2020 FitHAUS Labor Day Throwdown

With your partner, complete as many rounds and reps as possible in 7 minutes of:

14 Partner Deadlifts

7 Synchronized Toes-to-Bar (Scaled:  Knee Raises)

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Partner Deadlifts:

These will be done with ONE barbell.  Both partners will hold onto same bar and lift together.  **Exception:  Those teams with athletes 14 and younger may choose to do Synchro KB Deadlifts.  Rep starts with plates on ground (or KB on ground) and ends with both athletes standing tall (hips and knees extended), shoulders behind hips.  

Weights:

In It To Win It:  Male/Male Teams lift 285; Male/Female Team lift 230;  Female / Female Team lift 215

Just For Fun:  Male/Male lift 225;  Male/Female lift 205;  Female/Female lift 175

14 & Under:  Teams lift 85 barbell.  (or may choose synchro deadlifts with 26# KBs (youth), 44# KBs (adults).

Synchro T2B:

Both athletes start hanging from pullup bar with feet behind vertical plane of bar.  Rep is counted when all 4 feet touch bar together.

For time, complete the following in any order you'd like.  One partner working at a time:

100 Wallballs

100 Box Jump Overs

100 Single Arm Ground-to-Overhead

100 Burpees

20:00 time cap.

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Partners take turns working (one works at a time).  Reps may be completed in any order.  Score = time (or reps if time capped).

WEIGHTS & STANDARDS:

Wallballs:

Full Depth squat (hip crease below knee), ball hits at or above target line.  Partner can not pick up their ball until other partner's ball is on the ground.

In It To Win It:  Men throw 20# ball to a 10' target, Ladies throw a 14# ball to a 9' target.

Just for Fun, ages 15+:  Men throw a 14# ball to 10', Ladies throw a 10# ball to a 9' target

Ages 14 and under:  6# ball to 9' target

Box Jump Overs:

Rep ends when both feet hit ground on other side of box.  Do NOT need to stand all the way up on box.  Stepping down or rebounding/jumping down both allowed.

All divisions use 20" box.

In It To Win It:  Must jump

Just for Fun:  May step over (both feet must touch top of box, and both must touch ground on other side).

Single Arm Ground To Overhead:

Rep starts with both heads of DB on ground, ends with DB fully locked out overhead, standing tall (knees and hips extended).  Athletes may snatch or Clean + Jerk/press.  Partner can not pick up DB until other partner's DB is on ground.

In It To Win It:  Men use 50# DB, Ladies use 35# DB

Just For Fun:  Men use 35# DB, Ladies use 20# DB

14 and younger: 15#DB

Burpees:

Chest and thighs must touch ground, rep ends with a clap of hands above head with hips extended (body vertical)

* Score will be time or reps completed if not finished under time cap.

For Time, complete:

21-15-9

Calroies on the Bike

Dumbbell Thrusters

Pull-ups

*100m sprint TOGETHER after each round

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One person working at a time, reps/cals split however you like.  Run is together.  Partners may not start on bike until BOTH athletes are back on mat.  Time ends when both athletes are back on mat following last run.

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Weights:

IITWI:  50s, 30s

JFF:  35s, 20s

14 and younger:  15s

Pull-ups:

Chin above horizontal plane of bar.

JFF athletes may jump, but arms must come to full extention at bottom of pull-up.