scores to be submitted BY MONDAY JUNE 24th AT 5:00pm PST

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barfacing-burpee.jpg

Workout 1

Presented by

12-minute time cap

10-9-8-7-6-5-4-3-2-1
Snatch
Bar-facing burpees*

Barbell Weights by Division:
Rx: 95/65 lbs
Masters: 85/55 lbs
Teens: 85/55 lbs
Scaled: 75/45 lbs

Equipment:
Barbell and collars
Standard 18” bumper plates
Change plates (no smaller than 1.25lbs)

Scoring
Individuals:
Time to complete the workout. If you do not finish under the time cap enter 12:00 and COMPLETED REPS.

Teams: Combined times of all four athletes. Any athlete that doesn't finish under the time cap should add 1 second for each unfinished rep.


Notes:

Athletes will complete the couplet of snatches and burpees with a descending rep. scheme as fast as possible.

The snatch is ground to overhead, and any variation including power, muscle, or squat snatch is acceptable. Once the bar leaves the floor it cannot pause or change direction on the path to overhead.

Burpees are performed perpendicular to and facing the barbell. The athlete will jump the feet back so they are lying on the ground. At the bottom the chest and thighs must be touching the floor. The head cannot be over the barbell. The athlete then jumps over the barbell with both feet and landing with both feet.

The barbell must be loaded with standard height bumper plates.

*Scaled division athletes may step over the bar.

scores to be submitted BY MONDAY JUNE 24th AT 5:00pm PST

pull-ups.jpg

Workout 2

Presented by

9-minute time cap

50-40-30-20-10
Seated barbell press

25-20-15-10-5
Pull ups*

Barbell Weights by Division:
Rx: 55/35 lbs
Masters: 45/35 lbs
Teens: 45/35 lbs
Scaled: 45/35 lbs

Equipment:
Barbell and collars
Standard 18” bumper plates
Change plates (no smaller than 1.25lbs)
Pull-up bar

Scoring
Individuals:
Time to complete the workout. If you do not finish under the time cap enter 9:00 and COMPLETED REPS.

Teams: Combined times of all four athletes. Any athlete that doesn't finish under the time cap should add 1 second for each unfinished rep.


Notes:

The athlete will pick up the bar from the floor, take a seated position and complete 50 reps of seated shoulder presses. Then the athlete will complete 25 pull ups. The athlete will then move back and forth between the two movements completing the prescribed reps until the final set of five pull-ups are complete.

Sit on any surface, including the floor, to perform ththe seated barbell press. The barbell is taken from the floor to the front rack with the bar touching the shoulders and is then pressed to overhead. The rep is complete when the arms are fully extended and the bar is in line with the shoulders and hips. The shoulders must remain in line with the hips for the entire rep. Leaning back during the press is a “no rep.” Athletes can rest with the bar in lap.

This is a standard chin-over-bar pull-up. Strict, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but not both.

*Scaled division athletes may perform jumping pull-ups. The top of the athlete’s head must be at least 3” below the bar. Each pull-up begins with the athlete’s feet on the ground or box and both arms fully extended while holding onto the pull-up bar. The athlete will jump and pull until their chin breaks the horizontal plane of the bar, then return to the start position.

scores to be submitted BY MONDAY JUNE 24th AT 5:00pm PST