WAKEHOUSE SPECIAL

SPONSORED BY

 

This workout will have 2 separate scores.

On a 20 minute clock,

 

Score 1

For time: w/ 15 min cap

-1300m Partner Run  followed by

2 Rounds of

-40 Box Facing Burpees (24/20")

-20 Synchronized Toes to Bar

 

Score 2

For weight:

At the 15 minute mark or when part 1 is complete both partners find their 3 Rep Max Hang Clean until the 20 minute mark.

 

Scaled variations

Scaled teams will perform burpees to a plate & synchronized toes above hips.

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Additional Notes: Applies to RX and Scaled workouts

 

Partners will run together holding a mobility band throughout the whole run.

Partners can then split up the Box Facing/Plate Burpees any way they want.

Box facing burpees must be a two foot jump facing the box.  Jumping over the entire box is allowed. No step ups.(RX)

Must stand tall w/ control on top of the 10# plate for each burpee to count.(Scaled)

Partners must touch all of their toes to the bar at the same time for the Synchronized Toes to Bar to count.(RX)

Partners toes must break the hip crease at the same time for the Synchronized Toes Above Hips to count.(Scaled)

Score 1 is time when the team finishes all of the work. If the time cap is reached :01 will be added to the time cap for every rep not completed.

When a team finishes the work OR when the 15 minute mark is reached they will begin finding their 3RM Hang Clean each.

Score 2 is total weight successfully lifted between the partners.

   (Partner 1 lifts 100# + Partner 2 lifts 200#. Score 2 would be a total weight of 300#)

Any variation of the Hang Clean is acceptable. (Hang Squat Clean, Hang Power Clean, Hang Split Clean)

Athletes must first deadlift the bar to full extension then begin the lift.

The hang position must stay above knees.

Dropping the bar to the ground or below knees before 3 repetitions are successfully completed will result in a no rep.

Male teams will lift w/ a 45# Rogue Bar.

Female teams will lift w/ a 35# Rogue Bella Bar.

All teams will have one barbell & one pair each of 45s, 35s, 25s, 15s, 10s, 5s, & 2.5 plates.

If any Athlete plans to lift more than 320# for men or 310# for women then additional 10s will be given upon request. It is the team's responsibility to notify us of this beforehand.

Spring collars must be on the barbell prior to lifting, lifts w/out a spring collar on will result in a no rep.

One partner lifts at a time, change weights however you want.

At the 20 minute mark the WAKEHOUSE SPECIAL workout is complete.

All lifts must be complete at the 20 minute mark.

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THRUSTER UP

SPONSORED BY

 

RX

For time:

-42 Thrusters

-15 Ring Muscle Ups

-36 Thrusters

-12 Ring Muscle Ups

-30 Thrusters

-9 Ring Muscle Ups

-24 Thrusters

-6 Ring Muscle Ups

 

Scaled

For time:

-42 Thrusters

-30 Pull Ups

-36 Thrusters

-24 Pull Ups

-30 Thrusters

-18 Pull Ups

-24 Thrusters

-12 Pull Ups

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Time cap:

9 mins - Men

12 mins - Women

 

RX weights - 95/65#

Scaled weights - 75/55#

 

Score is time when all work is finished.

Teams can split up reps between partners any way they want. One partner working at a time.

If time cap is reached :01 will be added to the time cap for every rep remaining to achieve your team's total score.

The winning team in each division of this workout will receive $100.

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DOUBLE TROUBLE

SPONSORED BY

 

RX

For time:

Partner 1

-21 Double Dumbbell Snatches

-42 Double Unders

-15 Double DB Snatches

-30 DUs

-9   Double DB Snatches

-18 DUs

 

then

 

Partner 2

-9   Double DB Snatches

-18 DUs

-15 Double DB Snatches

-30 DUs

-21 Double DB Snatches

-42 DUs

 

Time cap:

8 mins

 

Scaled

For time:

Partner 1

-21 Double Dumbbell Snatches

-80 Single Unders

-15 Double DB Snatches

-60 SUs

-9   Double DB Snatches

-40 SUs

 

then

 

Partner 2

-9   Double DB Snatches

-40 SUs

-15 Double DB Snatches

-60 SUs

-21 Double DB Snatches

-80 SUs

 

Time cap:

10 mins

 

RX weights - 50/35#

Scaled weights - 35/20#

 

Score is time when all work is finished.

If time cap is reached :01 will be added to the time cap for every rep remaining to achieve your team's total score.

At least one part of each DB must touch the ground at the beginning of each repetition.

Any variation of the double dumbbell snatch is acceptable as long as both DBs move in one continuous motion from the ground to over head. (Squat snatch, split snatch, power snatch, or muscle snatch).

Finished position is with both DBs overhead with arms, shoulders, hips, & legs extended & inline.

NO dropping the DBs from overhead, you must first bring them below hip level before dropping to the ground.

Dropping DBs from anywhere above hips may result in an on the spot burpee penalty.

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BENCH'N JUMP

SPONSORED BY

 

This workout will have 2 separate scores.

 

Score 1

Max Unbroken set, Bench Press

 

Score 2

Max distance, Broad Jump

 

RX weight - 185/105#

Scaled weight - 135/75#

 

This workout is a Floater & can be done anytime throughout the allotted time during the day.

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Score 1

Athletes will get one try at a max UnBroken set of bench presses.

As soon as the barbell is taken off the rack the UB set begins. Each repetition must begin & end w/ arms fully extended. Each repetition must pass through a position where the barbell touches the chest.

Bouncing off the chest will result in a NO REP.

Any repetition where the barbell touches the J-cups will result in a NO REP but the Athlete may continue their UB set.

Resting the barbell in the locked out position or on the chest is acceptable.

The UB set ends when the athlete fails a repetition or when the athlete returns the barbell to the J-cups or when the spotter touches the barbell.

Teammates will spot for each other.

Score 1 is number of successful UB bench press reps combined from the teammates.

     (Partner 1 =10 UB reps + Partner 2 = 20 UB reps. Score 1 would be a total of 30 UB reps)

Score 2

Each athlete will get two tries at a max distance broad jump.

The broad jump begins with both feet on the ground in a standing position & continues with jumping from two feet & landing on two feet.

Distance is marked behind the heels.

If any part of the athlete's body touches the ground behind their heels then the distance is measured at that point (think long jump in track & field).

If you put your hand down behind you or you fall on your ass, your distance is marked there.

If landing in a split foot position then distance is marked behind the heel that is in the shortest distance position. 

You must stick your landing & wait for the Judge to measure your distance & give you to the go ahead to move before your distance is official.

If you do not stick the landing, shuffle your feet, or move before your Judge gives you the go ahead to move then you will not get a score.

Score 2 is the athlete's best jump combined from the teammates.

     (Partner 1 =1.23 Meters + Partner 2 = 1.45 Meters) Score 2 would be a total of 2.68 Meters)

 

Athletes must do both bench press & broad jump with their teammate. Teams will come to the floater together & complete both parts together.