Girls Gone RX Amsterdam

 “Back Country”

Using a 10-minute Running Clock:
5 Rounds for Time:
10 Partner Deadlifts 120kg (BAM = 100kg)
10 Syncro Team Hand Release Burpees
10 Chest to Bar Pull Ups (BAM = Ring Row)

*BONUS Reps, with remaining time:
AMRAP Ring Muscle Ups (BAM = Pull Ups)

*Each Rep completed will be 2 seconds off workout time. It is not required to complete Muscle Ups (or pull ups) to receive a score for this workout.

Notes:

* Athletes will begin the workout by completing 5 rounds for time of the deadlift, burpee, pull up section. Once completed, the team may opt to work into the bonus reps of Muscle Ups (Pull Ups) until the 10 minute clock has expired.
* 2 Athletes work at a time for the deadlifts, 3 Athletes work at a time for the burpees, and 1 Athlete works at a time for the pull ups.
* Partner Deadlifts: 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.
* Syncro Team Hand Release Burpees: All Athletes on the team will begin the repetition from the standing position, drop to the ground and release their hands. Once all 3 athletes have released their hands at the same time, all 3 athletes will finish the repetition by returning to the standing position and jumping with 2 feet bringing their hands clearly over their head. Hips and Knees must be fully extended during the jump, with hands clearly over the Athletes head (A clap is not required). Judges will mark the syncro component of the burpee when all 3 athletes have released their hands at the same time; Athletes may get to the ground and complete the repetition with the jump at different speeds.
* Chest to Bar Pull Ups: Athlete will hang from the pull up bar with feet free of the ground and arms fully extended. Overhand, underhand or mixed grip are permitted if standard is met.  At the top of the movement, the chest must clearly come into contact with the bar below the collarbone for 1 repetition.
* Pull Ups: Athlete will hang from the pull up bar with feet free of the ground and arms fully extended. Overhand, underhand or mixed grip are permitted if standard is met.  At the top of the movement, the chin must clearly be over the height of the pull up bar and break the horizontal plane of the bar for 1 repetition.
* Ring Rows: Bottom of the rings will be set to 3ft off the ground. Athlete will stand directly underneath the pull up bar and lean back leaving feet in place. Athlete will begin the movement with straight arms and heels touching the ground. The athlete will then pull the rings to touch their ribs for 1 repetition. Athlete must maintain a straight planked body position with knees locked out and no sagging of the hips throughout the movement.
* Ring Muscle Up: The Athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
* Score: Time (1 Second added for every rep short, and 2 Seconds removed for every Bonus repetition)

100 Devil presses for time

1 Buddy works, while two buddies hang on the rig.

The moment one or two buddies let go off the bar they have to switch. All buddies have to do at least 1 DB devil press.

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch. Athletes will start each repetition with the dumbbells on the ground.

DB weights: RX 2x 15 kg BAM 2x 10kg

 “Pikes Peak”
AMRAP in 8 Minutes:
40 Box Step Ups 20” 2x15kg (BAM = 2x10kg)
80 Wall Ball Shots 14lbs to 10ft (BAM = 10lbs to 10ft)
120 Double Unders (BAM = Single Unders)
Notes:
* One Athlete works at a time, and Athletes may rotate whenever is needed.
* Box Step Ups: Athletes will hold 2 DB’s however and step up onto the top of a 20” box. Once two feet are on top of the box, Athlete standing tall with knees and hip fully extended, under control, and with the Dumbells, one repetition will be counted.
* Wall Ball Shots: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the 10ft target mounted on the Rig. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target, it is a no-rep. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next repetition. The ball must settle on the ground before being picked up for the next rep.
* Double Unders: 1 Jump for 2 rotations of the rope. A 2 footed jump is required, and no backward jumping will be allowed.
* Single Unders: 1 jump for 1 rotation of the rope. A 2 footed jump is required, and no backward jumping will be allowed.
* Score: Reps

 “R.I.P. the Grip"
AMRAP in 9 minutes:
0:00 to 3:00: Max Rep Hang Squat Cleans 30kg (BAM: 20kg) 3:00 to 6:00: Max Rep Hang Squat Cleans 45kg (BAM: 30kg) 6:00 to 9:00: Max Rep Hang Squat Cleans 50kg (BAM:40kg)
Score: Repetitions
Details:
* One Athlete will complete Max Rep Hang Squat Cleans, 1 Athlete will hold two Kettlebells (24kg in each hand, 16kg for the BAM division), and 1 Athlete will rest.
* Athletes can rotate at any point.
* Hang Cleans may only be counted if the Kettlebells are held at the top of the deadlift position. Athletes may not use any part of their body, other than their hands, to help hold the Kettlebells.
* The Team is responsible for loading the barbell at each new weight jump. * Collars must be used on the outside of the weight plates.
* Hang Squat Cleans: The movement will start off the ground, and an Athlete cannot perform their first rep from the ground. The Athlete will deadlift the barbell to a standing position and then perform the Hang Clean anywhere but the ground (Power, High or Low hang positions only). The Athlete will pass through a full squat (hip crease below knee) with elbows in front of the barbell. The repetition will be completed when the Athlete is standing tall, hips and knees full extended, with the barbell on the shoulders and elbows in front of the barbell.