When: Saturday, June 10th

Where: Leon High School

Time: 9am-1pm

TEAM INFO

Competitive & For Fun Divisions

Teams of 2 (any combo of M/F)

• $60 per team

• Competitive Division will have a judge

• For Fun Division will not be judged and can add as many team members as they’d like to their team (each addtl team member- $30)

SCHEDULE OF EVENTS

7:30am: Athlete Check-In begins (all teammates must be present)
8:30am: Opening Ceremony & Athlete Briefing
9:00am: First heats begin

Awards ceremony and closing remarks will begin at approximately 1:00pm

Functional Fitness

Deadlifts (135/95)*

S2O (95/65)

Front Squats (95/65)

KB Swings (35/26)

DB Snatch (35/20)

Wall Ball Shots (14/10)

Box Step Ups (20/24in)

Single Unders

Weighted Lunges

Dead Hang from a Pull-Up Bar

Intermediate

Deadlifts (185/125)

Clean (115/75)*

S2O (115/75)

Front Squat (115/75)

Snatch (95/65)

DB Snatch (50/35)

Box Jumps (24/20in)

Wall Ball Shots (20/14)

Double Unders (1 per team)

Weighted Lunges

Dead Hang or Pull-Ups

Rx

Deadlifts (255/175)

Clean (185/125)*

S2O (185/125)

OH Squat (135/95)

Snatch (135/95)

DB Snatch (70/50)

Box Jumps (30/24in)

Wall Ball Shots (20/14)

Double Unders

Weighted Lunges

Dead Hang or Pull-Ups

WOD 1: “BATTLE RUCK”

FOR TIME

2.2 mile Bumper Plate Carry

RX Male teams: 45lb plate

INT Male teams: 35lb plate

FF Male teams: 25lb plate

RX Female teams: 35lb plate

INT Female teams: 25lb plate

FF Female teams: 15lb plate

-split work as needed, 1 partner carries bumper plate at a time-

(Score is Time)

Athletes will start behind the start line. On 3, 2, 1, GO athletes will head onto the ruck course through Cascades and the AC Pavilion. Athlete 1 carries plate while athlete 2 stays in pace with their partner. 2 total laps of the course, totaling 2.2 miles, must be completed to finish the event.

Athletes can hand off the bumper plate at any time, split the work as needed. At no time can the plate touch the ground.

Lastly, athletes can carry the weight however they choose as long as weight stays off the ground. No assistance from a backpack may be used for Battle for the Brave athletes. Walking, running, skipping, jogging all acceptable.

Once both athletes have crossed the finish line, time will be taken for the score.

wod 2: “FIRE LOAD”

FOR TIME

P1: 400m row

DB lunge down turf, run back (50/35)

P2: 400m row

run down turf, DB lunge back (50/35)

P1: 300m row

DB lunge down turf, run back

P2: 300m row

run down turf, DB lunge back

P1: 200m row

DB lunge down turf, run back

P2: 200m row

run down turf, DB lunge back

P1: 100m row

DB lunge down turf, run back

P2: 100m row

run down turf, DB lunge back

Score is time, 16min CAP

At 3, 2, 1 GO Partner 1 will begin their round of 400m row into DB lunge length of turf field setting DB down and running back to rower. Once Partner 1 passes starting line, Partner 2 will begin their 400m row into run down length of turf field to retrieve DB and lunge it back to starting line. Continue in this pattern with decreasing meters on the rower (300, 200, 100).

Dropping of dumbbell to the ground will be considered a NO REP!

Tie break time is completion of 400m row and DB lunge/run variation by both athletes.

Rower:
May start sitting on rower at start of WOD and during, but must not touch handle until 3, 2, 1, GO or partner has passed starting line.
Must keep feet harnessed and hands on handles until correct number of meters is displayed on the screen before progressing to turf.
Judge will reset rower each time an athlete has completed their prescribed meters.

For time capped teams…each 100m will count as 1 rep toward final score and each 10 ft completed on the lunge or run will count as 1 rep.

