JOHN ELWAY:

RX

AMRAP - 10 

P1 - Max Cal Row 

P2 - 12 GHD sit ups + Max Rep Front Squat (205/145)

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Masters 

AMRAP - 10 

P1 - Max Cal Row 

P2 - 10 GHD sit ups + Max Rep Front Squat (185/125)

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Scaled

AMRAP - 10 

P1 - Max Cal Row 

P2 - 10 GHD sit ups to parallel + Max Rep Front Squat (135/95)

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Flow:

RX/Masters/Scaled Flow:

At 3.2.1. GO athlete 1 will begin rowing. 

At 3.2.1. GO athlete 2 will begin on their GHD buy-in. After their GHDs, athlete 2 will move to the barbell. Athletes can power or squat clean the bar the bar to begin front squats. If the athlete squat cleans the first rep, this counts as their first front squat. The athlete may set the bar down and is NOT required to repeat the buy-in or switch. Athletes can do as many sets as they please before switching with their partner. Once the athletes switch, they are required to repeat the buy-in.

Athletes can switch at any point, but each time athletes switch, they MUST do their GHD buy-in before their front squats. 

The rower will accumulate calories for the entire duration of the 10 minutes from both athletes. We will be counting all rollover calories. Each calorie counts as 0.33 of a rep towards your total score. 

At the end of the 10-minute mark, the total calories rowed will be marked as well as the total front squats. Each team's score will come from the total # of front squats + (calories* 0.33).

There will be no tie break. 

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Movement Standards: 

Row:

1. The monitor will be set to 0 at the beginning of the workout
   
   • The monitor will count up for the full duration of 10 minutes. 
   • Any damper setting may be used at any time. 
2. When the workout reaches 10 minutes, the calories on the screen will be recorded; we are counting all rollover calories. 
3. Each calorie will count as 0.33 reps towards the final score.

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GHD- sit up:

1. Begin and end each rep seated on the GHD with both hands touching the foot pads
   
   • NOTE: The first repetition MUST include a touch of the foot pads with BOTH hands before descending. 
   • The athlete’s hips must be placed on or behind the middle of the seat pad(s). 
2. You must touch the ground or designated riser with both hands before returning to the seated position. 
   
   • The touch on the ground or riser MUST be overhead, not to the side of your body. 
   • Your fingers must be at least in line with the top of your head when viewed from profile. 
3. The rep is credited when both hands touch the foot pads.

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Parallel GHD- sit up:

1. Begin and end each rep seated on the GHD with both hands touching the foot pads

• NOTE: The first repetition MUST include a touch of the foot pads with BOTH hands before descending. 
• The athlete’s hips must be placed on or behind the middle of the seat pad(s). 

2. You must lower your upper body to parallel before returning to the seated position. 

• Your arms may be in any orientation overhead

3. The rep is credited when both hands touch the foot pads.

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Front Squat: 

1. Each set of front squats must begin with the barbell on the ground.
2. Athletes can squat clean or power clean the bar up into the front rack position
3. Once establishing a front rack position the athlete will continue to the bottom of their squat position
   
   • The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.
   • The bar must remain in the front-rack position. The hands do NOT need to remain on the bar. 
4. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position. 

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