Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds (10 Minute Cap)
- 1 Minute Row/Bike/Runner/Ski
- 3 Deadlifts – 2 Power Cleans – 1 Snatch
- 1 Wall Walk
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Workout: “25.3”
- 5 Wall Walks
- 50 Calorie Row
- 5 Wall Walks
- 25 Deadlifts (225/155)
- 5 Wall Walks
- 25 Cleans (135/85)
- 5 Wall Walks
- 25 Snatches (95/65)
- 5 Wall Walks
- 50 Calorie Row
*SCALED VERSION:
- Scaled distance on wall walks
- Barbells: DL (135/85), Clean (95/65), Snatch (65/45)
*MASTERS RX 55+:
- Scaled Wall Walks
- Barbells: DL (185/125), Clean (95/65), Snatch (65/45)
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STANDARDS:
QUICK NOTES
- Gymnastic Grips NOT allowed
- Judges can change weights for the athlete
- Tie break time is after each full set of wall walks
Wall Walks
- Every rep begins with the athlete laying down
- Chest, feet, and things touching the ground
- At the start of each rep some part of your hand must be on the (60/55) line
- Both hands must remain on start line until both feet are on the wall
- Both hands must make contact with 10 inch line (FOR RX ONLY)
- Both hands must make it back to start line before feet come off the wall
- Rep is credited when athlete is laying on the ground with hands back at the start line
- For scaled the hands must clear the start line and make it back for rep to count
Row
- Must remain seated until rower clearly shows 50 cals completed
Deadlift
- Barbell starts on the ground
- Hands must be outside the knees (No sumo deadlift allowed)
- Any style of grip is allowed
- Rep is complete when hips and knees reach full extension
- Shoulders must be behind the bar when viewed from the side
- Bouncing the bar off the ground is NOT allowed
Clean
- Barbell starts on the ground
- Must be lifted to the shoulders in one motion
- Rep is credited when hips and knees are at full extension
- Elbows must be in front of the bar when viewed from the side
- Feet must be in line with the body to finish the rep
- Hang Cleans are NOT allowed
- Bouncing the bar off the ground is NOT allowed
Snatch
- Barbell starts on the ground
- Must be lifted in one motion to a locked out position overhead
- Hips, knees, and elbows must be locked out to get credit for each rep
- Hang Snatches are NOT allowed
- Bouncing the bar off the ground is NOT allowed
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the Ceilings
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