‍TERRELL DAVIS:

RX

For Time (CAP 12) -relay style - perform waterfall style

3x - each

15/10 cal echo 

10 Thruster (95/65)

10m Yoke Carry (285/185)

50m Run -  Obstacle Course

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Masters 

For Time (CAP 12) -relay style - perform waterfall style 

3x - each 

12/8 cal echo 

10 Thruster (75/55)

10m Yoke Carry (285/185)

50m Run - Obstacle Course

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Scaled

For Time - relay style - perform waterfall style 

3x - each 

12/8 cal echo 

10 Thruster (45/35)

5 yoke stand ups (285/185)

50m Run -  Obstacle Course

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FLOW:

RX/ Masters

At 3.2.1. GO athlete 1 will advance to the bike while athlete 2 remains behind the bike. Athlete 1 will complete all bike calories before getting off. After completing their bike calories, athlete 1 will advance to the barbell and complete their designated thrusters. After completing their designated thrusters, athlete 1 will advance to the yoke, which will be stationed on the start line and carry it about 10m, until both feet cross the line. After both feet cross the line, they may set down the yoke and advance through the 50 m obstacle course. 

When athlete 1 returns from the obstacle course, they will tag out for athlete 2 to begin. Athletes may adjust the bike seat while the other athlete is working.

Athlete 2 will follow the same flow for Echo Bike cals and thrusters, yet their yoke carry will be from the finish line back to the start line. Once the completion of the yoke carry, they will begin their 50 m obstacle run. 

The obstacle course will consist of going under/over/around multiple objects… the obstacle course will not be disclosed until the day of.

Athletes will complete a full round before switching off until the completion of 6 rounds, 3 rounds each. 

Time will be marked after the 6th round obstacle course. 

Scaled

At 3.2.1. GO athlete 1 will advance to the bike while athlete 2 remains behind the bike. Athlete 1 will complete all bike calories before getting off. After completing their bike calories, athlete 1 will advance to the barbell and complete their designated thrusters. After completing their designated thrusters, athlete 1 will advance to the yoke, they will then pick up and set down the yoke 5 times before moving onto the 50 m obstacle course. 

When athlete 1 returns from the obstacle course, they will tag out for athlete 2 to begin. Athletes may adjust the bike seat while the other athlete is working.

Athlete 2 will follow the same flow for Echo Bike cals and thrusters, yet their yoke carry will be from the finish line back to the start line. Once the completion of the yoke carry, they will begin their 50 m obstacle run. 

The obstacle course will consist of going under/over/around multiple objects… the obstacle course will not be disclosed until the day of.

Athletes will complete a full round before switching off until the completion of 6 rounds, 3 rounds each. 

Time will be marked after the 6th round obstacle course. 

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Movement Standards:

Echo Bike:

1. The monitor will be set to 0 at the beginning of the workout
   
   • The monitor will count calories up 
2. Athletes will bike for the designated calories.
   
   • The athlete may sit or stand on the bike

NOTE: Athlete should set their seat height before the start of the workout. Athletes may adjust the seat while their partner is working.

Thruster: 

1. The crease of the hips must pass below the top of the knees in the bottom position (below parallel). 
2. The rep is credited when:
   
   •  Hips, knees, and arms are fully extended. 
   • The bar is directly over or behind the middle of the body when viewed from the side.
     
     

NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set.

Yoke Carry: 

1. The athlete will stand with their feet behind their designated line and under the yoke. Athletes will stand up to the yoke.
2. Once the yoke is off the ground, the athlete can begin walking it forward. Athletes must walk forward. 
3. If the athlete sets down the yoke before their designated line, they will have to pick it up again before advancing. 
4. The rep is completed when both feet cross the designated line. 

NOTE: Each team will have 1 yoke per pairing.  Each team will have a few minutes to adjust their yoke height before the workout. You may NOT adjust the yoke height after the workout starts. 

Yoke Stand Ups: 

1. The athlete will stand with their shoulders on the crossbeam and legs in a quarter squat.
2. Athletes will stand up the yoke until their hips, knees and shoulders are in alignment and the yoke is off the ground.
3. Once standing the athlete will control the yoke back down in to the starting position
4. The rep is completed when the yoke is set back down. 

NOTE: Each team will have 1 yoke per pairing.  Each team will have a few minutes to adjust their yoke height before the workout. You may NOT adjust the yoke height after the workout starts. 

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