16:00 RUNNING CLOCK
PART ONE: TEAMS WILL PERFORM A 4x400M RELAY
One member will start and run 400m, a baton will be passed off to next team member and will run 400m. This will continue until all 4 members have performed a 400m.
PART TWO: AT 10:00, TEAMS WILL PERFORM IN M/F PAIRS, ALTERNATING PAIRS FOR 6:00 AMRAP
RX: 21 American Kettlebell Swings EACH (70/45)*/ 12 Bar muscles ups**
Intermediate: 21 American Kettlebell Swings EACH (55/35)*/ 12 Chest to bar pullups**
Scale: 21 American KB Swings EACH (45/25)*/ 12 Chin above bar pull ups**
PAIRS WILL ALTERNATE UNTIL 16:00 MARK OF RUNNING CLOCK. ONLY ONE MALE/FEMALE PAIR MAY BE WORKING AT A TIME FOR EACH ROUND. PAIRS MUST SWITCH EACH ROUND.
*Partner 1 must complete all KB swings before partner 2 begin KB Swings
**Pull variations can be completed however, no minimum work requirement
FOR TIME: 14:00 TIME CAP
400M RUN/ 27 American Kettlebell Swings (70/45)/ 15 Chin above Bar pull ups
400M RUN/ 24 American Kettlebell Swings/ 12 Chest to bar pull ups
400M RUN/ 21 American Kettlebell Swings/ 9 Bar Muscle Ups
Intermediate/Masters 40/Master 45
400M RUN/ 27 American Kettlebell Swings (55/35)/ 12 Chin above Bar pull ups
400M RUN/ 24 American Kettlebell Swings/ 9 Chest to Bar Pull ups
400M RUN/ 21 American Kettlebell Swings/ 6 Bar Muscles Ups
400M RUN/ 27 American Kettlebell Swings (45/25)/ 15 Kettlebell Sumo Deadlift High Pulls (45/25)
400M RUN/ 24 American Kettlebell Swings/ 12 Hanging Knee Raises
400M RUN/ 21 American Kettlebell Swings/ 9 Chin above bar pull ups
For individuals the score is time to completion. If the athlete does not complete the workout within the time cap, the score will be 14:00, plus all reps not completed. The run will count for 1 rep. The run must be fully completed to count for the rep.
Teams will receive TWO scores for this challenge. Part One is total time for 400m relay. Part Two is total reps completed in 6:00 AMRAP.
If a team doesn’t complete the 400m in under 10 minutes, they will still receive a score (what time it took to complete) but they will have to wait to start the AMRAP portion till all 4 members have completed the relay. The faster you finish, the more rest you will have till the 6 minute AMRAP starts.
AMERICAN KETTLEBELL SWINGS
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.
BAR MUSCLE UPS
In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and 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 while the athlete is in the support position 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. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
CHEST TO BAR PULL UPS
These are standard chest to bar pull-ups. Full extension of the arms must be reached at the bottom. At the top, the chest (anywhere below the clavicle) must come into contact with the bar. Just achieving sufficient height is not enough. There must be visible contact. Any grip on the bar and any type of kipping are allowed as long as these standards are met.
CHIN ABOVE BAR PULL UPS
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.
HANGING KNEE RAISES
The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.
SUMO DEADLIFT HIGH PULL
Kettlebell starts on the ground between the athlete’s feet. The athlete will deadlift the kettlebell, hips will extend and elbows stay above the kettlebell the whole time. Keeping the elbows higher then the kettlebell, the kettlebell must pass thru the hips and reach the collarbone of the athlete with hips and knees in full extension.