Team EXF - Road to the Games Fundraiser

Event 1A: “Afterburner“

On a 14:00 running clock (2 scores):

8 Rounds for time, you-go-I-go, with a 9-minute time cap:

10 Lateral burpees over the bar

10 Ground-to-overheads

Emerging: 40/30kg

Rx’d: 60/40kg

On the call of 3-2-1 go, one athlete will move from the start mat under the rig to the barbell to perform lateral burpees over the bar while the other athlete remains on the start mat. Once the working athlete has completed 10 lateral burpees over the bar they will complete 10 ground-to-overheads before moving to the start mat and tagging their partner, starting the second athlete’s round. The pair continues in this fashion until 8 rounds (4 each) are completed, or the 9-minute time cap is reached. At the 9-minute mark, athletes may perform scored reps of the clean-and-jerk, sharing 1 barbell, until the 14-minute mark. Athletes may perform warm up clean-and-jerks prior to the 9-minute mark though they will not be scored, and as long as athletes take the bar from the floor prior to the 14-minute mark, may complete the rep after the timer has sounded.

From 9:00 to 14:00, complete Event 1B: "1RM C&J"

For combined load:

Establish a 1-rep max clean-and-jerk

On completion of Event 1A until 14:00, complete Event 1B: "1RM C&J"

For combined load:

Establish a 1-rep max clean-and-jerk

On the call of 3-2-1 go, one athlete will move from the start mat under the rig to the barbell to perform lateral burpees over the bar while the other athlete remains on the start mat. Once the working athlete has completed 10 lateral burpees over the bar they will complete 10 ground-to-overheads before moving to the start mat and tagging their partner, starting the second athlete’s round. The pair continues in this fashion until 8 rounds (4 each) are completed, or the 9-minute time cap is reached. At the 9-minute mark, athletes may perform scored reps of the clean-and-jerk, sharing 1 barbell, until the 14-minute mark. Athletes may perform warm up clean-and-jerks prior to the 9-minute mark though they will not be scored, and as long as athletes take the bar from the floor prior to the 14-minute mark, may complete the rep after the timer has sounded.

Event 2: “Devil Inside“

For time, with a 14-minute time cap:

800m BikeErg + 400m SkiErg

21 DB thrusters

15 Devil’s presses

800m BikeErg + 400m SkiErg

15 Devil’s presses

21 DB thrusters

800m BikeErg + 400m SkiErg

Emerging: 1x22.5/15kg

Rx’d: 2x22.5/15kg

*DB movements are synchronised at top

On the call of 3-2-1 go, both athletes will move from the start mat and one athlete will begin working towards 800 metres on the BikeErg while the partner works towards 400 metres on the SkiErg. Once both athletes are finished their respective distances, they will move to the dumbbells and complete 21 synchronised DB thrusters followed by 15 synchronised Devil’s presses. On completion of the Devil’s presses, athletes will move back to the machines and start towards their distances again. Partners do not need to alternate or use specific machine at any point during the workout, however once an athlete starts on a machine they must stay on that machine until the required metres are achieved. Athletes then move back through the synchronised Devil’s presses and thrusters, finishing on the SkiErg and BikeErg metres once again. When both the machines read their respective distances, the athletes will sprint to the finish mat to complete the workout.

Event 3: “Monkey Business“

AMRAP in 12 minutes:

80/60 Calorie row

60 Toes-to-bar

40 Handstand push-ups

20 Chest-to-bar pull-ups

10 Bar muscle-ups

*All reps are split as desired

Emerging: 80/60 Calorie row, 60 Hanging knee raises, 40 Hand-release push-ups, 20 Pull-ups, 10 C2B pull-ups**

**There will be an optional substitute of 3 x ring rows per C2B pull-up for athletes in the Emerging category"

On the call of 3-2-1 go, athletes will move from their start amt underneath the rig to the rower and one athlete will begin working towards 80/60 calories, changing out at any time with the partner. Only once the rower monitor reads the required calories can either athlete move to the rig and begin accumulating toes-to-bar, switching out at any time with the partner. The workout continues through the handstand push-ups, chest-to-bar pull-ups and bar muscle-ups in this fashion. If a team completes the 10 bar muscle-ups (Rx’d) or 10 chest-to-bar pull-ups (Emerging), the partnership will move back to the rower. The workout continues until the 12-minute mark. There is no minimum work requirement for any athlete.

Floater: “Cloud 9“

For combined reps on a 3:00 running clock:

0:00-1:30:

Partner #1: Max sandbag cleans

Partner #2: Max Echo bike calories

1:30-3:00:

Partner #1: Max Echo bike calories

Partner #2: Max sandbag cleans

On the call of 3-2-1 go, 1 athlete will begin accumulating reps of the sandbag clean, over-the-shoulder. The other athlete will begin accumulating reps on the Echo bike. At the 1:30 mark, athletes will switch roles and continue accumulating reps on the alternate movement. At the 3:00 mark, the calories will be read from the Echo bike screen and added to the total sandbag cleans achieved for a total score. No calorie rollover, nor any sandbag cleans completed after the 3:00 timer will be counted towards a team’s score. Athletes must not reset their Echo bike monitor at any time during the 3:00, else their calories up until that time will be erased.

Emerging: 100/75lbs

Rx’d: 150/100lbs