Barbells and Burgers

Workout 2
Fibonacci Is More My Style
6-10-15-21-15-10-6
Bike Calories
Burpee Bar Touch
Chest to Bar

RX-As is
Intermediate- Pullups
Scaled- Jumping Pullups

Chest to Bar Standard
The athlete must start each rep with their arms fully
extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the
other requirements are met.
• The rep is credited when the athlete’s chest clearly
comes into contact with the bar at or below the
collarbone.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

Pull-Up Standard
The athlete must start each rep with arms fully
extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the
requirements are met.
• The rep is credited when the athlete’s chin breaks the
horizontal plane of the bar.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping AND wearing hand
protection is not.

Jumping Pull-Up
The athlete must start each rep with arms fully
extended.
• Any style of pull-up or grip is permitted as long as the
requirements are met.
• The rep is credited when the athlete’s chin breaks the
horizontal plane of the bar.
• The athlete must break the plane of the bar with the body between reps.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping AND wearing hand
protection is not.

Burpee Bar Touch
• The rep begins under the pullup bar.
• The athlete must touch their chest to the floor at the mid point of the rep.
• Athletes must stand tall and reach high to finish the rep with hips at full extension. Athletes and judges will confirm tall standards before the workout in case the bar is not similar height to other athletes but remember.... THIS IS SUPPOSED TO BE FUN!

Workout 1a 1b
3 minute AMRAP
A Row Cals

60s transition

B 1 Sandbag Deadlift 
1 Sandbag Clean
1 Sandbag Squat Clean

RX 150/100
Intermediate 100/55
Scaled 55/33

Sandbag Deadlift Standard
• The deadlift begins with the bag touching the ground.
• The rep is credited when the athlete’s hips are extended and the body is vertical. Athletes may hold the bag however they see fit but this standard must be met.
• Athletes may touch and go reps but speed cannot compromise positions.

Sandbag Clean Standard
• The clean begins with the bag touching the ground.
• The rep is credited when athletes touch the top of the shoulder with the sandbag with full hip extension at the top of the rep.
• Athletes may touch and go reps but speed cannot compromise positions they may also clean the bag over the shoulder with prior requirements being met.

Sandbag Squat Clean Standard
• The clean begins with the bag touching the ground.
• The mid point of the rep is with the sandbag off the ground cleaned up and squatted with hip crease below parallel. Athletes MAY clean to the shoulder and squat after.
• The rep is credited when athletes touch the top of the shoulder with the sandbag with full hip extension at the top of the rep.
• Athletes may touch and go reps but speed cannot compromise positions.

Workout 1a 1b
3 minute AMRAP
A Row Cals

60s transition

B 1 Sandbag Deadlift 
1 Sandbag Clean
1 Sandbag Squat Clean
RX 150/100
Intermediate 100/55
Scaled 55/33

Sandbag Deadlift Standard
• The deadlift begins with the bag touching the ground.
• The rep is credited when the athlete’s hips are extended and the body is vertical. Athletes may hold the bag however they see fit but this standard must be met.
• Athletes may touch and go reps but speed cannot compromise positions.

Sandbag Clean Standard
• The clean begins with the bag touching the ground.
• The rep is credited when athletes touch the top of the shoulder with the sandbag with full hip extension at the top of the rep.
• Athletes may touch and go reps but speed cannot compromise positions they may also clean the bag over the shoulder with prior requirements being met.

Sandbag Squat Clean Standard
• The clean begins with the bag touching the ground.
• The mid point of the rep is with the sandbag off the ground cleaned up and squatted with hip crease below parallel. Athletes MAY clean to the shoulder and squat after.
• The rep is credited when athletes touch the top of the shoulder with the sandbag with full hip extension at the top of the rep.
• Athletes may touch and go reps but speed cannot compromise positions.

Workout 3

6 minutes to find:
Cluster for load 
Athletes will look to move the most possible load in maximum 3 attempts per athlete. 

Scoring Example

Male Attempts 3 reps at 50, 5 reps at 30, 2 reps at 75. All three of these equal 150kg of load moved meaning the male has moved a total weight of 450kg. That is the male score for the workout, independent of the female score of the workout. 10 reps at 20kg would equal 200kg. Weight multiplied by reps and then added together. We will finalize scores on our end. Any attempts beginning before the clock are valid as long as they are within the movement standards. 

RX & Intermediate: Must perform the cluster in a fluid single movement.

Scaled: May power clean and then thruster (front squat to press) if need be.

No division may push jerk under the bar to complete the press.

Workout 3

6 minutes to find:
Cluster for load 
Athletes will look to move the most possible load in maximum 3 attempts per athlete. 

Scoring Example

Male Attempts 3 reps at 50, 5 reps at 30, 2 reps at 75. All three of these equal 150kg of load moved meaning the male has moved a total weight of 450kg. That is the male score for the workout, independent of the female score of the workout. 10 reps at 20kg would equal 200kg. Weight multiplied by reps and then added together. We will finalize scores on our end. Any attempts beginning before the clock are valid as long as they are within the movement standards. 

RX & Intermediate: Must perform the cluster in a fluid single movement.

Scaled: May power clean and then thruster (front squat to press) if need be.

No division may push jerk under the bar to complete the press.

Speed Ladder

30 Cal Runner
Each athlete completes
3 Clean 1 Jerk
2 Clean 1 Jerk
1 Clean 1 Jerk

RX Cals 30 (Minimum work 12 cals)
Intermediate Cals 25 (Minimum work 10 cals)
Scaled Cals 20 (Minimum work 8 Cals)

RX Male 80-90-100 RX Female 55-65-75 
INT Male 55-65-75 INT Female 40-45-50
Scaled Male 40-50-60 Scaled Female 30-35-40

Final
42-30-18
Toes to Bar
21-15-9
Bar Muscle Ups
*30 Drag Rope Double Unders between each movement beginning at the start*
30-42-30-21-30-30-30-15-30-18-30-9

RX- As is
Intermediate- Straight Leg Raise (parallel) 2 for 1 Jumping Muscle Up-Chest to Bar or Bar Muscle Up
Scaled- Knee Raise Inverted Row

Toes to Bar Standard
Athletes begin by hanging from the pull-up bar with
arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when both feet contact the bar
between the hands at the same time.
• Any part of the feet may make contact with the bar.

Straight Leg Raise (Parallel)
• The athlete must begin by hanging from the pull-up
bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when the athlete’s feet rise above
the hips.

Knee Raise Standard
• The athlete must begin by hanging from the pull-up
bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when the athlete’s knees rise above
the hips

Bar Muscle Up Standard
• The athlete must begin with or pass through a hang
below the bar, with arms fully extended and feet off
the ground.
• Kipping the muscle-up is acceptable, but pull-overs,
rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part
of the bar during the kip.
• The rep is credited when the athlete’s arms are fully
locked out in the support position above the bar, with
shoulders over or slightly in front of the bar.
• The athlete must pass through some portion of a dip
before locking out over the bar.
• Only the hands, and no other part of the arm, may
touch the bar during the rep.
• Removing the hands and resting in the support
position is not allowed.

Chest to Bar Standard
The athlete must start each rep with their arms fully
extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the
other requirements are met.
• The rep is credited when the athlete’s chest clearly
comes into contact with the bar at or below the
collarbone.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

Jumping Muscle Up
The athlete must start each rep with arms fully
extended.
• Any style of pull-up or grip is permitted as long as the
requirements are met.
• The rep is credited when the athlete’s arms are fully
locked out in the support position above the bar, with
shoulders over or slightly in front of the bar.
• The athlete must break the plane of the bar with the body between reps.