Friday Night Lights: Individual Competition Workouts

June 24th – Registration at 6:00pm / Workouts announced at 6:30pm / Event 1 – Heat 1 at 7:00pm 

COMPETITIVE DIVISION

EVENT 1: Kettlebell Chipper (53/35)

– 200 Meter Run with KB shouldered
– 50 KB Swings
– 200 Meter Run with KB shouldered
– 50 KB facing Burpees
– 200 Meter Run with KB shouldered
– 50 OH Lunges

* 11 minute cap
* SCORE is time it takes to complete workout.

Standards:
– Athletes must start behind the line. Race to get the KB and start the run. Every time they return from the run, they need to find a marked “X” to place the KB down on before starting there 50 repetitions of any of the three movements.
– Men will use the 53# Kettlebell and women will use the 35# Kettlebell at every stage of the event.
– Kettlebells can be put down. There is no expectation for KB’s to be unbroken, but it will happen cause you are rad.
– Swings: KB must pass between hips and then get a full lockout of elbows overhead. Judge needs to visibly see ears pass through arms during overhead lockout. Hips/Knees locked out as well.
– Burpees: Face the KB. Chest to Ground, Jump over KB with BOTH FEET.
– OH Lunges: Lunge with KB in one hand at a time during lunge as well as having it held overhead. Arm doesn’t need lockout, but can’t gain support from any other part of the body, unless resting between lunges.

EVENT 2: Ascending Ladder AMRAPs of Deadlifts and Bar gymnastics

– 45 second Deadlift AMRAP 225/155
– 15 second rotation
– 45 second Pull-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 295/195
– 15 second rotation
– 45 second Chest to Bar Pull-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 365/245
– 15 second rotation
– 45 second Bar Muscle Up AMRAP
– 15 second rotation

SCORE is total repetitions at the end of the workout.

Standards
* Deadlifts: Full lockout at the top with knees extended, hips open and shoulders behind the bar when standing.
* Pull-ups: Elbow locked out at bottom of the pull-up and chin over the bar at the top.
* Chest to Bar Pull-up: Elbow locked out at bottom of the pull-up and Chest makes contact with the bar below the collar bone.
* Bar Muscle-up: Elbow locked out at bottom of the muscle up and elbow locked out at the top of the muscle up. Feet can’t rise higher than bar during kip.
* Not being able to perform a lift or gymnastic movement, doesn’t disqualify you. Everyone rotates forward in 15 second transition whether they completed any reps or not.

FLOATER: Skill Tests! Announced at Friday Night Lights!!

Scaled Division

EVENT 1: Bumper Plate Chipper (45/25)

– 200 Meter Run (no Plate)
– 50 Ground to Overhead with plate
– 200 Meter Run
– 50 Burpees onto plate
– 200 Meter Run
– 50 OH Lunges

* 11 minute cap
* SCORE is time it takes to complete workout.

Standards:
– Athletes must start behind the line and at 3-2-1-go, take off on their run. Every time they return from the run, they need to find their designated weights in the rack, unrack it, move to their marked “X” on the floor and then begin their movement. At end of 50 repetitions, they must return the weight to the same rack and begin their next run.
– Men will use the 45# bumper plate and women will use the 25# bumper plate.
– Plates can be put down. There is no expectation to do 50 reps unbroken, but it will happen cause you are rad.
– Ground to Overhead: Holding the plate with both hands, athlete, must touch plate to the ground, then extend it overhead with elbows locked out. Judge needs to visibly see ears pass through arms during overhead lockout. Hips/Knees locked out as well.
– Burpees: Face the plate. Chest to Ground, Jump onto the plate with BOTH FEET.
– OH Lunges: Lunge with both hands holding plate overhead during lunge. Arm doesn’t need lockout, but athlete can’t gain support for weight from any other part of the body, unless resting between lunges.

EVENT 2: Ascending Ladder AMRAPs of Deadlifts and Push-ups

– 45 second Deadlift AMRAP 135/95
– 15 second rotation
– 45 second Push-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 185/125
– 15 second rotation
– 45 second Elevated Push-up AMRAP
– 15 second rotation
– 45 second Deadlift AMRAP 225/155
– 15 second rotation
– 45 second Ring Push-up AMRAP
– 15 second rotation

*SCORE is total repetitions at the end of the workout.

Standards:
* Deadlifts: Full lockout at the top with knees extended, hips open and shoulders behind the bar when standing.
* Push-ups: Start at top of push-up with Elbows locked out. Chest touches ground without thighs touching and returns to full lockout at the top.
* Elevated push-up: Feet on a plate and then the same standards as push-up listed above.
* Ring Push-up: Biceps to the rings at the bottom of push-up, then lockout elbow at the top.
* Not being able to perform a lift or gymnastic movement, doesn’t disqualify you. Everyone rotates forward in 15 second transition whether they completed any reps or not.

FLOATER: Skill Tests! Announced at Friday Night Lights!!