You must only complete one round/rep of each movement to stay rx and eligible for the final workout
“Ground to Overhead” Ladder
Each athlete will have 25 seconds to move each barbell from the ground to overhead. They will then have 10 seconds to transition to the next bar. The barbell weights for guys and girls will be as follows:
135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275
95, 105, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160
For those athletes that complete the last bar on the ladder, five more bars will be set up after every athlete has made their way through the ladder. The weights for the final five bars are as follows:
285, 295, 305, 315, 325
165, 170, 175, 180, 185
Movement Standards-The athlete must move the barbell from the ground to his/her shoulders in one movement. That may be done by using a power clean, a squat clean or anywhere in between. Once the bar is on the shoulders the bar must be lifted overhead “anyhow”- i.e press, push press, push jerk, split jerk, or squat jerk. The bar must stay on the athletes shoulders and may not be brought down on the back and jerked from behind the neck. For the rep to count the athlete must (1) show control overhead with arms locked out and ears visibly in front of the shoulder (2) have the feet underneath the shoulders and (3) have the knee and hip completely open i.e “standing tall.”
Workout Standards-Upon the “3..2..1..Go” Call the first athlete will step up to the bar for their first attempt. Each attempt will have a 25 second time limit followed by a 10 second rest. During this 25 seconds the athlete can make as many attempts as needed. The horn for the 10 second rest is not an absolute end to the athletes time, however, he/she must have the bar on the shoulders before the horn sounds; at which time the athlete must move immediately to one final attempt to lockout the weight overhead and show control in order to move on.
40 Seconds On/ 20 Seconds Off of…
Overhead Squats (65/95)
Wall Climb with Cone touch (4 foot female/5 foot male)
Db Push press (25/40)
Box Jump (20/24)
Three rounds for total reps of each movement
Movement Standards for each station:
Overhead Squat-Barbell must be locked out overhead while the athlete squats to a depth below parallel at the bottom of the squat. At the top the athlete must stand completely upright with the knee and hip completely open.
Wall climb-The athlete will begin with one hand on a orange construction cone. Once the round begins the athlete will scale the wall in any way the athlete chooses. Once over the wall they must touch the corresponding cone place on the other side of the wall.
Db Push press-The athlete must move the dumbells from the shoulder to overhead. At the top the arm must be locked out and the ear visibly in front of the arms, while at the same time standing tall with the knee and hip completely open.
Box Jump-Each athlete jump and land with both feet landing on the top of their designated box. The full foot must land on the box for the rep to count. Jumping off the box is permitted provided the athlete finishes his/her hip either in the air or on top of the box.
Ghd sit-up-Each athlete will place one hand above their head which they will use to touch a medicine ball placed on the ground. The athletes free hand will be placed across their body touching their opposite shoulder. Once the athletes hand touching the ball they must then touch the foot pad of their corresponding arm for the rep to count.
Workout #3 “Got Grip”
1 rope climb (18ft)
3 deadlifts (185/295)
5 weighted pull-ups (17.5/35)
*Kipping is allowed on the pull-ups
5 rounds for time
Time Cap-8 min
Scaling Deadlift weight for men and women are 255lbs/155lbs
Scaling for weighted pullups are strict pullups
Scaling for the rope climb is a planked out pull from the ground to standing. Five reps for every 18ft rope climb
Object Cary-Move object from start position to end position. No dragging of the objects at any time. Doing so is grounds for disqualification.
200ft run (start with hand on their individual sandbag)
100ft farmers walk (140/280) drop the walk handles on the stall matt and proceed to station two: sandbag carry
100ft heavy bag carry
100ft farmers walk to original start position
100ft run to heavy bag
100ft bag carry to original start position
450ft run to I beam
using a shoulder harness drag the I beam (210/135) to finish
Time cap: 8 Min
Movement Standards: Handles must be pickup off the ground-at no time may the weights be dragged. For the bag carry the weight must be pulled close the chest. Over the shoulder is not acceptable, as is using the hands and arms to “cradle” the bag from the bottom. Lastly the bag may not be flipped on its side and held in the zercher position.
20 reps of Back Squat (225/133)
30 kb snatches total (53/35)
20 rep of shoulder to overhead “anyhow” (83/135) no behind the neck allowed
60 double unders
double plate carry for 150ft (two 45lb plates for males; two 25lb plates for females)
Load plates onto the sled
Heavy sled push for 150ft (guys four 45lb plates on sled, four 25lb plates for females)
Sandbag run to finish (90lb for guys, 50lbs for females)
Back squat-From the rack the athlete will squat to below parallel and stand up fully.
Kettlebell Snatch-With one arm the bell will be swung overhead rests on the wrist/forearm with the arm fully extended and ear forward of the shoulder while at the same standing tall.
Shoulder to Overhead-Move the loaded barbel from the shoulder to the “locked out” overhead position. Press, push press, push jerk, split jerk can all be used provided the feet end up under the shoulders with with the arms fully locked out.
Time Cap: 20 min
Scaling: None for the final workout
The field of athletes will be cut for this final workout of the day