This event is sponsored by Zija International and Airrosti
TEAM Event 1: “Dirty Randy”
AMRAP in 7 Minutes
RX DIVISION
30 Power Snatches @75/55 (10 by each athlete)
10 Synchronized Bar Facing Burpees
30 Power Snatches @115/85 (10 by each athlete)
10 Synchronized Bar Facing Burpees
15 Power Snatches @155/115 (5 by each athlete)
AMRAP Synchro Bar Facing Burpees in remaining time
Intermediate: 75/95/135 (males) and 55/75/95 (females)
Scaled: 65/85/115 (males) and 45/65/85 (females)
Super Scaled:65/85/95 (males) and 35/55/75 (females only)
RULES
- Males will use male barbells, females will use female barbells
- Collars must be used at all times when lifting
- No dropping barbells from overhead, they must be dropped from below the shoulders and controlled down
- Athletes will load their own barbell with the first weight before they begin.
- Athletes must follow the barbell loading protocol. CLICK HERE FOR LOADING PROTOCOL
- When using 5lb plates only on the barbell, the athlete will need to bring the barbell below the knees
DESCRIPTION OF EVENT
On 3,2,1, Go, the team will begin their 30 snatches. Each athlete must complete 10 in a row before the next athlete can begin. Once completed, the team will immediately begin their 10 synchro bar facing burpees. Once completed, the team will then change weights while following the loading protocol.
They will continue through the workout in the same manner. If the team completes all 75 snatches, they will then complete as many synchro bar facing burpees in the remaining time.
The score is the total amount of reps completed.
MOVEMENT STANDARDS
Power Snatch
The power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements. Full snatches using a squat are also permitted.
For lifts using only 5lb plates on the bar, the athlete will have to have the barbell pass below the knees for the bottom position. The plates must not touch the ground for safety/protection of equipment.
NO DROPPING WEIGHTS FROM OVERHEAD. Barbells can be dropped from below the shoulders and controlled down with the hands. If this is not done, the athlete will be given a “no-rep”.
Bar-Facing Burpees/Synchronized Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. The athletes’ heads cannot be over the barbell. The trio must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
All 3 athletes will complete the synchronized bar facing burpees. One athlete will jump over the middle of the barbell and the other two athletes will jump over the two ends of the barbell.
The team DOES NOT HAVE TO jump or land at the same time. They just need to be on the ground in the bottom position at the same time. They do not have to fully extend at the top, like a normal burpee. They just need to get over the barbell.
Team Event 2: “HAND GRENADE”
This event is sponsored by MadFitter and Infinite Alchemy Gear
RX and INTERMEDIATE DIVISIONS:
6 Minutes total time, 2 Parts/Scores occurring simultaneously
PART I
Max calories on the Concept 2 Rower in 6 minutes
PART II
AMRAP in 6 minutes:
30 Synchronized KB Swings (American) @70/53(males) and 53/35 (females)
20 Box Jump Overs @30/24 (ONLY 1 athlete starts and finishes each round)
15 Left Arm Kettlebell OH Squats @53/35 (any 1 athlete)
15 Right Arm Kettlebell OH Squats@53/35 (any 1 athlete)
TEAM SCALED AND SUPER SCALED DIVISION
6 Minutes total time, 2 Parts/Scores occurring simultaneously
PART I
Max calories on the Concept 2 Rower in 6 minutes
PART II
AMRAP in 6 minutes:
30 Synchronized KB Swings (American) @53/35 (males) and 35/35 (females)
20 Box Jump Overs @24/20 (ONLY 1 athlete starts and finishes each round)
30 Synchronized Squats @53/35 (males) and 35/35 (females)
DESCRIPTION OF EVENT:
One athlete will row while 2 athletes work together on the kettlbells. At the beginning of the workout, the athlete rowing will be seated in the rower, not touching the handles. There are 4 kettlebells at each station for all divisions, 1 x 70lb, 1 x 53lb, and 2 x 35lb. For Rx and Intermediate divisions, the females will only use 1 35lb KB at a time for the team during the OH Squats. Please be sure to read the specific kettlbells your division would use.
The team can switch athletes from the rower to kettlebells as many times as they would like during the workout. There is no minimum work requirement for any athletes.
For the box jumps, only 1 athlete may do the 20 box jumps each round. The team may not switch athletes during the 20 box jumps.
PART I
This score is total calories completed on the rower during the 6 minutes.
PART II
Part II score is total reps completed with the kettlebell. The kettlebells used will be BoomBells by MadFitter.
MOVEMENT STANDARDS
Single Arm Kettlebell OH Squat
To start, the athletes may get the kettlebell overhead in any manner they choose. At the bottom, the hip crease must be below the top of the knees, with the kettlebell held overhead. A full snatch is permitted, but not required, to start the movement is standard depth is achieved. At the top, the kettlebell must come to a full lockout overhead, with the hips, knees, and arms fully extended and the weight directly over the middle of the body. The kettlebell must not be dropped until it is lowered below the waist.
Kettlebell Swing (American)
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
In order to be synchronized, the two athletes must achieve the TOP position of the swing at the same time.
Goblet Squat
In the goblet squat, the kettlebell must be held at the chest with both hands in front and at or above the waist and below the chin. The kettlebell cannot rest on the shoulder or behind the neck. It does not matter what position the handle or the bell rests. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the kettlebell in control. Athletes must bring the kettlebell up to the chest before attempting a squat. No “squat cleans” with the kettlebell.
In order to be synchronized, the athletes must achieve the BOTTOM position of the squat at the same time.
Box Jump Overs
The athlete will jump off 2 feet and must land on top of the box with 2 feet. The athlete may then jump down on the opposite side or step down on the opposite side. The athlete does not have to reach full extension at the top. For safety purposes, we are not allowing athletes to completely jump over the box.
TEAM Event 3:
17 Mins Total Time, 3 Parts/3 Scores
“The Trip”
“The Chip”
“The Grip”
Since we have multiple divisions, we have created separate documents for the athletes to use.
CLICK HERE TO VIEW THE TEAM RX WORKOUT
CLICK HERE TO VIEW THE TEAM INTERMEDIATE WORKOUT
