RX

50 wallballs (20/14)
40 Toes-to-bar
30 Single-arm Devil’s Press (50/35)
20 Calories on the Bike
10 Thrusters (115/95)

Time Cap = 14 minutes
INTERMEDIATE

50 wallballs (20/14)
40 Toes-to-bar
30 Single-arm Devil’s Press (40/25)
20 Calories on the Bike
10 Thrusters (95/65)

Time Cap = 14 minutes
SCALED

50 wallballs (14/10)
40 Hanging Knee Raise
30 Single-arm Devil’s Press (35/20)
20 Calories on the Bike
10 Thrusters (75/55)

Time Cap = 14 minutes

WORKOUT NOTES
Please review the movement standards prior to Games day; you can find them listed below. Athletes will be assigned to a lane where equipment will be set-up and ready. It is the athlete’s responsibility to adjust the seat height on the bike, as well as any mats needed at the rig.

MOVEMENT STANDARDS

Wall Balls
Athletes must ensure that their hips hit below parallel at the bottom of the squat while performing their wall ball attempts. Failure to do so will result in a no rep.

When launching the medicine ball, athletes must ensure the ball clearly strikes ABOVE the line (9-foot line for ladies, 10-foot line for gents). Failure to do so will result in a no-rep.

Toes-to-bar
Athletes must ensure arms are fully extended and feet are behind the rig at the bottom of the toes-to-bar movement. Failure to do so will result in a no-rep.

Athletes must ensure both feet touch the pull-up bar at the top of the toes-to-bar movement. Failure to do so will result in a no rep.

Single-Arm Devil’s Press
Athletes must ensure their chest makes contact with the floor when performing the push-up portion of the single-arm devil’s press. Failure to do so will result in a no-rep.

Athletes may dip under when attempting to bring the dumbbell overhead, but then must complete the movement with arms and legs fully extended and hips through. Failure to do so will result in a no-rep.

Thrusters
Athletes must ensure hips are below parallel at the bottom of the thruster movement. Failure to do so will result in a no-rep.

Athletes must bring the barbell overhead in one movement ending with a full lock out at the top. Athletes are not allowed to dip under the bar when it is overhead. Failure to reach and maintain full lock-out at the top, with the weight overhead (and not in front), will result in a no-rep.