4 X 4 Heroes Comp
About This Competition
Roocket Fitness 2nd 4X4 Heroes Comp.
- 4 person team MMMM / FFFF
- 4 events + 1 final (top 5 teams qualified)
Divisions
Intermediate
Scale
check-in will be from 730 am to 8 am. workout briefing will be from 8 am to 820am. The first heat starts at 9 am sharp.
Movements and weights
- box jumps
- running
- clean
- thruster
- wall walks
- double under
- wall balls
- deadlifts
- Hspu
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Las Forzadas | 600 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Chaotic 4 | 585 |
| 2 | Dinamites | 555 |
| 3 | The Bad Squishies | 545 |
| 4 | Los chingones de roocket | 535 |
Workouts
WOD 1 - CAP 15 minutes
Inter
1 Mile run carrying a cinder block
followed by
150 wall ball shots (20/15)
Scale
1 Mile run
followed by
150 wall ball shots (20/15)
* On the call of 3 2 1 go all four team members will run a mile while carrying a cinder block in any form. If the cinder block breaks it's an automatic "0"
All members have to be present in order to start the wall ball shots.
WOD 2 - CAP 13 minutes
Inter
Buy in - 50 Hspu
5 rounds
20 partner deadlift (315/225)
10 synchronized face to bar burpee
Buy out - 50 Hspu
Scale
Buy in - 20 wall walks
5 rounds
20 partner deadlift (225/135)
10 synchronized face to bar burpee
Buy out - 20 wall walks
WOD 2 (A)- CAP 5 minutes
Inter
75 Thrusters (95/65)
* once the bar is lifted off the floor, it cant be dropped.
20 HRP penalty for every drop.
Scale
75 Thrusters (65/45)
* once the bar is lifted off the floor, it cant be dropped.
20 HRP penalty for every drop.
rest 2 minutes
WOD 2 (B)- CAP 5 minutes
Max Clean
* Each member will establish a max clean. the score will be all the pounds combine.
power clean and squat cleans are permitted.
WOD 2 (A)- CAP 5 minutes
Inter
75 Thrusters (95/65)
* once the bar is lifted off the floor, it cant be dropped.
20 HRP penalty for every drop.
Scale
75 Thrusters (65/45)
* once the bar is lifted off the floor, it cant be dropped.
20 HRP penalty for every drop.
rest 2 minutes
WOD 2 (B)- CAP 5 minutes
Max Clean
* Each member will establish a max clean. the score will be all the pounds combine.
power clean and squat cleans are permitted.
WOD 4 - CAP 15 minutes
Inter
4 Rounds
40 Devil Press (35/20)
40 DB box step over 24'/16
100 double under
Scale
4 Rounds
40 Devil Press (20/15)
40 DB box step over 24'/16'
300 jump rope
The Final
The top 5 teams will advance to the final.
Clean + jerk speed ladder
5,4,3,2,1
Inter
M - 135,155,175,195,205
F - 65,85,95,105,115
Scale
M - 65,95,115,135,155
F - 45,65,75,85,95
Media
Community
Event Details
Closes: Mar 22, 2022
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