2nd annual SSG Hartsock Charity Competition

On 3....2....1..... GO! The athlte will have 16min  complete a 800m run into:

21-15-9-15-21

Push Ups

Pull ups 

folloed by: 400m row.

There are two scores for this event. One for the 800m run and onfe for the overal completion of the event. 

Run 800 meters as quickly as possible. 

On 3...2..1..Go! The athlete will have 16min to complete:

800m Run

-Into-

21-15-9-15-21

"T" Hand Release Push Ups

Pull Ups

-into-

400m Row

There will be 2 scores for this event. 1 for the 800m Run and one for the overall completion time. 

Any non assisted pull up is allowed. Kipping, strict, butterfly jumping. No bands or box jumps. 

The "T" Hand relese push up starts with the athletes hands under the shoulders with chest on the floor. The athlete will then push up off of the ground until the arms are fully locked out with onlt the hands and toes remaining on the ground. Once the athlete is back on the ground the athlete will slide their hands out, fullt extending the arms until the athlete reaches a "T" with thier body. once the hands reach back under the athletes shoulders the repetition in completes. 

Run 800 meters as quickly as possible. 

On 3...2..1..Go! The athlete will have 16min to complete:

400m Run

-Into-

21-15-9-15-21

Jumping Pull Ups 

Push Ups

-into-

200m Row

Run 400m as quickly as possible. 

On 3....2....1.... GO! The athlete will start the dumbbell devils press ladder. 

Each athlete will work at each station for 45 seconds and have 15 seconds to recover as best as possible between each station. 

Each station will have a set of dumbells: 15/10 - 20/15 - 25/20 - 30/25 - 35/30

Points of performance:

Chest touches the ground at bottom of burpee between dumbbells. Dumbbells must move in continuious motion overhead. Thr repition is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the cented of the body. 

The score is all of the devils press added together at the end of the event. 

On 3....2....1.... GO! The athlete will start the dumbbell devils press ladder. 

Each athlete will work at each station for 45 seconds and have 15 seconds to recover as best as possible between each station. 

Each station will have a set of dumbells: 20/15 - 25/20 - 30/25 - 35/30 - 50/40

Points of performance:

Chest touches the ground at bottom of burpee between dumbbells. Dumbbells must move in continuious motion overhead. Thr repition is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the cented of the body. 

The score is all of the devils press added together at the end of the event. 

On 3....2....1.... GO! The athlete will start the dumbbell devils press ladder. 

Each athlete will work at each station for 45 seconds and have 15 seconds to recover as best as possible between each station. 

Each station will have a set of dumbells: 15/10 - 20/15 - 25/20 - 30/25 - 35/30

Points of performance:

Chest touches the ground at bottom of burpee between dumbbells. Dumbbells must move in continuious motion overhead. Thr repition is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the cented of the body. 

The score is all of the devils press added together at the end of the event. 

On 3...2...1... GO! The athlete will complete 12min to complete for time:
1 Rope Climb Climb 
20 Cal Echo Bike
1 15ft Rope Climbs
30 Wallball Shots 14/10 @10ft/9ft
1 15ft rope climbs
40 AbMat Sit Ups
1 Rope Climbs
50 Kettlebell Deadlifts 53/35

Points of performance:

Wallball Shot
Keeping the chest up drive through your heels, aggressively extending the hips and knees. After aggressively opening the hip, throw the ball up to a target on the wall. Receive the ball with the arms extended and cushion the force as you descend into the next rep.
AbMat Sit Up
• AbMat fills the space between the lumbar curve and the ground.
• Keep both soles of feet together.
• Hands touch the ground overhead at the beginning.
• Flex the abdominals pulling the torso to seated position.
• Reach the arms forward during the ascent.
• Complete with the shoulders above hips and spine extended

Kettlebell Deadlift
• Deadlift kettlebell to the hip.
• Knees flex slightly, while hips push back.
• Lumbar curve maintained.
• Extend hips and legs.
• Heels down until hips and legs extend.
• Shoulder shrugs, followed by a pull under with the arms.
• Arms extend overhead, catching kettlebell on wrist.

On 3...2...1... GO! The athlete will  complete 12min to complete for time:

2 15ft. Rope Climbs 

20 Cal Echo Bike

2 15ft Rope Climbs

30 Wallball Shots 20/14 @10ft/9ft

2 15ft rope climbs

40 AbMat Sit Ups

2 Rope Climbs

50 Kettlebell Deadlifts 70/53

Points of performance:

Wallball Shot

Keeping the chest up drive through your heels, aggressively extending the hips and knees. After aggressively opening the hip, throw the ball up to a target on the wall. Receive the ball with the arms extended and cushion the force as you descend into the next rep.

