Hello Athletes! Do to this crazy spring Colorado weather, Verve will be closing its doors at 4pm today- Wednesday 3/23/16. All evening classes and 8pm open gym will be canceled. Our last class being held today will be 12:30pm followed by open gym from 1:30-4:00pm. Thank you for your understanding. Be safe out there, and stay warm!
Can someone teach Paul to tie his shoes, damnit.
Here we are for Week 2 of our new blog edition of “What Are Those?!”. Here in Week 2, we will be discussing the benefits of the Safety Squat Bar and what populations this bar is targeted for.
First of all, what is so special about the Safety Squat Bar? The Safety Squat Bar has a camber that creates a weight distribution that falls between the front squat and the high-bar back squat to vary your power output training.
Why would we want to use the Safety Squat Bar? 1. First of all, aside from crushing your lower body, the safety squat bar is great for strengthening your back. The bar is held a bit higher than a standard bar and the camber pushes you forward, forcing you to fight to stay upright. This replicates the back position in a deadlift, and the extra difficulty in this form of squatting will directly improve your pull.
2. The second advantage of the safety squat bar also has to do with the camber pushing the lifter forward. Most people associate a failed squat coming out of the hole with a weak lower back or lower body, when in fact, most of the time the failed lift is due to the chest caving in. Chest caving is due to weak traps and lats and the safety squat bar works to rectify that. You will have much more trunk stability and strength after using a safety squat bar.
Who should use the Safety Squat Bar? Again, the Safety Squat Bar is great for those with a weak upper back. However, it is a great tool to keep an athlete squatting through an upper body injury (shoulder, elbow) or has certain mobility limitations. This bar is low stress on the shoulders, which means athletes usually find this bar to be a go too choice if the volume overhead has been particularly high lately.
Will the Safety Squat Bar translate to a Straight Bar Squat? Absolutely. Although this bar is a safer option for intense squat progressions or maximum load lifts, it is also known to increase your maximum working weight when compared to the traditional back squat.
Here is Mark “Smelly” Bell, owner of SuperTraining Gym, giving a quick demo of how to use the Safety Squat Bar:
Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 225#(155#) 55 Wall-ball shots, 20# to 10′(14# to 9′) 55 Calorie row 55 Handstand push-ups
Notes Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
Tiebreak The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment • Barbell • Standard bumper plates (18” diameter) to load to the appropriate weight for your division • Collars • A medicine ball of the appropriate weight for your division • A wall mark or target set at specified height for wall-ball shots • A wall mark for the handstand push-ups • Rower that counts calories, similar in type and calibration to a Concept 2
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).
Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height of the handstand push-up marker, the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Workout 16.4 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses
Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups
Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand-release push-ups
Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Garret kicking off 16.3 with his first bar muscle-up in a workout.
Holy bar muscle-up Batman!!
The introduction of the bar muscle-up in Open WOD 16.3 was a first for the CrossFit Games Open. I think my favorite meme I saw come from the announcement was one showing a man with the total look of shock/ dismay/ angry confusion and the caption “when you spend all your free time learning ring muscle-ups and Dave announces bar muscle-ups”.
Well none of you gave a look, none of you said a word of disappointment. Everyone heard the news and took it as a personal challenge. There were more first bar muscle-ups and first jumping chest to bar pull-ups in one day, I ran out of memory on my phone trying to capture them all. I want to congratulate all of Verve on keeping your heads high, stepping up to the bar, and putting your biggest effort in to that challenge. Whether or not you were as successful as you wanted to be, it was not for a lack of effort and heart.
This week I would like to highlight two individuals for their efforts in 16.3:
Garret Mueller
Garret joined Verve in September of 2015. He came to Verve with a previous introduction to CrossFit, but started from scratch anyway to continue to review/ reinforce what he had learned before. During an open gym hour at Verve several months ago, I saw Garret grab some bands and begin practicing bar muscle-ups. We discussed some technique tips and over the course of weeks I saw him slowly go down in bands to less and less assistance. Garret came up to me about a week prior to the 16.3 announcement and told me he got his first unassisted bar muscle-up a few days prior. He was pretty excited to have achieved a goal he had been working hard on. When 16.3 was announced I was excited to see Garret’s hard work pay off in a workout. After Garret finished his first 10 snatches, he walked over to the Speal bar, took a breath, hopped up, and bagged his second ever bar muscle-up, the first in a workout setting. And just when I thought he was going to come down and rest before attempting the next one. . . he swung down and linked his next rep. Garret embodied my favorite quote, “Practice does not make perfect. Perfect practice makes perfect.” Congratulations.
