Workouts

Workout 1

Time to Shine

MMFF – 1 Movement per Athlet

In a 10:00min Window:

   A: Find 1RM Box Jump (in cm)
B: Max Effort Strict Pull Ups
C: Max Effort 80kg/50kg Push Press
D: Max Effort 120kg/80kg Deadlift

 

Das Workout absolvieren zwei Athleten & zwei Athletinnen. Jeder Athlet:in absolviert nur ein einziges Movement. Ein Athlet:in beginnt mit Übung A. Wurde diese Übung beendet, beginnt der nächste Athlet mit Übung B. Die 10 Minuten können individuell eingeteilt werden. Wurde eine Station beendet, darf diese nicht wiederholt werden.

 

Workout 2

 The Ninja and the Beast

2 Sets – 5 Rounds – MFMF – YGIG 

Set 1 (5 Rounds)

Male 1:
12 Double DB Deadlifts 22.5kg
9 Double DB Hang Power Cleans 22.5kg
6 Double DB Shoulder to Overhead 22.5kg

Female 1:
24 Double Unders
9 Toes to Bar
6 Burpee Box Jump Over 24”

 

Into Set 2 (5 Rounds)

Female 2:
12 Double DB Deadlifts 15kg
9 Double DB Hang Power Cleans 15kg
6 Double DB Shoulder to Overhead 15kg

Male 2:
24 Double Unders
9 Toes to Bar
6 Burpee Box Jump Over 30”

Time Cap: 20min

Workout 3

Sync-Chipper 

FM – FM – For Time – Split as you want

 

200 Sync Thrusters 20kg/15kg
100 Sync Pullups
50 Sync Single Arm Devil’s Press 22.5kg/15kg

Time Cap: 20min

Workout 4

Heavy Hitter-Metcon-Relay

M1:
21 Cal Row
18 Squat Snatches 40kg
15 Cal Row
12 Squat Snatches 60kg
9 Cal Row

Into:
F1:
21 Cal Row
18 Squat Snatches 30kg
15 Cal Row
12 Squat Snatches 40kg
9 Cal Row

Into:
M2:
21 Cal Row
18 Squat Cleans 60kg
15 Cal Row
12 Squat Cleans 80kg
9 Cal Row

Into:
F2:
21 Cal Row
18 Squat Cleans 42.5kg
15 Cal Row
12 Squat Cleans 55kg
9 Cal Row

Time Cap: 24min

Zeitplan

 

Uhrzeit Beschreibung
08:45 – 09:30 Ankunft Judges, CheckIn der Boxen in den Livestream
09:45 Start des Livestreams

WETTKAMPFBEGINN

10:00 Workout 1 – Heat 1 / (TC 10min)
10:15 Workout 1 – Heat 2 / (TC 10min)
10:30 Workout 1 – Heat 3 / (TC 10min)

UMBAU jede Box individuell

10:50 Workout 2 – Heat 1 / (TC 20min)
11:15 Workout 2 – Heat 2 / (TC 20min)
11:40 Workout 2 – Heat 3 / (TC 20min)

PAUSE / UMBAU jede Box individuell

12:45 Workout 3 – Heat 1 / (TC 20min)
13:10 Workout 3 – Heat 2 / (TC 20min)
13:35 Workout 3 – Heat 3 / (TC 20min)

UMBAU jede Box individuell

14:05 Workout 4 – Heat 1 / (TC 24min)
14:35 Workout 4 – Heat 2 / (TC 24min)
15:05 Workout 4 – Heat 3 / (TC 24min)

WETTKAMPFENDE

15:45 Final Scoring / Siegerehrung