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  • #16
    Originally posted by babytatten View Post
    So what did you think of it? Pretty sure I would've thrown up somewhere in between the box jumps and push press. LOL Are you gonna go back and try another workout??
    Gurl, I did the modified version and WoW.
    My new friend/partner was tryin to encourage me to keep going and I wouldnt have the guts during one or 2 events....lol
    By the 3rd round I was spent...
    YES! I am going back but this is a crazy week for me...
    We get to try for one week FREE!

    Regionals for Tx is the last weekend of this month. I wanna go and watch and the GAMES are in July in Cali. My goal for next yr is to be @ the GAMES.
    JOIN my health transformation challenge
    www dot flexwithdrexfor90days dot bodybyvi dot com

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    • #17
      South Central Regional Qualifier in Ft Worth this weekend.

      Event #1 Snatch/OHS - Individual Competitors
      10 Bars set up for men and women – 20 total per heat.
      Weights for the men’s bars:
      135/145/155/165/175/185/195/205/215/225
      Weights for the women’s bars:
      75/85/95/105/110/115/120/125/130/135
      At each station athlete must complete:
      1 Squat Snatch with 2 Overhead Squats or 1 Power Snatch with 3 Overhead Squats
      Athlete will have 45 seconds to complete all three movements.
      Athlete will have 15 seconds between stations.
      Athlete will finish the workout when they are unable to complete all 3 movements
      within 45 seconds.
      Standards:
      Snatch
      Bar from the ground to overhead in one movement.
      Bar cannot make contact with the upper torso (chest, shoulders, head)
      Snatch must finish locked out overhead, legs and hips fully extended
      • We will allow press out
      Snatch must go through a full squat (crease of hip below the top of the knee)
      • You can Power Snatch and then OHS to achieve this.
      Overhead Squat
      Start and finish with the legs and hips fully extended
      Crease of the hip drops below the top of the knee in the squat.

      Event #2 Deadlift and Double Unders - Affiliate Team
      2 Bars Per Team
      225# for Men
      155# for Women
      This is a 7min AMRAP
      Teams of 4 athletes (2 men / 2 women)
      2 men have to complete 100 double unders then 25 deadlifts total, in that order
      2 women have to complete 100 double unders then 25 deadlifts total, in that order
      Once the entire team has completed 200 DU and 50 DL (100/25 per 2men and 100/25
      per 2women), they spend the remainder of the 7min completing as many reps as
      possible of either DL or DU.
      Only one man and one woman can be working at one time.
      Standards:
      Deadlift
      Bar from the ground to legs and hips fully extended
      Double Unders
      Can use any rope of choice – bring your rope for this workout.
      Jump rope passes under feet 2 times per 1 jump

      Event #3 DU Helen - Masters
      3 Rounds of:
      50 Double Unders
      21 KB Swings
      12 pull up
      KB weight for men is 1.5 pood
      KB weight for women is 1 pood
      Standards:
      Double Unders
      Can use any rope of choice
      Jump rope passes under feet 2 times per 1 jump
      KB Swings
      KB must come between the legs at the bottom
      KB overhead with arm locked out (show some ear)
      Pull up
      Arms locked out at the bottom
      Chin above bar at the top

      Event # 4 Weighted half Cindy - Individuals
      10 Minute AMRAP of:
      5 Pull ups
      10 Push ups
      15 Squats
      Men will be wearing a 20 lb short weighted vest
      Woman will be wearing a 10 lb short weighted vest
      Standards
      Pull up:
      Chin breaks the vertical plain of the bar at the top
      Arm completely locked out at the bottom
      No butterfly – Kipping is allowed
      Push up:
      Chest/Vest makes contact with the ground
      Arms completely locked out at the top
      Flat back
      Squat:
      Legs and hips completely extended at the top
      Hip crease below top of the knee at the bottom

      Event #5 The 100’s - Affiliate
      100 Thrusters
      100 Push Ups
      100 Hang Power Clean
      100 Ring Dips
      100 Overhead Squats
      Men’s weight for the entire workout is 115#
      Women’s weight for the entire workout is 75#
      Teams of 4 athletes
      Only one team member can be working at one time
      Must complete all 100 reps before moving to the next movement
      Must move as a team
      Standards:
      Thruster
      Bar passes through full front squat (hip crease below top of knee)
      Bar locked out overhead (show some ear)
      Push up:
      Chest/Torso makes contact with the ground
      Arms completely locked out at the top
      Flat back
      Hang Power Cleans
      Bar from a Hang position to the shoulders (rack position)
      Legs and hips fully extended at the top of the clean
      Ring dips
      Shoulder must drop below the top of the elbow
      Arms locked out in a support position at the top of the dip
      • Cannot push rings out to finish the dip
      • No kipping dip
      Overhead Squats
      Start and finish with the legs and hips fully extended
      Crease of the hip drops below the top of the knee in the squat.

      Event #6Max Thruster - Masters
      1 Rep Max Thruster
      Each Athlete will be allowed 20min to find their 1 Rep Max Thruster
      Standards:
      Bar must come off the ground
      Bar passes through full front squat (hip crease below top of knee)
      Bar locked out overhead (show some ear)

      Event #7 DU/DL/SBR/Row - Individuals
      For Time:
      100 Double Unders
      3 Rounds of:
      10 Deadlifts
      1 Sandbag run
      Then a1K Row
      Weights:
      Men’s deadlift weight is 275#
      Women’s deadlift weight is 185#
      Men’s Sandbag weight is 75#
      Women’s Sandbag weight is 50#
      Standards:
      Double Unders
      Can use any rope of choice – bring your own jump rope
      Jump rope passes under feet 2 times per 1 jump
      Deadlift
      Bar from the ground to legs and hips fully extended
      Sandbag Run – 100 meters
      Sandbag can be carried anyway possible
      1K Row
      Damper setting is athletes choice

      Event #8 Row - Affiliate Team
      Max Distance Row in 24 min
      • 3 Rounds of 2min max distance rows per athlete
      • continuous clock running
      Teams of 4 Athletes
      One athlete working at one time
      One rower per team
      Team members will switch off rowing every 2min until everyone has rowed 3 times
      (once 24 min is up)
      Standards
      Damper setting is athletes choice

      Event #9 Masters Cindy
      20 Minute AMRAP of:
      5 Chest to Bar Pull ups
      10 Push Ups
      15 Air Squats
      Standards
      Pull up C2B:
      Chest makes contact with the bar
      Arm completely locked out at the bottom
      Push up:
      Chest makes contact with the ground
      Arms completely locked out at the top
      Flat back
      Squat:
      Legs and hips completely extended at the top
      Hip crease below top of the knee at the bottom

      Event #10 Final Event - Individuals
      For Time:
      10 Muscle Ups
      15 Handstand Push Ups
      20 Squat Cleans
      Run the Block
      Men weight for the Squat Cleans is 155#
      Women weight for the Squat Cleans is 105#
      Standards:
      Muscle ups
      Arms must be locked out with hands turned out at the bottom
      Arms locked out in a support position at the top
      Handstand Push up – No kipping HSPU
      Hands can be no wider that 30”
      Top of the head must touch the ground at the bottom
      Arms locked out at the top (open shoulders – show a little ear)
      Squat Clean
      Bar from the ground to the shoulders passing through a squat (hip crease below the
      top of the knee)
      Power Clean to front squat is allowed
      Legs and hips fully extended at the top
      JOIN my health transformation challenge
      www dot flexwithdrexfor90days dot bodybyvi dot com

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