Liz Sloan
Liz has been a consistent member of Verve for years. She regularly attends classes in the evening and since she has started at Verve, she has always listened to the trainers regarding how to approach the WOD. Liz has spent plenty of her time not worrying about weights but rather form. She has completed several WODs with some form of modification, to both help her build her technique as well as strength. Liz has never been in a rush to make things happen, she has always put in the work for her achievements. I have watched Liz start off using bands for pull-ups, to building the strength for strict pull-ups and building the technique for kipping. I have watched Liz build her volume of all these movements into workouts that kept her moving and kept her successful. All of this work and focus netted Liz with her first ring muscle-up on the Wednesday before 16.3 was announced. When Liz heard the announce,eat for bar muscle-ups, I’m certain she was both nervous and excited to see if the feat could both be duplicated and/ or if it was transferable to the pull-up structure. I’ll save you the suspense, it was and it did. Liz got her first bar muscle-up two days after her first ring muscle-up, followed by several more throughout the workout. This is Liz’s benchmark that shows her she absolutely is getting fitter, she absolutely is stronger than yesterday.
Again, these are not the only two amazing displays of athleticism during 16.3. Ali Dietzgen was having a hard time connecting her chest to the bar in her jumping chest to bar pull-ups. She took one cue, made the necessary correction, and began cruising through the workout getting several rounds of jumping chest to bar pull-ups. After Andrew Feinstein finished in his heat, he stood by the next heat to continually cheer on Matt Duckett for seven minutes. Every Friday the energy in the gym is amazing and the chaos of different groups of people cheering on someone in every corner of the gym is beautiful. Another round of high fives to you all. . . now let’s get prepped for 16.4.
Courtney using the Bamboo Bar for some core stability work.
Hello Verve,
Welcome to your new Wednesday blog installment of: “What are those?!?!”. Where we will be educating you on some of the interesting equipment that CrossFit Verve has to offer. This week we will go over the Bamboo Barbell.
What is it? The bamboo barbell is exactly what the name describes it as, a barbell made out of bamboo. The bar’s lightweight structure combined with kettlebells hanging from the sides create oscillations during the entire movement (bench press, strict press, holds, carries, etc…).
Why would someone use it? The oscillations mentioned above trigger small stabilizer muscles, as opposed to targeting larger muscle groups, making this a great choice for rehabilitation or accessory work.
Who would need this?
This bar is especially great for those with wonky shoulders or lower backs and in need of some extra stability work to either protect spine or get the shoulder to start moving and rotating properly again. This would also just be great for anyone looking for strength endurance through accessory work.
What can we do with it? This bar can be used with a combination of pressing movements, carries and holds. A couple of my favorite movements to use this bar for is any variant of the bench or strict press as well as front rack and overhead carry or lunge. This is an all around great barbell and something that can be used to help bring your weak spots up to speed!
A full night of sleep is one of those things that is sometimes difficult for me to achieve. I’ve tried all the supplements that most people recommend and some may work for a time, they eventually all just result in me wasting money for little to no result. I came across an article that approaches the lack of sleep from a different angle. How to get through the day on little to no sleep.
Below are a few tips to help you have as productive a day as you can on little to no sleep. Click HERE for the full article and additional tips that will help you on those days where you didn’t get quite enough sleep.
1. Veto Coffee. Coffee has the tendency to jack up our stress hormones, which exacerbates the less-than-ideal condition of exhaustion. Plus, coffee can suppress appetite, encouraging you to rely on its “fake”form of energy instead of real nourishmnet from food. (this one is personally very hard for me to do so perhaps you’ll have better luck than me)
If you’re die-hard about having it, drink a small cup paired with a healthy fat or protein. Adding a little almond or coconut milk can also mitigate some of the jittery effects.
2. Make this refreshing concoction instead. OK, this is technically something to do the night before, but I swear by it. In the evening, steep 2 cups of hot water with your favorite herbal tea, add the juice from one half of a lemon, and 1 to 2 drops stevia (optional). Refrigerate overnight, and this cooling, hydrating beverage will invigorate you in the a.m.
