Summer Slam Round II

10:00 Minute AMRAP

5 Gymnastics Pulling

5 Squat Cleans

5 Shoulder to Overhead

50 Double Unders

Increase each movement by 1-1-1 each round.  Double Unders remain unchanged

The athlete that starts a movement must complete all reps at that station before moving on.

Rx Standards

C2B Pull-ups, 105lbs barbell

Intermediate Standards

Chin over bar PU, 85lbs barbell

Teams may choose to do double under or plate hops onto a 45lbs plate

Scaled Standards

Ring Rows, 75lbs barbell

Teams may choose to do double unders or plate hops onto a 45lbs plate

Teams of three will take on this workout.  Athletes will work on a 10:00 clock and complete as may rounds and reps as possible.  After each completed round, the required work at each station increases to 6,6,6,50 then 7,7,7,50, and so on.  The score will be total completed rounds and reps in the 10 minute window.

There is no minuimum work requirement for this workout, but the athlete that starts the work at a station must complete all the required reps by themselves before work is allowed to continue.  So for example, lets say a team has made it into the 6th round and is required to do 10, 10, 10, 50.  An athlete must do all 10 reps or 50 double unders and may not split the work with other teammates.  Said another way, if Athlete 1 starts working on the 10 C2B PUL, only she may do the pull-ups on that particular set.  Their is no requirement to change athletes at each movement so the same athlete that does the squat clean station can continue directly into the S2O station so long as she does all the required reps by themselves.

40 Synchro Bar Facing Burpees (Scaled may step over)

40 Synchro Power Snatches 75lbs (65, 55)

40 Synchro Front Rack Lunge Steps 75lbs (65, 55)

40 Synchro Toes to Bar (Toes Above Hips, Weighted Abmat Situps)

12:00 Time Cap

Teams of three will take on this workout in which two athletes work together to complete the synchro movement whie the third athlete rests.  Teammates may switch out at any time when they tag their partner.  All 40 reps must be completed at each station before the team moves to the next station.

Syncro is defined as the following:

For burpees, both athletes must have chest and thighs on the ground at the same time.  Athletes may choose to be on the same side or opposite side of the bar during the burpees so long as two athletes are always working at the same time.

For snatches, the barbells must be fully extended overhead at the same time.

For lunges, athletes will hold the barbell in the front rack and step forward.  Each athletes rear knee must be in contact with the ground at the same time for the rep to count.

Synchro toes to bar - Both athletes toes must touch the bar at the same time

Toes above hips - Both athletes toes must clearly be above the hip crease at the same time.

Weight Sit-Ups - Athletes will each hold a 15lbs plate and both athletes must be in the up position with the plate fully extended overhead at the same time.

On a 3:00 running clock

Each athlete completes all 5 cleans at barbell weights 1-5

Rest any time remaining

On a 4:00 running clock

Each athlete completes all 5 cleans at barbell weights 6-10

Rest any time remaining

On a 5:00 running clock

Each athlete completes all 5 cleans at barbell weights 11-15

Teams of three will take on this workout using a single barbell.  In the first round, athletes will take turns completing a clean at each weight.  Once all three athletes complete a weight, they add weight to the bar and complete the second weight.  This continues for all 5 weights in the first round.  There is a 3 minute time cap for all athletes to complete all 5 weights.  If they finish earlier, they may rest any remaining time and/or stage their barbell and weights for the next round of heavier weights.  Athletes will then have 4 minutes to complete the second round of the clean ladder and 5 minutes to complete the third.

These weights are designed to be very challenging and few, if any, teams will complete the ladder in it's entirety.  In the event an athlete cannot complete a weight, the remaining two team members can continue on the clean ladder without them.  When one of the two remaining members can't complete a weight, the final member may move on without them.  The score will be the sum total of the heaviest weight for each team member.

Rx Weight Standards

Round 1 - 135/95, 155/105, 175/115, 185/125, 205/145

Round 2 - 225/155, 235/160, 245/165, 255/170, 265/175

Round 3 - 275/185, 285/195, 295/205, 305/215, 315/225

Intermediate Weight Standards

Round 1 - 95/65, 115/75, 135/95, 155/105, 175/115

Round 2 - 185/125, 195/135, 205/145, 215/150, 225/155

Round 3 - 235/160, 245/165, 255/170, 265/175, 275/185

Scaled Weight Standards

Round 1 - 75/55, 95/65, 105/70, 115/75, 125/85

Round 2 - 135/95, 145/100, 155/105, 165/110, 175/115

Round 3 - 185/125, 195/135, 205/145, 215/150, 225/155

The Floater

AMRAP 5:00

Weighted Sandbag Run

Max Reps Sandbag over the Bar

Rx Standards

600m Run with 40lbs Sandbag

100lbs Sandbag over 40" bar

Intermediate Standards

600m Run with 40lbs Sandbag

60lbs Sandbag over 40" bar

Scaled Standards

400m Run with 20lbs Medball

60lbs Sandbag over 40" bar

On a 5:00 running clock, teams will begin a weighted run for the requried distance carrying the required weight.  Teams will only carry one sandbag and may switch/share as needed on the run.  Once all three teammates have reentered the gym after completing the weighted run, teammates may begin the sandbag over the bar reps.  The bar will be a barbell secured to the rig in a squat rack at a height of 40" and teamates will throw the bag over the bar, going in a back and forth fashion, switching as needed.  Again, teams will have only one bag and may split/share the work as needed to accumulate as many reps as possible before the time expires.  In the event of a tie in reps, the faster run time will serve as the tie break.