About the Event
Athletes will perform 40 synchro box jumps followed by 12 back squats of the lightest weight. They will then perform 30 step ups with 9 back squats of a heavier weight. They will then work in an IGYG format on completing 20/14 calories* on the echo bike followed by 6 reps of a heavier weight on the back squat. They will finish with 10/7 calories* on the bike with 3 reps of the heaviest back squat.
*TBD Synchro
Workout
40 Box Jump Overs (Synchro)
12 Back Squat (WT #1) (Synchro)
30 WTD Step Ups (Synchro)
9 Back Squat (WT #2) (Synchro)
20/14 Cal Bike (Alt.) (TBD Synchro)
6 Back Squat (WT #3) (Synchro)
10/7 Cal Bike (Alt.) (TBD Synchro)
3 Back Squat (WT #4) (Synchro)
RX:
Men:
Barbell: 95, 115, 135, 155
Dumbbells: 35's
Women:
Barbell: 55, 75, 95, 115
Dumbbells: 20's
Movement Standards
Box Jumps: Athletes must have both feet touch the top of the box before stepping or jumping to the other side.
Step Ups: Athletes must have hips locked out at top of the step up.
Back Squat: Athletes legs must be at 90 degrees at the bottom of the squat and must be fully extended at the top of the squat.