Rocketeer

 

10 Min AMRAP (I go, you go per round)

Amount of reps in 10 min

Score: total reps completed

 

RX:

• 20 Deadlift 225lb Men/155lb Women
• 25ft HSW
• 15 Box jump overs (24in Men /20 in Women)
• 25ft HSW
• 10 Alternating Arm Devils Press 50lb Men/35lb Women (5 each arm)

 

Scaled:

• 20 Deadlift 185lb Men /135lb Women
• 25 ft Bear Crawl
• 15 Step overs
• 25 ft Bear Crawl
• 10 Alternating Arm Devils Press 35lb Men /20lb Women (5 each arm)

Novice:

• 20 Double KB Deadlift 35lb Men /26lb Women
• 25 ft Bear Crawl
• 15 box step overs 20 in box
• 25 ft Bear Crawl
• 10 Burpee Ground to Overhead 20lb /14lb Medball

Tier A:

• 20 Double KB Deadlift 26lb Men /18lb Women
• 25 ft Bear Crawl
• 15 box jump to 12 in box
• 25 ft Bear Crawl
• 10 Burpee to chest

Tier B:

• 20 Double KB Deadlift 13lb Men /8lb Women
• 25 ft Alternating dumbbell press march
• 15 box step overs 12 in box
• 25 ft Alternating dumbbell press march
• 10 Burpee to 12 in box

Tier C/D Upper:

• 20 kettlebell Deadlift 5lb Men /3lb Women
• Wheel down lane with kettlebell in lap 5lb Men/3lb Women
• 15 med ball shoulder to overhead press 8lb Men, 6lb Women
• 10 alternating kettlebell snatch from box in front of athlete 5lb Men/ 3lb Women

 

Tier C/D Lower:

• 20 Lower Glute Bridges
• 25 ft frog jump
• 15 box step overs 12 in box
• 25 ft frog jump
• 10 good morning-line jump over

Complex Challenge

 

Each partner has 3 min to find the heaviest of the following complex:

1 Clean (power or squat)

1 Jerk

1 front squat

1 Jerk

Followed by: 1 minute transition to Partner Grace

 

RX:

As prescribed up top

 

Scaled:

As prescribed up top

 

Novice:

• 3 minute maximum repetition alternating dumbbell curl  25lb Men/15lb Women

Tier A:

• 3 minute maximum repetition alternating dumbbell curl 10lb Men /5lb Women

Tier B:

• 3 minute maximum repetition alternating dumbbell curl 5lb Men /3lb Women

Tier C/D Upper:

• 3 minute maximum repetition alternating dumbbell curl  5lb Men /3lb Women

Tier C/D Lower:

• 3 minute maximum repetition alternating kettlebell march 5lb Men /3lb Women

 

Event 2 B:

Partner Grace

Barbell partner Grace

For Time: 60 Clean and Jerk

10:00 Time cap (each partner does 30 in 10 rep increments)

Score: Time to complete 60 Clean and Jerks

RX:

135lb Men/95lb Women

 

Scaled:

95lb Men/ 65lb Women

 

Novice:

Dumbbell Clean and Press 25lb Men/ 15lb Women

 

Level A:

Dumbbell Clean and Press 10lb Men/ 5lb Women

 

Level B:

Dumbbell Clean and Press dumbbells 5lb Men/ 3lb Women

 

Level C/D: upper body use only:

Dumbbell Clean and Press 5lb Men/ 3lb Women

 

Level C/D: lower body use only: 4

12 in box step up and jump down

 

*Each Partner will move a chess piece 5 feet for every 10 repetitions 

*partners alternate every 10 repetitions completed 

 

 

 

Shuttle Max

3 min each- 1 min transition between teammates

Buy in-

8 shuttle sprints

16 alternating Pistols

In remaining time MAX DB snatch

 

RX:

• 8 shuttle sprints
• 16 alternating pistols
• Alternating dumbbell snatch 70lb Men/ 50lb Women

 

Scaled:

• 8 shuttle sprints
• 16 step back lunges
• Alternating dumbbell snatch 50lb Men/ 35lb Women

 

Novice:

• 8 shuttle sprint
• 16 step back lunges
• Alternating dumbbell snatch 15lb Men/ 10lb Women

 

Tier A:

• 8 shuttle sprints
• 16 mountain climbers
• Alternating dumbbell snatch 15lb Men/ 10lb Women

 

Tier B:

• 4 shuttle sprints
• 16 mountain climbers from 20 in box
• Alternating dumbbell snatch 10lb Men/ 5lb Women

 

Tier C/D Upper Body Use Only:

• C: 50 jumping jack arms; D: 25 jumping jack arms
• Russian Twists (hands clasped together)
• Alternating dumbbell snatch 5lb Men/ 3lb Women

 

Tier C/D Lower Body Use Only:

• 4 shuttle sprints
• 16 jumping jill feet
• Max supported alternating leg kick backs from 20 in box

The Mastiff

10 rounds for time

9 min time cap

Each Partner completes 5 rounds; partners alternate rounds

• 20 sandbag squats
• 100 ft sandbag carry (whatever carry you’d like)

 

 

RX: 150lb Men /100lb Women

 

Scale: 70lb Men /50lb Women

 

Novice: Medball 30lb Men /20lb Women

 

Tier A: Medball 20lb Men /14lb Women

 

Tier B: Medball 8lb Men/ 6lb Women (squat to 20 in box)

 

Tier C/D: upper body use only: dumbbell lateral raises 5lb Men/ 3lb Women; 50 ft rope pull with battle rope

 

Tier C/D: lower body use only: squat to 20 in box; shuttle run

Floater: Push It

3 min max effort with a sit up buy in

Score: Max number of push ups

 

SIT UP BUY IN

• RX: 75 sit ups

 

• Scaled: 50 sit ups

 

• Novice: 40 sit ups

 

• Tier A: 30 sit ups

 

• Tier B: 20 supported sit ups

 

• Tier C upper: 30 russian twists R/L =1 (tap wheelchair wheel)

 

• Tier D upper: 20 russian twists R/L =1 (tap to box)

 

• Tier C lower: 30 alternating leg raises (R/L=1)

 

• Tier D lower: 20 alternating leg raises (R/L=1)

 

PUSH UPS

 

RX: push ups

 

Scaled: hand release push ups

 

Novice: hand release push ups

 

Tier A: knee push ups

 

Tier B:  push up from a 20 in box

 

Tier C/D upper body use only: DB front raise 8lb Men /5lb Women

 

Tier C/D lower body use only: step ups 12 in box

Row for distance in 7:00

Score: distance measured in meters after 7:00

*partners alternate every____ meters of rowing

 

Distance for rowing:

• RX: 500 M

 

• Scaled: 400 M

 

• Novice- 250 M

 

• Tier A: 200 M

 

• Tier B: 100 M

 

• Tier C/D: upper body use only: 100 M

 

• Tier C/D: lower body use only: 3 cals Assault Bike