VIDEO SUBMISSION

All videos must be submitted by Monday morning, 8/17, at 8AM EST. to Local Comp
The video must be unedited/uncut from start to finish
Athlete must remain in the frame and unobstructed while completing the workout, ¾ view of the athlete’s movements with the camera at least 3 feet off of the ground is HIGHLY recommended
A clock/timer must be clearly visible during the workout (*** is allowed)
Prior to the start of the workout athlete should state their name and workout they are performing to the camera, then show all weights, equipment, barbell loads so that the weight is easily verifiable, as well as showing any required measurements or distances (i.e deficits, rope height, shuttle distance)

AMRAP in 7:00

5 deficit handstand push ups (6”/3”)

3 squat cleans (185/135)

Deficit Handstand Push Ups

To create the deficit, standard bumper plates must be used. Plates must be in contact with the wall for reps to count
Every rep begins and ends at the top of the rep with hands on riser, arms locked, hips extended, body in line, and heels on the wall
The athlete must descend downward until their head clearly touches the floor/mat at the bottom of the deficit
Kipping is permitted

Squat Cleans

The athlete will perform the movement catching the barbell in a full squat - hip crease clearly below the knee
The rep is credited when the athlete stands out of the squat with knees and hips extended and barbell clearly supported on the shoulders in front rack position with elbows forward of the bar

For Time:

20 bar muscle ups

40 GHD sit ups

80 wall balls (20/14 to 10’)

40 GHD sit ups

20 bar muscle ups

14:00 cap

Bar Muscle Ups

The rep must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground
No portion of the foot may rise above the height of the bar during the kip
The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar
The athlete must pass through some portion of a dip before locking out over the bar
Only the hands, and no other part of the arm, may touch the pull-up bar during the rep. Removing the hands and resting in the support position is not allowed.

GHD Sit Ups

The athlete will begin and end each rep seated on the GHD with both hands touching the foot pads. The first repetition MUST include a touch of the foot pads with BOTH hands before descending
The athlete must touch the ground with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of your body
The rep is credited when both hands touch the foot pads

Wall Balls

At the start of each rep, the ball must be in the support position in front of the athlete’s body
The athlete will squat until the hip crease is below the knees. A squat clean to start the set is allowed
The rep is credited when the center of the ball hits the target clearly ABOVE the specified height
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce

Every 3:00 until failure:

5 shuttle runs (50’ + 50’ = 1)

10 burpee box jump overs (30/24)

15 row cals *add 1 cal every interval*

Shuttle Run

Each rep starts with the athlete’s feet clearly behind the start line.
At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count.
On the final shuttle run, the athlete must simply pass the line to begin their burpee box jump overs
One repetition of the shuttle run = down the length of the 50’ floor section and back.

Burpee Box Jump Over

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box
A two-foot takeoff is required, and only the athlete’s feet may touch the box
After landing on the box, the athlete may jump or step off to the other side
There is no requirement to stand tall while on top of the box
Alternatively, the athlete may jump completely over the box If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing
Each rep is counted when the athlete lands on the ground on the opposite side of the box

Row Cals

Only a Concept2 or Rogue rower is permitted to be used
The monitor must be clearly visible in your video and set to zero at the beginning of each row
The display must count up to the designated number of calories
Receiving assistance resetting the rower is allowed and the camera may be moved briefly to clearly verify the correct number of calories was completed
The athlete must remain seated with your hands on the handle until the monitor reads the designated calories during each round.

6 rope climbs (15’)

36 DB snatches (100/70)

9:00 cap

Rope Climbs

Each rep starts with both feet on the ground
The athlete may jump into the rope climb. Any style of climbing is permitted
The rep is credited when one hand clearly touches above the designated 15’ mark. Athletes may choose to touch a fixed object, such as a beam or the ceiling, so long as the object is at least 15 ft (4.57 m) high
There is no requirement during the descent of the climb.

Dumbbell Snatches

Each rep starts with both heads of the dumbbell on the ground. The dumbbell is lifted overhead in one motion.
The rep is credited when the athlete’s knees, hips, and elbow of the working arm are fully extended, and the middle of the dumbbell in line with, or behind, the body when viewed from the side
There is no requirement to alternate arms.

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