Battle For The Midlands - Mixed Fours

8:00 AMRAP

4 Rounds

16 Box Overs @ 24/20"

12 DB Hang Snatch @ 1 x 22.5/15kg

8 Box Overs

4 Wall Walks

Into 

AMRAP

Toes to Bar

Notes; 

- Box Overs may be a Jump or Step Over the Box. 

- The DB Hang Snatch can be alternating or same arm, the only requirement is that a total of 12 reps must be completed. 

- The Wall Walks are to be completed to Open Standard. 

- Your score is the total number of repetitions completed. 

- Athletes will perform this workout as individuals.

- Team Captains will submit a total for your team (Athlete A + Athlete B + Athlete C + Athlete D).

- Video Submissions are required.

Movement Standards;

Box Overs 

- Male height 24" Box, Female height 20" Box

- Both feet must touch the top of the box. 

- The rep is complete when the athlete steps down the other side. 

- Athletes are not allowed to rebound.

- Athletes may step or jump onto the box.

Hang Snatch 

- The Hang Position is defined as anywhere between the hips and the knee

- Athletes must Deadlift the DB up to the Hang position, failure to do so will result in a no rep. 

- Athletes will move the DB from the Hang to the Overhead position.

- The rep is complete when the elbow, shoulders, hips and knees are locked out with the DB directly through the midline of the body. 

- Athletes may complete the Snatches in any fashion. Either alternating or all on one arm. 

Wall Walks

- Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. 

- For women, the distance from the wall to the tape is 55 inches.

- For men, the distance from the wall to the tape is 60 inches.

- This first line will be the start and finish line for each repetition.

- Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

- 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 hands must remain on the tape until both feet are on the wall.

- At the top of the movement, both hands must touch the tape line for the 10-inch mark (2nd tape line) 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.

- Any part of the hand may make contact with the tape line upon returning to the finish position.

Toes to Bar

- The athlete must start on the bar with their elbows extended and feet off the floor.

- Both feet must pass behind the vertical line of the bar.

- The rep is credited when the top of both feet touch the bar.

- Both feet must touch the bar at the same time for the rep to be completed.

- The top of the foot must contact the bar.

- The rep will not be counted if the sole of the foot contacts the bar. 

EMOM x 10

1) 30 Double Unders + 1 Snatch

2) 30 Double Unders + Lateral Burpees Over Bar

Part A - Total Load Lifted

Part B - Total Burpees Completed

Notes; 

- If you are unable to complete Double Unders, you must complete 60 Single Unders. 

- The Double Unders/Single Unders do not count towards your score, they are a "Buy-In" to each minute. 

- Athletes must complete either all Double Unders or all Single Unders, mixing these movements will result in a 0 Score

- Your score is the total load. 

- Athletes will perform this workout as individuals.

- Team Captains will submit a total for your team (Athlete A + Athlete B + Athlete C + Athlete D).

- Video Submissions are required.

Movement Standards

Double Unders

- The rope must rotate twice under the athletes feet for every jump. 

- For every rep not completed, athletes will have 5kg/1 Burpee removed from their team total.

Single Unders

- The rope must rotate once under the athletes feet for every jump. 

- For every rep not completed, athletes will have 5kg/1 Burpee removed from their team total.

Lateral Burpees Over Bar

- The athlete must start with both feet on the floor on one side of the bar.

- At the bottom of the rep, the chest and thighs must be in contact with the floor.

- The athlete may jump or step over the bar.

- The rep is complete when both feet land on the opposite side of the bar.

- Athletes must perform Burpees over Bar facing the camera so it can clearly show the chest touching the floor.

 
Snatch 

- Athletes have a total of 5 possible lifts. 

- Athletes must declare the load on the bar at the start of the workout and clearly show the loading on the bar. 

- Athletes may have as many attempts to complete the lift within the minute. 

- Once the lift is complete, athletes may rest until the next minute starts. 

- The barbell starts on the ground. Collars must be placed outside the plates. 

- The bar must move from the ground to the overhead position in one movement.

- The rep is completed when the athlete has the bar overhead under control with the elbow, shoulder, hip and knee locked out with the feet in line.

- They can be any variation of Muscle, Power, Squat or Split Snatch.

- Your Score is the weight x the number of successful lifts (out of 5)

EMOM x 10

1) 30 Double Unders + 1 Snatch

2) 30 Double Unders + Lateral Burpees Over Bar

Part A - Total Load Lifted

Part B - Total Burpees Completed

Notes; 

- If you are unable to complete Double Unders, you must complete 60 Single Unders. 

- The Double Unders/Single Unders do not count towards your score, they are a "Buy-In" to each minute. 

- Athletes must complete either all Double Unders or all Single Unders, mixing these movements will result in a 0 Score

- Your score is the total reps. 

- Athletes will perform this workout as individuals.

- Team Captains will submit a total for your team (Athlete A + Athlete B + Athlete C + Athlete D).

- Video Submissions are required.

Movement Standards

Double Unders

- The rope must rotate twice under the athletes feet for every jump. 

- For every rep not completed, athletes will have 5kg/1 Burpee removed from their team total.

Single Unders

- The rope must rotate once under the athletes feet for every jump. 

- For every rep not completed, athletes will have 5kg/1 Burpee removed from their team total.

Lateral Burpees Over Bar

- The athlete must start with both feet on the floor on one side of the bar.

- At the bottom of the rep, the chest and thighs must be in contact with the floor.

- The athlete may jump or step over the bar.

- The rep is complete when both feet land on the opposite side of the bar.

- Athletes must perform Burpees over Bar facing the camera so it can clearly show the chest touching the floor.

 
Snatch 

- Athletes have a total of 5 possible lifts. 

- Athletes must declare the load on the bar at the start of the workout and clearly show the loading on the bar. 

- Athletes may have as many attempts to complete the lift within the minute. 

- Once the lift is complete, athletes may rest until the next minute starts. 

- The barbell starts on the ground. Collars must be placed outside the plates. 

- The bar must move from the ground to the overhead position in one movement.

- The rep is completed when the athlete has the bar overhead under control with the elbow, shoulder, hip and knee locked out with the feet in line.

- They can be any variation of Muscle, Power, Squat or Split Snatch.

- Your Score is the weight x the number of successful lifts (out of 5)