Click the photo to register 👇
Register your teams and come have a blast competing with some awesome people. There are three divisions so that everyone can participate! We'll have a DJ, multiple vendors, a BBQ food truck and Acai Bowls from Spoon & Straw.
Bring your pop-up tents, chairs and your entire crew. We have plenty of space in the grass.
Workout #1
Workout #1
10 Minute AMRAP
10/7 Echo Bike calories
10 Synchro Alternating Dumbbell Snatches
10 Synchro Box Jumps
Rx/Masters
DB Snatch 50# / 35#
Box Jumps 24/20”
Scaled
DB Snatch 35# / 25#
Box Step-Ups 24/20”
M/F Alternating Pairs, one pair is always resting. Score is total rounds and reps in the 10 minutes.
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Workout #2
10 Minutes to establish a 1RM Complex
Clean/Front Squat/Hang Clean
Score is the sum of the 1RM for each athlete
Each team will have 1 male and 1 female bar.
Only 1 bar can be off of the floor at a time.
Any clean is permitted (muscle, power, squat).
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Workout #3 (Part A)
8 Minute AMRAP
(Part A & B occurring simultaneously)
Scored as two separate events
Back Squat - Total weight moved.
1 Male Bar & 1 Female Bar.
Teams chose their weight but the weight cannot be changed during the workout. Score is the sum of total weight moved (weight x reps).
Athletes can switch between part A & B anytime during the workout.
Video Link or Click on Photo
Workout #3 (Part B)
(Part A & B occurring simultaneously)
Scored as two separate events.
Total Calories
1 Echo Rower & 1 Ski Erg.
Athletes can switch between part A & B anytime during the workout.
Score is the sum of total calories on each machine.
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Workout #4 (Floater)
Slamball Toss (In the grass)
Each athlete gets (3) attempts to establish a max distance slam ball toss. Athletes will not be permitted any practice throws.
Score is the sum of the 1RM distance for each athlete.
30# & 20# Slamball
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Final Workout (Rx)
For Time (6:00 Cap) Any M/F combo
30 Syncro DB Bench 50/35#
30 Syncro Toes 2 Bar
20 Syncro DB Bench
20 Synchro Chest 2 Bar (No Butterfly)
10 Syncro DB Bench
10 Syncro Bar Muscle Up
Bench Press: DB's must touch the chest & be locked out at the same time.
Toes & Chest 2 Bar: Athletes must touch the bar at the same time.
Bar Muscle Ups: Athletes must lock out at the same time.
Final Workout (MASTERS)
For Time (6:00 Cap) Any M/F combo
30 Syncro DB Bench 50/35#
30 Syncro Toes 2 Bar
20 Syncro DB Bench
20 Synchro Pull-Up (No Butterfly)
10 Syncro DB Bench
10 Syncro Chest 2 Bar (No Butterfly)
Bench Press: DB's must touch the chest & be locked out at the same time.
Toes 2 Bar/Pull-Ups: Athletes feet must touch the bar/chin over bar at the same time.
Final Workout (SCALED)
For Time (6:00 Cap) Any M/F combo
30 Syncro DB Bench 35/25#
30 Syncro Hanging Knee Raises (90°)
20 Syncro DB Bench
20 Synchro Ring Rows
10 Syncro DB Bench
10 Syncro Pull-Ups (No Butterfly)
Bench Press: DB's must touch the chest & be locked out at the same time.
Hanging Knee Raises: 90° together
Ring Rows: Rings touch chest together & full lock out in the botttom.
Pull-Ups: Both athletes chin over bar at th