POWER THROUGH

INDIVIDUALS

RX/ INTERMEDIATE/ 35-49 MEN

FOR TIME: 15:00 CAP

60 CAL ROW

50 CHEST TO BAR PULL UPS*

40 PISTOLS

30 TOES TO BAR

20 JUMPS OVER HURDLE

10 BAR MUSCLE UPS

*35-49 WOMEN PERFORM CHIN OVER BAR PULL UPS

SCALED/ 50+/ TEEN

FOR TIME: 15:00 CAP

60 CAL ROW

50 KB SUMO DEADLIFT HIGH PULL 53/35

40 REVERSE LUNGE W/ KB 53/35

30 HANGING KNEE RAISES

20 JUMPS OVER HURDLE

10 CHIN OVER BAR PULL UPS

 

RX TEAMS

14:00 AMRAP

50 CAL ROW

50 CHEST TO BAR PULL UPS

50 PISTOLS

50 TOES TO BAR

50 JUMPS OVER HURDLE

MAX BAR MUSCLE UPS IN TIME REMAINING

PAIR 1 (MALE/ FEMALE) BEGINS

PAIR 2 (MALE/ FEMALE) FOLLOWS IN CONGA LINE FASHION

PARTNERS SHARE REPS

INT/ SCALED TEAMS

14:00 AMRAP

50 CAL ROW

50 KB SUMO DEADLIFT HIGH PULL 53/35

50 REVERSE LUNGE W/ KB 53/35

50 TOES TO BAR

50 JUMPS OVER HURDLE

MAX CHEST TO BAR PULL UPS IN TIME REMAINING

PAIR 1 (MALE/ FEMALE) BEGINS

PAIR 2 (MALE/ FEMALE) FOLLOWS IN CONGA LINE FASHION

PARTNERS SHARE REPS

MOVEMENT STANDARDS

Row

The monitor on the rower must be set to zero at the beginning of the row. The athlete must stay seated on the rower until the monitor reads 60 calories.

Pistols

The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. Athletes must alternate legs each rep.

Reverse Lunge w/ Kettlebell

In the reverse lunge, the athlete begins standing at full extension holding the KB at the chest any way desired. The back knee must touch the ground with the athlete returning to full extension. If the knee does not touch the ground, the rep on that side must be repeated. Athletes must alternate legs each rep.

Bar Muscle Up

For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. 

Chest to Bar or Chin Over Bar Pull Up

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone. For the chin over bar, the chin must clearly break the horizontal plain of the top of the pull up bar.

Sumo Deadlift High Pull

The kettlebell must start on the ground with the athlete standing and pull it to the chest with elbows clearly above the shoulders with hips and knees full extended. The repetition is complete when the weight is lowered back to the ground. The kettlebell may not be dropped from the top position.

Toes to Bar and Hanging Knee Raises

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands. For Hanging Knee Raises the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must raise their knees above the height of their hips.

Jump Over Hurdle

For the Hurdle jump over, the athlete may jump over any way they choose. Two foot or running one foot jumps are allowed. 

POWER BARFARAMA

INDIVIDUALS

8’ AMRAP
2-4-6-8-10…
AXLE BAR THRUSTERS
BARBELL OVERHEAD CARRY 15 YARDS
BAR FACING BURPEE
SPRINT 15 YARDS AND BACK
LOADS
RX/ INTERMEDIATE/ 35-49: 105/65
SCALED/ 50+/ TEEN: 65/45

 

TEAMS

8’ AMRAP
2-4-6-8-10…
AXLE BAR THRUSTERS
BARBELL OVERHEAD CARRY 15 YARDS
BAR FACING BURPEE
SPRINT 15 YARDS AND BACK
LOADS: ALL TEAMS: 105/65
PARTNERS WILL ALTERNATE ROUNDS (P1 PERFORMS 2'S, P2 PERFORMS 4'S, ETC)
THIS WORKOUT WILL HAVE TWO SCORES
BOTH PAIRS WILL PERFORM AT SAME TIME IN ADJACENT LANES

 

MOVEMENT STANDARDS

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Bar Facing Burpee

Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

POWER GIRLS

INDIVIDUALS

FOR TIME: 10:00 CAP

400M RUN

15 SNATCH

400M RUN

15 CLEAN AND JERK

LOADS

RX: MEN 155/185, WOMEN 95/135

INTERMEDIATE/ 35-44: MEN 135/165, WOMEN 85/125

SCALED/ 45+/ TEEN: MEN 115/145, WOMEN 75/115

TEAMS

FOR TIME: 18:00 CAP

WOMEN COMPLETE

400M RUN AS PAIR

20 SNATCH SHARE REPS

400M RUN AS PAIR 

20 CLEAN AND JERK SHARE REPS

THEN MEN COMPLETE SAME WORK

LOADS

RX TEAMS: MEN 155/185, WOMEN 95/135

INTERMEDIATE/ SCALED: MEN 135/165, WOMEN 85/125

MOVEMENT STANDARDS

Snatch
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, power snatch, squat snatch or a split snatch.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, bar directly over the heels, and the feet within the hips. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders. The athlete and barbell must remain on the given 4x6 mat.

Clean and Jerk
The clean and jerk is a ground-to-overhead any way that is not a snatch. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete and barbell must remain on the given 4x6 mat.