scores to be submitted BY MONDAY JULY 1ST AT 5:00pm PST

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WORKOUT 3

Presented by

Men: 25-minute time cap
Women:
28-minute time cap

3: 5000m row
3a: One-rep-max deadlift

Weight for all divisions:
Max load

Equipment:
Concept 2 rower
Barbell and collars
Max plate diameter - 18”
Change plates (no smaller than 1.25lbs)


Scoring

Individuals: The athlete will submit two scores:

  1. 5000m row time

  2. Weight for the deadlift

Teams: The team captain will enter

  1. Individual times of all four athletes.

  2. Combined weight of all four athletes.


Notes

In 25 minutes for men and 28 minutes for women, athletes will perform a 5000m row on a Concept-2 rower.

At the end of the prescribed distance, the athlete will establish a one-rep-max deadlift in the remaining time.

Row: Rower must be set to count down from 5000m to get exact time, and the athlete must stay seated on the rower until the monitor reads 0m.

Deadlift: Grip the barbell outside the knees. Pick up the barbell and stand so hips and knees are fully extended and shoulders are behind the bar.

scores to be submitted BY MONDAY JULY 1ST AT 5:00pm PST

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Workout 4

Presented by

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For reps. 14-minute time cap

30 Wall-balls
60 Feet Dumbbell Walking lunges
30 Wall-balls
30 Toes to bar
30 Wall-balls
60 Feet Dumbbell Walking lunges
30 Wall-balls
30 Ring muscle-ups

Weights/heights for each division:

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Equipment:
Wall-balls
30’ measured out and marked every 5’
Dumbbells
Pull-up bar
Rings


Scoring: Number of reps

Individuals: Enter COMPLETED REPS plus your tiebreak time if you have one.

IF YOU FINISH THE WORKOUT your tiebreak time is your finish time.

Teams: Captains will enter individual score of each team member.


NOTES

Wall-balls: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height.

Dumbbell lunges: Each lunge begins with the dumbbells hanging at the sides, feet together, and the athlete standing tall. The dumbbells must remain at the sides for the duration of the rep. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the dumbbells at the sides and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep.; shuffle steps between reps are not allowed. The athlete must restart from behind the last 5-foot increment successfully crossed if they fail to meet standards for the repetition. Each five-foot section will count as one rep. *For scaled and teen athletes, use a single dumbbell and change arms half way.

Toes to bar: Each rep begins with the athlete in a full hang with the feet off the floor and behind the bar. Strict, or kipping movements are permitted and both feet must make contact with the bar at the top of the rep.

†Hanging knee raises: Each rep begins with the athlete in a full hang with the feet off the floor. Strict, or kipping movements are permitted and both knees must be raised above the hip-crease for the rep to count.

Ring muscles-ups: Performed with the athlete beginning in a full hang with feet off the floor. The rep. is complete after the athlete is supported above the rings with the arms fully extended. Strict, or kipping movements are permitted.

§Ring pull-ups: 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 rings.

scores to be submitted BY MONDAY JULY 1ST AT 5:00pm PST