Ocean County Coed Classic 2023

Workout 1 for the 2023 Ocean County Co-Ed Classic is scored in 2 parts. Part A is for load by the female partner and Part B is for time by the male partner.

Part A: The female partner will have 5:00 to establish a 1RM of the complex: 3 Deadlifts, 2 hang cleans and 1 shoulder to overhead. The complex must be done unbroken. The female partner will have time prior to the start to warm-up to a starting weight. The bar can be pre-loaded.

At the 5:00 mark, the male partner will have 5:00 to complete part B. 3 rounds of 12 deadlifts, 9 hang cleans and 6 shoulder to overhead at the weight established by the female partner. Any reps left uncompleted will be one second added to the 5:00 time cap.

Standards for the deadlift - The bar starts on the ground and is credited when the athlete stands to full extension of the hips and knees. Shoulders should be in line with the hips and knees. The bar then returns to the ground and the athlete repeats the process. If the athlete does not fully extend or bounces the bar to start the next rep, that rep will not count.

Standards for the hang clean - Starting at the top of the deadlift and staying above the knee, any style of hang clean is allowed. The athlete must catch the bar in the front rack position with elbows clearly through the line of the bar. If an athlete performs a hang power or squat clean, the athlete must stand to full extension before the rep can count.

Standards for the shoulder to overhead - the bar must start on the shoulder and can be pressed overhead in any way; strict press, push press, push jerk or split jerk. Athlete’s biceps should be in line with their ears at the top of the rep and must make contact with their shoulders at the bottom of the rep. If an athlete performs a push jerk or split jerk, they must stand to full extension with both feet in line, prior to bringing the bar back down, in order for the rep to count.

Workout 1 for the 2023 Ocean County Co-Ed Classic is scored in 2 parts. Part A is for load by the female partner and Part B is for time by the male partner.

Part A: The female partner will have 5:00 to establish a 1RM of the complex: 3 Deadlifts, 2 hang cleans and 1 shoulder to overhead. The complex must be done unbroken. The female partner will have time prior to the start to warm-up to a starting weight. The bar can be pre-loaded.

At the 5:00 mark, the male partner will have 5:00 to complete part B. 3 rounds of 12 deadlifts, 9 hang cleans and 6 shoulder to overhead at the weight established by the female partner. Any reps left uncompleted will be one second added to the 5:00 time cap.

Standards for the deadlift - The bar starts on the ground and is credited when the athlete stands to full extension of the hips and knees. Shoulders should be in line with the hips and knees. The bar then returns to the ground and the athlete repeats the process. If the athlete does not fully extend or bounces the bar to start the next rep, that rep will not count.

Standards for the hang clean - Starting at the top of the deadlift and staying above the knee, any style of hang clean is allowed. The athlete must catch the bar in the front rack position with elbows clearly through the line of the bar. If an athlete performs a hang power or squat clean, the athlete must stand to full extension before the rep can count.

Standards for the shoulder to overhead - the bar must start on the shoulder and can be pressed overhead in any way; strict press, push press, push jerk or split jerk. Athlete’s biceps should be in line with their ears at the top of the rep and must make contact with their shoulders at the bottom of the rep. If an athlete performs a push jerk or split jerk, they must stand to full extension with both feet in line, prior to bringing the bar back down, in order for the rep to count.

Teams will have 15:00 to complete the following: 

Partner A: 365m ruck run 100/80

Partner B: Echo Bike for calories

12 synchro burpees over the ruck bags then switch 

Partner A: Echo bike for calories

Partner B: 365m ruck berm run

12 synchro ruck facing burpees

Then 

2K ski partitioned as desired

Partner A runs the 365m berm run (RX and Masters run with a Rucksack as listed, Intermediate teams do not) while partner B rides the Echo Bike for calories. When partner A returns their Rucksack to the mat or returns from the run, ALL divisions will do 12 synchro burpees over the ruck bags. After the synchro burpees partners switch and complete the work listed. When partner B returns from their run, the team does 12 more synchro burpees over the ruck bags. Following the 12 burpee over the bag, the athletes receive 2 scores for time and calories. Teams move directly into the 2k ski for time. Any distance remaining on the ski during the 2k ski will result in a score of 0:00 for the 2k ski. Rollover meters count towards time.

Workout 2 for the Ocean County Co-Ed Classic is scored in 3 parts. Part A is the time to complete the relay, part B is the total number of calories on the Echo Bike upon the completion of the relay and Part C is the time to complete the 2k Ski at the end.

Workout Flow - Teams will have 15:00 to complete the following: 

Partner A: 365m ruck run 100/80

Partner B: Echo Bike for calories

12 synchro burpees over the ruck bags then switch 

Partner A: Echo bike for calories

Partner B: 365m ruck berm run

12 synchro ruck facing burpees

Then 

2K ski partitioned as desired

Workout 2 for the Ocean County Co-Ed Classic is scored in 3 parts. Part A is the time to complete the relay, part B is the total number of calories on the Echo Bike upon the completion of the relay and Part C is the time to complete the 2k Ski at the end.

Workout Flow - Teams will have 15:00 to complete the following: 

Partner A: 365m ruck run 100/80

Partner B: Echo Bike for calories

12 synchro burpees over the ruck bags then switch 

Partner A: Echo bike for calories

Partner B: 365m ruck berm run

12 synchro ruck facing burpees

Then 

2K ski partitioned as desired

With a 12:00 time cap, teams must complete; 150 wallballs (partitioned however the team wants), 100 calories on the rower (partitioned however the team wants) and 300 double unders (teams must tag out every 50 reps). RX teams will use a 30# or 20# ball. Masters will use a 20# or 14# ball. Intermediate will use a 20# or 14# ball and do 300 single unders, still tagging out every 50 reps.

Work must be completed in order, but can be partitioned anyway while you are working on that part until it is over.

For Time:

3 rounds of 

15 Handstand Pushups

15ft Partner Sled Drag

Then

45ft Handstand Walk - One partner works while the other bear hug holds a sand bag or D-Ball

RX as written (325# sled)

Masters - 10 HSPU, 250# sled

Intermediate - 10 Ring pushups, 230# sled, 8 wall walks to a 12 inch tape line