Unsure of RX or Scaled? Well, here are the movements for the upcoming competition in August. Remember : it is a three person team, so you DON’T have to be able to do each movement perfectly. You maybe a gymnastics wizard, so find a strong person and a cardio athlete and baby, throw that in a pot you’ve got a TEAM going on!

Workouts will be listed in the next few days at the Registration page.

RX – Sled Push, Rope Climb (legs or no), HSPU, WBS 25/20, Deadlift 165/115, Devil’s Press 50/35, Burpee Box Jump Overs 30/24, Overhead Squat 135/95, Bar Muscle Ups, Running.

Scaled – Sled Push, Cal row/Assault bike, Shoulder to Overhead 35/20, WBS 20/14, Deadlift 115/75, Devil’s Press 35/20, Burpee Box Jump Overs( may step) 24/20, Front Squat 95/65, Burpee Pull-ups , Running.

Workout of the Day

Pre-Strength

Choose your own adventure

EMOM 8/AMRAP
8 Air Squats
6 Alt DB Hang Snatch

Strength

Back Squat for load:
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 5 reps @ 50%
#4: 3 reps @ 70%
#5: 1 rep @ 80%
#6: 2 reps @ 83%
#7: 2 reps @ 87%
#8: 2 reps @ 90%
#9: 10 reps @ 70%