John Mehigan Cup: 15th November 2014: Workouts

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JOHN MEHIGAN CUP: WORKOUTS

EVENT 1

Grace – 30 Thrusters – Isabel
One team member will do Grace – 30 Clean and Jerks (60/40). Once complete, the next teammate will do 30 thrusters (60/40.). Once complete, the final teammate will complete Isabel – 30 snatch (60/40). One person per movement. Score is total time. Time cap is 15 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

[Weights will be scaled to 45kg for the men and 30kg for the Ladies]

EVENT 2

A)
2-rep-max overhead squat
10-minute time cap
Notes:
Teams will have 10 minutes for all three athletes to complete their lifts using a single barbell. The team score will be the sum of each athlete’s successfully completed lift. Racks are permitted. There is no scaling for Masters or Scaled divisions.
(1 minute rest and then immediately into part B).

B)
4 Rounds of:
21 KB swings (32/24kg) [Scaled option 24/16kg] 15 Pistols [Scaled option 15 wall balls 10/6kg] 9 Ring Muscle-ups [Scaled 9 pull ups] One person working at a time, break it up as you like, teams will complete 4 rounds of 21 KB swings, 15 pistols, 9 muscle-ups. Score is total time. Time cap is 9 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

EVENT 3

Hang Clean – Deadlift Ladder
Teams will travel together. At each station, they will have 50 seconds for each man to successfully complete 1 Hang Clean (power or squats cleans are permitted) and the female to complete 2 consecutive deadlifts. 10 seconds to rotate to the next station. Weights will increase at each station. Exact weights to be announced on the day.

EVENT 4

Decreasing Burpee-Row: Relay Style
(300 m row, 30 burpees, 250 m row, 25 burpees, 200 m row, 20 burpees)
The first athlete will row 300 meters and complete 30 burpees to plate. The second will row 250 meters and complete 25 burpees to plate. The final athlete will row 200 meters and complete 20 burpees to plate. Score is total time. Time cap is 10 minutes. If you do not complete within the time cap, you will be ranked based on the number of reps you completed

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