AbMat Sit Up
•    AbMat fills the space between the lumbar curve and the ground.
•    Keep both soles of feet together.
•    Hands touch the ground overhead at the beginning.
•    Flex the abdominals pulling the torso to seated position.
•    Reach the arms forward during the ascent.
•    Complete with the shoulders above hips and spine extended

Kettlebell Deadlift
•    Deadlift kettlebell to the hip.
•    Knees flex slightly, while hips push back.
•    Lumbar curve maintained.
•    Extend hips and legs.
•    Heels down until hips and legs extend.
•    Shoulder shrugs, followed by a pull under with the arms.
•    Arms extend overhead, catching kettlebell on wrist.

On 3...2...1... GO! The athlete will complete 12min to complete for time:

2 Rope Zomie Climb (See note)

20 Cal Echo Bike

2 Rope Zomie Climb

30 Wallball Shots 14/10 @10ft/9ft

2 Rope Zomie Climb

40 AbMat Sit Ups

2 Rope Zomie Climb

50 Kettlebell Deadlifts 53/35

Points of performance:

Rope Zombie Pull: Athlete Will start in the STANDING position at the start of the repetition and lower themselves down until the athlete shoulders and lower back make contact to the floor. Once the athlete reaches the bottom of the rep the athlete will pull themselves back into the starting position. Once the athlete returns to the starting position and reaches full extension in the legs the athlete will wait for the judge to count the rep before moving on to the next stage of the event.

The Athlete will Start

Wallball Shot

Keeping the chest up drive through your heels, aggressively extending the hips and knees. After aggressively opening the hip, throw the ball up to a target on the wall. Receive the ball with the arms extended and cushion the force as you descend into the next rep.

AbMat Sit Up

• AbMat fills the space between the lumbar curve and the ground.

• Keep both soles of feet together.

• Hands touch the ground overhead at the beginning.

• Flex the abdominals pulling the torso to seated position.

• Reach the arms forward during the ascent.

• Complete with the shoulders above hips and spine extended

Kettlebell Deadlift

• Deadlift kettlebell to the hip.

• Knees flex slightly, while hips push back.

• Lumbar curve maintained.

• Extend hips and legs

• Heels down until hips and legs extend.

• Shoulder shrugs, followed by a pull under with the arms.

• Arms extend overhead, catching kettlebell on wrist.

On 3....2....1....GO! The athlete will have 6 minutes to get as many reps and rounds as possible of:
7 Sandbag Front Squats 40/60
8 Burpee Box Step Overs 20/16
Points of performance:

Sandbag front squat:
The athlete will start the rep with the sandbag on the floor with both handles facing up. On GO the athlete may bend over, grab the handles and power clean or squat clean the bag into the FRONT RACK position. The athlete will maintain control of the sand back with both arms and both hands. No other methods of holding the sandbag is authorized. If the athlete chooses to start the front squats with a squat clean that rep WILL count as long as the hip crease is below the knees and maintains control. The athlete must also stand up until both legs and hips are fully extended with both feet flat on the floor, and shoulders stack over the hips. If the athlete Squat cleans the sandbag and fails to go past parallel on the squat and stands the judge will call a NO REP at which point the athlete will go down and execute the full front squat. The athlete DOES NOT have to repeat the clean unless the athlete drops the bag.

Burpee Box step over is NOT Lateral and MUST FACE the box for every box step over. The rep starts when the athlete drops down to the ground with chest and thighs making contact with the ground. The athlete may jump up off the floor or step up. When stepping up on the box the athlete mush have both feet on the box before stepping / jumping down. The athlete is not required to fully extend at the top of the box and or touch hands over head.

7 Min of Burpees

On 3....2....1....GO! The athlete will have 6 minutes to get as many reps and rounds as possible of:
7 Sandbag Front Squats 40/60
8 Burpee Bok Jump Overs 24/20
Points of performance:
Sandbag front squat:
The athlete will start the rep with the sandbag on the floor with both handles facing up. On GO the athlete may bend over, grab the handles and power clean or squat clean the bag into the FRONT RACK position. The athlete will maintain control of the sand back with both arms and both hands. No other methods of holding the sandbag is authorized. If the athlete chooses to start the front squats with a squat clean that rep WILL count as long as the hip crease is below the knees and maintains control. The athlete must also stand up until both legs and hips are fully extended with both feet flat on the floor, and shoulders stack over the hips. If the athlete Squat cleans the sandbag and fails to go past parallel on the squat and stands the judge will call a NO REP at which point the athlete will go down and execute the full front squat. The athlete DOES NOT have to repeat the clean unless the athlete drops the bag.
Burpee Box Jump over is NOT Lateral and MUST FACE the box for every box jump. The rep starts when the athlete drops down to the ground with chest and thighs making contact with the ground. The athlete may jump up off the floor or step up. When jumping on the box both feet must leave the ground at the same time, and land on the bow at the same time. Athletes may step off the box or jump off the box. The athlete is not required to fully extend at the top of the box and or touch hands over head.