Event 1 (C or B depending on division)
If you haven’t found a partner yet, you better get on it!!! The first workout (at least part of it) is listed below! Early bird pricing ends October 7thand prizes will be announced by the 5th.
(You will sign up as an individual, but list your partner. If you want us to assign you a partner, we can as long as another person is available in that division)
RX Division: Event 1C
9 Min AMRAP
10 Synchro Chest-to-Bar Pull-Ups/Pull-Ups
15 Partner Deadlift (350#)
20 Synchro Wall Balls (20/14)
At 3-2-1-Go (on the 39 min mark) both athletes will jump to a 6’ wide bar (long bars on the rig or any bar attaching to the wall) and perform 10 synchronized chest to bar pull-ups (for men) and regular chin over the bar pull-ups (for women).
Once all 10 reps are completed, the partners will then go to a 45 lb male bar loaded with 350 total lbs (180 lbs on the male side, 125 lbs on the female side) and perform 15 synchronized partner deadlifts.
Once all 15 reps are completed, the partners will then go back under the rig and perform 20 synchronized wall balls (20 lb ball to 10’ target for the males, 14 lb ball to 9’ target for the women).
This workout will continue in this manner trying to accumulate as many reps as possible until 9 min are complete (at the 48 min mark).
Movement Standards
Synchro Chest-to-Bar/Pull-Ups
Each rep must start with both athletes’ arms in a full lockout at the bottom of the rig with the feet completely off the ground. For the males, the chest has to physically touch the rig at or below the collarbone and then must return to the bottom position with arms fully locked out and a change of direction shown at the bottom of the rig. For the females, the chin has to be above the plane of the center of the bar at the top and also pass through full extension and change of direction at the bottom. For the rep to count, the males chest has to be touching the bar at the same time the females chin is over the plane of the bar. START PRACTICING THIS NOW!!!
Partner Deadlift
Each rep must start with both athletes on the same side of the bar facing the same direction. One side of the bar will be loaded with 180# and the other with 125# for a total of 350# (includes 45# barbell). Athletes will pull the bar to full lockout (hip, knees, and shoulders stacked above hips, behind the barbell) for a rep to count. Athletes may drop the barbell from the top and restart for their next rep, or they may perform touch and go reps. If performing touch and go, both sides/bumpers must touch the ground at the bottom.
Synchro Wall-Balls
Each rep must begin with athletes passing through a full squat with the wall ball in their hands (off the ground). Males must shoot a 20lb ball to a 10ft target while females shoot a 14lb ball to a 9ft target. The center of the ball must touch the wall at or above the target line. For the rep to count, the balls must hit the target at the same time. Athletes can either catch the ball on the way down straight into another squat, or let the ball fall to the ground and come to a complete restbefore pickup up and starting another rep. If you catch the ball off the bounce and go into another rep that will be considered a no rep.
Scaled Division: Event 1B
9 Min AMRAP
10 Synchro Jumping Pull-Ups (8”/6”)
15 Partner Deadlift (260#)
20 Synchro Wall Balls (20/10)
At 3-2-1-Go (on the 14 min mark) both athletes will jump to a 6’ wide bar (long bars on the rig or any bar attaching to the wall) and perform 10 synchronized jumping pull-ups (8” measured from top of head to bottom of pullup bar for men and 6” for women.
Once all 10 reps are completed, the partners will then go to a 45 lb male bar loaded with 260 total lbs (125 lbs on the male side, 90 lbs on the female side) and perform 15 synchronized partner deadlifts.
Once all 15 reps are completed, the partners will then go back under the rig and perform 20 synchronized wall balls (20 lb ball to 9’ target for the males, 10 lb ball to 9’ target for the women).
This workout will continue in this manner trying to accumulate as many reps as possible until 9 min are complete (at the 23 min mark).
Movement Standards
Synchro Jumping Pull-Ups
Males will measure 8” from the top of their head while standing tall to the bottom of the pull-up bar while females will measure 6”. Plates or boxes may be used to stand on to find correct height. Each rep must start with both athletes’ arms in a full lockout below the pullup bar. Athletes may then jump and pull themselves up until their chin is above the vertical plane of the bar. For the rep to count, both athletes chins must be over the bar at the same time.
Partner Deadlift
Each rep must start with both athletes on the same side of the bar facing the same direction. One side of the bar will be loaded with 125# and the other with 90# for a total of 260# (includes 45# barbell). Athletes will pull the bar to full lockout (hip, knees, and shoulders stacked above hips, behind the barbell) for a rep to count. Athletes may drop the barbell from the top and restart for their next rep, or they may perform touch and go reps. If performing touch and go, both sides/bumpers must touch the ground at the bottom.
Synchro Wall-Balls
Each rep must begin with athletes passing through a full squat with the wall ball in their hands (off the ground). Males must shoot a 20lb ball to a 9ft target while females shoot a 10lb ball to a 9ft target. The center of the ball must touch the wall at or above the target line. For the rep to count, the balls must hit the target at the same time. Athletes can either catch the ball on the way down straight into another squat, or let the ball fall to the ground and come to a complete restbefore pickup up and starting another rep. If you catch the ball off the bounce and go into another rep that will be considered a no rep.
