Strength
Saturday, September 30th, 2023 - 4-year Anniversary Comp
Notes
Instead of having different divisions, we are offering scaled versions of each workout. This will allow athletes to choose the appropriate level of challenge based on their skill and strength. We do want to emphasize the importance of the competition as a fun and community-building event rather than just just a test of athleticism. Encourage sportsmanship, camaraderie, and cheering on fellow athletes.
Notes
COMPETITIVE
21-15-9
Pushups
Cals Bike
Deadlifts (185/135)
PERFORMANCE
25-20-15
Knee Pushups
Cals Bike (21-15-9)
Deadlifts (135/95)
LIFESTYLE
30-25-20
Elevated Pushups
Cals Bike (21-15-9)
Deadlifts (95/65)
After completing the 9-9-9 round, partners move on to:
COMPETITIVE
Max Wallballs (20/14)
PERFORMANCE
Max Wallballs (14/10)
LIFESTYLE
Max Wallballs (10/8)
Movements are alternated between partners (Partner A does 21 Pushups, Partner B does 21 Cals Bike, Partner A does 21 Deadlifts, Partner B does 15 Pushups, Partner A does 15 Cals Bike, etc.)
Cals for ladies will be 15-11-6
21-15-9
Pushups
Cals Bike
Deadlifts (185/135)
PERFORMANCE
25-20-15
Knee Pushups
Cals Bike (21-15-9)
Deadlifts (135/95)
LIFESTYLE
30-25-20
Elevated Pushups
Cals Bike (21-15-9)
Deadlifts (95/65)
After completing the 9-9-9 round, partners move on to:
COMPETITIVE
Max Wallballs (20/14)
PERFORMANCE
Max Wallballs (14/10)
LIFESTYLE
Max Wallballs (10/8)
Movements are alternated between partners (Partner A does 21 Pushups, Partner B does 21 Cals Bike, Partner A does 21 Deadlifts, Partner B does 15 Pushups, Partner A does 15 Cals Bike, etc.)
Cals for ladies will be 15-11-6
Notes
COMPETITIVE
Buy-in: 500m row (split)
40 Lunges - Split
30 Alternating DB Snatches (50/35) - Split
20 Toes to Bar - Split
10 Box Jumps (24/20) - Sync
6 Burpee Over Line - Sync
10 Box Jumps (24/20) - Sync
20 Toes to Bar - Split
30 Alternating DB Snatches (50/35) - Split
40 Lunges - Split
Cash out: 500m row (split)
PERFORMANCE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (35/25) - Split
25 Leg Raises - Split
10 Box Jumps (20/16) - Split
6 Burpee Over Line - Split
10 Box Jumps (20/16) - Split
25 Leg Raises - Split
30 Alternating DB Snatches (35/25) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)
LIFESTYLE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (25/15) - Split
25 Knee Raises - Split
10 Box Step Overs (20/16) - Split
6 Burpee Over Line - Split
10 Box Step Overs (20/16) - Split
25 Knee Raises - Split
30 Alternating DB Snatches (25/15) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)
Take special note of movements that are sync and split. Only competitive will have sync movements.
If a team has a competitive athlete and a Performance/Lifestyle athlete, only the competitive athlete will do all the reps for the sync portion. Performance/Lifestyle athletes will do half.
Buy-in: 500m row (split)
40 Lunges - Split
30 Alternating DB Snatches (50/35) - Split
20 Toes to Bar - Split
10 Box Jumps (24/20) - Sync
6 Burpee Over Line - Sync
10 Box Jumps (24/20) - Sync
20 Toes to Bar - Split
30 Alternating DB Snatches (50/35) - Split
40 Lunges - Split
Cash out: 500m row (split)
PERFORMANCE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (35/25) - Split
25 Leg Raises - Split
10 Box Jumps (20/16) - Split
6 Burpee Over Line - Split
10 Box Jumps (20/16) - Split
25 Leg Raises - Split
30 Alternating DB Snatches (35/25) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)
LIFESTYLE
Buy-in: 400m row (split)
40 Assisted Lunges - Split
30 Alternating DB Snatches (25/15) - Split
25 Knee Raises - Split
10 Box Step Overs (20/16) - Split
6 Burpee Over Line - Split
10 Box Step Overs (20/16) - Split
25 Knee Raises - Split
30 Alternating DB Snatches (25/15) - Split
40 Assisted Lunges - Split
Cash out: 400m row (split)
Take special note of movements that are sync and split. Only competitive will have sync movements.
