Girls Gone Rx Cincinnati

Workout No. 4: Are We Done Yet 

AMRAP in 8 minutes:

      50 Double Unders (BAM = Single Unders)
      10 Box Jumps 20”
      10 Partner Medball Toss 20lbs over 20” box (BAM = 14lbs over 20” box)

Notes:

* There is no minimum or maximum work requirement, and Athletes may switch out at any point.

* 1 Athlete will be working at a time for the Jump Rope/S2OH and Box Jumps, 2 Athletes will be working the Partner Medball Tosses.
* Double Unders: Rope will pass under the Athletes feet twice for every jump. Forward double unders only. 
* Single Unders: Rope will pass under the Athletes feet once for every jump. Forward single unders only. 

* Box Jumps: Athlete will begin standing on the ground and jump with two feet to the top of the box. The athlete will then stand up in control with their knees and hips fully extended. The BAM division may step up on to the top of the box with the same standard at the top of the box. 

* Partner Medball Toss: Two Athletes will be on the ground facing each other with a box between them set up 30” in length and 20” tall. Athletes will keep their feet in contact with the box as they bring the medball behind their head and touch the ground. The Athlete will then sit up and toss the ball to their partner on the other side of the box (30” away) for 1 rep. Athlete may throw the ball as they sit up or after they sit up. 

* Score = Reps

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Workout No. 2: Push The Limit

For Time:

               100        Cals on Air Bike

               80           Cals on Rower

               60           Lateral Burpees over Rower        

Notes:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want. 

* Only 1 athlete may be working at a time, but athletes may rotate in/out whenever needed. 

* All reps of the movement must be completed before moving onto another movement. Workout must be completed in order, as written. 

* Athletes do not need to reach full extension when jumping over the rower. However, the athlete must jump with 2 feet with their entire body over the rower as they jump to the other side. 

* Time Cap: 15 minutes

* Score = Time or Completed Reps

Workout No. 3: Stay in Rhythm 

For Time: 

               50 Syncro Toes to Bar (BAM = Hanging Knee Raises)
               40 Front Squats 95lbs (BAM = 65lbs)
               50 Syncro Toes to Bar (BAM = Hanging Knee Raises)

               40 Overhead Squats 95lbs (BAM = 65lbs)

Notes:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want. 

* 2 Athletes will be working at a time during the syncro Toes to Bar (or Hanging Knee Raises if you’re in the BAM division). 1 Athlete will be working at a time during the Front Squats and Overhead Squats.  

* All reps of the movement must be completed before moving onto another movement. Workout must be completed in order, as written. 

* Syncro T2B/Knee Raises: Both athletes will begin the movement free hanging from the pull-up bar with their body in full extension. Both athletes will then begin the movement with the BAM division finishing with both athletes raising their knees above their hip crease at the same time for 1 rep. Once both athlete touch both of their feet to the bar at the same time 1 rep will be counted for the Rx division.
* During the transitions with the front squats and overhead squats, the barbell must be brought back down to the ground first, then another athlete may pick up the bar and begin. Athletes may not hand the barbell to another athlete.     

* Time Cap: 15 minutes

* Score = Time or Completed Reps (If Time Capped)

Workout No. 1: Triple Threat

10 Minutes total for the team to establish:

Athlete 1: 1rm Clean

Athlete 2: 1rm Clean

Athlete 3: 1rm Clean

Notes:

* Athletes may rotate throughout the 10 minutes and go in any order

* The Team has 10 minutes total to use as needed to get each Athlete to establish their required 1rm

* Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; no hang cleans. 
* Collars must be used on the barbell every attempt.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb clean, one additional pair of 45lb plates will be given to the team. 

* Score = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean