“Keep on Movin”

Rx:

3 Rounds for Time
15 Deadlifts (235/165)
16 KB Front Rack Lunges (53/35)
17 KB Swings (53/35)

 

Scaled:

3 Rounds for Time
15 Deadlifts (185/135)
16 KB Front Rack Lunge (44/26)
17 KB Swings (44/26)

Time Cap: 6 minutes
(Each additional rep left after the 6 minutes will be 1 second added to your score.)

TIEBREAKER: Time of EACH completed round

MOVEMENT STANDARDS

Deadlift: Starts with the bar on the ground. The athlete will pick the bar up by standing up with their knees and hips fully extended / locked out and shoulder behind the bar. The bar will return to the ground with both sides of bumper plates touching at the same time. Dropping and catching the bar as it bounces to complete another deadlift is not permitted.

KB Swings (American): The athlete must swing the KB with both hands, starting between the legs with the handle in line or behind the hips. The KB needs to be carried all the way overhead so that the KB is directly over the ears, shoulders, hips and ankles. In the finished position, the athlete must have their hips and knees fully extended, arms locked out, and the KB handle vertically above the shoulders.

KB Front Rack Lunge – With the KB in the front rack position, the athlete must lunge forward until the back knee touches the floor, then return to a fully upright position with legs and hips fully extended. Athletes must alternate their lead leg on every rep.

“Lactic Threshold”

Rx:

3 Rounds for Time

Rx:

300m Row
50m Sled Push (155/90)
50m Sled Pull (155/90)

 

Scaled:

300m Row
50m Sled Push (90/60)
50m Sled Pull (90/60)

*Tiebreaker: TOTAL Row Time
*Tiebreaker 2: Fastest Time on Row #3

Time Cap: 7 minutes (Each additional 10m increment left on sled and/or meters left on row, after the time cap, will count as 1 second that will be added to your score)

MOVEMENT STANDARDS:

Row: On the call of “3, 2, 1… GO” the athlete will grab the handle and proceed to row 300m. Once completed, the athletes hands and feet must not come off of the rower/handle until given the okay from their judge and 300m is clearly read on the display.

Sled Push (broken into 10m sections): The athlete will proceed to push the Sled 50m, to the designated turn around point. The entire sled MUST PASS the designated turn around point, before athlete is given the okay to proceed.

Sled Pull (broken into 10m sections): The athlete will use the straps provided to pull the sled back to its start point. The athlete can use and method necessary (straps over shoulder, arms through straps), but they MUST be facing forward, with their back to the sled during the entire movement. The entire sled MUST PASS the designated start point, before athlete is given the okay to proceed.

“Cleaning for 2”

Athletes will be given 3 attempts at finding their 1RM Clean Complex. This event will be set on an interval timer for 3 lifts of 25 seconds, per athlete, to complete their lift. With a 5 second transition to the next athlete immediately following.

Each athlete will be assigned a lane number and will take turns lifting. Lifter #1 (Lane 1) will have 25 seconds to complete their first lift. Then, there will be a 5 second transition leading into Lifter #2 (Lane 2), where they will also have 25 seconds to complete their lift. We will continue on in this manner, until each lifter has completed all 3 attempts.

Once the athlete completes the first clean, they must immediately take the bar straight to the Hang position (Clean #2) and complete the second part of the lift. During the Complex, once the lift has started, the bar must NOT touch the ground. If the bar touches the ground at any time before the lifts are completed, the athlete must start the lift over from the beginning.

Athletes can attempt the Complex as many times as possible in their allotted time. All athletes may have their respected bars loaded with attempt weight prior to each lift. You may increase or decrease loads as needed. Only one athlete will be lifting at a time.

Athletes must complete BOTH lifts to receive a score.

CLEAN COMPLEX

CLEAN #1

For the Clean, the barbell must begin on the ground. The athlete may use a Power Clean or Squat Clean. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

CLEAN #2 (FROM THE HANG)

A Hang Power Clean, Hang Squat Clean or Hang Split Clean may be used, as long as the arms are fully extended from the hang and the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.