Workouts

Minneapolis Meltdown 2019

Event #1:

Triple B: Bars, Bells, and Boxes

Partner 1 will complete:
10 Toes to Bar (RX) OR Leg Raises (Scaled)
15 Dumbbell Cleans
20 Weighted Box Step Overs

– Then –
Partner 2 will complete:
15 Toes to Bar (RX) OR Leg Raises (Scaled)
20 Dumbbell Cleans
10 Weighted Box Step Overs

– Then –
Partner 3 will complete:
20 Toes to Bar (RX) OR Leg Raises (Scaled)
10 Dumbbell Cleans
15 Weighted Box Step Overs

7 min Time Cap

Weights:

Rx Men: 50s
Rx Women: 35s
Scaled Men: 35s
Scaled Women: 20s

Box Height:

Rx Men: 24 in
Rx Women: 20 in
Scaled Men: 20 in
Scaled Women: 16 in

Standards:

Toes to Bar: Feet begin behind plane of the bar and finish with both feet making contact with the bar simultaneously.

Leg Raises: Feet begin behind the plane of the bar and finish with feet above the hips.

Dumbbell Cleans: Dumbbells must make contact with the floor and finish with dumbbells making contact with shoulders while standing all the way up.

Weighted Box Step Overs: Movement starts on one side of the box then both feet must make contact with the top of box and finishes both feet on the opposite side of the box. Only feet are allowed to make contact with top of the box.

 

 

Event #2:

HEAVY METAL

Snatches and Burpees

12 Snatches

10 Synchro Burpees OTB

10 Snatches

10 Synchro Burpees OTB

8 Snatches

10 Synchro Burpees OTB

6 Snatches

10 Synchro Burpees OTB

4 Snatches

10 Synchro Burpees OTB

2 Snatches

10 Synchro Burpees OTB

10 min cap.

 

Weights:

RX Men 115-135-165-185-205-225

RX Women 85-95-105-115-125-135

Scaled Men 95-105-115-125-135-155

Scaled Women 65-75-85-95-105-115

 

Standards:

 

Snatch (one works, two rest):

Bar begins on the ground then in one continuous movement bar finishes overhead with arms locked out and fully standing. Snatch can be a power, squat, or split – but NO hang snatch. Anyone on the team can snatch and can switch out as needed. Weights for next round must be loaded before burpees start.

 

Burpees (two works, one rests each round):

Begin when both teammates chests touching the floor at same time and finish when both teammates jump over the bar, scaled may step over the bar. Two teammates will complete all burpees in a round and teammates must change each round.


Event #3:

FUN IN THE SUN!

The workout is as written:

For men:

2000 meter row
2000 meter bike
2000 meter run

For women:

1500 meter row
1500 meter bike
1600 meter run

Two people will complete each movement alternating turns while one person rests the entire movement.
Every team member must go twice.

An example breakdown could be Teammate 1 (TM1) and Teammate 2 (TM2) start on the rower.

TM1 rows 250 meters, then TM2 rows 250 meters. They switch back and forth four times each to get to 2000 meters.

THEN

Teammate 3 (TM3) bikes 250, TM1 bikes 250. They repeat until they get to 2000 meters.

THEN

TM2 runs 400 meters, TM 3 runs 400 meters, TM2 runs 400 meters, TM 3 runs 400 meters, and finally TM2 runs the last 400 meters.

NOTE: The run will be completed in 400 meter increments and the teammate running must tag the hand of the teammate at the starting line before the next teammate can begin their 400 meter run.

There is a 20 minute time cap. If athletes do not finish within the time cap their distance on the rower and bike will be added, and the run will be calculated by completed 400 meter runs.

 

Final Event:

Final will be announced the day of the event. Top 4 teams will advance to the final.