24.6 - XL Time Crunch

This is a congo line workout with each athlete completing 5 rounds of rowing
and a fat bar complex.

ALL DIVISIONS

5 rounds (each athlete)

- 20/15 calorie row

- 1 fat bar complex consisting of

  • 9 deadlifts

  • 6 shoulder to overhead

  • 3 front rack lunges (left and right counts as 1 rep)

FAT BAR WEIGHTS

  • RX - 140/80

  • MASTERS - 110/70

  • INTERMEDIATE - 110/70

  • SCALED - 90/50

GENERAL NOTES

  • The workout will begin with all athletes standing behind the rower. At go, athlete 1 will begin rowing.

  • When athlete 1 completes their row, they will move to the fat bar and athlete 2 may immediately begin rowing.

  • As round 1 nears completion, athlete 1 may begin rowing for round 2 as soon as athlete 3 completes their row for round 1. This flow will continue until athlete 3 has completed the fat bar complex in round 5.

  • The sequence in which the athletes move through the rounds may not change throughout the workout.

  • All barbell movements must be performed on the platforms.

  • The complex does not need to be completed unbroken.

  • If the fat bar leaves the platform after being dropped an additional lunge must be performed.

  • The timecap for this workout is 16 minutes.

  • The score for this workout is the time required to complete the workout.

  • If a team does not complete the workout within the timecap, a one second penalty will be added to the timecap for each rep not completed.

  • This workout is scheduled for Sunday.

DEADLIFT STANDARDS

  • A successful lift begins with the bar on the ground and ends with the athlete holding the bar with the hips and knees at full extension and the head and shoulders behind the bar.

  • Sumo deadlifts are not permitted. Arms must be outside the legs during the deadlift.

SHOULDER TO OVERHEAD STANDARDS

  • Each rep begins with the barbell in the clean position at the shoulder.

  • A successful rep ends with the barbell overhead with feet under the shoulders and knees, hips and elbows extended.

  • A split jerk is NOT allowed.

FRONT RACK LUNGE STANDARDS

  • Each rep begins with the barbell in the clean position at the shoulder.

  • A successful lunge ends when the athlete returns to the standing position with feet under the shoulders and knees and hips extended after lunging forward or backward with the trailing knee touching the ground.

  • A successful rep ends after completing a successful lunge on both the right and left legs.

  • If a no rep is called on the second lunge of a pair, only the second lunge of the pair must be repeated.