Girls Gone Rx DC

You will find your event on crowdrise.com/ggrx2017 and enter in dollars as points. $10 = 10 reps.

AMRAP in 8 Minutes: 24 Double Unders 12 Box Jumps 20” *6 Pull Ups *Increase Pull Ups by 2 reps each round. Notes: * There is no minimum or maximum work requirement, and Athletes may switch at any point during the workout. * Double Unders and Box Jumps reps will remain the same every round of the AMRAP. * Pull Up reps will increase by 2 reps every round until the AMRAP is complete. * Box Jumps: Athletes may step up if desired. * Score = Reps

11 Minutes to Establish Max Reps: 3 Points: Rope Climb to 15ft 2 Points: Sandbag Get Up 50lbs 1 Point: Row for Cals Notes: * Team will have 3 stations and 2 judges (1 at the Rope Climbs and 1 at the Sandbags). The Team may rotate their Athletes however is best, and all 3 athletes may be working at the same time. * Rower Cals will be recorded after the end of the workout. * Rope Climbs: Must show control on the way back to the ground for rep to count. May not drop from the top. * Sandbag Get Ups: Athlete starts on the ground, stands up with sandbag, and returns back to the ground with shoulder blades touch the mat for the rep to be counted. See standards on our website for a video on these. * Score 4 = (# Rope Climbs x 3) + (# Sandbag Getups x 2) + Calories on rower

Workout No. 2A & 2B “Merica’” 2A For Time: 50 Back Squats* 40 Deadlifts* 30 Snatches* 40 Deadlifts* 50 Back Squats* 2B For Load: Barbell weight x reps completed in 2A Notes: * There is no minimum or maximum work requirement, and Athletes may switch at any point during the workout. * Team may help place the barbell on Athletes back for the back squats if needed. * Snatches may be any style: power, split, or squat. * Barbell weight chosen for 2A is up to the team; the minimum weight is 55lbs. The same weight must be used for all barbell movements, and may not change once the workout begins. * Time Cap is 10 minutes. * Score 2A = Time (1 second added to time cap for every rep short)

Workout No. 2A & 2B “Merica’” 2A For Time: 50 Back Squats* 40 Deadlifts* 30 Snatches* 40 Deadlifts* 50 Back Squats* 2B For Load: Barbell weight x reps completed in 2A Notes: * There is no minimum or maximum work requirement, and Athletes may switch at any point during the workout. * Team may help place the barbell on Athletes back for the back squats if needed. * Snatches may be any style: power, split, or squat. * Barbell weight chosen for 2A is up to the team; the minimum weight is 55lbs. The same weight must be used for all barbell movements, and may not change once the workout begins. * Time Cap is 10 minutes. Score 2B = Load used for 2A (barbell weight x reps completed)

Workout No. 1 “Red, White, and Blue” 10 minutes total for the team to establish a 1RM complex for each athlete: Complex: 3 TNG Power Cleans + 2 Front Squats + 1 S2OH Notes: * Athletes may go in any order throughout the 10 minutes. * Barbell may increase or decrease in weight throughout the 10 minutes. * Complex must be completed unbroken to be counted. * Power Cleans: Must be touch and go. No resting or regripping of the barbell on the ground is allowed. Once the barbell contacts the ground for the second and third rep, it must be immediately pulled from the ground to begin the next rep. TNG will be at the judge’s discretion. * S2OH: Any variation (i.e. press, push press, push jerk, split jerk, etc.) will be allowed to get the barbell from the shoulders to an overhead position. * Score = Athlete 1 1RM Complex + Athlete 2 1RM Complex + Athlete 3 1RM Complex