2014 Beach Box Showdown Event 1 - Triple OHS Ladder RX: Points Weight 1 65/45 2 75/55 3 95/65 4 115/75 5 135/95 6 155/110 7 185/130 8 205/145 9 225/155 10 255/180 Scaled: Points Weight 1 25/15 2 35/25 3 45/30 4 55/40 5 65/45 6 75/55 7 85/60 8 95/65 9 105/75 10 115/80 Event 1 Description 7 minutes is shared between the team pair. Only one Partner can be lifting at a time. You can change your plates while your partner is lifting. Each competitor must have their own bar. Pick a starting weight, load your bar and the clock will start once your team is ready. Barbell must be taken from the floor, no racks allowed. After your first successful attempt, sequentially progress as far as you can up the ladder. You may not skip over weights and the barbell may not get lighter. Event 1 Movement Standards Overhead Squat: The hip crease must pass below the top of the knee at the bottom of the squat. The athlete must come to full lockout overhead with the hips, knees, and arms fully extended and the barbell over the center of the body. A squat snatch is permitted for the first rep as long as OHS requirements are met. Event 1 Scoring Round is scored by combined total of both teammate’s point values. Team with the highest combined points takes the event. 2 Min Rest then immediately into Event 2. Event 2 - Clean Up on Event 2 RX & Scaled: AMRAP 6: 10 Bar-facing Burpees 2 Power Cleans at weight used for last OHS Event 2 Description 6 minutes is shared between the team pair. Only one Partner can be working at a time, but must complete a whole round before the other partner can take over. Even if last weight for OHS is unsuccessful, once the weight is loaded and an OHS is attempted it cannot be taken off and the competitor must use that weight for event 2. Teammates must tag their partner before beginning the next round Tagging can be a fist bump, or hand to hand slap Event 2 Movement Standards Bar-facing Burpee: Chest and thighs must come in contact with the ground. Burpee jump must be off two feet facing the bar. Stepping over or jumping off one foot is not allowed. Power Clean: Bar must start from the ground each rep. A good rep finishes with the hips and knees fully locked out and elbows in front of the barbell. Squat clean is OK. Event 2 Scoring Round is scored by team combined total Rounds + Reps. Team with the highest combined Rounds+Reps takes the event. Event 3 - Flighty Fran RX: 21-15-9 Thrusters (95#/65#) Pull-ups Partner performs 40 Double Unders after each Round Scaled: 21-15-9 Thrusters (75#/55#) Jumping Pull-ups Partner performs 80 Single Unders after each Round Event 3 Description Only one partner can work at a time. After each round the resting partner must complete 40 Double Unders before the working partner can start the next round. After the working partner finishes Fran and the resting partner completes 40 Double Unders, the resting partner begins Fran and the roles switch. 14 min. Timecap. Event 3 Movement Standards Thruster: The Barbell moves from the bottom of a front squat to full lockout directly overhead with the knees, hips, and arms. The bar must start on the ground for the first rep. The hip crease must pass below the knees. A squat clean is allowed for the first rep. Pull-up: Strict, kipping, or butterfly pull-ups are allowed. The arms must come into full extension at the bottom. At the top, the chin must clearly pass the horizontal plane of the bar. Jumping Pull-up: The Pull-up bar must be at least 6” above athletes head when standing tall. At the bottom, the arms must come into full lockout. At the top, the athletes chin must clearly pass the horizontal plane of the bar. Double Under: Standard Double Under where the rope must pass under the feet twice per jump. Attempts do not count. Single Under: Standard Single Under where the rope must pass under the feet once per jump. Attempts do not count. Event 3 Scoring Teams are scored on total time taken to complete both Frans and all Double Unders. Lowest time/score wins. If a team fails to complete the workout within the timecap, a 1-second per incomplete rep will be added to the time. Event 4 - Chipper Never Stops RX: 400m Run 50 Box Jumps (24”/20”) (Partner must be in bottom squat) 50 Deadlifts (185#/135#) (Partner must be holding top of deadlift) 50 Wall ball (20#/14#) (9’/10’) (Partner must have Ball overhead) 50 Toes to Bar (Partner Must be hanging) 400m Run Scaled: 400m Run 30 Box Jumps (24”/20”) (Partner must be in bottom squat) 30 Deadlifts (135#/95#) (Partner must be holding top of deadlift) 30 Wall ball (14#/10#) (10’/9’) (Partner must hold ball to chest) 30 Sit-ups (Partner must be in forearm plank) 400m Run Event 4 Description Only one partner works at at time. Reps can be broken up between the pair however. “Resting” Partner must be set in static position before any reps of the “working” partner will count. 15 Min. Timecap Event 4 Movement Standards Box Jump: Rep begins with both feet on the floor. Rep ends with hips and knees fully locked and open at the top of the box. Step-ups are allowed. Bottom Squat: The hip crease must pass below the top of the knee and rest at the bottom of the squat for reps to count. Deadlift: Traditional deadlift with the hands outside of the knees. Sumo Deadlifts are not allowed. Starting at the floor, the barbell is lifted until the knees and hips reach full extension with the shoulders behind the bar. Deadlift Hold: The barbell must be held with the hips and knees in full extension with the shoulders behind the bar for reps to count. Wall Ball: The ball must be taken from the bottom of a squat where the hip crease is below the top of the knee and thrown to the specified target. If the ball is thrown low or does not hit the wall it is a no rep. Wall Ball Hold: RX:The ball must be held overhead for reps to count. The ball can not be resting on any body part besides the hands. Athlete must be standing. Scaled: The ball must be held against the chest for reps to count. Athlete must be standing. Toes to Bar: Must go from a full hang to having both feet touch the pull-up bar. Both feet must come in contact with the bar at the same time inside the hands. The arms and hips must come into full extension at the bottom with the feet traveling behind both the bar and the body. Hang: Athlete must hang from the bar with feet off the ground for reps to count. Sit-Up: Using the Ab-mat, athlete must butterfly their legs. The bottom of the rep occurs when the athlete lays flat and touches the ground behind their head. The top of the rep occurs when the athlete touches their toes. Forearm plank: Athlete must plank with only their toes, forearms and hands in contact with the ground for reps to count. Event 4 Scoring Teams are scored in total time taken to complete all reps. Lowest time/score wins. If a team fails to complete the workout within the timecap, a 1-second per incomplete rep will be added to the time as well as a 5min penalty for not completing the last run. However, if both teammates are able to head out the door for the last 400m before the timecap, they will be allowed to finish the run for a time exceeding the timecap.
Posted on: Sun, 10 Aug 2014 04:52:47 +0000
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