/15)

1 Min Suitcase Step Ups 

1 Min Alternating Step Ups

1 Min Dumbbell Burpees x 2 DB's

1 Min Up Downs

*Legends

1 Min Farmers Plate Step Ups 14" (15/10)

1 Min Suitcase Plate Step Ups

1 Min Alternating Plate Step Ups

1 Min Up Downs to Plate 3 x 45's

1 Min Up Downs to Plate 2 x 45's

*One partner completes box EMOM while one parter is accruing as many cals as possible on the bike and one partner rests. Once the 5 min EMOM is complete teams will have 1 min to collectively adjust weight and equipment as stated above. This sequence will continue with one partner on tho box/plates, one partner on the bike and one partner resting with 1 min rest in between until all 3 individuals have completed the box/plate workout as well as their 5 min bike AMRAP totalling 17 min. Score is total box/plate reps combined with total bike cals. 

**Movement Standards

Stanky - 24 men/20 women

Partner A:

Hurdlers 
Must clear the pvc pipe
Two foot take off
Jump anyway you want
Cannot touch the pvc pipe at any point
DB must be centered on the box

BJO

Lateral or forward is ok
Full extension not required
Two foot take off required
Step down ONLY or clear the box

Hands cannot touch the box at any point

BJ
Full extension at the top of the box two foot take off
Step down required
Hands cannot touch the box

FBSO - 2 DB
No full extension required
Suitcase Step Up- 1 DB
can be carried anyway they want
must fully extend

Partner B:

Up Down BSO
Suitcase burpee box step overs 1 DB
Burpee must be box facing
Chest and quads must touch the floor
Full extension not required
Suitcase hold required
Can’t use your hands to press up off your knee

Single DB Lunge Lunge
1 DB any hold
Back knee must make contact with the ground
Full extension on the lunge

DB Box Stepovers
No hands
Full extsention not required

Suit case Box step up
Must reach Full extension
Both feet touch the box
Both feet touch the ground
Doesn’t matter if they alternate

BSU
Full extension on top of the box
Both feet touch the box
Both feet touch the ground
Doesn’t matter if they alternate

Partner C & Legends :

Farmers Plate Step Up

Must Reach Full Hip Extension

Both Feet Start on the Floor and Finish on the top

Suitcase Step Up

Must Reach Full Hip Extension

Both Feet Start on the Floor and Finish on the top

Alternating Optional

Alternating Step UPs

Must Reach Full Hip Extension

Both Feet Start on the Floor and Finish on the top

Up Downs

Hips must fully extend at the bottom

Shoulders must remain directly over wrists at the bottom of the rep

Two foot on top of the plates and on the floor

Burpees

Chest and quads must touch the floor

Full hop extension at the top