The Geezer Games

Workout 1 - "Senior Sprint"

30 Alternating Single Dumbbell Hang Clean and Jerk 

(8) 50 ft. Shuttle Runs

20 Alternating Single Dumbbell Snatch

(4) 50 ft. Burpee Broad Jumps

10 Alternating Single Devil Press 

(1) 50 ft. Handstand Walk *

10 Minute Time Cap 

*50 ft. Bear Crawl is scaled

Age Group Weights

35-39 : (50/35)

40-44: (50/35)

45-49 : (40/25)

50-54 : (40/25)

55-59 : (35/20)

60-64 : (35/20)

65+ (25/15) 

Burpee Broad Jump Standards: 

You must start the BBJ station in the upright position with your hands placed near your feet – hands must be behind the line.

Feet must be parallel on take off and landing – no staggered take offs

During each BBJ your chest must touch the ground in the lower position.

When standing back up, the feet cannot pass the previous position of where your hands were placed. You may step back up, or leap back up with both feet at the same time (most, not all, athletes tend to prefer to step up).

You may not take any steps forward between reps.

When placing your hands on the floor, they must be placed no more than 1 foot length in front of your feet

Part A

20 Ground to Overhead 

*5 burpee over the bar on the min

5 min time cap

-rest 3 min-

35-39 (185/125)

40-44 (155/105)

45-49 (135/95)

50-54 (115/75)

55-59 (95/65)

60-64 (95/65)

65+ (75/55)

Part B

5 min to establish heavy 2 rep hang clean

"Rickety cHIPper"

For Time:

500m Row

50ft Walking lunge

50 Hand Release Push ups 

50ft Walking lunge

50 Wallballs

*10 Minute time cap

Wall Ball Weights-

35-39 (20/14)

40-44 (20/14)

45-49 (20/14)

50-54 (14/10)

55-59 (14/10)

60-64 (12/8)

65+ (12/8)