Cruel Summer Crush at F13

12 Min To find a 1 rep Max Of Each Complex:

1 Deadlift + 1 Hang Clean (Squat/Power) + 4 STOH

1 Deadlift + 2 Hang Cleans (Squat/Power) + 3 STOH

2 Deadlifts + 2 Hang Cleans (squat/Power) + 2 STOH

4 Deadlifts + 1 Hang Clean (squat/Power) + 1 STOH

One athlete completes a complex at a time. There will be a 35# bar and a 45# bar the athletes can preload to their first weights prior to the start of the heat. All 4 athletes can help change weights but only 1 athlete on the competition floor at a time lifting. Clips must be used for every lift. Athlete order does not matter but the complexes must stay in the order listed above

Deadlift - no sumo - hands must be outside of feet. Must be touch and go reps, no re-gripping on the ground. No bouncing reps and full extension of the hips and knees with shoulders in line with or behind the hips at the top of each lift. There must be a pause at the top of the last deadlift prior to the first hang clean

Hang Clean - Must be from above the knees - a squat, power, muscle, or split clean is allowed as along as feet are brought back to center and the athlete shows full extention of the hips and knees at the top of each rep. A pause must be demonstrated prior to the first stoh - no thrusters.

STOH - Any press is allowed, strict, push, power, split as long as full extension is reached at the top of each rep and lockout of the elbows, hips and knees, under control is demonstrated and feet are back under center. Please control the bar down as best as possible for safety purposes.

8 Min AMRAP

10 Calorie Echo Bike - all divisions

15 Wall Balls 30/20 - Rx (20/14 - Int) (14/10 Scaled)

All athletes will start in the holding area - 1 athlete works at a time. Order must remain the same the entire workout and go Male/Female/Male/Female.

At the call of Go the first athlete will complete 10 calories on the echo bike as fast as possible - the athlete can not get off the bike until all 10 cals are complete then the athlete will complete 15 wall balls, Males to a 10' target and females to a 9' target, wall ball weights listed above. The athletes hips must pass below parallel at the bottom of each wall ball squat and the middle of the ball must make contact with the target at or above the required height. 

After the 15th wall ball the athlete tags the next person in line, then they start.

12 Min To Complete as Many Reps as Possible of:

10 Toes To Bar (Rx/Int) 10 Med Ball A-Mat Sit Ups 20/14 (S)

10 Dual DB Hang Power Cleans 50/35 (Rx/Int) 35/20 (S)

10 C2B Pull Ups (Rx) 10 Pull Ups (Int) 10 Ring Rows (S)

10 Devils Press 50/35 (Rx/Int) 35/20 (S)

10 HSPU (Rx) 10 Deficit Push Ups (Int) 10 HRPU (S)

**Add 10 reps to each movement once a round is complete

All 4 athletes start in the holding area, 1 athlete works at a time, athletes can switch any time they want by tagging in and out. All reps of one movement must be completed prior to moving onto the next movement.

Toes To Bar - Athlete must start with feet off the gound. The athletes feet must reach behind the vertical plain they are hanging from and both feet must touch the bar between their feet at the same time. 

Med Ball Ab Mat Sit up - The med ball must touch the ground behind the athletes head at the bottom of each rep and touch the ground infront of the athletes feet at the top of each rep

Dual DB Hang Power Cleans - The athlete must stand to full extension prior to their first rep. The hang position is above the knees and the rep is counted when the DBs touch the athletes shoulders and their elbows show in front of the dumbbell. - Do not throw dumbbells down please

C2B Pull Ups - The athlete must start from the hang position and their chest must make contact with the bar below their collar bone at the top of each rep - the athletes arms must reach full extension at the bottom of each rep. Any kipping style is allowed.

Pull UPs - The athlete must start from the hang position and their chin must reach above the bar they are hanging from  at the top of each rep - the athletes arms must reach full extension at the bottom of each rep. Any kipping style is allowed.

Ring Rows - No kipping is allowed. The athletes feet must remain in contact with the plate on the floor their legs and hip must stay in a straight line. Their arms must start straight at the bottom of each rep and their chest must make contact with the rings at the top of each rep.

Devils Press - Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. The athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

HSPU - The athletes full hand must be on the HSPU Mat. The athlete kicks up to lockout position with both heels on the wall and their hips, and arms at full extension. Hips cannot be on the wall at the top of the rep. The athletes head must touch the HSPU mat at the bottom of each rep. The athlete can do strict or kipping hspu

Deficit Push Up - The athletes hands will be on 25# plates. The athlete must start each rep with arms fully locked out and feet no wider than shoulders and must return the the fully locked out position at the top of each rep. The Athletes chest must touch the ground between the plates at the bottom of each rep. The athletes body should move in a straight line with their legs, hips, and chest moving as one.

HRPU -

Elbows must be locked out, with feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking or sagging.The chest must touch the floor at the bottom of each rep.Then the hands must be lifted completely off the ground. The athletes toes must remain on the ground throughout the movement to keep from snaking/kipping

6 Rounds For Time - Time Cap- 12 Min

M/F Partners - Synchronized

6 STOH

9 Front Squats

12 Thrusters 

8 Bar Facing Burpees - Over 45# Bar

135/95 - RX

115/75 - Intermediate

95/65 - Scaled

M/F partners must stay the same and once one rd is complete the pair must switch with the pair in the holding area. Order must remain the same throughout the workout

Synchro - Athletes must both be locked out at the same time at the top of each press. Athletes must be at the bottom and top of each squat together. Athletes must be at the top of the thruster lockout at the same time. For the burpees the athletes chest must be on the ground at the same time and they must cross the bar together.

STOH - Any Press, strict, push, jerk my be used as long as full lockout of the knees, hip and elbows is demonstrated under control at the top of each lift.

Front Squat - the bar must remain in the athletes front rack with 2 hands on the bar. The athlete must pass below parallel at the bottom of each lift and must demonstrate full lock out of the knees and hips at the top of each rep.

Thruster - The athlete must pass below parallel at the bottom of each lift and pass through extension on the hips directly into the press and lock out over head. A separate squat and press is not allowed.

Bar Facing Burpee - The athletes chest must touch the ground at the bottom of each rep. Rx and Intermediate must jump over the bar while Scaled is allowed to step over the bar. The athlete must face the bar. The rep is complete when both athletes cross the bar at the same time.