Killswitch Comp 2018

Remix 20 min time cap RX 115/75 24/20 36-27-18 Thrusters, Box Jump Overs, Over the Bar Burpees Men then Women All men work together. You can split the reps however you like. You have to do at lease one rep of each movement every round. Thrusters- You have have your hips below your knee at the bottom, head through the window and arms locked out at the top. You have to make full range of motion. Box Jump Overs- 2 feet on the jump, you may jump on or over the box, if you jump on the box 2 feet have to touch the top, you can step down. No body part other than feet can touch the box. Over The Bar Burpees- Chest must touch the floor. 2 feet jump back, 2 feet jump forward and 2 feet jump over the bar. No walking up the Burpees.

REMIX 20 min time cap Scaled 95/55 24/20 36-27-18 Thrusters, Box Jump Overs, Over the Bar Burpees Men then Women All men work together. You can split the reps however you like. You have to do at lease one rep of each movement every round. Box Jump Overs- You must jump on top of the box. No jump overs. You can jump or step up on top of the box. Both feet have to touch the top of the box. No body part other than feet can touch the box. Over The Bar Burpees- Chest must touch the floor. You can use any technique to get over the bar.

American Handstand 15 min AMRAP RX , will be done in 2 Rounds Men work than the women. The first Male athlete handstand Walks 30 ft, 2nd Athlete handstand walks 30 ft, 3rd athlete handstand walks 30 ft. 1st athlete handstand walks back 30 ft, 2nd handstand walks back 30 ft, 3rd handstand walks back 30 ft. All Male athletes splits 120 American KettleBell Swings. These swings can be broken up between the athletes as they want. Once completed Women then begin. 53/35

American Handstand 15 min time cap Scaled. The workout will be broken into 2 Rounds. Men work first 25 Synchronized Hand Release Push-Ups. Once all completed they move to 30 yard Wheel Barrow (Women will hold the Men’s feet). If one athlete falls, all athletes go back to the last completed 5 yards. After all athletes complete 30 yards. 120 American Kettlebells Swings must be completed by the men before the women can begin. The swings can be broken up between the athletes as they want. Once completed Women then begin. Only difference is Men will hold the Women’s feet. 35/26

This workout will be split into 2 parts. Part A) will be done in groups of 3. The Females will work first, then the Males will go. One athlete will be rowing for max calories while the other two complete wall balls in 5 minute increments.At the end of the 5 minutes there will be a 1 minute transition, then the males will go. At the end of the 11 minutes, all athletes will be given a one minute transition. At the beginning of minute 12 athletes will take turns (working one at a time) completing part B) athletes will complete max reps front squats within a 4 minute time period. The mens weight will be 135 womens will be 95. This will be scored as two separate workouts. A=Distance+Wall balls///// B= Max front squats

This workout will be split into 2 parts. Part A) will be done in groups of 3. The Females will work first, then the Males will go. One athlete will be rowing for max calories while the other two complete wall balls in 5 minute increments.At the end of the 5 minutes there will be a 1 minute transition, then the males will go. At the end of the 11 minutes, all athletes will be given a one minute transition. At the beginning of minute 12 athletes will take turns (working one at a time) completing part B) athletes will complete max reps front squats within a 4 minute time period. The mens weight will be 95lbs womens will be 75lbs. This will be scored as two separate workouts. A=Distance+Wall balls///// B= Max front squats

to be announced.... 1st and 2nd place advance to the finals. Scores are wiped clean.