OCC Road House Rumble

“Atlas”
4 Minutes Amrap
Alternating Rounds with your partner
8 Deadlifts
8 Bar Facing Burpees

Standards
Rx and Masters 35+
Deadlifts 245/155
Bar facing burpees jumping

Intermediate and Master 45+
Deadlifts 185/125
Bar Facing Burpees jumping

Scaled/ Co Abilities (standing) 
Deadlifts 135/85
Bar Facing Burpees, jumping or stepover permitted in this division

Co- Abilities (seated)

Deadlifts 65/55

Knee Burpees

At 321 go, athlete 1 will start by performing 8 deadlifts followed by 8 burpees over the bar. Athlete 1 must complete a full round of the workout. After athlete 1 finishes 8 deadlifts and 8 burpees over their bar athlete 2 will perform 8 deadlifts and 8 burpees over their bar. Partners will continue to alternate rounds for 4 minutes. At no time may one athlete perform more than 1 round in a row. Score is total reps completed at the 4 minute time cap.
Standards
Deadlifts
-The barbell starts on the ground (both plates touching the ground).
-Hands must be outside the knees. No sumo deadlifts.
-Any style of grip is permitted.

The rep is credited when:
-Hips and knees reach full extension.
-Head and shoulders are behind the bar when viewed from the side.
COMMON FAULTS THAT WILL BE NO REPS
-Lowering the barbell before reaching full extension of the knees or hips.
-Finishing with the head and/or shoulders in front of the bar.
-Deliberately bouncing the bar.

Bar Facing Burpee Standards
-The burpees must be performed perpendicular to and facing the barbell.
-The athlete MUST clearly jump over the barbell.
-Both feet must be off the ground as the athlete passes over the bar.
-Stepping over ONLY PERMITTED IN NOVICE DIVISION. Rx, intermediate and masters must jump.
-The athlete does NOT need to use a two-foot takeoff.
-Novice divisions may step over the bar.
-Touching the barbell on the jump or step-over is a “no rep.”
-Athletes may jump or step back to reach the bottom position.
-The center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
-The athlete’s head must stay behind the barbell.
-Hands and feet must remain inside the width of the plates.
-Stepping and/or jumping back to the starting position are both permitted.
-The rep is credited when both feet have touched the ground on the opposite side of the barbell.
-There is no requirement to land with both feet at the same time.
-The athlete must be perpendicular to and facing the barbell before starting the next rep.
-Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

Benching At Bert’s
14 Minute Amrap
30 Cal Row
25 Bench Press
20 Cleans

WORKOUT DESCRIPTION 

Work can be split however your team would like. At 3,2,1 go one athlete will start on the 30 cal row. Athlete may start seated on the rower but cannot touch the handle until GO!
After 30 cals are complete athletes will move to the bench press portion of the workout. Athletes MAY NOT start benching until their non working partner is on the designated mat prepared to spot their partner. If athletes switch spots during the bench they MAY NOT start benching until their partner is ready to spot them. AT NO TIME CAN AN ATHLETE BE BENCHING WITHOUT THEIR PARTNER SPOTTING!
At the completion of 25 bench press reps athletes will move to cleans. While one athlete is working the other will remain on a starting mat TO THE SIDE of the working area for safety reasons. At no time are two athletes allowed to be on the lifting mats at the same time.  
The workout will continue for 14 minutes and your score is total reps completed.

DIVISION STANDARDS

Scaled
30 Cals 
25 Bench Press 95/55
20 Cleans 95/55

Co-Abilities
30 Cals 
25 Bench Press (Dumbbells 35/25)
20 Cleans 95/55

Intermediate and Masters 45+
30 Cals 
25 Bench Press 135/85
20 Cleans 135/85

RX and Masters 35+
30 Cals 
25 Bench Press 185/125
20 Cleans 185/125

MOVEMENT STANDARDS

ROW
-The monitor on the rower must be set to zero at the beginning of the row.  
-The athlete will start seated on the rower with their hands OFF the paddle until after the call of “3, 2, 1 … go.”
-The athlete must stay seated on the rower with their hands on the paddle until the monitor reads 30  calories
-In the rare event of an equipment malfunction there will be backup rowers on the competition floor. Athletes are advised to move  to the backup machine.

Bench
-AT NO TIME will an athlete be benching without their partner standing in the spotting area ready to spot their partner. Lift off is permitted but working athletes must bring bar to complete stop with arms fully locked out before begining reps. Spotter can and is encouraged to guide bar back into the rack on the final rep after full lockout/rep has been achieved

-any attempt to drastically reduce the range of motion of the bench press will result in a no rep. Example- extremely arched back or an extremely wide grip to reduce the range of motion (we’ve all seen the videos online) This is a competition, be a competitor, don’t look for grey areas to increase your speed.
-You may place bumper plates under your feet.
-Athletic tape on the bar must be used to establish a 40-inch (102-centimeter) width.
-No part of your hands may be wider than 40 inches (102 centimeters).
-If any part of your hands makes contact with the tape at any point, the rep will not count.
-You must use a standard, pronated grip. Your thumb must be wrapped around the bar.
-Each rep starts with full extension of the arms.
-Before lowering, you must pause with your arms clearly extended and the bar over your torso.
-Both feet must remain on the floor (or bumper plates) throughout the entire movement.
-Your shoulders and buttocks must remain in contact with the bench throughout the movement.
-During the lift, if your feet come off the floor (or bumper plates) at any point, or your shoulders and/or buttocks come off the bench, the rep will not count.
-The bar must make contact with any part of the torso at the bottom.
-You may NOT pause or rest with the bar on your torso.
-The rep counts when your arms return to full extension with the bar over your torso.
-Before racking the bar, you must pause briefly with the bar at full extension.
-If a spotter touches you or the bar at any point (besides lift off, rerack) it is an immediate no rep and the bar must be returned to the rack.
-BE SMART, BE SAFE,  BE AWARE. GIVE YOUR PARTNER A SPOT IF THEY NEED IT

