WEEK 3

This is the final week of our online qualifier. We have seen some incredible performances so far and we expect to see many more. We have something for everyone with workout 5. Barbell, gymnastics, and burpees! You love it, don't you? Well, if you don't love it yet, you will in about 12 minutes. Smash this one. 

Workout 5

A 12-MINUTE AMRAP:

5 CLEANS
7 BAR-FACING BURPEES
9 PULL-UPS

SCORE: TOTAL REPETITIONS COMPLETED IN 12 MINUTES

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Rx: 195/135#

Masters: 165#/115#

Scaled: 125/85#

Teens: 125/85#

Presented By:

 
 

MOVEMENT STANDARDS

Cleans: Move the bar from the ground to the shoulder by any means necessary and reach full extension of the hips and knees with the bar in the front rack position. A clean, power clean, deadlift plus reverse curl, or any other conceivable method to meet the previously stated objective and performance standard is acceptable.

Bar-facing burpees: Face the bar. Touch your chest to the ground. Stand up. Jump over the bar with both feet leaving the ground at the same time. Repeat six more times each round.

Pull-ups: Hang from a bar with your feet off the floor and with arms at full extension. Pull until your chin breaks the horizontal plane of the bar. Kipping, strict, L, weighted, and butterfly pull-ups are all acceptable.


This marks the final workout of the 2016 Cascade Classic online challenge. I want to say we saved the best for last, but I honestly can't decide which workout is the best. Six awesome events to make up an incredible three-week selection process. Best of luck in the home stretch.

Presented By:

 

WORKOUT 6

IN 10 MINUTES, COMPLETE:

2,000-METER  ROW TIME TRIAL
+
MAX DISTANCE HANDSTAND WALK IN REMAINING TIME

Scaled: Max wall walks instead of handstand walk

SCORE: This is scored as two events

6A score: row time

6B score: total handstand walk "reps"

6B scaled: total wall walks

 

MOVEMENT STANDARDS

Rowing: Get on. Turn it on. Row until you have completed 2,000 meters. It should be done crazy fast. Watch some Olympic rowing. Put on Kanye's "Black Skinhead" and destroy the row.

Handstand walks: Start by clearly marking 5' intervals for the handstand walk. Athlete starts with both feet behind the first line, kicks up into a handstand and proceeds to move forward. Every 5' covered in the handstand walk counts as 1 rep. Progress is marked by the forward movement of the hands while the feet remain off the ground. Each time the athlete comes out of the handstand, progress is marked by the spot the trailing leg touches the floor. The feet will begin in the spot where the trailing leg touched down, and the athlete may kick back up into a handstand and proceed. 

Wall walks: Start by marking a line 14” from the wall. The athlete will lay on the floor with their feet against the wall. Mark a second line at the top of the athlete’s shoulders. Mark a third line 8” from the shoulder line toward the wall. Remove the line marking the top of the shoulders.  

Starting with their chest on the ground at the beginning of each rep, the athlete will walk their feet up the wall, and their hands toward the wall until the heel of their hands are inside the 14” line. As the athlete descends the wall, the feet must stay in contact with the wall until both hands have moved beyond the further line. Each time the athlete moves up and back down the wall counts as 1 rep.