Bows and Barbells 2017

RoM Apparel is proud to present... BOWS & BARBELLS 2017!

3 WORKOUTS

2 DIVISIONS - RX & SCALED

1 TEAM - 2 WOMEN

Workout #1

4 MINUTES *partners work individually  (2 scores)

Partner 1: Best 1 Rep Max Back Squat

Partner 2: AMRAP

5 Burpee Box Jump

7 Thrusters 65/85#

9 Deadlifts 65/85#

REST 1:00 then immediately begin...

Workout #2

3 MINUTE AMRAP

5 Hang Squat Cleans + 3 Front Squats + 1 Jerk 75/105#

*Partner must complete complex before next partner may go. Push jerk and split jerk are acceptable.

Workout #3

8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8

Goblet Squats 26/35#

Snatches 55/75#

*20 Singles between each set*

Note: Partner A begins and completes 8 Goblet Squats, 8 Snatches, and 20 singles. Then Partner B goes and completes 7 Goblet Squats, 7 Snatches,  and 20 singles. Partner A completes the set of 6, Partner B does set 5 and so on.

Time Cap: 10 minutes

Workout Details and Movement Standards:

Workout #1: The first workout will have have partners working on different workouts at the same time for 4 minutes; two scores will be given. One partner will complete a 1 Rep Max Back Squat, while the other partner performs the AMRAP.

BACKSQUAT: In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. It is up to the athlete to determine the height of the rack. The workout will begin with an empty barbell. At the count of 3,2,1, go then the athlete may begin loading the bar to make their first attempt.

BURPEE BOX JUMP: The burpee box jump starts with the athlete facing the box while touching their chest and thighs to the ground. From this point the athlete may do a step up or jump to the top of the box. Both feet must be at the top of the box before jumping or stepping back down. There is no requirement to stand tall while on top of the box.

THRUSTER: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is permitted to begin a rep. The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the body.

DEADLIFT: Traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Workout #2: After the first workout there will be a 1 MINUTE REST and transition to Workout #2. Using the bar from Workout #1 the athletes will add the appropriate weight to be 75/105# for the barbell complex. The first partner must complete the entire complex of 5-3-1, before the next partner may go. If you must drop the bar at any point in the complex, you may continue where you left off so long as all standards of the movement are met.

HANG SQUAT CLEAN: This is a standard hang squat clean. The barbell begins on the ground for the first rep and is brought to the hang position, above the knees. From this point, the athlete will clean the weight into a full squat, hip crease below parallel and then stand with the barbell at their shoulders and hips and knees fully extended with elbows in front of the bar before beginning the next rep.

FRONT SQUAT: Since this is the next movement of the barbell complex, the athlete should already be in the rack position from the last hang squat clean and they may begin their front squats after their final good rep of hang squat cleans. For the front squat, the hip crease must be below parallel, while the bar stays in the front rack position. Full extension of knees and hips must be reached at the top of the repetition.

JERK: Again continuing the barbells complex, the athlete should have the bar in the front rack position. From here, a push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Workout #3: In the final workout athletes will go down and up a ladder of goblet squats, snatches and singles. Partners will alternate sets in the following fashion: Partner A begins and completes 8 Goblet Squats, 8 Snatches, and 20 singles. Then Partner B goes and completes 7 Goblet Squats, 7 Snatches, and 20 singles. Partner A completes the set of 6, Partner B does set 5 and so on.

GOBLET SQUAT: Kettlebell will begin on the ground. For the first rep, the athlete may clean the KB to their chest and complete a squat or they may bring the dumbbell in front of the body and then begin the squats.  Dumbbell can be held in any fashion as long as it stays in front of the body and above the elbows. The hip must pass below parallel at the bottom of the movement. Knees and hips must come back to full extension to finish the repetition.

SNATCH: For the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. The barbell begins on the ground for every rep. Touch and go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over their heels.

SINGLE UNDER JUMP ROPE: The athlete will jump with both feet over the rope. The rope only passes one time under the feet and counts as one rep.

Please follow @bowsandbarbellsfitness to stay up to date with competition information!

#bowsandbarbells #strongissexy

Final day to register and receive an athlete tank top is August 12th! Athletes registered after that date will not receive a tank top. Registration closes on August 31st, 2017.

Refund Policy: No refunds. Partner changes are allowed although tank top sizes may not be changed once they are ordered. Thank you!