Southwest Regional Events and Schedule Announced…

Individual Workouts:

Event #1 (On the grass throwing field outside the stadium – Vista Field)
The athlete FLIPS A TIRE (large truck tires / smaller tires for women) approx. 75m, from behind a start line or cone to beyond a destination line or cone. RUNS back to the start point. Then a LOG CARRY (10’ x 8” – approx. 85# - men; 7’ x 7” – approx. 65# women) from behind start cone so the entire log is past the destination cone. if any part of the log hits the ground the athlete must stop completely and re-shoulder the log before continuing. Then flip the tire back to start point, passing the start cone. Run back to the log and then return it, carrying it until the entire log is past the start cone. At all times during the log carry, it must be held above the shoulder.

Event #2 (Held on the grass outside the track – Crawford Field)
5 Rounds for time: 5 MUSCLE-UPS Men / 2 Women, 10 POWER CLEANS 135# / 85 #, 200m Run – around a barrier.

Floater Workout (On the Basketball Courts - Announced when the athletes register on Friday 5-7-10)
To be completed on Saturday, based on a time the athlete signs up for at check in: The athlete will have 7 minutes to complete a number of repetitions of two movements for the fastest time. If an athlete does not complete the event on Saturday he/she will receive a DNF and be disqualified.

Looks like there will be ROWING, OVERHEAD SQUATS, SHOULDER TO OVERHEAD and/or BURPEE TO BARRIER JUMPS according to this Movement Standard VIDEO HERE.



Team Competition

Event #1 (On the grass outside the track – Crawford Field)
A relay involving three stages. The first member of the team does a shuttle run to 10 yd, then 20 yd line/cones, then to 100m (If the ground is not touched with one hand completely beyond the line he/she will have to return and touch the ground completely past the cone/line.), to a set of 50# (m) or 30# (w) DB’s at the 100yd line. The first member does 30 DB Thrusters then runs back and touches the second athlete who starts the shuttle run to the DB’s. The first athlete then does 15 (m) or 10 (w) ring dips, sits down and is finished. The team continues with each returning member touching/starting the next member before the leading member does his or her ring dips to finish. The clock stops when the last team member finishes his/her dips (the last team member runs straight to the rings from the DB Thrusters, not to the start line).

Event #2 (Held in the track/stadium)
Teams begin on the track in the start positions for a 400m relay race. Each team member runs a 100m leg, passing one baton. The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes. Once all collected, the team completes another 400m lap from the original start point, together. First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers. Then only two members at a time work, doing the following: 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar). Their clock stops when the last pull up rep is done.

Workout of the Day
Bench Press
5, 5, 5, 5, 5
-break
Seven rounds for time:
Run 200m
7 Bench Press #135/95
7 Knees to Elbow
7 Wall Ball #20/14