2023 8-19-23
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Teams
For Time (12 min cap):
- 3 Min Max Rower Cals (M/M)
Directly into:
- 8-19-23 (F/F)
- Shoulder To Overhead
- Burpee Box Jump Over
Then:
- 8-19-23 (M/M)
- Shoulder To Overhead
- Burpee Box Jump Over
Directly into:
- Max Rower Cals (F/F)
Scaling Key
RX: 135/95, Burpee Box Jump Over 24/20
Masters 35+: 115/80, Burpee Box Jump Over 24/20
Intermediate/Masters 45+: 95/65, Burpee Box Jump Over 24/20
Novice: 75/55, Burpees Box Step Overs Step Over 20
Team Flow
This workout begins with all four athletes in the starting box directly in front of the rower. At the call of 3, 2, 1, GO! The male athletes will share a max calorie row until the 3 minute time mark, with one athlete working at a time. The 3 non-working athletes will remain in the starting box until a switch out on the rower is made.
At the 3 minute mark, the athlete must exit the rower, releasing F1/F2 to perform their portion of the workout. From here, F1/F2 will move to the barbell (preloaded with the prescribed weight) to perform 8 shoulder to overhead, with only one athlete working at a time. The non-working athlete must be out of the immediate working area. At no time will both athletes occupy the working area, nor will there be an athlete in both working areas. Hand tags are not required between athletes when switching out.
Once complete, the athletes will move to the box together to perform 8 burpee box jump overs, with only one athlete working at a time. The non-working athlete must be out of the immediate working area.
After the 8 burpee box jump overs are complete, F1/F2 will move back to the bar to complete rounds of 19 and 23 shoulder to overhead and 19 and 23 burpee box jump overs in the same fashion as described above.
Upon completing the final rep of the burpee box jump over, the female pair will move back to the start and tag the male partners to perform their portion of the workout.
M1/M2 will then move to the barbell to perform 8 shoulder to overhead, with only one athlete working at a time. The non-working athlete must be out of the immediate working area. At no time will both athletes occupy the working area, nor will there be an athlete in both working areas.
Once complete, the athletes will move to the box together to perform 8 burpee box jump overs, with only one athlete working at a time. The non-working athlete must be out of the immediate working area.
After the 8 burpee box jump overs are complete, M1/M2 will move back to the bar to complete rounds of 19 and 23 shoulder to overhead and 19 and 23 burpee box jump overs in the same fashion as described above.
Upon completing the final rep of the burpee box jump over, the female athletes will share a max calorie row until the 12 minute time cap. The rower must not be occupied until all athletes are back at the start.
The score for this workout will be total reps. In this case, calories will count as reps.
Standards
Burpee Box Jump (Step) Over: The Burpee Box Jump Over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping (or stepping according to division) over the box. Athletes may step or jump in and out of the push-up position.
A two-foot takeoff is always required for box jumps and only the athlete’s feet may touch the box. After landing or stepping onto the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
Row: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin stride.
Shoulder to Overhead: The barbell must start on the floor. The athlete must bring the bar to the shoulders without assistance. Each rep begins with the barbell in the front- rack position and the bar in contact with the shoulders.
The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.
Individuals
For time (10 min cap):
- 8-19-23
- Shoulder To Overhead
- Burpee Box Jump Over
- Rower Cals
*Score is total time or reps at 10-Minute Cap
Scaling Key
Elite: 155/105, Burpee Box Jump Over 24/20
RX: 135/95, Burpee Box Jump Over 24/20
Masters 60+: 75/55, Burpee Box Step Over 20
Masters 50+: 95/65, Burpee Box Jump Over 20
Masters 45-49: 95/65, Burpee Box Jump Over 24/20
Masters 40-44: 115/80, Burpee Box Jump Over 24/20
Masters 35-39: 115/80, Burpee Box Jump Over 24/20
Intermediate: 95/65, Burpee Box Jump Over 24/20
Novice: 75/55, Burpee Box Step Over 20
Individual Flow
This workout begins with the athlete in the starting box directly in front of the barbell. At the call of 3, 2, 1, GO! the athlete will move to the preloaded barbell to perform 8 shoulder to overhead. Once complete, the athlete will move to the box to perform 8 burpee box jump overs, then finally to the rower to complete 8 rower calories.
Once the rower calories are complete, the athlete will move back to the barbell to complete rounds of 19/23 shoulder to overhead, 19/23 burpee box jump overs, and 19/23 rower calories in the same fashion as described above.
The score for this work out is time to complete the reps or total reps at the 10 min time cap. In this case, calories will count as reps.
Standards
Burpee Box Jump (Step) Over: The Burpee Box Jump Over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping (or stepping according to division) over the box. Athletes may step or jump in and out of the push-up position.
A two-foot takeoff is always required for box jumps and only the athlete’s feet may touch the box. After landing or stepping onto the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
Row: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when moving to another exercise.
Shoulder to Overhead: The barbell must start on the floor. The athlete must bring the bar to the shoulders without assistance. Each rep begins with the barbell in the front- rack position and the bar in contact with the shoulders.
The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.