South GA Kids Merry Fit-Mas

13 & Under Rx

4 min AMRAP

6 Burpee Shuttle Runs 20ft

3 Handstand Push-Ups

-OR-

9 Shoulder to Overhead #75/55

13 & under Scaled, 10 & Under

3 min AMRAP

Burpee Shuttle Runs 20ft

Burpee Shuttle Runs: Begin standing. Drop to the floor- chest and thighs must touch the floor while facing the tape line, hands must be behind the line. Then return to standing with both feet behind the line. Finally run 20ft until both feet are past the opposite tape line. Turn around to face the tape line to complete next rep. The rep is complete when both feet pass the tape line. 

Handstand Push-Up: To a 1" Riser (ABMAT). The rep begins with both heels on the wall, elbows fully locked out, and the hips stacked over the shoulders. The head must decend to touch the riser, and the athlete must return to an elbows locked out position with both heels on the wall to complete the rep. The athlete must show a supported controlled position at the beginning and ending of each rep.

Shoulder to Overhead: a strict press, push press, push jerk, or split jerk may be completed to move the barbell from the front rack position to the overhead position. At the top of the rep the athlete must reach full extension of the hips, knees, and elbows with the barbell supported over the middle of the feet. *3 reps must be complete to = 1 rep for scoring. 

13 and Under Rx

(Part A) 5 min AMRAP

1-2-3-4-5-...

Lateral Burpees Over Bar

Thrusters #65/35

Toes-to-Bar

-Then-

(Part B) 3 min to find:

Max Clean & Jerk

(Boys will use a #35 barbell, Girls will use a #15 barbell)

13 and Under Scaled

(Part A) 5 min AMRAP

1-2-3-4-5-...

Lateral Burpees Over Bar

Thrusters #35/25

Knees-to-Chest

-Then-

(Part B) 3 min to find:

Max Clean & Jerk

(Both Boys and Girls will use a #15 barbell)

10 and Under

(Part A) 5 min AMRAP

1-2-3-4-5-...

Lateral Burpees Over Bar

Thrusters #10/10

Knees-to-Chest

-Then-

(Part B) 3 min to find:

Max Clean & Jerk

(Both Boys and Girls will use a #5 barbell)

After Part A:

Part B: 3 min to find- Max Clean & Jerk

13 & Under Rx

50/45 Calorie Row 

40 alt. DB Snatches #30/20

30 Box Jump Overs 20"

20 Deadlifts #95/65

10:00 CAP

13 & under Scaled

40 Calorie Row

40 Alt. Dumbbell Snatches #20/10

30 Box Get Overs 20"

20 Deadlifts #45/25

10:00 CAP

10 & under

30 Calorie Row

30 Alt. DB Snatches #5/5

30 Parallet Jump Overs 10"

30 Kettlebell Sumo Deadlifts #18/18

8:00 CAP

Row: Athletes may begin seated on the rower. Athletes may not touch the handle until 3..2..1..go. Athletes must complete 50 calories before standing from the machine.

Alt. Dumbbell Snatches: only 1 head of the dumbbell must touch the ground. The dumbbell must reach full lockout of the knees, hips, and elbow and be inline with the shoulders and hips in the overhead position. Each rep must alternate hands. Athletes may not use the non-working hand for assistance; only one hand on the dumbbell. The non-working hand may not assist on the leg. Dropping the dumbbell from overhead will result in a no-rep

Box Jump Overs: on a 20" box. A two foot take off, two foot landing, and a step down is required. The athletes do not have to stand or reach a hip extension on top of the box.

Box Get Overs: on a 20" box. Athletes may jump or step up and must step down. Two feet must be on the box before the step down. The athletes do not have to stand or reach hip extension on the top of the box.

Parallet Jump Overs: the parallet stands 10". Athlete may jump laterally or forward facing. A 2 footed take off and landing is required. Athlete must clear the parallet without making contact. 

Deadlifts: Rx 13 & under Boys will use a #45 barbell, Rx 13 & under girls will use a #35 barbell. Scaled 13 & under boys and girls wil luse a #15 barbell. The rep begins with both plates on the floor and is completed when the hips and knees reach full extension and the shoulders are stacked over the hips. Bouncing the barbell, or any other act of creating momentum from the decent, will result in a no-rep.

Kettlebell Sumo Deadlifts: Both 10 & under boys and girls will use an #18 kettlebell. The rep begins with the kettlebell on the floor set between the feet, and is completed with the hips and knees reach full extension and the shoulders are stacked over the hips. Bouncing the kettlebell, or any other act of creating momentum from the decent, will result in a no-rep.