TCF Halloween Throwdown
“ Paranormal Activity "
AMRAP 8 minutes:
15 Double Unders
12 DB Snatch
9 Box Jump Overs
RX: Doubles & 35/25lb & 24/20
S: 45 Singles & 20/15lb & 20/15
“ Panic Room ”
MAX Thrusters in :90 seconds
** At the call of 3,2,1 GO athletes will run from the marked location in the driveway to a barbell and accumulate as many thrusters as possible in the remaining time. Thrusters will be completed 10 reps at a time and then the athlete will move to the next marked location by walking or rolling the barbell.
“ House of 1000 (Burpees) “
AMRAP 6 minutes:
10 Bar Over Burpees
Heat 1 - 9:15 am
Heat 2 - 9:28 am
Heat 1 - 9:43 am
Heat 2 - 9:50 am
Heat 1 - 10:05 am
Heat 2 - 10:15 am
Deadlift: Athlete moves the loaded barbell from the ground to a standing position. Complete at full hip extension. Reps that do not reach the floor or do not complete at full hip extension will not be counted.
Double Under: Rope begins behind athletes feet and passes under the feet twice for each jump. Only successful double unders will be counted as reps not attempts or single unders.
Single Under: Rope begins behind athletes feet and passes under the feet once for each jump. Only successful jumps are counted.
Dead Hang: Athletes will hang from the bar in a hollow position with arms fully extended and feet pointed to the floor. No bent elbows or knees are allowed.
Bar Over Burpee: Each burpee is performed with the athlete parallel to the barbell. The athletes chest and thighs must touch the ground before the athlete stands to jump over the barbell. The athlete must jump over the barbell with two feet and land with two feet. The next rep begins on the opposite side of the barbell.
Thruster: Barbell begins in the front rack position. Athlete must complete a full squat (hips lower than knees) and complete at full lockout over head. Reps that do not reach full depth at the bottom or fail to lock out overhead will not be counted.
DB Snatch: Dumbbell starts on the ground inside the athletes feet and moves to a full lock out position overhead. Only reps that touch the ground and are received in the lock out position overhead will be counted.
Box Jump Overs: Athlete moves from one side of the box to the other using a jump or step. Athlete's feet must both be in contact with the top of the box before moving to the other side. Athlete must cross the entire box width for the rep to count. Hips do not need to complete at full extension at the top of the box.