FLOATER: “ENDURE”

ALL DIVISIONS

Athletes will hold a high plank position (top of push-up) with designated bumper plate on their back for a maximum time. The athlete will establish their plank position with elbows locked out. A volunteer will place a bumper plate on their back. The time starts once the plate is placed on the athlete’s back. The athlete’s ELBOWS MUST REMAIN LOCKED OUT for time to accumulate. If either elbow bends, your time is done. BOTH HANDS MUST REMAIN IN CONTACT WITH THE FLOOR (no resting on one hand while shaking out the other hand). If the bumper plate falls off of the back, your time is done. The max time that can be held is 3 minutes.

Plate Weights:

RX (45/25)

INTERMEDIATE (35/15)

SCALED (25/10)

Workout 3: “OVERCOME”

RX Men and Women

Barbell (115/85)

INTERMEDIATE Men and Women

Barbell (95/65)

For Time

9 – 6 – 3 – 6 – 9

Thrusters

Lateral Burpees Over the Bar

TIME CAP: 7 MINUTES

THRUSTERS: The barbell starts on the ground. The athlete may perform a full squat clean into the thruster or power clean the barbell to the shoulder and then proceed with the first thruster. The bar must be in contact with the shoulders in the front rack position at the start of each thruster. The hip crease must be below the top of the knee at the bottom of each squat (below parallel). The rep is credited when the barbell comes to a full lockout overhead with the hips, knees and arms fully extended, and the barbell directly over the shoulder and midfoot.

LATERAL BURPEES OVER THE BAR: The athlete starts on one side of the barbell. The chest and thighs must touch the floor at the bottom of each rep. Then athlete returns to both feet with the hands off the floor, jumping or stepping in and out of the bottom of the burpee, and may jump or step over the barbell with both feet. The rep is credited when both feet are on the opposite side of the barbell. If either foot makes contact with the bar on the way over it is a NO REP and the “jump” must be re-done.

Flow:

9 Thrusters

9 Lateral Burpees Over the Bar

6 Thrusters

6 Lateral Burpees Over the Bar

3 Thrusters

3 Lateral Burpees Over the Bar

6 Thrusters

6 Lateral Burpees Over the Bar

9 Thrusters

9 Lateral Burpees Over the Bar

Workout 1: “PERSEVERE”

RX Men and Women

Barbell (115/85)

INTERMEDIATE Men and Women

Barbell (95/65)

4 Rounds for Time

4 Power Snatches

10 Lateral Jumps Over the Bar

6 Clean and Jerks

10 Lateral Jumps Over the Bar

8 Front Rack Lunges

10 Lateral Jumps Over the Bar

TIME CAP 12 MINUTES

POWER SNATCHES: With the barbell starting from the ground, athletes will lift the barbell overhead in one motion (no clean and jerks). The snatch must be received above parallel (no squat snatch is allowed). The lift is complete when the athlete is standing with hips and knees reaching FULL EXTENSION and the bar clearly above the midfoot, hips and shoulders with arms fully locked out. If the athlete does not stand to FULL HIP and KNEE EXTENSION, with barbell overhead over midfoot, hips, and shoulders, it is a NO REP. If both arms/elbows are not locked out, it is a NO REP.

CLEAN & JERK: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with ELBOWS CLEARLY IN FRONT OF THE BAR. Athletes may squat clean or power clean. Once the bar is received in the front rack position, athletes will jerk the barbell overhead. Athletes may Push Jerk, Squat Jerk, or Split Jerk. The lift is complete when the athlete isstanding with hips and knees reaching FULL EXTENSION and the bar clearly above the midfoot, hips and shoulders with arms fully locked out. If the athlete does not stand to FULL HIP and KNEE EXTENSION, with barbell overhead over midfoot, hips, and shoulders, it is a NO REP. If both arms/elbows are not locked out, it is a NO REP.

FRONT RACK LUNGES: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with ELBOWS CLEARLY IN FRONT OF THE BAR. The athlete will start each lunge standing tall with both feet under hips. Athlete will then step/lunge forward with one leg, making sure the trailing knee touches the ground. The lunge is complete when the athlete EXTENDS THE KNEES AND HIPS at the top of each rep, with both feet under the hips. Athlete must alternate legs between lunges.

