Summer Swolestice 2019

Onsite Competition for Teams

Event description

Perform Overcome Excel CF Presents Summer Swolestice July 20, 2019. This is a same sex teams  of two competition.  The event is being used as a fundraiser for our very own Emma Cary.  Emma has punched her ticket to the 2019 Games in Madison, Wisconsin. She will be providing the programming using the same style of workouts that have secured her a spot at the games.  It's going to be a blast.  The cost is $80.00 per team.  There is both a Scaled and RX division.  Everyone who signs upgets a T-shirt.  No refunds, but substitute team members are allowed.  Ample parking on site. Grab a friend and get signed up. Bring a chair and come support Emma as she chases her dream.  

Scoring: For Repetitions: More is Better

11 minute AMRAP:

Max thrusters (Score A) 

Max calorie row (Score B)

*Every break on thrusters, partners must perform 5 synchronized bar facing burpees. After the burpees, partners will switch movements. 

**A break on the thrusters occurs when the barbell goes below the shoulders OR rests on the back. 

 

RX Weight: 95/65

Scaled Weight: 75/55

Scoring: For Repetitions: More is Better

11 minute AMRAP:

Max thrusters (Score A) 

Max calorie row (Score B)

*Every break on thrusters, partners must perform 5 synchronized bar facing burpees. After the burpees, partners will switch movements. 

**A break on the thrusters occurs when the barbell goes below the shoulders OR rests on the back. 

 

RX Weight: 95/65

Scaled Weight: 75/55

Scoring: For Time: Fastest is Better | Time Cap: 9

RX VERSION:

For time, with a 9 minute cap:

30 Synchro DB snatch 50/35

60 C2B (split however)

20 Synchro DB snatch

40 T2B (split however)

10 Synchro DB snatch

20 BMU (split however)

 

SCALED VERSION:

For time, with a 9 minute cap:

30 Synchro DB snatch 40/25

60 Russian KBS (split however)

20 Synchro DB snatch 40/25

40 T2B OR 2-to-1 knee raises (split however)

10 Synchro DB snatch 40/25

20 Pull-ups (split however)

Scoring: For Repetitions: More is Better

15 min AMRAP

10-9-8-7-6-5-4-3–2-1

Deadlift (All completed by Partner A)

1-2-3-4-5-6-7-8-9-10

Box jump overs (All completed by Partner B)

-then-

100 DU/200 SU for scaled

-then-

10-9-8-7-6-5-4-3–2-1

Deadlift (All completed by Partner B)

1-2-3-4-5-6-7-8-9-10

Box jump overs (All completed by Partner A)

-then-

100 DU/200 SU for scaled

 

RX weight: 205/155

Scaled weight: 155/105

 

*Partner A will complete 10 deadlift. Partner B will complete 1 box jump over. Partner A will complete 9 deadlift. Partner B will complete 2 box jump overs. This pattern will continue until Partner A completes 1 deadlift and Partner B completes 10 box jump overs. 100 double unders will be completed, split between partners however. Then, Partner B will complete 10 deadlift. Partner A will complete 1 box jump over. Partner B will complete 9 deadlift. Partner A will complete 2 box jump overs. This pattern will continue until Partner B completes 1 deadlift and partner A completes 10 box jump overs. 100 double unders will be completed, split between partners however. Repeat for 15 minutes.

 

Scoring: For Repetitions: More is Better

“Stagger to the Bar”

5 min max calorie bike (Score A)

-immediately into-

5 min to establish a 1RM clean and jerk (Score B)

*In Part B, only one athlete may lift at a time. Score B will be both athlete’s max lift added together.

Scoring: For Weight: Heavier is Better

5 min max calorie bike (Score A)

-immediately into-

5 min to establish a 1RM clean and jerk (Score B)

*In Part B, only one athlete may lift at a time. Score B will be both athlete’s max lift added together.