Workout 4
RX:
120FT Weighted Walking Lunge 50# DB
*Each member must do 40FT
*Resting partners must be in Wall Sit
120 Weighted Box Step overs 20”
60 HSPU
 
BAM
120FT Weighted Walking Lunge 35# DB
*Each member must do 40FT
*Resting partners must be in Wall Sit
120 Weighted Box Step overs 20”
60DB Push Presses 2x20#
 
Score: Total time to complete the workout
Time Cap:
 
At the sound of 3,2,1,go…All three athletes will run into their lane. Athlete 1 will move to the DB while the other two will move to the back wall and get into a wallsit position. Athlete 1 will pick up the DB and lunge 40 feet.  If at any time during the lunge, an athlete on the wallsit comes out of position, the lunging athlete must stop their progress until both athletes are back in their wall sit position. When both feet have crossed the line at the end of the 40 feet, they will place the DB down on the ground, change places with athlete 2.  Athlete 1 and 3 will assume the wallsit position and athlete 2 will lunge the 40 feet.  Once both feet of athlete 2 have crossed the line at the end of the 40 feet, they will place the DB on the ground and change places with athlete 3.  Athlete 1 and 2 will assume the wall sit position and athlete 3 will lunge the 40 feet.  Once athlete 3 has both feet cross the line at the end of the 40 feet, all three athletes and the DB will move to the 20” box where they will start their step overs.  Once the 120 step overs are complete, the athletes will move to the HSPU wall and perform 60 HSPUs.  Once the athletes have finished their 60 HSPU, all three athletes will run to the finish box and time will be called.  The team’s score will be the total time it takes them to complete the workout.  Teams not completing the workout will be scored CAP+ one rep for every rep not completed plus 1 for not making it to the finish box.
 
Movement Standards:
 
Walking Lunge:  The athlete will start with both feet behind the line.  They may hold the DB however they would like.  The athlete will lunge forward with one leg such that the back knee of the trailing leg touches the ground.  They will then stand up and bring the back foot parallel to the front foot. The athlete will the lunge again and repeat until they complete the required distance.  At the turn around point, both athletes feet must completely be across the taped line and the athlete be at full extension for that rep to count.  For any failed reps, the athlete will return to their previous position (judges call) to start that rep again.  At no point during the lunge can the athlete’s hands touch the ground or their legs.  Contact will result in a no-rep.  Athletes may also not rest the DB on their legs during the lunges.
At the end of the lunge or if an athlete chooses to take a break, they must place the DB on the ground.  Any dropping of a DB from a height higher than the knee will result in an immediate 5 burpee penalty.
 
WallSit:  Athletes will sit tall with their backs against the wall and their knees and hips in a 90-degree position.  The athlete must keep their hands off their knees and the back in contact with the wall at all times. 
 
Weighted Box Step Overs:  Holding the DB however they chose, the athlete will step up onto the box.  Both feet must make contact with the top of the box, however the athlete does not have to hit full extension.  The athlete will ten steop off the other side and the rep is complete when both feet are in contact with the ground on the opposite side of the box to where they started.
 
HSPU:  The rep starts with the athlete in in inverted position with their arms locked out and their feet against the wall.  The athlete will lower themselves down to the ground to where their head will make contact with the mat and then they will press themselves back up to a locked out position with their arms and their feet in control against the wall.  The  reps can be performed strict or kipping.
 
DB Push press:  The athlete will have a dumbbell in each hand.  The athlete will give a small dip of the knees  and then stand and extend the DB up overhead so that the DB are over the middle of the body (not making a Y shape).  A push jerk or strict press are not permitted. Athletes must perform a push press.  When reps are complete or athletes are rotating, the DB must be placed on the ground.  Any dropped DB from a height higher than the knee will result in a 5 burpee penalty.
 
 
 

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

Workout 2
2 part workout (2 Scores)
Part A:  Total Calories in 12 minutes
Part B:
12 minute AMRAP
50 Bar Facing Burpees
60 Deadlifts (RX 155, BAM 110)
50 Pull Ups (BAM: Plank Rows (1,2,3…)  20#)
60 Anchored Sit Ups
 
The two workouts will run at the same time. 
At the sound of 3,2,1 go, the athletes will enter their lane.  Athlete 1 will move to the rower and start rowing.  Athletes 2 and 3 will move to the barbell and start their Bar Facing Burpees.  Athletes can rotate between the rower and the AMRAP as often as they would like, however, progress in the AMRAP cannot be made unless the handle on the rower is moving. Any reps performed while the handle is not moving will not count.  There is no minimum work requirement for this workout and athletes can rotate in any order.  The score for part A will be the total number of calories rowed at the end of the 12 minutes.  The score for part B will be the total number of rounds and reps performed in the 12 minutes.
 
