FitFest 2020

Three’s Company

10 mins to get as far as possible

40 Cal assault bike buy-in 

Then:

2-4-6-8-10-12 etc.

Shoulder to Overhead

Bar muscle ups/Pull-ups/Jumping Pull-ups

Box Jumps/Step-ups

Standards:

All reps can be divided however the team chooses

RX:

Shoulder to Overhead (135/95) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”

Muscle ups - feet must not go above the bar during kip. Elbows must be fully extended at the top of the movement.

Box Jumps (30/24) - both feet must leave the ground and land on the box at the same time.  Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.

Intermediate:

Shoulder to Overhead (115/75) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”

Pull ups - Chin must go above the bar at the top of the movement and arms must be fully extended at the bottom of the movement to be considered a rep. May be completed as strict, kipping, or butterfly pull up.

Box Jumps (24/20) - both feet must leave the ground and land on the box at the same time.  Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.

Scaled:

Shoulder to Overhead (95/55) - Lift may be completed however competitor chooses (strict press, push press, push jerk). Arms must be fully extended in the overhead position with head “pushed through the window”

Pull-ups/Jumping pull-ups - Chin must go above the bar at the top of the movement and arms must be fully extended at the bottom of the movement to be considered a rep. Pull up may be completed as strict, kipping, butterfly or jumping pull-up. If competitor chooses to do jumping pull-up they must be set-up with bar at wrist level when arms are fully extended at starting position.

Box step-ups (20/16) - Competitor will step on to box one foot at a time. Both legs, hips and body must be fully extended at the top of the box to be considered a rep. Competitor may jump off or step off the box at the end of each rep.

"Lucky Number 7"

7 Minute AMRAP

Partners will alternate the following movements for 7 minutes:

7 Deadlifts

7 Over the bar burpees

7 Toes to Bar

*Score will be total rounds and reps

Movement Standards:

Rx-

Deadlifts #245/195

2 foot take off for over the bar burpees

Intermediate-

Deadlifts #205/155

2 foot take off for over the bar burpees

Scaled-

Deadlifts #135/95

Over the bar burpees may be completed by stepping over the bar or jumping over the bar.

Knee Raises will be completed in place of toes to bar.  Both knees must be at or above parallel.

Snatch Time!

4 Minute Time Cap

Combined max hang squat snatch (scaled max power snatch).

Standards:

RX & Intermediate -

Movement will be a max HANG SQUAT snatch.

Partners will alternate turns to find a combined total weight.

Each partner will have a total of 3 failed attempts. 

Weight on the bar can only go up, teams cannot take weight off.

When partner 1 maxes out, partner 2 will be allowed to continue to lift until max is found or until time cap.

Hang standard - upward bar movement must begin anywhere between knees and hips,

Squat standard - hips must break parallel, and bar must be caught in the downward motion (power snatch into an overhead squat is a no-rep)

Scaled-

Movement will be a max POWER snatch

Partners will alternate turns to find a combined total weight.

Each partner will have a total of 3 failed attempts. 

Weight on the bar can only go up, teams cannot take weight off.

When partner 1 maxes out, partner 2 will be allowed to continue to lift until max is found or until time cap.

Power snatch standard- movement will begin with barbell on the floor. Weight must be caught with hips above the knees.

Gotya!