Caffeine isn’t the only way to be energized. Check out the uplifting benefits of some of my favorite herbal teas:
Ginger’s “zing” factor wakes up your senses. Licorice has been shown to replenish the adrenals, which can increase energy. Rosehip and gingko can also have a rejuvenating effect. 3. Blast your favorite upbeat music. When you wake up, switch your phone off the airplane mode setting (that you should be using while you sleep!) and hit play on your favorite Spotify jam. When you’re feeling crummy, hearing a song you love can instantly boost your mood and put a reluctant smile on your face. It’s like getting tickled, but in your ears.
4. Take a shower and finish with 30 seconds of cold water. If you can bear it, a short stint in a cold shower will get your blood flowing and increase your alertness. Bonus: Cold showers have also been shown to improve your tolerance to stress and boost circulation. And really, you can do anything for 30 seconds!
The above was taken from an article on the website, Greatist.com. If you’re not familiar with this site, it has great content about all things exercise, nutrition, and many other topics that resonate with our type of interests.
Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.
Your score will be the total number of repetitions completed within the 7-minute time cap.
Tiebreak The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment • Barbell • Plates to load to the appropriate weight for your division • Collars • Pull-up bar
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).
Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Workout 16.3 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups
Men use 75 lb. Women use 55 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Men use 45 lb. Women use 35 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 chest-to-bar pull-ups
Men use 65 lb. Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Men use 45 lb. Women use 35 lb.
Teens (Teen boys 14-15, Teen girls 14-15)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups
Boys use 65 lb. Girls use 45 lb.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Kyle working hard to get through 16.2. This is Kyle’s first CrossFit Games Open.
Week 2 down. . . we’ll save the drama for our mamas, right now we need to celebrate.
Ladies and gentlemen we are a few short hours away from entering our third week of the CrossFit Games Open. As I said in the blog last week, Verve wants to highlight the accomplishments, the PRs, and the phenomenal athleticism that arises each year during the Open.Each week I want to take a moment to point out one man and one woman that were inspiring during the Open competition. It’s not about who got the highest score or who lifted the most weight. It’s about the triumph over fears, the extra push from a friend that got us the extra rep we never thought we could get. It’s about finishing workouts or just starting one, and the self pride in doing so. It’s about the smiles, the high fives, and the community.
The first week was a little overshadowed by Verve’s move into it’s newer space, but it didn’t make any of the amazing events that happened during the first Open workout any less awesome. So I would now like to take this opportunity to recognize two people from 16.1 and two people from 16.2:
Week 1:
Kyle Young
Kyle started at CrossFit Verve in December 2015. His first workout after finishing his foundations classes was January 8, 2016. 7 weeks later Kyle participated in his very first Open workout. Kyle jumped into CrossFit with both feet and signing up for the Open is an extension of that. He pushed through a 20 minute workout and finished with pride. I have loved watching him have this experience and I’m even more excited to see him finish out the Open and use it as a benchmark for next year.
Beth Romero
Beth has been a member of Verve for a while and is an absolutely amazing athlete. She has been a record holding Regionals competitor and an invaluable member of Team Verve. The last 3 years Beth has either been pregnant or very postpartum. Yet every year she always signed up for the Open and participated to the best of her abilities, at times crushing a very non pregnant me in workouts. . . #beast. This year Beth has been able to attack the Open a little bit different than years past and she absolutely crushed it. Again, I’m so excited for her to show off that amazing athleticism the next 3 weeks.
Week 2:
Jordan Afraimi
Jordan has been looking forward to the Open since the end of last year’s Open. He has worked so hard all year and set some goals for himself that he is well on his way to accomplishing. This week Jordan did the workout on Friday, when he was done he felt like he had more and was ready to give it a second try on Sunday. We talked game plan and strategy, and with an encouraging group rallying around him, Jordan got through an entire extra round on Sunday. He crushed his previous score. Jordan has had the best attitude and excitement during these first two weeks of the Open, keep the spirit going!!
Kacey Kingry
Thanks to Dave Castro’s programming genius, during 16.2 we were able to “bank” our rest time. Kacey absolutely crushed the first 3 rounds of 16.2 banking up 3+ minutes to begin chipping away at 135# cleans. Kacey took a breath before every rep, got herself set, and began working her way through a weight that is heavy for her. She had a fail early on but she simply smiled, reset herself, and made the next several reps. During the last minutes of her last round people began to rally and cheer and with each successful clean Kacey’s smile got bigger and bigger. I don’t know Kacey’s 1RM clean, I don’t know if Kacey has a mental block with 135#. I do know, that until the end of her time, she did not stop working and she did not stop enjoying the moment.
