Saturday, September 9th
Athlete 1 - W1 1 MIN max squat cleans Athlete 2 - W2 1 MIN max squat cleans Athlete 3 - W3 1 MIN max squat cleans Advanced W1: 225/155 W2: 255/175 W3: 285/195 Intermediate/Masters W1: 135/95 W2: 185/125 W3: 225/155 Novice W1: 95/65 W2: 115/85 W3: 135/95 Additional Information 1. There will be a 2 MIN transition time between athletes. During transition time, all athletes are permitted to help load the bar. All weights must be put back how they were found at the end of workout 2. All reps must be completed within 1 minute. If the athlete has not completed the rep when the time has ended the rep will not count. 3. Athletes are permitted to perform a power clean and front squat. 4. The barbell is required to touch the floor at the start and finish of every rep. Scoring W1 = 1 point/rep W2 = 2 points/rep W3 = 3 points/rep
18 MIN AMRAP Advanced A1: 30 Double DB SH2OH - 70/50 A2: Handstand hold 15 Synchro Box Jump Overs - 30/24 A1: 30 Bar Muscle-ups A2: Dead hang (See additional information) 15 Synchro Box Jump Overs - 30/24 Intermediate/Masters A1: 30 Double DB SH2OH - 50/35 A2: Handstand hold 15 Synchro Box Jump Overs - 24/20 A1: 30 Chest-to-Bar Pull-ups A2: Dead hang 15 Synchro Box Jump Overs - 24/20 Novice A1: 30 Double DB SH2Oh - 35/20 A2: Handstand hold 15 Synchro Box Jump/Step Overs - 24/20 A1: 30 Jumping Chest-to-Bar Pull-ups A2: Dead hang 15 Synchro Box Jump Overs/Step Overs - 24/20 Additional Information 1. Only 2 athletes are permitted in the lane at a time. 2. Tagging is required when switching between athletes. 3. SH2OH reps will only count while A2 is in a handstand hold. 4. 3-rep penalty if A1 drops their dumbbells from above the waist. 5. Synchro box overs - There will be 2 boxes located side-by-side. 6. A1 and A2 must start the rep together, on the same side of the box but are not required to finish the rep together. 7. Chest-to-Bar reps will only count while A2 is in a dead hang. 8. Waterfall is only permitted in the ADVANCED division. 9. Waterfall - A1 must be locked out at the top when A2 is at the bottom of the rep.
THE LAST STAND
THREE ROUNDS FOR TIME Advanced 10 Snatches - 155/115 20 Toe-to-bar 30 Burpee over bar Intermediate/Masters 10 Snatches - 115/85 20 Toe-to-bar 30 Burpee over bar Novice 10 Snatches - 75/55 20 Knee raises 30 Burpee over bar Additional Information 1. 15 MIN time cap. 2. Every athlete will complete one full round. 3. Tagging is required when switching between athletes. 4. Power, squat, or muscle snatches are permitted. 5. Burpees will be performed lateral to the barbell. 6. The final athlete is required to return to the start line in order for their time to be recorded.
THE RIVERS OF HADES
Advanced PYRIPHLEGETHON: 100M Sandbag Carry - 150/100 ACHERON: 100M Farmers Carry - 70s/55s COCYTUS: 100M Run Intermediate/Masters PYRIPHLEGETHON: 100M Sandbag Carry - 100/70 ACHERON: 100M Farmers Carry - 55s/35s COCYTUS: 100M Run Novice PYRIPHLEGETHON: 100M Sandbag Carry - 70/50 ACHERON: 100M Farmers Carry - 35s/25s COCYTUS: 100M Run Additional Information 1. This workout is for time. 2. Relay style. One athlete per section of the relay. Athletes can not perform more than one exercise. 3. Tagging is required when switching between athletes. 4. The 100M will be completed in 25M segments. 5. Each athlete will travel 25M down and 25M back twice. 6. This workout can be completed at any time before the start of the last workout.