Warm-up:
x3 rounds
Cat/Cow x10
Straight leg raises x10 each leg
Lateral lunges x10
Banded overhead stretch
Front rack Postion stretch with bar
--then--
5 deadlifts
5 back squats
5 push presses
keep adding weight to get your bar
Metcon:
Description- The workout is an 8-minute AMRAP. Athletes will perform 2 minutes of Deadlifts, followed by a 1-minute rest. Then 2 minutes of Back Squats before another 1-minute rest period. The athlete ends the workout with 2 minutes of Shoulder to Overhead. The athlete’s score is the total number of REPs completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division
AMRAP
- 2 Minutes of Deadlifts
- 1-Minute Rest
- 2 Minutes of Back Squats
- 1-Minute Rest
- 2 Minutes of Shoulder to Overhead
Make sure to watch the video and read everything on this page! All standards are the same for the Open and Masters divisions, but note the separate weigh prescriptions for Masters+ athletes. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Complete as many REPS as possible (AMRAP)
Movement Details - Men/Women
Level III (3)
2 Minutes of Deadlifts at 275/195 lbs.
1-Minute Rest
2 Minutes of Back Squats at 225/145 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 185/105 lbs.
2 Minutes of Deadlifts at 275/195 lbs.
1-Minute Rest
2 Minutes of Back Squats at 225/145 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 185/105 lbs.
Level II (2)
2 Minutes of Deadlifts at 185/125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 135/85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 95/55 lbs.
2 Minutes of Deadlifts at 185/125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 135/85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 95/55 lbs.
Level I (1)
2 Minutes of Deadlifts at 95/65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45/35 lbs.
2 Minutes of Deadlifts at 95/65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45/35 lbs.
Masters+ Division
Complete as many REPS as possible (AMRAP)
Movement Details - Men/Women
Level III (3)
2 Minutes of Deadlifts at 225/175 lbs.
1-Minute Rest
2 Minutes of Back Squats at 155/125 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 115/85 lbs.
2 Minutes of Deadlifts at 225/175 lbs.
1-Minute Rest
2 Minutes of Back Squats at 155/125 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 115/85 lbs.
Level II (2)
2 Minutes of Deadlifts at 155/125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 115/85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 75/55 lbs.
2 Minutes of Deadlifts at 155/125 lbs.
1-Minute Rest
2 Minutes of Back Squats at 115/85 lbs.
1-Minute Rest
2 Minutes of Shoulder to Overhead at 75/55 lbs.
Level I (1)
2 Minutes of Deadlifts at 95/65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45/35 lbs.
2 Minutes of Deadlifts at 95/65 lbs.
1-Minute Rest
2 Minutes of Air Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead at 45/35 lbs.
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