There is not a designated damper setting for this event.

Lunges:
Each lunge the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted.

At the bottom of the lunge, the trailing knee must make contact with the ground.

There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a full lunge step and place dumbbell on ground prior to switching arms. Lunging in place is not allowed.

The lunge step rep is credited when the athlete is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.

One length of turf is 40 ft. Lunge/Run length is credited when front foot (final lunge or step) has crossed turf and onto the paving stones.

For any no-rep lunge step, athlete must back up one step and repeat lunge on same leg that was no-repped to begin again.

For tie-break, scoring purposes…each 10-foot section will count as 1 rep toward final score.

RX Division, Overhead DB hold during lunges:

Each lunge begins with a dumbbell overhead prior to first step.

At the bottom of the overhead lunge, the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and back up one step in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a full lunge step and place dumbbell on ground prior to switching arms.

May hold dumbbell by the silver handle or by the bell of the dumbbell as long as dumbbell remains above the athlete’s head.

Intermediate Division, Goblet DB hold during lunges:
Each lunge begins with a dumbbell held at chest prior to first step.

At the bottom of the goblet lunge, the dumbbell must be held at the athlete’s chest. If, during the lunge, the dumbbell falls below the level of the athlete’s chest, the athlete must stop lunging and back up one step in order to continue. There is no requirement to rest; athletes may choose to do so of their own accord. However, athletes must complete a full lunge step and place dumbbell on ground prior to starting again.

Must hold one dumbbell end with both hands throughout the lunge movement.

Dumbbell may rest against chest.

Functional Fitness Division, Suitcase hold during lunges:

Each lunge begins with a dumbbell held at side prior to first step.

At the bottom of the suitcase lunge, the dumbbell must remain at athlete’s side. If, during the lunge, the dumbbell comes into contact with the ground, the athlete must stop lunging and back up one step in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a full lunge step and place dumbbell on ground prior to switching arms.

Must hold dumbbell by the silver handle.

FLOATER: “THIRD DEGREE BURN”

FOR TIME/REPS

P1: Max Dead Hang

P2: 90 Sec. Max Cal Ski

Each team will decide amongst themselves, who will complete the max dead hang and who will ski for max calories.

At 3, 2, 1 GO Partner 1 will begin their Max Dead Hang. Partner 2 will begin their 90 second Max Calorie Ski.

These will be two separate scores. Tie break will be determined based upon how your partner scored in their workout.

ALL DIVISIONS

Dead Hang:

Must have two hands on the bar at all times. Can use an overhand, underhand or mixed grip position. You may regrip the bar, but you CANNOT change style of grip.

Must have feet off of ground at all times. Can cross legs, L-Sit, Hollow Hold…however you need to keep feet off ground.

No grips will be allowed for the dead hang.

Max Calorie Ski:

Ski-Erg will be set to a 1:30 countdown.

At 3, 2, 1 GO, may grab handles and begin your max calorie ski!

There is not a designated damper setting for this event.

Teams will be able to sign up for their floater slot at registration.

WOD 3: “2-IN-2-OUT”

10-MINUTE AMRAP

200 Jump Rope Buy-In

Directly Into AMRAP of:

10 Synchro Burpees

5 Cleans (or Deadlifts)

Athletes will start behind the start line. On 3, 2, 1, GO athlete 1 will begin their jump-rope buy-in. 200 reps will be split as needed between both athletes.

Once 200 reps have been completed, athletes 1 and 2 will immediately begin their rounds of 10 synchro burpees into 5 cleans or deadlifts until 10 minutes has been reached.

Tie break for this event will be the time each team has completed their allotted jump rope buy-in.