LATERAL JUMPS OVER THE BAR: The burpee must be performed LATERALLY to the barbell. The athlete will jump BOTH feet back and land with their chest and thighs clearly touching the ground at the bottom. The athlete may step up or jump up from ground but must jump LATERALLY with both feet over the barbell to complete the repetition. However, both feet do not need to land at the same time. Single-legged jumping or stepping over is not permitted. If an athlete’s foot touches the bar, it is a NO REP and they must re-do the jump, but not the burpee. If the body isn’t LATERAL to the bar, it is a NO REP. If the jump over the bar is not a 2-foot LATERAL jump, it is a NO REP.

WORKOUT 2: PART A“STRENGTH”

Workout 1: “PERSEVERE”

RX Men and Women

Barbell (115/85)

INTERMEDIATE Men and Women

Barbell (95/65)

4 Rounds for Time

4 Power Snatches

10 Lateral Jumps Over the Bar

6 Clean and Jerks

10 Lateral Jumps Over the Bar

8 Front Rack Lunges

10 Lateral Jumps Over the Bar

TIME CAP: 12 MINUTES

POWER SNATCHES: With the barbell starting from the ground, athletes will lift the barbell overhead in one motion (no clean and jerks). The snatch must be received above parallel (no squat snatch is allowed). The lift is complete when the athlete is standing with hips and knees reaching FULL EXTENSION and the bar clearly above the midfoot, hips and shoulders with arms fully locked out. If the athlete does not stand to FULL HIP and KNEE EXTENSION, with barbell overhead over midfoot, hips, and shoulders, it is a NO REP. If both arms/elbows are not locked out, it is a NO REP.

CLEAN & JERK: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with ELBOWS CLEARLY IN FRONT OF THE BAR. Athletes may squat clean or power clean. Once the bar is received in the front rack position, athletes will jerk the barbell overhead. Athletes may Push Jerk, Squat Jerk, or Split Jerk. The lift is complete when the athlete isstanding with hips and knees reaching FULL EXTENSION and the bar clearly above the midfoot, hips and shoulders with arms fully locked out. If the athlete does not stand to FULL HIP and KNEE EXTENSION, with barbell overhead over midfoot, hips, and shoulders, it is a NO REP. If both arms/elbows are not locked out, it is a NO REP.

FRONT RACK LUNGES: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with ELBOWS CLEARLY IN FRONT OF THE BAR. The athlete will start each lunge standing tall with both feet under hips. The athlete will then step/lunge forward with one leg,making sure the trailing knee touches the ground. The lunge is complete when the athlete EXTENDS THE KNEES AND HIPS at the top of each rep, with both feet under the hips. The athlete must alternate legs between lunges.

LATERAL JUMPS OVER THE BAR: The athlete starts on one side of the barbell. For all divisions, the athlete may jump or step over the bar laterally. The rep is credited when both feet are on the opposite side of the barbell. If either foot touches the barbell on the way over, it is a NO REP and the “jump” must be re-done.

WORKOUT 2: PART B “STRENGTH”

ALL DIVISIONS!!!

PART B: 1 CLEAN & JERK

Athlete has a 4 minute window to establish a heavy CLEAN & JERK.

Athlete must VERBALLY state the weight to their judge BEFORE the lift.

ALL unused plates must be OUTSIDE the lifting area.

Athlete must change their own plates.

Athlete may take weight off or add more weight to barbell at any time.

Athlete may take as many attempts as they want in the 4 minute lifting window.

As long as the bar leaves the ground prior to 3:59, that repetition will count if the CLEAN & JERK is completed.

CLEAN & JERK: With the barbell starting from the ground, athletes will clean the barbell to a front rack position with ELBOWS CLEARLY IN FRONT OF THE BAR. Athletes may squat clean or power clean. Once the bar is received in the front rack position, athletes will jerk the barbell overhead. Athletes may Push Jerk, Squat Jerk, or Split Jerk. The lift is complete when the athlete is standing with hips and knees reaching FULL EXTENSION and the bar clearly above the midfoot, hips and shoulders with arms fully locked out. If the athlete does not stand to FULL HIP and KNEE EXTENSION, with barbell overhead over midfoot, hips, and shoulders, it is a NO REP. If both arms/elbows are not locked out, it is a NO REP.

***PLEASE MAKE SURE YOU CLEARLY “FINISH” EACH MOVEMENT WITHIN THE COMPLEX AND MAKE SURE YOU SEE THAT THE JUDGE HAS GIVEN A “GOOD” REP SIGNAL BEFORE PUTTING THE BAR DOWN.

*** ONLY IF YOU HAVE AT LEAST 25# BUMPER PLATES OR MORE LOADED ON THE BAR MAY YOU DROP THE BAR FROM OVERHEAD