WEEK 1
Oct 21 - Oct 21

Weekly match scoresheets: Download scoresheets here


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Burpee Cleanup
Division I & II

4 athletes on each team will complete:

  • AMRAP in 4 minutes:
  • Burpees Over the Bar

Straight into:

  • 3 minutes to find:
  • 4 Rep Max Clean

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

Synchronized Legday
Division I & II

2 Teams of 2 Athletes will complete synchronized:

21 - 15 - 9

  • Overhead Lunge (75/50)
  • Wallballs (20/14 @ 9')

Scoring

Score: Total time for both teams of 2 to finish.

Spread: 60 Seconds

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

Flow

Synchronization means the athletes must stay on the same rep count
The first 2 athletes will complete the 21 alternating overhead lunges sycnrhonized followed by the 21 wallballs syncrhonized, then 15/15, 9/9
After the first pair completes the last 9 wallballs, the next pair will do the same

Standards

All movements follow typical standards
Lunges begin and end with the athlete standing tall with the feet, hips, shoulders, and bar in a straight line
Wallballs will be done with a bum ball to ensure easy rep counting
Overhead lunges should be synchronized at the top of each rep
Wallballs both athletes should be 'on' the same rep, but they do not need to be in sync

Row Down the Time
Division I & II

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

50x Clean & Jerks (115/85)
50x Toe to Bar / Leg Raises
50x Kettlebell Swings (24/16)

with Max Calorie Row during.

Scoring

Score: Final time - 1s for every calorie rowed

Spread: 100 Points

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 and another will begin the clean and jerks
Athletes may switch working athlete at any time, in any order so long as there is never more than 2 athletes working
At the completion of the 50th Kettlbell swing, the final time will by x60 (seconds) and - calories = final score
Athletes must tag in / out for switches on any movements

Standards

All movements follow typical standards
Clean & Jerks may be considered ground to overhead
Leg Raises means the athletes feet must pass above their hips (legs may be straight or bent)