Fitness Fest 2024

90-90-90

Time Cap 15 min

For Time:

90 Burpee Box Jump Overs 30"/24"

90 Deadlifts  #225/155

90 Handstand Push Ups

Division Modifications:

Intermediate: 

90 Burpee Box Jump Overs 24"/20"

90 Deadlifts  #185/125

90 Hand Release Push Ups

Novice:

90 Burpee Box Step Overs 24"/20"

90 Deadlifts  #135/95

90 Box Elevated Push Ups

Workout Description:

Athletes must start behind the line.  One person is working at a time and the workload can be split however the team chooses.  The working athlete must tap in the next athlete from behind the line.  Each movement must be completed before moving onto the next and time stops when the last athlete crosses back over the line.

Score 1: Total run time

Score 2: Total reps plus Cals

Total Time Cap: 7 min

Workout Description:

All 3 athletes will run 400m together, holding a rope.

After 400m, athlete 1 returns to the gym and starts accumulating cals on the bike while athlete 2 and 3 run another 400m.  Athlete 2 enters the gym and starts accumulating BMU reps.  Athlete 3 runs the final 400m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Division Modifications:

Intermediate:

All 3 athletes will run 400m together, holding a rope.

After 400m, athlete 1 returns to the gym and starts accumulating cals on the bike while athelete 2 and 3 run another 400m.  Athlete 2 enters the gym and starts accumulating Pull-Ups (Strict, Kipping or Butterfly).  Athlete 3 runs the final 400m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Novice:

All 3 athletes will run 200m together, holding a rope.

After 200m, athlete 1 returns to the gym and starts accumulating cals on the bike while athelete 2 and 3 run another 200m.  Athlete 2 enters the gym and starts accumulating jumping pull ups. (Reps must start with straight arms)  Athlete 3 runs the final 200m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Part A Score: Total run time

Part B Score: Total reps plus cals

Workout Description:

All 3 athletes will run 400m together, holding a rope.

After 400m, athlete 1 returns to the gym and starts accumulating cals on the bike while athlete 2 and 3 run another 400m.  Athlete 2 enters the gym and starts accumulating BMU reps.  Athlete 3 runs the final 400m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Division Modifications:

Intermediate:

All 3 athletes will run 400m together, holding a rope.

After 400m, athlete 1 returns to the gym and starts accumulating cals on the bike while athelete 2 and 3 run another 400m.  Athlete 2 enters the gym and starts accumulating Pull-Ups (Strict, Kipping or Butterfly).  Athlete 3 runs the final 400m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Novice:

All 3 athletes will run 200m together, holding a rope.

After 200m, athlete 1 returns to the gym and starts accumulating cals on the bike while athelete 2 and 3 run another 200m.  Athlete 2 enters the gym and starts accumulating jumping pull ups. (Reps must start with straight arms)  Athlete 3 runs the final 200m then enters the gym.

2 athletes are working at a time with 1 resting.  Athletes may alternate movements at any time.

Semi-Complex

Time Cap: 12 min

Combined Max Load:

3 Cleans, 2 Front Squats, 1 Shoulder to Overhead

One athlete working at a time.  Each athlete can make as many attempts within the time allotted.  Heaviest successful completed complex per person will be added towards the final score.  No re-gripping, complex must be completed unbroken. Teams will responsible for changing their own weights.

Time Cap: 18 min

For Time:

Buy in - 1500/1200m Row

Then:

9 Rounds:

Athlete 1 completes a 25ft Hand-stand walk while Athlete 2 is simultaneously handstand holding against the wall.  Once completed, Athlete 3 will perform 15 kb swings #70/50 (Athlete 1 and 2 resting).  

Athletes can alternate as needed.  Handstand walk may be completed in 5ft sections (as marked)

Then:

Buy out - 1200/900m Row

Division Modifications:

Intermediate:

Buy in - 1500/1200m Row

Then:

9 Rounds:

Athlete 1 completes 3 wall walks while Athlete 2 is simultaneously handstand holding against the wall.  Once completed, Athlete 3 will perform 15 kb swings #50/35 (Athlete 1 and 2 resting).  

Athletes can alternate as needed. 

Then:

Buy out - 1200/900m Row

Novice:

Buy in - 1500/1200m Row

Then:

9 Rounds

Athlete 1 completes 3 scaled wall walks while Athlete 2 is simultaneously holding a straight arm plank.  Once completed, Athlete 3 will perform 15 kb swings #35/20 (Athlete 1 and 2 resting).  

Athletes can alternate as needed. 

Then:

Buy out - 1200/900m Row

**Athlete 1 reps will only be counted if athlete 2 is still in the hold**

Description Scaled Wall Walk:

Scaled wall walk -  The athlete will start with hands in front of the line (55" from the wall) and will walk up the wall until both hands are on the other side of the line. hte and finish in starting position.