Movement standards:
Rowing: holding onto the handle with the feet in the foot plates athletes will pull to accumulate calories.  DO NOT touch the monitor.  If an athlete touches the monitor and the monitor freezes or restarts the team will wait for it to reset itself and their count will start from zero again. There will be a backup plan for any monitor that stops working for whatever reason.
Bar Facing Burpees:  The athlete will start facing the barbell.  They will drop to the ground so that their chest (not just stomach) and their thighs are in contact with the ground. Their legs will straddle the line on the floor.  The athlete will get up off the ground and with a two foot take off jump over the bar for the RX division.  BAM may step over the barbell.  Once on the other side of the barbell, the athlete will turn to face the bar and start their next rep.  The athletes head must be behind the barbell during the burpee and the athlete shall not make contact with the barbell.  If contact is made during the jump over, the athlete need not redo the burpee, but must step back over the bar and redo the jump. If contact is made during the burpee portion, the athlete must push themselves back so that they are in contact with the ground with no contact to the bar.
Deadlifts:  The barbell will start on the ground. In one motion, the athlete will pick the bar up and stand to full extension so that at the top of the pull, their shoulders are behind the barbell.  The rep is compete when the legs, hips are at full extension and the shoulders are behind the bar.
Pull Ups: Athletes will start from a dead hang (arms fully locked and feet off the ground) and pull themselves up so that their chin is clear above the plane of the bar.  Athletes can do strict, kipping or butterfly pullups.  Athletes can use any grip to get themselves up as long as the rep starts with both arms at full lockout.
Plank Rows:  In a plank position with both hands on the DB, the athlete will pull one of the DB to make contact with the SHOULDER, then return it to the ground.  Each pull and contact with the shoulder is a completed rep.  The athlete will alternate sides on the rows.  Should a no rep be issued on one side, the rep must be completed on that side before the rep on the other side will count.
Anchored Sit ups:  Athlete will place their feet under the 35# DB.  The rep starts with the athlete laying back so that their shoulder blades touch the ground behind them and their hands touch the ground ABOVE their head.  They will then sit up and touch the DB to complete the rep.
 
Time Cap: 12 minutes
 

Workout 2
2 part workout (2 Scores)
Part A:  Total Calories in 12 minutes
Part B:
12 minute AMRAP
50 Bar Facing Burpees
60 Deadlifts (RX 155, BAM 110)
50 Pull Ups (BAM: Plank Rows (1,2,3…)  20#)
60 Anchored Sit Ups
 
The two workouts will run at the same time. 
At the sound of 3,2,1 go, the athletes will enter their lane.  Athlete 1 will move to the rower and start rowing.  Athletes 2 and 3 will move to the barbell and start their Bar Facing Burpees.  Athletes can rotate between the rower and the AMRAP as often as they would like, however, progress in the AMRAP cannot be made unless the handle on the rower is moving. Any reps performed while the handle is not moving will not count.  There is no minimum work requirement for this workout and athletes can rotate in any order.  The score for part A will be the total number of calories rowed at the end of the 12 minutes.  The score for part B will be the total number of rounds and reps performed in the 12 minutes.
 
Movement standards:
Rowing: holding onto the handle with the feet in the foot plates athletes will pull to accumulate calories.  DO NOT touch the monitor.  If an athlete touches the monitor and the monitor freezes or restarts the team will wait for it to reset itself and their count will start from zero again. There will be a backup plan for any monitor that stops working for whatever reason.
Bar Facing Burpees:  The athlete will start facing the barbell.  They will drop to the ground so that their chest (not just stomach) and their thighs are in contact with the ground. Their legs will straddle the line on the floor.  The athlete will get up off the ground and with a two foot take off jump over the bar for the RX division.  BAM may step over the barbell.  Once on the other side of the barbell, the athlete will turn to face the bar and start their next rep.  The athletes head must be behind the barbell during the burpee and the athlete shall not make contact with the barbell.  If contact is made during the jump over, the athlete need not redo the burpee, but must step back over the bar and redo the jump. If contact is made during the burpee portion, the athlete must push themselves back so that they are in contact with the ground with no contact to the bar.
Deadlifts:  The barbell will start on the ground. In one motion, the athlete will pick the bar up and stand to full extension so that at the top of the pull, their shoulders are behind the barbell.  The rep is compete when the legs, hips are at full extension and the shoulders are behind the bar.
Pull Ups: Athletes will start from a dead hang (arms fully locked and feet off the ground) and pull themselves up so that their chin is clear above the plane of the bar.  Athletes can do strict, kipping or butterfly pullups.  Athletes can use any grip to get themselves up as long as the rep starts with both arms at full lockout.
Plank Rows:  In a plank position with both hands on the DB, the athlete will pull one of the DB to make contact with the SHOULDER, then return it to the ground.  Each pull and contact with the shoulder is a completed rep.  The athlete will alternate sides on the rows.  Should a no rep be issued on one side, the rep must be completed on that side before the rep on the other side will count.
Anchored Sit ups:  Athlete will place their feet under the 35# DB.  The rep starts with the athlete laying back so that their shoulder blades touch the ground behind them and their hands touch the ground ABOVE their head.  They will then sit up and touch the DB to complete the rep.
 