If a team has a competitive athlete and a Performance/Lifestyle athlete, only the competitive athlete will do all the reps for the sync portion. Performance/Lifestyle athletes will do half.
Notes
COMPETITIVE
Snatch
95 / 65
105 / 75
115 / 85
125 / 90
135 / 95
155 / 105
Clean
145 / 105
155 / 115
175 / 125
185 / 135
205 / 145
215 / 155
PERFORMANCE
Snatch
65 / 45
75 / 55
95 / 65
105 / 75
115 / 85
135 / 95
Clean
115 / 85
135 / 95
145 / 105
165 / 115
175 / 125
185 / 135
LIFESTYLE
Snatch
45 / 35
65 / 45
75 / 55
95 / 65
85 / 75
105 / 75
Clean
65 / 45
85 / 55
95 / 65
115 / 75
125 / 85
135 / 95
Athletes performing snatch and clean decided at random right before event.
Lifts will be performed in an EMOM style. One minute to make the lift, the next minute is used to load the bar. (partners and judges can help load the bar)
If an athlete fails a lift, use the following minute to strip the weight on the bar to the last successful lift. The next working minute will be an AMRAP at that weight.
If an athlete gets to the last round, the following working minute will be an AMRAP at that weight.
Snatch
95 / 65
105 / 75
115 / 85
125 / 90
135 / 95
155 / 105
Clean
145 / 105
155 / 115
175 / 125
185 / 135
205 / 145
215 / 155
PERFORMANCE
Snatch
65 / 45
75 / 55
95 / 65
105 / 75
115 / 85
135 / 95
Clean
115 / 85
135 / 95
145 / 105
165 / 115
175 / 125
185 / 135
LIFESTYLE
Snatch
45 / 35
65 / 45
75 / 55
95 / 65
85 / 75
105 / 75
Clean
65 / 45
85 / 55
95 / 65
115 / 75
125 / 85
135 / 95
Athletes performing snatch and clean decided at random right before event.
Lifts will be performed in an EMOM style. One minute to make the lift, the next minute is used to load the bar. (partners and judges can help load the bar)
If an athlete fails a lift, use the following minute to strip the weight on the bar to the last successful lift. The next working minute will be an AMRAP at that weight.
If an athlete gets to the last round, the following working minute will be an AMRAP at that weight.
Notes
COMPETITIVE
Partner A: 12 Thrusters (95/65)
Partner B: 12 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (115/75)
Partner B: 9 Thrusters (115/75)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (135/95)
Partner B: 6 Thrusters (135/95)
6 Sync Burpee Over the Bar
PERFORMANCE
Partner A: 12 Thrusters (75/55)
Partner B: 12 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (95/65)
Partner B: 9 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (115/75)
Partner B: 6 Thrusters (115/75)
6 Sync Burpee Over the Bar
LIFESTYLE
Partner A: 12 Thrusters (55/45)
Partner B: 12 Thrusters (55/45)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (75/55)
Partner B: 9 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (95/65)
Partner B: 6 Thrusters (95/65)
6 Sync Burpee Over the Bar
Athletes are responsible for loading their own bars.
Partner A: 12 Thrusters (95/65)
Partner B: 12 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (115/75)
Partner B: 9 Thrusters (115/75)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (135/95)
Partner B: 6 Thrusters (135/95)
6 Sync Burpee Over the Bar
PERFORMANCE
Partner A: 12 Thrusters (75/55)
Partner B: 12 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (95/65)
Partner B: 9 Thrusters (95/65)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (115/75)
Partner B: 6 Thrusters (115/75)
6 Sync Burpee Over the Bar
LIFESTYLE
Partner A: 12 Thrusters (55/45)
Partner B: 12 Thrusters (55/45)
6 Sync Burpee Over the Bar
Partner A: 9 Thrusters (75/55)
Partner B: 9 Thrusters (75/55)
6 Sync Burpee Over the Bar
Partner A: 6 Thrusters (95/65)
Partner B: 6 Thrusters (95/65)
6 Sync Burpee Over the Bar
Athletes are responsible for loading their own bars.
Notes
https://www.comptracker.io/scoreboard?id=389