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
TBA - 5/1
Workout 2
TBA
Workout 3
TBA
Workout 4
TBA
PRIZES
Podium 1st, 2nd, 3rd
4 Workouts + Floater