Workout 1

For Time - 15 min CAP

Partner 1: 200m Run

Together: 20 Hang Snatch

Partner 2: 400m Run

Together: 40 Deadlifts

Together: 800m Run

Together: 40 Deadlifts

Partner 1: 400m Run

Together: 20 Hang Snatch

Partner 2: 200m Run

Intermediate: 95/65 Hang Snatch; 165/115 Deadlift

Rx: 115/75 Hang Snatch; 205/145 Deadlift 

Athletes can partition reps however they choose on Hang Snatches and Deadlifts but may not begin until athlete has returned from the run. Athletes are responsible for changing their own weights during workout. Hang Snatches may be Power or Squat.

Workout 2A - Squat Clean

Workout #2A and 2B

10 Min

Partner 1: 5 Min to establish 1RM Squat Clean

Partner 2: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)

ATHLETES SWITCH

Partner 1: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)

Partner 2: 5 Min to establish 1RM Squat Clean

There will be 2 scores for this event:

Workout 2A Score: Total weight lifted between 2 athletes’ 1RM Squat Clean

Workout 2B Score: Total weight lifted in Bench Press intervals (Total Weight = Total Reps x Weight(s))

**Athletes may choose their own weight from the list below – they may adjust between 1st and 2nd intervals**

Men’s Options: 115/135/155/185/205/225

Women’s Options: 75/95/105/125/135/145

Workout 2B - Bench Press

Workout #2A and 2B

10 Min

Partner 1: 5 Min to establish 1RM Squat Clean

Partner 2: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)

ATHLETES SWITCH

Partner 1: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)

Partner 2: 5 Min to establish 1RM Squat Clean

There will be 2 scores for this event:

Workout 2A Score: Total weight lifted between 2 athletes’ 1RM Squat Clean

Workout 2B Score: Total weight lifted in Bench Press intervals (Total Weight = Total Reps x Weight(s))

**Athletes may choose their own weight from the list below – they may adjust between 1st and 2nd intervals**

Men’s Options: 115/135/155/185/205/225

Women’s Options: 75/95/105/125/135/145

Workout 3

5 Rounds - 1:45 work/:30 rest

Rx

9 Sync Thrusters (115/75)

9 Sync Burpees

Max Pull-Ups

Intermediate

7 Sync Thrusters (95/65)

7 Sync Burpees

Max Pull-Ups

Score for this event is TOTAL # of Pull-Ups

Athletes must complete all thrusters/burpees at the start of each round before beginning Pull-Ups

Only one athlete performing pull-ups at a time, but may switch whenever they choose

Floater 1

Static Handstand-Hold for Time

Each athlete will get 3 attempts at static handstand hold

Only the longest hold of the 3 attempts will be recorded

Score is team total of combined BEST times

HS-Holds must be completed in 5x5 square (athletes may move around as long as they remain within square)

Time starts when feet leave floor and stop when ANY body part other than hands touch floor

Floater 2

Floater #2

Sled Push for Distance

4 Minutes

Athlete 1 will push sled max distance in 1 minute

Athlete 2 will pick up where athlete 1 left off and push for 1 minute

Repeat for 1 more round in same fashion

Score is total distance of sled

Sled Weights (all listed weights are in addition to sled):

Men - Rx: 200#, Int: 165#

Women - Rx: 125#, Int: 75#

Finals

TBD


Sat, September 26, 2020 7:30 AM - 6:00 PM US Eastern Standard Time
Ft Ben Fit
10605 Deme Dr, Indianapolis, Indiana, United States
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