BILT Summer Classic

Workout 3 (12 min cap)
1 minute on 1 minute off (Alt partners)

12 wall balls into + 

Max rope climbs X 3 rounds each (6 minutes)

Right into

12 Alt db snatch +

Max calorie row x3 rounds each (6 minutes)

RX 20/14 – 15ft rope climbs – 70/50lbs
INT 20/14 – 10 ft rope climbs – 50/35
SC 14/10 – seated to standing – 35/20

At the call of 3,2,1, GO Athlete 1 will have 1:00 to complete 12 wall balls and max rope climbs in the remaining time. At the 1:00 mark athlete 2 can enter the competition floor and beging their wall balls into max rope climbs. Athletes will go trough this 3X each for a total of 6 rounds. At the 6:00 mark athlete 1 will now enter the competition floor and perform 12 alt dumbbell snatch and max calorie row in remaining time, athletes will go through this 3X each for a total of 6 rounds. The score is total rope climbs and calories combined at the 12:00 minute mark. 

Wall balls. Athlete must hit depth at the bottom of the rep, hip crease below parallel and the ball must go over the blue line for males and to the blue line for females which are  your standard 9' and 10' targets. 

Rope climbs. Athletes may climb the rope in any fashion as long as they make contact with the beam at the top. The rep is credited when the hand touches the beam. 

Int ahtletes will climb the the 10ft mark, the hand must clearly make contact with the 10ft tape mark. 

Sc athletes will perform standing to seated reps. Arms wil be at full extension at the top and they will lower themselves to the ground, making contact with the shoulders for the rep to be credited. 

Alt dumbbell snatch. Athletes will being alt dumbell snatches with both heads of the dumbbell on the ground, they will bring the dumbbell overhead with the arms hips and knees fully locked out for the rep to count. Athletes may transition the dumbbell in the air or on the ground and both heads of the dumbbell must make contact with the ground for the next rep to be complete. 

Calorie row. Athletes will strap into the erg and begin rowing for max calories. Athletes cant set the damper to whichever setting they want. The monitor will stay on for the entire duration of the workout and the calories will accumulate each round for a total score. 

GRAIN STRENGTH

8 rounds for time (Alt movements)

8 d ball cleans

12 bench press

16 box jump overs

RX 150/100 – 165/95 – 24/20
INT 100/50 – 115/65 – 24/20
SC 80/50 – 75/55 – 20/20

14-minute cap

Workout flow

Athletes will be standing on the start mat, at the call of 3,2,1 go. Athlete 1 will move onto the first set of 8 dball cleans over the shoulde, once 8 reps are complete they will head back to the start mat and tag athlete 2 in to being their 12 bench press, once the 12 bench press are complete they will head back to the start mat and tag partner 1 in to complete 16 box jump overs. At the end of the 16 box jump overs that will conclude round 1. Athletes will continue alternating movements each round in this fashion until 8 rounds are complete or the 14 minute time cap has hit. 

Movement standards

Dball clean. The d ball will start on the ground, athletes will clean it up and over the shoulder makig sure to hit full extension of the hips while the dball goes over the shoulder. 

Bench press. The barbell will start on the rack, athletes will unrack the barbell and being their reps, the barbell must make contact with the chest and the arms must hit full extension at the top for the rep to count. The hips MUST stay in contact with the bench for the rep to count. 

Box jump over. Athletes will start on one side of the box, with a 2 foot take off they will jump onto and over the box landing on the opposite side. Athletes may make contact with the box or completely clear it, landing on the opposite side. Athletes DO NOT need to stand tall on top of the box for the rep to count. 

MORRIS AND PARNELL 

11-minute amrap  

30 calorie C2 bike (split however)

15 toes to bar syncro

30 deadlifts (split however) 

15 handstand push ups (P2 must be in handstand hold)

RX syncro toes to bar – 225/155 – flat surface
INT close to bar - 185/125 – abmat
SC Hanging knee tucks – 155/105 – hand release push ups

Workout Flow

Athletes will be standing tall on the start mat, at the call of 3,2,1 go, athletes will both cross over onto the competiton floor and athlete 1 willl begin riding the bike. Athletes can switch as they want until the monitor reads 30 calories. Athletes will then move to the pull up bar and perform 15 syncro toes to bar while facing each other, once 15 reps have been completed Athletes will move the the barbell to complete 30 deadlifts splitting the reps up as they want until 30 reps are complete. Once the deadlifts are complete athletes will move the wall and both kick up in the handstand position. Athlete 1 will begin their handstand push ups while athlete 2 is holding the extended position, ahtletes may switch when they want but both athletes must be in the handstand position for reps to count. Once 15 reps are complete athletes will move back to the bike for the beginning of round 2. Athletes will work in this order until the 11 minute mark. At the 11 minute mark part B will begin. athletes will have 7 minutes to establish a 1RM clean from the ground. 

Movement standards

Concept 2 bike. Athletes can set the damper and seat height. Athletes hands must stay on the handle until 30 calories are reached. Athletes can switch as they need. 

Toes to bar. Athletes must jump up to the pull up bar and begin their syncro toes to bar, toes much touch the barbell at the same time for the reps to count. Both feet must make contact with the bar for the rep to count. At the bottom of the rep the feet must be passed the mid line in order for the rep to be complete. 

Close to bar. Athletes must jump up to the pull up bar and begin their syncro close to bar, the entire foot must clear our 3 foot mark (from the pull up bar) at the same time for the reps to count. Both feet must clear the line for the rep to count. At the bottom of the rep the feet must be passed the mid line in order for the rep to be complete. 

