Southbelt Throwdown

Chuy's Lift Off

E1:30MOM X 9 MIN (You go I go)

1clean+ 1Hang clean+ 1S2OH

(0-1:30)155/95 Scaled 95/65

(1:30-3)185/125…………115/75

(3-4:30)225/145………..135/85

(4:30-6)245/165………..155/95

(6-7:30)275/185………..185/105

(7:30 -9) YOU PICK YOUR WEIGHT

If you partner gets knocked out, the other can continue

Score is total combine score

At the count of 3..2..1.. GO teams will have 1:30 to both complete this complex:

1 clean + 1 hang clean + 1 shoulder to overhead

-Both athletes MUST complete the complex before the 1:30 interval is finished.

-Both athletes MUST have the weight stood up and completely locked out overhead BEFORE the interval is complete. You CANNOT be in the middle of the complex when the time runs out.

-Once you pick up the bar, you MUST complete the entire complex without dropping the bar for the rep to count.

-Power cleans and squat cleans are permitted

-Hang Power cleans and Hang Squat cleans are permitted.

-Strict press, push press, push jerks, and split jerks are permitted.

-Your final score is the last completed weight from both team members

-If one athlete doesn’t complete the weight, their partner can still continue throughout the workout.

-If one or both team members make it to the last bar, you can decided what your final weight will be.

El Segundo Race to The Finish

3 Rounds For Time

8 Minute Time Cap

RX

15 Synchro Toes to Bar

10 Partner Deadlifts 355/245

15 Synchro Bar Facing Bupree

Scaled

15 Synchro Sit Up

10 Partner Deadlifts 225/155

15 Synchro Bar Facing Burpee

Description & Standards

At the count of 3..2..1..GO athletes will make their way to their prospective ab movement

-Toes 2 Bar: Athletes begin by hanging from the pull up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand grips are all permitted. The rep is credited when both feet from each athlete contact the bar at the same time. Any part of the athletes feet can come in contact with the bar for the rep to count

-Sit-Ups: Athletes will sit facing each other with a wall ball in-between them (wallball will be on the floor). Athletes feet will be together in the butterfly posion. Rep will begin at the top, with both athletes hands touching the wallball. The athletes must lay back, both hands touch the ground above thier heads. Rep will be credited when both athletes return to the top with both hands touching the wall ball. The synchro portion is only at the top (when both athletes are touching the wall ball). 

-DEADLIFTS: Athlete’s will both deadlift the same bar at the same time. Rep begins with the bar on the ground and finishes when both athletes standing tall, hips fully extended, knees locked out, touch and go is permitted. Grips are NOT premited on the deadlifts.

-BURPEES: Rep begins with both athletes laying flat on the ground and is completed when both athletes get over the bar. Jumping over and stepping over the bar is permitted. The synchro portion being judged is when both athletes chest are on the ground at the same time.

The Alpha Sprint

10 Minute AMRAP

You Go, I Go Format

RX

50 Double Unders

7 Thrusters 135/95

5 Chest To Bar Pull Ups

Scaled

50 Single Unders

7 Thrusters 85/55

5 Hang Cleans 85/55

At the count of 3-2-1… GO, athlete 1 will begin the 1st of 10 total rounds with their 50 double unders or 50 single unders. 

Each athlete must complete an entire round before the next athlete begins. This is a You-Go-I-Go style workout.

Standards

-DOUBLE UNDERS- rope must flow under athletes feet twice in order for the rep to count

-SINGLE UNDERS- ropes must flow under athletes feet once in order for the rep to count

-THRUSTERS- The first rep of each set, the bar will start on the ground. The bar can be cleaned or squat cleaned. Athletes must squat below parallel and finish with the bar fully extended over head. Arms, knees, hips must be locked out and the athletes head must be through. Athletes may not jerk the bar over head. It must be one fluid motion from the squat to overhead press.  After the first thruster, you do not have to clean the bar again. Continuous thrusters are permitted

-CHEST TO BAR- athletes must begin with elbows fully extended and chest must touch the rig.

-HANG CLEANS- movement begins with athlete standing tall, arms, legs, and hips fully extended with the bar in the hang position. Rep is credited when athlete is standing fully extended with hips and knees locked out, elbows in front of the barbell, and the bar is in the front rack position. The first rep must start from the hang positon, not the ground.

TYR 

Floater

AMRAP

For Time: 2 Minutes

Max reps of sandbag over 30" box

Sandbag weight

RX - 150/100

Scaled - 100/70

IMPORTANT: The floater must be complete by the end of the last heat of the second workout. Scores will not be live online untill all scores have been entered.

Athletes will stand on opposite sides of box.

At 3, 2, 1 go. Athlete 1 will pick up the sandbag (any way they want) and move the sand bag over the top of the box. Athlete may set the sandbag on top and push over or toss it over completly. Once sand bag is on the opposite side floor. Athlete 2 will preform the same movement. Athletes will continue this for the max amount of reps in 2 minutes.

Please remember in the event of a tie for a podium spot, this score will be the first tie breaker.