Movement Standards
Standards
RX:
Running/Ski
Echo Bike/Rowing
Wallballs 20/14
Burpee Broad Jumps
Sled Push/Pull - 190/125
Farmers Carry - 70/50
Alternating Lunges - 135/85
Thusters - 95/65
DB Snatches 50/35
Front Squat - 135/85
Box Jumps - 24/20
Pull-ups
Toes to Bar
Shoulder to overhead - 115/80
1RM
Clean (any style)
Clean and Jerk (any style)
Snatch (any style)
Deadlift (no sumo)
Back Squat
Standards
Open:
Running/Ski
Echo Bike/Rowing
Wallballs 14/10
Burpee Broad Jumps
Sled Push/Pull - 190/125
Farmers Carry - 50/35
Alternating Lunges - 95/65
Thusters -75/55
DB Snatches 35/20
Front Squat - 95/65
Box Step-ups - 24/20
Pull-ups (1 Partner)
Toes to Bar (1 Partner)
Shoulder to overhead - 75/55
1RM
Clean (any style
Clean and Jerk (any style)
Snatch (any style)
Deadlift (no sumo)
Back Squat
Standards
Novice:
Running/Ski
Echo Bike/Rowing
Goblet Squats 14/10
Burpee Broad Jumps
Sled Push/Pull
Farmers Carry - 35/25
Alternating Lunges - BW
Thusters -45/35
DB Snatches 25/15
Front Squat - 75/55
Box Step-ups - 24/20
Jumping Pull-ups
Hanging knee raises
Shoulder to overhead 45/35
1RM
Clean (any style
Clean and Jerk (any style)
Snatch (any style)
Deadlift (no sumo)
Back Squat
Workouts
Workout 1
Hyrox Chipper
1000m Run
50 Wallballs
500m Ski
200m Farmers Carry
1000m Row
200m Farmers Carry
500m Ski
50 Wallballs
1000m Run
Workout 2
Max DT
5:00 Min
Establish 1RM Complex :
3 Deadlifts
2 Hang Cleans
1 Shoulder to Overhead
Workout 3
Skinny "DT"
5:00 AMRAP
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead
Workout 4
Dirty 30s
3 Rounds
30 DB Front Squats
30 Syncrhro DB Snatches
30 DB Thrusters
Buy-out
300ft walking lunge
FIT Kids
Workout 1
For time:
1 Mile run
Workout 2
Tababata AMRAP
Air Squats
Push-ups
Sit-ups
Workout 3
3 Rounds
30 DB Snatches
30 DB Thrusters
60ft Walking Lunges
Floater - All
100Ft Sled Push
100ft Burpee Broad jumps
PRIZES
Podium 1st, 2nd, 3rd
4 Workouts + Floater