Season 3, 2019 (July - September)

 

 

Workout #1

For Time: 

20 Power Cleans 95/65 (Scaled 65/45)

20 Pushups 

15 T2B (Scaled - Situps)

*At 90 Seconds - 15/12Cal Airbike UNLESS WORK IS already COMPLETE

 

Workout Description: When the clock starts, the athlete will complete 20 barbell power cleans, followed by 20 strict pushups, followed by 15 toes-to-bar. When the clock reaches 90 seconds, if the previous work is not yet complete, the athlete must complete a 15 calorie Airbike, and then complete the remaining work.

Weights: RX is 95 lbs for male, 65 lbs for female. Scaled is 65 lbs for male, 45 lbs for female. Scaled will also replace toes-to-bar with sit-ups. The Airbike portion will be 15 calories for male, 12 calories for female.

Movement Standards:

Power Clean: The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Pushups: A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees is allowed The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must touch the floor.

Toes to Bar: The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.