FITVILLE Aruba - Leaderboard

Swim – Run – Swim: RX For time: Intermediate: Swim 400 meters Swim 200 meters Run 2 KM Run 2 KM Swim 400 meters Swim 200 meters Athletes team will start at the starting line, running toward the ocean and swim the distance required in meters around designated area, Run 2 KM around the Hilton Hotel, then return along the same swim course to the finish line. RX athletes will be running with a object. The athlete’s Team score is the total time it takes for them to complete the event. Time cap: 60 minutes Description: The team has 60 minutes to complete the event. At the call of “3, 2, 1 … go,” all 3 athletes will start running towards the water the group as a team needs to swim around the designated course as soon the athletes get out of the water, as a team they need to run 2 kilometers together around designated area and then return along the same swim course to finish line.

RX: 4 min amrap 40-ft handstand walk Intermediate: 4 min amrap Double unders — Rest 1 minute — At the call of “3, 2, 1 … go,” Each athlete needs to complete 40-ft handstand walk. Athletes can alternate after each completed 40-ft section for max distance in 4 minutes.

RX + Intermediate 13 minutes to establish: 7-rep-max front squat Order: All together Time cap: 13 minutes 13 m Prior to each lift, the performing athlete must face the Judge and state the weight they are about to attempt. The athlete may then proceed with their Front Squat attempt. Only one athlete can work at a time. Each athlete may make multiple attempts. However, all athletes must establish their 7-rep max within the same 13minute period.

Time cap: 14 minutes RX: 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell overhead squats #70/50 Intermediate: 100 Pull up w/ teammate in hang 75 toes-to-bars w/ teammate in hang 100 dumbbell overhead squats #50/35 Scaled: 100 Jumping pull up w/ teammate in hang 100 Knee raise w/ teammates in hang 100 1 arm dumbbell alternating power Snatch #35/20 Hero: 75 Pull up w/ teammate in hang 150 Hand release Push up w/ teammate in hang 100 1 arm DB alt power Snatch #35/20 Description: At 3-2-1 go the first two athletes will move toward the pull up bar to complete 125 chest to bar pull up. One athlete will be hanging from the bar and one athlete will be resting. When the team decides to rotate the athlete that was hanging will now perform chest to bar, athlete who was resting now hangs on the bar and the athlete that was performing chest to bar rests. When 125 reps is completed now athletes will start performing 100 Toes to bar one athlete will be working, one hanging, one resting. The team will rotate the same matter as before. With the 100 TTB complete athletes will advance to the dumbbell and complete 100 dumbbell overhead squat. When the overhead squat is complete the 3 athletes will run to the finish line to finish the workout.

For time, with one team member completing each portion: RX: Intermediate: Karen + Double Unders: Karen: 150 Wall-Ball shots 150 Wall-Ball shots #20/10-ft. target #14/9-ft. target #20/10-ft. target #14/9-ft. target 15 DU Penalty when ball is dropped Heavy Grace: Grace: 30 clean and jerks #165/115lb. 30 clean and jerks #125/85 Randy: Randy: 75 snatches #75/55 75 snatches #65/45 Scaled: Hero: Karen: Karen: 150 Wall-Ball shots 150 Medball Thruster #20/14 #14/9-ft. target #10/9-ft. target Grace: Gracesita: 30 clean and jerks #75/55. 45 burpee box jump over with 1 DB #50/35 Randy: Randy plus: 3 rounds 75 snatches #55/35 25 plate ground to overhead #44/33 10 KB swing #45/36

RX: Intermediate: 150/135 calorie row 120/105 calorie row 30 Power snatch #155/95 30 Power snatch #115/75 25 Squat Clean #225/145 25 Squat Clean #155/95 20 Deadlift #335/235 30 Deadlift #225/145 Scaled: Hero: 100/85 calorie row 100/85 calorie row 30 Power snatch #75/55 100 weighted sit up med ball #20/14 25 Squat Clean #115/75 75 shoulder to OH #95/65 30 Deadlift #155/95 50 Deadlift #155/95 Athlete 1 will go to the rower and start rowing for calories. In a team effort the team need to complete the amount of calories together 1 athlete works 2 athlete rest. When complete with the amount of calories the team can move to station 2 and complete 30 power snatch in the same sequence. When the 30 snatch are completed they move to station 3 with the barbell load correct amount of weight to the bar and start performing 25 squat clean in the same sequence. When the team completed 25 squat clean they move the bar to the last station load the weight needed and finish the workout with 30 deadlift. Team time is when all three athletes crossed the finish line.

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