Week 4
Apr 15 - Apr 21

Burpee Cleanup the Jerk
Division Rx

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Burpees Over the Bar

Straight into:

  • 3 minutes to find:
  • Max 3x Clean + 1x Jerk

Scoring

Score: Total Points (1 point / rep + 1 point per pound lifted)

Spread: 100 Points

2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Clean must be touch'n'go without resting on the ground
Athlete may rest as long as needed prior to jerk (bar stays off the ground)
Athlete may re-attempt jerk as long as it ends up over head without touching the ground

Double Waterfall
Division Rx

2 teams of 2 athletes will complete waterfall style:

For Time:

  • 60x Calorie Row OR Assault Bike
  • 80x Thrusters (95/65)

Scoring

Score: Total Time

Spread: 60 seconds

2 points: Team with the best time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

At 3, 2, 1, go... the first team will begin on the rower (1 athlete working)
The team may switch who's working at any time
Once the first team has completed the row they will move onto the thrusters, and the second team will begin rowing
The second team may not begin their thrusters until the first team has completed them
Time is completed when the second team completes the 80th thruster

Standards

All movements follow typical standards
Each team is only allowed 1 rower & 2 barbells (1M + 1F)
Only 1 barbell may be off the ground at a time (if team is M+F)

Balls'n Stuff
Division Rx

A Team of 4, with 1 athlete working and 1 athlete wallballing:

For Time:

  • 120x Calorie Row
  • 60x Shoulder 2 Overhead (135/95)
  • 120x Kettlebell Swings (24/16)

AND Max Wallballs (20/14 @ 10')

Scoring

Score: Total time -1s for every wallball completed

Spread: 45 seconds

2 points: Team with best 'time'
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

At 3, 2,1..go, one athlete will begin rowing while another begins wallballs
The athletes may switch in and out at any time, in any order, as long as there is always only one athlete working at the workout, and on wallballs
Athletes must tag in / out to switch any movements

Standards

All movements follow typical standards

Burpee Cleanup the Jerk
Division Scaled

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Burpees Over the Bar

Straight into:

  • 3 minutes to find:
  • Max 2x Clean + 1x Jerk

Scoring

Score: Total Points (1 point / rep + 1 point per pound lifted)

Spread: 100 Points

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if within spread of 2nd place team"

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Clean may have a quick (<2s) re'-set on the ground (ie 2 quick singles) but must not touch the ground after the 2nd clean prior to the jerk
Athlete may rest as long as needed prior to jerk (bar stays off the ground)
Athlete may re-attempt jerk as long as it ends up over head without touching the ground

Double Waterfall
Division Scaled

2 teams of 2 athletes will complete waterfall style:

For Time:

  • 60x Calorie Row OR Assault Bike
  • 80x Thrusters (75/55)

Scoring

Score: Total Time

Spread: 60 seconds

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if within spread of 2nd place team

Flow

At 3, 2, 1, go... the first team will begin on the rower (1 athlete working)
The team may switch who's working at any time
Once the first team has completed the row they will move onto the thrusters, and the second team will begin rowing
The second team may not begin their thrusters until the first team has completed them
Time is completed when the second team completes the 80th thruster

Standards

All movements follow typical standards
Each team is only allowed 1 rower & 2 barbells (1M + 1F)
Only 1 barbell may be off the ground at a time (if team is M+F)

Balls'n Stuff
Division Scaled

A Team of 4, with 1 athlete working and 1 athlete wallballing:

For Time:

  • 100x Calorie Row
  • 50x Shoulder 2 Overhead (95/65)
  • 100x Kettlebell Swings (hybrid) (24/16)

AND Max Wallballs (14/8 @ 10')

Scoring

Score: Total time -1s for every wallball completed

Spread: 45 seconds

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if within spread of 2nd place team

Flow

At 3, 2,1..go, one athlete will begin rowing while another begins wallballs
The athletes may switch in and out at any time, in any order, as long as there is always only one athlete working at the workout, and on wallballs
Athletes must tag in / out to switch any movements

Standards

All movements follow typical standards
'Hybrid' KB Swings - the bell must be above eye level (not overhead, but higher than Russian)