Hanging knee tucks. Athletes must jump up to the pull up bar and begin their syncro hanging knee tucks, the entire knee must clear our 3 foot mark (from the pull up bar) at the same time for the reps to count. Both knees must clear the line for the rep to count. At the bottom of the rep the feet must be passed the mid line in order for the rep to be complete.

Deadlifts. Ahtletes will complete 30 reps split however they choose with only 1 athlete working at a time. Athletes must be on either side of the barbell. Barbell starts on the ground and the rep is credited when the athlete hits full extension of the hips and knees with the shoulders behind the barbell whle standing tall. Intentional bouncing of the barbell off the ground will result in a no rep, touch and go reps are permitted. 

Handstand push ups. Athletes will both kick up to the wall. Athlete 1 will begin their handstand push ups while athlete 2 is in the lockout position against the wall. Only 1 handstand push up mat will be provided, athletes can switch as they please until 15 reps are complete. If athlete 2 is not in the lockout handstand push up position, athlete 1 cannot complete any reps. Ahtletes will be provided with a standard 24x30" mat, any part of the hand must stay on the mat. At the bottom of the rep head must make contact with the mat, at the top of the rep arms must be fully extended with only the feet making contact with the wall. Athletes may perform strict or kipping handstand push ups. 

Raised ab mat. Intermediate divisions atheltes will perform handstand push ups to an abmat. 

Hand release push ups. Scaled division atheltes will perform hand release push ups from the knees for females and from the feet for males. At the bottom of the rep, thighs, hips and chest must make contact on the floor and the hands must release quickly for the rep to count, at the top of the rep the arms must be in lockout position with the entire body off the ground except your anchor point. Athlete 2 must be in the plank position for Athlete 1 to chip away at their reps. Athletes may switch however the want. 

10 minute AMRAP 

3 shoulder to overhead 

3 bar facing burpees

3 calories row 

6 shoulder to overhead 

6 bar facing burpees

6 calories row 

9 shoulder to overhead 

9 bar facing burpees

9 calories row 

12,12,12 / 15,15,15 / 18,18,18 etc

Increasing by 3 reps each round until 10 minutes

RX 155/105 

INT 115/85

SCALED 75/55 

Score is total reps of P1 + total reps of P2. Workout does not need to be done at the same time.

11-18 minutes 

Est a 1RM Clean. 

At the 11 minute mark of part A athletes will have 7 minutes to establish a 1RM clean from the ground. Athletes will have as many attempts during the 7 minute window. Only 1 athlete lifting at a time. Athletes score will be the sum of both heaviest successful cleans. Power or squat clean is acceptable. All extra plates must be under the rig while an athlete is lifting and clips must be put on the barbell for the rep to count. If an athlete successfully hits a lift without clips the rep will NOT count. You may begin your last attempt at any point before the 18:00 minute mark, if the barbell is off the group at 17:59 the rep will count. 

For time 

12 pull ups each

24 front squats

12 pull ups each

24 overhead squats 

12 pull ups each 

24 thrusters 

20 syncro bar facing burpees 

10 minute cap 

RX - 135/95 - chest to bar 

INT - 95/65 - pull ups

SC - 75/55 - jumping pull ups 

At the call of 3,2,1, GO both athletes will enter the competition floor and jump up to the pull up bar. Athlete 1 will begin their pull ups while athlete 2 is in the dead hang position. Once athlete 1 is done Athlete 2 must complete 12 pull ups while athlete 1 is now holding the dead hang position. Once the pull ups are complete athletes will move the barbell and perfrom 24 front squats split however with 1 athlete working at a time. Once 24 front squats are complete athletes will return to the pull up bar to complete the pull ups then return to complete 24 overhead squats and finally 1 last set of pull ups before completing 24 thrusters. Once the 24 thrusters are complete athletes will begin their 20 syncro bar facing burpees and then cross the finish line. Score is the time when both ahtletes cross the line. 

Chest to bar. Athletes will start in the dead hang with arms fully extended, at the top of the rep the chest must make contact with the pull up bar. Athletes may perform any variation of chest to bar pull ups. Partner must be in the dead hang for the reps to count. Once athlete 1 is done, athlete 2 can begin their 12 reps. 

Pull ups. Athletes will start in the dead hang with arms fully extended, at the top of the rep the chin must clear the pull up bar. Athletes may perform any variation of pull ups. Partner must be in the dead hang for the reps to count. Once athlete 1 is done, athlete 2 can begin their 12 reps

Jumping pull ups. Athletes will get to choose between a 20", 24" or 30" box to stand on. Arms will be extended and the pull up bar should be 2" below the wrist. At the bottom of the rep the athletes arms must be fully extended and at the top of the rep the chin must be clearly over the pull up bar. Athlete 2 will not be in the dead hang position.

Front squat. Athletes may power or squat clean their first rep. Hip crease must be below the knee at the bottom and hips and knees must be fully extended at the top for the rep to count. Only 1 athlete working at a time and you can switch however you want.

Overhead squat. Athletes may power or squat snatch their first rep. Hip crease must be below the knee at the bottom and hips, knees and arms must be fully extended at the top with the barbell overhead for the rep to count. Only 1 athlete working at a time and you can switch however you want.

Thruster. Athletes may power or squat clean their first rep. Hip crease must be below the knee at the bottom and hips, knees and arms must be fully extended at the top with the barbell overhead for the rep to count. Only 1 athlete working at a time and you can switch however you want.

Syncro bar facing burpees. Athletes will start on opposite sides of the barbell. Chest, hips and thighs must make contact with the ground at the same time. Athletes will jump over the barbell and land on the opposite side at the same time for the rep to count. Athletes must jump over the barbell in the RX and INT divisons and can step over the barbell in the SC division.