Cleans
-Start each rep with the bar on the ground.
-The bar must be lifted to the shoulders.
-Any style of clean, EXCEPT A HANG CLEAN is permitted. Power clean, squat clean and split clean are permitted
-The rep is credited when the bar is on the shoulders and Hips, knees, and  torso are extended. When viewed from profile athlete must be fulling standing with feet, knees, hips and shoulers in line. Full extension of the ankles, knees and hips is needed.
-Elbows MUST BE in front of the bar when viewed from profile at the top of the clean for the rep to count.

Orange County Chopper Chipper

Presented by

14 Minute Time Cap – Split how you want with your teammate  

20 Bar Muscle Ups Buy In (30 pull ups intermediate, 30 ring rows scaled)
Then
25/20 Cal Echo Bike
5 Rope Climbs (8 rope pull scaled)
60 Wall Balls
25/20 Cal Bike
5 Rope Climbs
60 Toes To Bar (Knee raises scaled)
25/20 Cal Bike
5 Rope Climbs
60 Db Snatches
Then
20 Bar Muscle up cash out (30 pull ups intermediate, 30 ring rows scaled)

WORKOUT DESCRIPTION 
 
Both athletes start on the starting mat.
At 3-2-1 Go! Athlete one will be begin their buy in movement. Athletes can split the reps however they want but need to tag in and out.
After completing the buy in movement the team will move on to the chipper starting with a 25/20 cal bike across all divisions. After the bike it's on to the rope climb or rope pulls depending on division. Non working athlete needs to stay on starting mat for safety. After the rope climb athletes will move to 60 wall balls.
-At completion of wall balls athletes will go back to bike, rope movement and then toes to bar or knee raises depending on division.
-At completion of toes to bar or knee raises athletes will go back to bike and rope movement one last time then move to single arm dumbbell snatches.
-At completion of Dumbbell movement the athletes will move onto their cashout movement
 

MOVEMENT STANDARDS

Echo Bike-Bike cals must start at 0 each time. Athletes may switch at anytime. Monitor must read the correct calories for division before getting off the bike and starting next movement.

Rope Climb-
-Only one working athlete may be off the start mat area
-The rep is credited when one hand clearly touches the beam at the top of the rope
-The non-working partner must remain on the starting mat for safety
-Each rep starts with both feet on the ground.
-The athlete may jump into the rope climb.
-Any style of climbing is permitted.
-Rep count when athlete touches beam BUT ATHLETE MUST HAVE A CONTROLLED DECENT
-Teams may rotate between athletes as they wish.
-Again, the non-working athlete must stay on the starting mat and wait for tag in if you are switching

Rope Pull (Scaled division)
-Only working athlete may be off the starting mat
-The rep begins with the athlete lying with shoulder blades on the ground and one hand above their shoulder, touching the ground behind them. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing, and reaching as high as possible with one arm to touch a point above them
-athlete will lower themselves back to the ground in a controlled manner. Legs may be bent for during this movement

Wall Balls- In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Hips must CLEARLY pass below knees (clearly below parallel) in squat portion. If it's too close to call its a no rep. 
 
Hanging Knee Raises- Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.  Knees must break hip height on every rep.     
 
Toes to Bar- At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.
 
Ring Row- The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest touches the rings. Kipping is permitted.   
 
Pull Ups- The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar. 
 
Bar Muscle Ups- The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.  

Dumbell snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed.  The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lock
out, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. NO DROPPING THE DUMBBELL FROM ANY HEIGHT. DROPPING, THROWING, TOSSING, OR GHOSTING THE DUMBBELL from any height is a no rep. Set the dumbbell on the ground in a controlled manner. First drop is a warning, 2nd drop is a 30 second penalty. 3rd is disqualification

DIVISON STANDARDS

 
Scaled
Wall Ball 14/10
Knee raises
Ring Rows
Rope Pulls 
Db snatch 35/20

Co-Abilities
Wall Ball 14/10
Knee raises (Sit Ups for seated athletes)
Ring Rows
Rope Pulls (from the floor for seated athletes)
Db snatch 35/20

Intermediate
Wall Ball – 20/14
Toes to Bar
Pull Ups
Rope Climbs
DB Snatches 50/35
 
Rx  
Wall Ball – 30/20
Toes to Bar
Bar Muscle Ups
Rope Climbs
DB snatches 70/50

Masters 35+
Wall Balls – 20/14
Toes to Bar  
Bar Muscle Ups
Rope Climbs
Db snatches 50/35

Masters 45+
Wall Balls 20/14
Toes to bar
Pull ups
Rope climbs
Db Snatches 50/35