Box 4 Rox 2024

Starting 5 minutes after the time cap from event 1:

10 Minutes To Establish a Max Combined Weight:

Partner A:

2 Front Squats + 1 Shoulder to Overhead

Partner B:

1 Front Squat + 2 Shoulder to Overheads

These will be taken from the rack, both partners working on the same bar and switching back and forth as desired. You can take as many attempts as you like and move up and down in weight as needed.

Score will be partner A's heaviest successful complex added to partner B's heaviest successful complex at the end of the 10 minutes.

Clips required.

Starting 10 minutes after the time cap from event 2:

For Fastest Time (15 Minute Cap)

Partners Alternating Full Minutes Until All Work Is Completed (Chipper Style) In Order:

RX:

70 Russian Twists With Plate (45/35 lbs)

60 Toes To Bar

50 Box Step Overs With Plate (45/35 lbs)(24/20 inches)

40 Chest to Bar Pull Ups

30 Overhead Plate Lunges (45/35 lbs)

20 Plate Sit Ups (45/35 lbs)

10 Bar Muscle Ups

Scaled:

70 Russian Twists With Plate (25/15 lbs)

60 Hanging Knee Raises

50 Box Step Overs With Plate (25/15 lbs)(24/20 inches)

40 Jumping Pull Ups

30 Overhead Plate Lunges (25/15 lbs)

20 Plate Sit Ups (25/15 lbs)

10 Pull Ups

You will alternate full minutes with a partner, continuing to chip away at the reps.  One partner will be behind a designated line at all times, so when you switch the working partner needs to run out and then the new partner can run in.

Russian Twists: You're holding a plate and tapping it on the ground on either side of your body, every tap counts as a rep.  Feet are OFF THE GROUND for the rep to count. Straight legs are too subjective to judge, so no requirement for leg straightness, feet are just off the ground.

Step overs require two feet to touch the top of the box, but no full extension at the top of the box is required. Hold the plate any way you want.

Overhead plate lunges are in place, either step forward or step back.

Jumping pull ups will be briefed, essentially you will have stacks of plates making it so that your head is at least 6 inches below the bar.

Plate Sit Ups: You're in a butterfly stretch position, the plate touches the ground above your head and then below your feet.

If scaled teams don't have a member who can complete a pull up, their tie break time will be noted when they finish the sit ups.

For Time, with a 12 minute time cap:

4 Rounds:

Partner A

15/12 Calorie Row

15/12 Synchronized Over-The-Rower Burpees

---At The Same Time---

Partner B

15/12 Hang Power Snatches*

15/12 Syncrhonized Over-The-Bar Burpees

Partner A rows while partner B is doing hang power snatches. Those don't need to be synchronized, but both partners must finish before moving on to the synchronized burpees. (One partner may finish early and have to wait for the other partner).  For the synchronized burpees, one partner is over the rower and the other is over the bar.  Partners chests are on the ground at the same time for each rep, making them synchronized.

Switch off roles between partners after each round (i.e., round 2 partner A will be doing snatches and partner B will be rowing), back and forth twice until 4 rounds are complete.

Male divisions are doing 15s, female divisions are doing 12s.

RX Weights (115/75), Scaled Weights (75/55)

Any teams that don't finish before 12:00 will have 1 second added to their score per rep that wasn't complete. If they are in the row/snatch portion, the lowest score between the two will be factored.