Jump Rope:
RX: 200 doubles, can switch whenever

INT: 50 doubles, 150 singles. Can switch whenever, but doubles must be completed first (single-single-double or any variation thereof allowed, but only doubles will be counted until 50 doubles have been accomplished)

Func. Fitness: 200 singles, can switch whenever

Synchro Burpees:
Must meet at bottom of rep with both athletes chest and thighs on ground at same time before beginning next rep

Option to step-back and step-up is allowed across all divisions

Cleans:
RX Men (cleans) weights by round: 155/185/205/225/245/275
RX Women (cleans) weights by round: 105/115/125/135/155/165

INT Men (cleans) weights by round: 135/155/185/205/225/245
INT Women (cleans) weights by round: 65/85/105/115/125/135

5 total reps must be completed between partners. Both athletes do NOT have to touch the bar every round.

RX and Int divisions may complete a power, squat or split jerk clean.

Full standing locked out of knees and hips with elbows in front of bar plane will count as a successful rep

May complete touch and go reps

“Throwing” of the bar off the shoulders at end of rep will NOT be tolerated

ENCOURAGED to bring weight back down under control in respect for our venue

Athletes must load next round weight after the 5th successful lift each round. (Prior to starting next round’s burpees).

If you and your partner make it through round 6 before 10-minutes, repeat 6th round weight and continue AMRAP until time is reached.

End of round three is tie break time

Deadlifts:
Func. Fitness Men (deadlift) weights by round: 135/155/185/205/225/245
Func. Fitness Women (deadlift) weights by round: 65/85/105/115/125/135

5 total reps must be completed between partners. Both athletes do NOT have to touch the bar every round.

Deadlifts must come to full lockout of knees with shoulders behind barbell

May complete touch and go reps

Athletes must load next round weight after the 5th successful lift each round. (Prior to starting next round’s burpees).

If you and your partner make it through round 6 before 10-minutes, repeat 6th round weight and continue AMRAP until time is reached.

End of round three is tie break time

WOD 4: “FLASHOVER”

FOR TIME

21-15-9

Thrusters (or Front Squats)

Box Jump On and Overs (or Step Overs)

Score is Time, 6min CAP

At 3, 2, 1 GO Partner 1 will begin working through 21 reps of thrusters. Once 21 reps total have been completed, 21 box jump or step overs must be completed. Repeat with 15 reps of each, then 9 reps of each. Sharing work as needed, 6-minute CAP.

Each athlete must touch barbell at least ONCE throughout the workout.

Time at the end of 21 box jump or step-overs will be tie break time.

RX/Intermediate Divisions, Thrusters:

RX Men/Women (thrusters): 115/85

INT Men/Women (thursters): 95/65

Each set of thrusters begins with the barbell on the ground.
The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position.
A full squat clean into the thruster is allowed when the bar is taken from the floor.
The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.
The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

If barbell is dropped from overhead, that rep will be considered a NO REP. Barbell MUST be brought back to hips before releasing the bar.

Functional Fitness Division, Front Squats:

FF Men/Women (front squats): 95/65

Each set of front squats must begin with the barbell on the ground.
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.
The bar must remain in the front-rack position. The hands do NOT need to remain on the bar.
A full squat clean is permitted but not required to start the movement.
The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

“Throwing” of the bar off the shoulders at end of rep will NOT be tolerated and will result in a no rep.

ENCOURAGED to bring weight back down under control in respect for our venue.

RX/Intermediate Divisions, Box Jump On and Overs:

RX Men/Women (box jump on and overs): 30/24”

INT Men/Women (box jump on and overs): 24/20”

Starting either standing facing the box or lateral to the box, athlete must jump onto the top of the box then proceed to either jump or step down onto the other side of the box for a completed rep.

Do not need to come to full standing, hip extension at top of box.

Both feet must come into contact with the top of the box at some point during the jump-on and over.

Hand may assist with the step/jump DOWN but NOT the step/jump UP.

Functional Fitness Division, Box Step Overs:

FF Men/Women (box step overs): 24/20”

Starting either standing facing the box or lateral to the box, athlete must step onto the top of the box then proceed to either jump or step down onto the other side of the box for a completed rep.

Do not need to come to full standing, hip extension at top of box.

Both feet must come into contact with the top of the box at some point during the step over.

Hand may assist with the step/jump DOWN but NOT the step UP.