Box Babes Unleashed

Workout 1

12 min cap

60 burpees to a 45lb plate Rx (50 int) (40 sc)

In remaining time find:

2rm bench press

You will have a 12 minute running clock.   Beginning with burpees to a 45” plate.  Athletes can split reps however.    For the burpee, facing the plate, you can step or jump back/up.  Chest & thighs must make contact with the ground, then all divisions must jump to the plate, and jump or step down for one completed rep.

Once the set number of burpees for your division are complete, you will use the remaining time to find a 2rm bench press. Bar cannot be loaded until burpees are complete. Partner MUST spot their partner even on light lifts, but may not touch the bar unless partner needs help.  Spotter Hands touching bar during a lift Is a no rep.  You can rotate lifts between you and your partner how ever you see fit.  Please verify weight with your judge prior to lift.

For bench: control bar off rig to starting position, you may not pull off rig right down to your chest for safety, control your set up. Once set, we are looking for bar to make contact at the chest/rib cage, butt and shoulders to remain in contact with bench the entire lift, then full lockout for 2 reps.  Once fully locked out and controlled at top, athlete(and spotter) may rack the bar. please deload bar after your final lift or at 12 min cap.

Workout 1

12 min

60 burpees to a 45lb plate Rx (50 int) (40 sc)

In remaining time find:

2rm bench press

You will have a 12 minute running clock.   Beginning with burpees to a 45” plate.  Athletes can split reps however.    For the burpee, facing the plate, you can step or jump back/up.  Chest & thighs must make contact with the ground, then all divisions must jump to the plate, and jump or step down for one completed rep.

Once the set number of burpees for your division are complete, you will use the remaining time to find a 2rm bench press. Bar cannot be loaded until burpees are complete. Partner MUST spot their partner even on light lifts, but may not touch the bar unless partner needs help.  Spotter Hands touching bar during a lift Is a no rep.  You can rotate lifts between you and your partner how ever you see fit.  Please verify weight with your judge prior to lift.

For bench: control bar off rig to starting position, you may not pull off rig right down to your chest for safety, control your set up. Once set, we are looking for bar to make contact at the chest/rib cage, butt and shoulders to remain in contact with bench the entire lift, then full lockout for 2 reps.  Once fully locked out and controlled at top, athlete(and spotter) may rack the bar. please deload bar after your final lift or at 12 min cap.

Workout 2

10 min Amrap

8 Wall walks rx (6 int) (6 open standard scaled)

16 box jump overs 24” rx (20” int) (step over 20”)

24 ttb (hanging leg raises int) (hanging knee raise sc)

On a 10 min clock, you will get as many rounds and reps as possible, splitting reps however with your partner.

Wall walks: following open standards for all divisions.   Chest & thighs must be on ground to start.  Hands cannot leave in front of line for scaled, and fingers touching line for Rx/int, until both feet are on wall.

Rx/Int. must walk all the way back to the white line 10” to wall, both hands must touch that line, then walk back out to 55” tape line before feet come off the wall, then chest/thighs back to floor for full rep.

Scaled must get their hands behind the line, back in front of line, then feet down, chest and thighs to floor for one full reps.

Box jump overs: see photo for height. Scaled is step overs.  Both feet must touch top of box, you do not have to fully extend on top, hands cannot make contact with box during rep. Athletes MUST step down, you may not jump down for safety purpose.

Toes to bar: feet must come behind the plane of the rig, and both toes must touch the bar at the same time between the hands.

Hanging leg raises: feet must come behind the plane of the rig, legs must remain straight, and you will lift your legs just above the hip crease/parallel.  AKA toes to something or straight leg raises.

Hangin knee raises: feet must come behind the plane of the rig, and you will lift your knees just above the hip crease/parallel.

Workout 3

For time - 15 min cap

30-20-10

Cal Row

Dumbbell hang clean & jerks synchro 35lbs rx. (25lb int) (20lb sc)

Cal bike

BB Deadlifts 155lb rx. (125lb int) (95lb sc)

You will have a 15 min cap to complete the work.  All reps, minus the synchro dumbbell clean & jerks will be split however.

Cal row & bike: just get er’ done!

Synchro Double DB Hang clean & jerk.  Dumbbells can touch between or outside legs. If between the legs, legs cannot be any wider than just outside the shoulder.   Dumbbell must come between  the legs or outside of legs between reps. Dumbbells must then make contact with both shoulders, before being pressed over head.  Synchro is good when BOTH athletes are locked out over head. If one athlete comes down early, it will be a no rep.  You MUST Wait at the top for your partner. If you’re unclear if you’re synchro, listen to your judge!

Barbell deadlifts: we are looking for athletes to be locked out at the top, with shoulders behind the bar, hips and knees fully extended.  No bouncing the bar off the floor, keep all reps controlled. Do not drop bar on last rep, you must set it down.