Girls Gone Rx Denver

Workout No. 1:  Clueless

With a 10 minute running clock:

Athlete 1: 5RM Front Squat

Athlete 2: 3RM Thruster

Athlete 3: 1RM Clean

Any Athlete: Max Calories on Rower

Score: A1 5rm + A2 3rm + A3 1rm + Calories

Workout No.2:

AMRAP in 12 Minutes:

10 Front Rack Alternating Dumbbell Forward Lunge Steps 2x35lbs (BAM: 2x25lbs)

12 Medicine Ball Passover 20lb Medicine Ball, 30” (BAM: 14lb Medicine Ball, 30”)

60 Double Unders (BAM: Single Unders)

Details:
* FR Alt Dumbbell Lunge Steps: Athletes will hold their dumbbells in a front rack position with the head of each dumbbell touching the top of the Athletes shoulder. A full grip must be maintained throughout the movement. Athletes must take a forward step, touch the knee to the ground (or to an abmat), and back to a full standing position with hips and knees fully extended for 1 repetition; Athletes will complete 5 reps on each leg, alternating (10 total reps). 
* Medicine Ball Passovers: Two Athletes will be facing each other with a box laid on the ground so that Athletes are 30” apart. The Athletes feet must be touching or behind the box at all times. Athletes have the choice to use a AbMat or not. An Athlete will start with a medicine ball seated, lay back so that the ball comes in contact with the ground behind their head, and sit-up and throw the ball to the other Athlete for 1 repetition. Athletes have the choice to throw the ball as they sit-up, or sit-up and throw the ball.

Score: Repetitions

Workout No. 4: Drive Me Crazy

AMRAP in 7 minutes:

               Max Cals on Air Bike*     

*1 Athlete works on the bike at all times, 2 Athletes hold a Barbell** at the top of the deadlift. Athlete on bike can only work if the barbell is being held by two athletes. 

** RX = 265lb Barbell 

** BAM = 215lb Barbell

Details:

* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want.

* 1 Athlete will be completing Calories, 2 Athletes will be holding a Barbell at the top of the deadlift. 

* Overhand, Underhand, and Switch Grip are all acceptable. Athlete may also cross arms if needed to level out the barbell for mix height teams. 

* Assisting holding the barbell in any other way besides the use of the athletes hands will not be allowed (legs, straps, etc). Athletes must be standing with their knees, and hips open/extended with their shoulders behind the barbell.

* Score = Cals

Every $1 raised equals 1 point. Donations can be made and found here-

https://fundraise.brightpink.org/ggrxdenver2021

Fundraising cut off is noon the day of the event for scoring purposes

Workout No. 3

With a 10 minute Running Clock:

For Time:

18-15-12-9-6-3

Pull Ups (BAM: Ring Rows)
Team Synchro Burpees

Bonus with Remaining Time:

         Max Rep Bar Muscle Ups (BAM: Pull Ups)

         1 rep = 1 second off workout time

Details:

Pull-Ups: An Athlete will hang from the pull up bar with feet free from the ground and arms fully extended. The Athlete will then pull themselves to the top of the pull-up bar. At the top of the movement, the chin must clearly be over the height of the pull-up bar and break the horizontal plane of the bar for 1 repetition. An Overhand, Underhand, or mixed grip are all allowed if the standard is met.

Ring-Rows: The bottom of the rings will be set to 3ft off the ground. The Athlete will stand directly underneath the pull-up bar and lean back leaving their feet in place until their arms are straight. The Athlete will begin the movement with straight arms and both heels on the ground. The Athlete will then pull the rings to touch their ribs for 1 repetition. The Athlete must maintain a straight planked body position with knees locked out and with no sagging of the hips throughout the movement.

Synchro Team Hand Release Burpees: All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands over head and clap. Once all 3 athletes have clapped their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head and clapping. Hips and Knees must be fully extended during the jump, with hands touching clearly over the Athletes head. Judges will mark the synchro component of the burpee when all 3 athletes have released their hands at the same time at the bottom; Athletes may get to the ground and complete the repetition with the jump at different speeds.

* Athletes are not required to complete bar muscle ups for the Rx division, or pull ups for the BAM division, to complete this workout. These repetitions are for a bonus score lowering the teams deadlift/burpee workout time. 

* Time Cap: 10 minutes