The Friday Pro Workout will be announced on Friday at 5 PM. The Pro Women will start right at 6 PM. The Pro Men will start at 6:30 PM.
The Heat start times are listed below. We used the order in which you signed up to determine the start order. The heats will stay the same for all of Saturday. We will reorder the heats for Sunday.
Saturday Workout #1
2 rounds for time of:
40 wall ball shots, 20 lbs (14 lbs)
20 burpee box jumps, 12" box
Start time: 9 AM
15 minute time cap
The jump rope must pass cleanly under your feet twice per jump.
The wall ball shot starts with the athlete standing and the medicine ball grasped in both hands at chest height. The athlete then squats down, achieving the bottom of the squat with the hip crease below the top of the patella. The athlete then explosively stands up, throwing the medicine ball at the green target. The ball must make contact with any part of the green target for the rep to count. If the ball does not hit the target, the entire rep must be performed from the start.
Burpee Box Jump
The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump onto the box. The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.
2 minutes of:
row for meters
1 minute break
3 minutes for reps of:
8 stone over wall
8 wall jumps
Open Division weights: Men, 145 lbs Women, 95 lbs
Pro Division weights: Men, 175 lbs Women 115 lb
This event will run outside from 10 AM until 6 PM. A heat will start every ten minutes. There are only 6 spots per heat. YOU are responsible to make sure that you get this workout in. There is plenty of time all day for all of you to get this workout in. Please do not wait until the last minute. This station will shut down promptly at 6 PM.
The Pro Division will be doing this workout from 9-10 AM, in the same heats as the Friday Pro Workout.
The Row and the Wall event will be scored as two seperate events.
Stone over Wall
The stone starts on the ground, with the athlete in a standing position. At the call of "GO!" the athlete bends down, picks up the big round ball and gets it over the wall. The athlete then runs AROUND the wall and repeats the process. The athlete does this for 8 reps.
Before the athlete can begin the wall jumps, the atlas stone MUST be stable and unmoving on the designated spot!!! The athlete places his/her hands on the top of the wall and gets OVER the wall. The athlete does this for 8 reps.
The athlete continues performing as many rounds and reps as possible in the three minutes.
Saturday Workout #2
Start time: Women 3 PM, Men 4 PM
The barbell starts on the ground, and finishes with the barbell locked out overhead. The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, non moving, locked out position. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk. The athlete must wait for the judge's signal to drop the weight.
You will start with the lowest weight listed for your gender and at the call of, "Lift" will have 20 seconds to make a successful attempt. You may take as many attempts as needed within the 20 seconds to make your successful lift. In order for the lift to count, the judge must give you the "down" signal prior to the call of "rotate". At the 20 second mark, you will hear the call of, "Rotate." You will then have 10 seconds to move to the next barbell. You will then wait at that barbell for the call of, "Lift".
After you have missed your attempt, you may choose to retry the weight. Or you can choose to perform as many deadlifts as possible in the time remaining. There may be many of you that successfully lift the same weight. We will use the number of deadlifts to break up any ties.
You may use a weight belt that is 10 cm (4 inches) or less in width. You may use knee sleeves, but not knee wraps. You may use wrist wraps.
Women Weights (lbs): 95, 105, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 205, 210, 215
Men Weights (lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315