Time Cap: 12 minutes
 

Workout 3
Strength
10 minutes to establish a max:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats
 
Score: each athlete’s max weight lifted (ex: athlete 1: 100#, athlete 2: 110#, athlete 3, 90# = total score:300#)
Flow:
At the sound of 3,2,1, go, all athletes will enter the lane.  The athletes may lift in any order.  The athletes will load the bar and the first athlete will perform the complex of a power snatch, a hang squat snatch and 2 overhead squats.  The complex must be performed without the barbell touching the ground for it to be a successful complex.  The team will have 10 minutes for all athletes to establish an individual max.  As long as the barbell is off the ground at the 10 min mark, the athlete may continue the complex and it will count if successfully completed.   The score will be the total of each athlete’s max weight lifted.
 
Movement standards:
Power Snatch: The barbell will start on the ground and in one fluid motion the athlete will move the barbell to an overhead position.  The rep is counted when the barbel is locked out overhead, with the bar over the center of the athlete’s body, and knees and hips are fully extended.  The athlete may perform a muscle snatch or a power snatch but may not perform a squat snatch to complete the rep.
Hang Squat Snatch:  Starting with the barbell in the hang position, the athlete may lower the bar down their thighs to the top of their knees before moving the bar to an overhead position in one fluid motion.  While moving the bar overhead, the athlete will drop into a squat in a continuous motion to catch the barbell.  (BAM may power snatch and do an OHS) At the bottom of the squat, the barbell will be in a locked-out position overhead while the hip crease is below the knees. The athlete will then stand up, keeping the bar overhead until the athletes’ hips and knees are in a fully extended position. 
Overhead squat:  Starting with the bar in the overhead position with the knees and hips fully extended, the athlete will lower themselves to a squat where the hip crease is below the knee and then stand up keeping the bar overhead.  The rep will be counted once the hips and knees are at full extension. At the end of the second rep, the athlete will NOT drop the barbell behind them.  ANY barbell dropped behind will be a no rep and therefore the complex will not count for that athlete.
Coaching tips: 
1)        On each of these movements, make an effort to pull your hips forward at the top of the rep. No reps will often occur because the hips were not fully extended.
2)        Wait for your judges call on each of these movements so that you definitely get credit for the rep.
 

Workout 1
 
Weighted Relay
 
With Sandbag
P1: Run 200m, 30 Squats
P2: Run 400m, 25 Squats
P3: Run 700m, 20 Squats

At the time of 3,2,1 go, athlete 1 will pick up their sandbag and run 200m.  Once they cross the “Squat line” on their way back from the 200m they will perform 30 squats with the sandbag.  Once athlete 1 is done with their run and squats, athlete 2 will pick up the bag, run 400m. When they get back to the “Squat line” and cross it, they will perform 25 squats.  Once their 25 squats are finished, athlete 3 will pick up the sandbag and run 700m.  when they get back from the 700m run and cross the “Squat line”, they will perform 20 squats.  Once the 20 squats are done, athlete 3 will run to the finish line to get their final time.  The score will the total time it takes a team to complete the workout.  Any team not completing the workout under the time cap will be scored CAP+ number of reps not completed plus one rep for not making it to the finish line.

Standards:

Run with the sandbag:  Athletes may hold the sandbag however they like while running.  The run will be around a cone at the designated distance.  The run is done when both feet have crossed the “Squat Line”.

Sandbag Squats:  Athletes may hold the bag however they would like.  The squat starts from full extension with the hips and knees locked out. The athlete descends to a squat where the hip crease will be below the knee and return to a full extended position with the knees and hips locked out.  (be cautious of not opening the hips up and getting no reps)

Time Cap: 11 Mins