401 Summer Throwdown

Each athlete will perform: 

• 1 min AMRAP Wallballs 
• 1 min AMRAP alt. DB Snatches 
• 1 min AMRAP Overhead Squats 

Flow:

• At the go signal, one athlete will run out and perform 1 minute of Wallballs.
• They will then advance to perform 1 minute of alternating DB Snatches.
• They will then advance and perform 1 minute of Overhead Squats. 
• Once the 60 second is up, they will run to their start mat and tag the next athlete, who will follow the same format. 
• This will continue for 12 minutes, giving each athlete 3 minutes on the floor to perform as many reps as possible. 

At the end of the 12 minutes, the total repititions completed is the team score. 

• Athletes may go in any order they choose. 
• There is no mimimum work requirement. If an athlete cannot perform a station to standard, that is ok, they will simply do the best they can on the other stations. 

Standards: 

• Rx:
  • Wallball: 20/14
  • DB: 50/35
  • Overhead Squat: 135/95
• Sc: 
  • Wallball: 14/10
  • DB: 35/25
  • Overhead Squat: 95/65

Event 1: Bear Complex Ladder

Bear Complex;
-1 Clean
-1 Front Squat
-1 Shoulder to Overhead
-1 Back Squat
-1 Back Rack Shoulder to Overhead

*A Squat Clean will NOT count for the first two lifts. If a Squat Clean is performed, an additional Front Squat must also be performed.

*Thrusters are NOT allowed; there must be a clear finish after each squat, before each jerk.

*Any Shoulder to Overhead WILL be allowed.

Athletes will progress through a series of preset barbells, on a 60-second interval, completing one Bear Complex, until they have finished the final barbell or they cannot complete the Bear Complex.

Athletes will have 45 seconds to COMPLETE their complex. This does NOT mean 45 seconds to get the barbell off the ground; it means the complex must be finished and counted by the 45 second mark on each minute.

There are 10 stations, each worth 1 point. Once each athlete has gone through the ladder, the total points will be added for a team score.

The tie breaker will be the team's heaviest lift's time. After each complex, the time it takes to complete will be recorded. If Team 1 ties Team 2, then the heaviest lift of Team 1's time will be measured up against the heaviest lift of Team 2's time to break the tie.

So, if:
-Athlete 1 makes it through Bar 5
-Athlete 2 makes it through Bar 8
-Athlete 3 makes it through Bar 6
-Athlete 4 completes the ladder (Bar 10)
-Their score will be 29 points. (5+8+6+10=29).

Scaled Barbells: (male/female)
1) 75/55
2) 85/65
3) 95/70
4) 105/75
5) 115/85
6) 125/90
7) 135/95
8) 145/105
9) 155/110
10) 165/115

Rx Barbells: (male/female)
1) 115/85
2) 135/95
3) 155/110
4) 175/125
5) 195/140
6) 215/150
7) 235/165
8) 255/175
9) 275/185
10) 295/200

Rx:

AMRAP 15

-10 Synchronized Burpees Over Line

-50 Toes to Bar 

-10 Synchronized Burpees Over Line

-50 True North KB Swings  70/53

-10 Synchronized Burpees Over Line

-50 Thrusters 115/85

-10 Synchronized Burpees Over Line

-50 foot Handstand Walk (5 foot minimum sections)

Sc:

AMRAP 15

-10 Synchronized Burpees Over Line

-50 Hanging Knee Raises

-10 Synchronized Burpees Over Line

-50 True North KB Swings  53/35

-10 Synchronized Burpees Over Line

-50 Thrusters 75/55

-10 Synchronized Burpees Over Line

-50 foot Bear Crawls 

For both divisions: 

-The 10 Burpees must be done by all teammates. All 4 chests must be on the ground at the same time, with hands and chest clearly behind the line. Stepping OR jumping over the line will be permitted; there is no standard for crossing the line. In this case, are checkers pieces, all doing the same thing! 

-For the 50-rep movements, athletes may tag team whenver they choose, however they choose. One athlete will work while 3 athletes will remain at the Burpee area. ALL TRANSITIONS MUST BE BEHIND THE BURPEE LINE. In this case, you are chess pieces, using your team's skill set however you decide! 

*There is NO minimum work requirement for any of the 50-rep movements. An athlete may completely skip several elements. However, all athletes must complete the 10 Burpees together. 

This event is a 5 minute AMRAP, with a Synchronized PVC Squat EMOM.

Athletes will begin in a square of their choice. At the "go" signal, athletes will pick up the pipe and start their squats. The PVC is not weighted; it is simply there to synchronize the team. Everyone's hands must be on the pipe. Due to possible height differences, the pipe does NOT have to touch everyone's back. (If one athlete is much shorter than a teammate, that is OK, but their hands must still be on it)

The Rx division will increase their Squats by 5 reps, going 5/10/15/20/25

The Scaled division will increase their Squats by 4 reps, going 4/8/12/16/20

Once the squats are finished, the team will use the remaining time in that minute to AMRAP the ball back and forth.

• All athletes may have ONE ball on their person. (4 balls per team)
• Athletes do NOT have to chase wild hits if another ball can be played
  • If all four athletes lose their balls due to wild hits and none have been retrieved, they'll be in trouble. So, communicate!
• Athletes may serve from anywhere within their box; they do NOT have to serve from behind the back line, as in regular pickleball. 
• The ball MAY bounce once and be returned, as in normal pickleball. 
  • The ball does NOT have bounce; it can be hit directly back. 
• A successfully served ball will count as 1 rep.
• A successfully returned ball will count as 1 rep.
• A hit out of bounds or in to the net will be a NO REP. 
• Any athlete may serve to start a volley, at any time during the minute. 
  • So, if one athlete begins the volley, and the ball eventually goes wild, any other athlete can take their ball and serve it up to start a new volley. 
• Athletes must stand behind the front line while waiting for a ball; they cannot stand by the net in the "kitchen"
  • If a ball lands short, in the kitchen, an athlete may step over the line to play it.

At the end of the 5 minutes, the total successful serves and returns will be the team score. 

8 minute AMRAP

-at 0:00, 2:30 and 5:00, teams will run

-250 meters for Rx, 200 meters for Scaled

Once all team members are on the court, they will use the remaining time in the time blocks to volley the ball. 

At the end of the 8 minutes, the total volleys will be the team score.

• Round 1: volleys can be made anywhere on the court, as close to the net as needed
• Round 2: volleys can be ANYWHERE BEHIND THE FIRST LINE, which will be 5 feet away from the net. 
• Round 3: volleys can be anywhere behind the SECOND LINE, which will be 10 feet away from the net. 
• A serve that lands in bounds will count if it is hit in a way that suggests it was an attempted volley (anywhere on the court, behind the first line on the second round, and behind the second line in the third round) 
  • You cannot catch a serve in bounds for a point; a return must be attempted
  • If you attempt to return a serve and hit it out of bounds, that serve will count as one point
• A return over the net that lands in bounds will count as 1 point
• Teams may hit it directly over or bump/set to each other
  • If setting each other, the ball must go over the net within 3 hits
  • If teams bump/set to each other, all hits must be made in bounds, or behind the designated lines in rounds 2 and 3