It’s finally here! Marble Mayhem 2023 is about to begin and I couldn’t be more excited to get you guys going and kick this event off with a fantastic workout!
Your Week 1 Workout is…
Complete the following for time:
Compete:
Male Rx:*
1000m Row
45 Bar Facing Burpees
30 Clean and Shoulder to Overhead (135 lbs.)
50 Box Jump Overs (24”)
Female Rx:*
900m Row
35 Bar Facing Burpees
30 Clean and Shoulder to Overhead (95 lbs.)
50 Box Jump Overs (20”)
Male Scaled:
900m Row
40 Bar Facing Burpees
30 Clean and Shoulder to Overhead (95 lbs.)
40 Box Jump Overs/Step Overs (24”/20”)
Female Scaled:
800m Row
30 Bar Facing Burpees
30 Clean and Shoulder to Overhead (65 lbs.)
40 Box Jump Overs/Step Overs (24”/20”)
Any other modifications will be scored below Scaled:
Suggested, but not required.
750m Row
30 Burpees
30 Hang Clean and Shoulder to Overhead (45/35)
40 Alternating Step Ups (20” box)
16 Minute Time Cap
*To qualify for Rx you need to make it to the Box Jump Overs before 16 Minutes.
Standards:
- Row: Athletes can start seated on rower, but hands must not touch handle until after, “3..2..1…Go!”
- Bar Facing Burpees: Athletes must face the bar in a perpendicular manner, perform a standard burpee (Hips and chest must touch floor) Stand up and step or jump over the bar) THe rep ends once the athlete is on the opposite side of the bar.
- Clean and Jerks: Weight starts on floor. Athlete lifts to shoulder and presses overhead in either a push press, strict press, push jerk, split jerk motion and stands tall fully locked out overhead and having hands, shoulders, hips and knees inline and locked out. No bouncing the bar into your hands. The weight must return to the floor between each rep. Athletes may touch and go but cannot bounce the bar off the floor in a manner that would appear excessive. (you know!)
- Box Jump Overs: 2 feet jumps or step over the bar. Both feet must pass over the top of the box and not around the sides.
Week 1 Weightlifting
Build up to a 10 Rep Max Back Squat
From a Rack, athletes will have 15 Minutes to establish a 10 Rep Max Back Squat.
Standards:
- Bar starts in Rack.
- Athletes walk it out and establish control before squatting.
- Squat Standards apply. Hip Crease below top of knee at bottom, stand up fully locked out at top. Knees, hips and shoulders inline.
- No racking the bar during the set. Once the bar comes out of the rack, all 10 reps must be completed.
- Must rack bar after the 10th rep. No dropping weight on floor.
If you haven’t seen how the points work check that video out below! Good Luck to all teams and Participants!