These are not the only amazing things I saw both Fridays. Phoebe Percell finished all 430 reps of 16.2. Emily Bird’s 2 Open workout high scores have her sitting in 28th place in the South West Region. Brandon and Diona Gouker are a husband and wife duo that have decided to tackle their first Open together, they too are newer to CrossFit and hit the ground running.
This is just in 2 weeks and we still have 3 more to go. I will continue to pick 1 man and 1 woman per week, these individuals will receive a cool Progenex 2016 Open hat and a $15 gift certificate towards a Progenex product sold through Verve (be sure to keep it handy until we get retail up and rolling). So Kyle, Beth, Jordan, and Kacey make sure you see me. Everyone else, after you high five these 4 fine folks, keep your eye on the people around you. Cheer each other on, help each other get that extra pound, the extra rep, or simply to push through that mental block that’s holding you back. If you have something you already want to share, please do. And let’s kick 16.3 in the butt.
Courtney leading a midline extravaganza or making fun of all of the members in the 12:30pm class, we don’t know.
Unfortunately, it’s not so uncommon that we hear from our athletes that they have tweaked their lower back and their physical therapist says that their glutes are inactive or dormant. What does this mean? Why is it important for a glutes to be “turned on”?
The glutes are mainly responsible for the function of the hips and thighs. As we all know as avid exercisers, we here at CrossFit Verve perform a lot of hip extension. So, in essence if our glutes are “turned off”, then are hips aren’t functioning properly during hip extension. Well, if our hips aren’t functioning, what extends? Our lower backs.
In the video and listed below, I am going to demonstrate 5 of my favorite glute activations that I will perform before I work out:
Most of you probably already figured this by now, but the handsome devil you see in the picture is now a full time member of the Verve training staff. Not only does he contribute some of the best photos the blog has seen, but he’s a tremendous resource on all things CrossFit including accessory work and how to program for athletes with injuries.
A long time ago, actually it was just this past summer, Paul was a great athlete. His team, which he was the captain of, took 2nd at the CrossFit Games. What the future holds for him nobody really knows. He is rehabbing a few ailments of his own and is proof that injuries are just a bump in the road. I kid him about being washed up but I think we can all agree that his Instagram page is evidence that he’s working his way back to be a top Regional athlete. He also has tremendous taste in music. Basically he likes all the same angsty music that I do. No matter how many times he says it though, we are not cousins.
We have some plans in store for Paul at Verve regarding some new program offerings but since we are still trying to figure out where everything goes in the gym, we’ll hold off on getting into details about those programs.
If you have an injury and you’re not quite sure what you should do, making a PT session with Paul would be a great starting point. He reads voraciously on all subjects concerning body movement and should definitely be a resource should you have any questions about how to continue working out while dealing with some injuries. He also like coloring books. Okay that last part I made up, but I’m pretty sure it’s true.
We are glad you are here Paul and look forward to many more amazing photos.
Notes This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.
If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed by the 8-minute mark, the athlete will begin another round and their time cap will be extended by an additional 4 minutes. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
This workout is over when the athlete fails to complete all the repetitions within the cut-off time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cut-off time.
In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
Tiebreak The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
If all 5 rounds are completed in under 20 minutes, enter the time at which the last rep of the cleans was completed, as this will be used for the tiebreak score, not the time of completing the double-unders.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Equipment • Pull-up bar • Jump rope • Barbell • Collars • Plates to load to the appropriate weights for your division
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).
Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Workout 16.2 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 115 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 155 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 185 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 205 / 145 lb.
Stop at 20 minutes.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Beginning on a 4-minute clock, complete as many reps as possible of: 25 sit-ups 50 single-unders 15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 sit-ups 50 single-unders 7 squat cleans, 145 / 105 lb.
Stop at 20 minutes.
Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 155 / 105 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 185 / 115 lb.
Stop at 20 minutes.
Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17) Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 115 / 75 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 145 / 95 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 185 / 125 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 205 / 135 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 235 / 155 lb.
Stop at 20 minutes.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 145 / 95 lb.
