Girls Gone Rx Fayetteville

Workout No. 1

AMRAP in 10 Minutes

10 Box Jumps 20” (BAM: Step Up’s OK) 
10 MedBall Passovers- 20lb Medicine Ball, 30” (BAM: 14lb Medicine Ball, 30”)
50 Double Unders/Single Unders  

Score: Repetitions

Notes:

One Athlete will work at a time during the Double Under/Single Unders, Two Athletes will be resting. Two Athletes will be working at a time during the Medicine Ball Passovers, One Athlete will be resting. One Athlete will work at a time during the Box Jumps, Two Athletes will be resting. Athletes may rotate in and out of the workout movements at any point during the duration of the workout.

MOVEMENT STANDARDS
BOX JUMPS
Each rep begins with the athlete standing in front of the box.The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box. Athlete must stand tall on top of the box. Athlete can jump down or step down.
BAM: May step up onto top of box, must still stand tall on top of the box.

MEDBALL 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. 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. Medball may not touch the box at any point. 

DOUBLE UNDERS
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.
BAM: Rope will pass under feet once for each jump.

Notes:

* The Team will receive 1 barbell, 1 set of collars, and 2 each of the follow plates: 45, 25,15,10,5,2.5

* Athletes may go in any order during part A and rotate between athletes at any time.

* Collars must be used at all times throughout entire event

MOVEMENT STANDARDS
CLEANS
Clean may be any Style: Muscle, Power, Split, Squat, etc. No matter what style clean the athlete chooses, the barbell must start on the ground and brought to the shoulders in 1 fluid motion; no hang cleans.  

POWER CLEAN
Each rep begins from the floor position. The barbell will from the ground to shoulders in one fluid motion. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

HANG POWER CLEAN

Each rep begins from the hang position, above the knee. Any repetition taken from the floor must reach a deadlift lockout (hips and knees fully extended, and head and shoulders behind the bar) before re-dipping to initiate the hang clean. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

FRONT SQUAT

Each rep begins with the barbell racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must clearly pass below the top of the knee.The rep is credited when the athlete returns to full standing lockout after depth is achieved.

Notes:

WALL CLIMB

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position. Both feet must be touching the ground before starting the next rep.

BOX SHOULDER TOUCHES
Athletes will begin movement with both feet on box that is 20” in height with both hands on the ground. Only toes can touch box and hands on the ground, there is no min or max distance for hands to be placed away from box. You can arch and/or sag the body if you choose. Once athlete has correct position, athlete will bring opposite hand to opposite shoulder, making contact with their hand to shoulder. Then athlete must alternate shoulder touches. Left + Right = 1 rep. No partial rep will be counted towards score, must complete both touches to count as 1 rep.

SYNCHRO T2B/HANGING KNEE RAISES
Both athletes will begin the movement free hanging from the pull-up bar with their body in full extension. Both athletes will then begin the movement with the BAM division finishing with both athletes raising their knees above their hip crease at the same time for 1 rep. Once both athlete touch both of their feet to the bar at the same time 1 rep will be counted for the Rx division.

Score is for time

For Time
4 Rounds (10 min cap)

3 Wall Climbs (2 athletes hang) (BAM: 12 Box Shoulder Touches L/R = 1)
7 Synchro Toes to Bar/Hanging Knee Raises
9 Cals on bike

* All reps of the movement must be completed before moving onto another movement. Workout must be completed in order, as written.

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AMRAP in 7 minutes
10 Front Rack Alternating Dumbbell Lunges 35lbs (BAM: 20lbs)
10 Dumbbell Shoulder to Overhead 35lbs (BAM: 20lbs)

***3 Partner Deadlifts 285lbs (BAM: 215lbs) plus hold

******Teammates must start the workout with 3 Deadlifts and hold. Dumbbell movements can only be completed when deadlift is in the hold position.

Score is Total Dumbbell Movement Reps

MOVEMENT STANDARDS
FRONT RACK DUMBBELL LUNGES (the hosting gym will brief if lunges will be forward or reverse in motion, so make sure to check with the hosting gym or attend the athlete brief)
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 touch the knee to the ground (or abmat if provided by hosting gym), and back to a full standing position with hips and knees fully extended for 1 repetition; Athletes will complete 5 reps on each leg (10 total reps). 

DUMBBELL SHOULDER TO OVERHEAD
The dumbbells will start on the Athletes shoulders and finish overhead with the Athletes hips and knees fully extended, feet underneath body and in line, and the dumbbells clearly over the middle of the Athletes body. The dumbbells may move from the shoulders to overhead any how: strict press, push press, push jerk, power jerk, squat jerk, split jerk.

PARTNER DEADLIFTS
Any time the barbell is dropped, two athletes must complete 3 partner deadlifts then hold the barbell up while athlete 3 is working with the dumbbell. You can not work on the dumbbell movements until your teammates have completed their deadlifts and are in the holding position.
Two Athletes will be working together to deadlift 1 barbell. Overhand, Underhand, and Switch Grip are all acceptable. Athletes may also cross arms if needed to level out the barbell for mix height teams. Athletes will be on the same side of the barbell. This is a traditional deadlift where the athletes will bring the barbell from the ground to a standing position with knees and hips open, and shoulders behind the barbell. 

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