Fit Fest 2021

Grip n' Rip

13-12-11-10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10-11-12-13

Deadlifts

Hangcleans

Masters (115/75)

RX (135/95)

Intermediate (115/75)

Scaled (95/55)

9 Minute time cap:

13 deadlifts will be performed followed by 1 hang clean

12 deadlifts will be performed followed by 2 hang cleans

11 deadlifts will be performed followed by 3 hang cleans

etc... until 1 deadlift and 13 hang cleans

"Holy Legs"

5 rounds for time 

12 box jumpovers 20"

12 thrusters 65/55#

(7 min cap)

Teens

12 box jumpovers 20/18"

12 thrusters 65/55"

PreTeens 

12 box jump or step overs 20/18"

12 thrusters 45/35#

Kids 

12 box step overs 

12 dB thrusters 15/10#

Standards/Rules

Athletes will begin behind the start line and go to box when the MC calls go! They will complete 12 box or step overs respectively to division, then complete 12 thrusters. 

Thrusters: Athletes can power clean and then front squat or clean the first rep. We all know how to thruster! So please coaches educate your athletes! Parallel or below! Head through the window!!! 

After each Round athletes will roll their bar to the next designated area and then run back to the box. Once they complete the box jump or step overs they will run or walk back to bar to complete their next set of thrusters. Each round the Athlete will roll their bar to the next area after each set of thrusters. 

Event 1

Lucky 7's ( For Time with a 7 min cap)

7 Dumbbell Devil Press

7 Dumbbell Clusters

7 Burpee over Dumbbell

Weights Boy/Girl

Teens 13-14  25/20#

PreTeens 11-12 20/15# 

Kids 9-10 10#

Standards and Rules

Athletes will begin at full hip extension, hands off the dumbbell until the mc yells GO! Beginning with the right arm, completing the 1st round with the same arm and then alternating to the left arm for round 2, right arm round 3, left arm round 4 and so on.  

example: 

Devil Press: 

The athletes hand will remain on the dumbell the entirity of the devil press. The athlete will complete a burpee, chest to floor each rep with hand on the dumbell, jump or step to standing and snatch the dumbell to overhead and finishes at full extension. Fully locked out arm, and open hips, locked knees. 

Cluster:

This is essentially a thruster, resetting by touching the floor with the dumbbell at the start of each rep. Rep is complete with the dumbbell pressed in the overhead position, with a fully locked arm, and open hips, locked knees. 

Burpee over Dumbbell:

These are traditional burpees with a lateral hop using a two feet take off to DIRECTLY jump over the dumbbell. 

4 rounds for calories:

1:30 second round with a 30 second break between rounds

6 Front squats

6 over the bar burpees

max calories on assault bike in remaining time

*Score will be total calories completed

Weights and standards:

40+ Masters

Front Squats(115/85)

For burpees, both feet must leave the ground at the same time. Step overs will be considered a "no rep"

RX

Front Squats(135/95)

For burpees, both feet must leave the ground at the same time. Step overs will be considered a "no rep"

Intermediate

Front Squats(115/85)

For burpees, both feet must leave the ground at the same time. Step overs will be considered a "no rep"

Scaled

Front Squats(95/55)

For burpees, bar step overs will be allowed.

12 min amrap 

Teens 13/14

10/8 cal row 

10 kip pullups 

5 s2OH 65/55#

PreTeens 11/12

8/6 cal row

10 jumping kipping pullups

5 s2OH 45/35#

Kids 9/10

8/6 cal row 

10 jumping pullups 

5 s2OH 35/25#

7 Min AMRAP

7 Snatches

7 Bar Muscle Ups

7 Toes to Bar

Standards

Masters:

7 Snatches 95/65

7 Pull Ups

7 Toes to Bar

Rx:

7 Snatches 115/85

7 Bar Muscle Ups

7 Toes to Bar

Intermediate:

7 Snatches 95/65

7 Pull ups

7 Toes to Bar

Scaled:

7 Snatches 75/45

7 Jumping Pull-ups

7 Knee Raises

Though the event is called "Tie Breaker" everyone will compete in it.  It will count towards all athletes overall scores. This workout will be scored by weight on the 2 rep thruster.  The 1200 meter time will be documented and used as the deciding factor in the event of a tie for podium (fastest time wins).

9 minutes to complete:

1200 Meter Row

Find max 2 rep thruster in remaining time