SwampFox Challenge 2017


EventSpot by Constant Contact

Below is a description of all Boot Camp Workouts

Event 1 – “Welcome to the Fox Den”

ExperiencedFor time (8 Min. Cap):

30 Partner Sit-Ups w/ Med Ball (15 Each)(15# / 20#)

60 KB Deadlift (30 each) (50# / 70#)

180 Jump Ropes (90 Each)

60 KB Deadlift (30 each) (50# / 70#)

30 Partner Sit-Ups w/ Med Ball (15 Each)(15#/ 20#)

Reps:

  • For the sit-ups, only the situp with medicine ball will count (15 each).

  • For the deadlifts, one athlete works at a time. Partner 1 must complete 30 reps before switching.

  • For the jump ropes, Partner 1 must complete 90 reps before switching.

Movements:

  • Sit-Ups w/ Med Ball –

    • Facing each other, team members will sit on the ground with toes touching. Using a medicine ball they will pass to partner on each rep.

    • The medicine ball must touch the ground overhead each time for the rep to count.

  • Deadlifts –

    • Holding a kettle bell in each hand, athletes must both stand up to full hip extension for the rep to count.

    • One athlete works at a time. Partner 1 must complete reps before switching.

    • The base of the kettle bell must touch the ground each time for the rep to count.

  • Jump Ropes –

    • Both feet must leave the ground at the same time for the rep to count.

    • One athlete works at a time

    • Counting resumes with last successful rep if athlete stops or makes error.

Score: Will be determined by time finished or number of reps completed when time cap hits.

Event 1 – “Welcome to the Fox Den”

Novice: For time (8 Min. Cap):

30 Partner Sit-Ups w/ Hand Clap

60 KB Sumo Deadlift High-Pull (25# / 35#)

90 Jump Ropes (Combined)

60 KB Sumo Deadlift High-Pulls (25# / 35#)

30 Partner Sit-Ups w/ Hand Clap

Reps:

  • For the sit-ups, both team members will complete 30 sit-ups.

  • For the Sumo Deadlift High-Pulls, 30 reps each.

  • For the jump ropes, reps are divided among the team members however they choose (i.e. 45/45, 60/30, etc.).

Movements:

  • Sit-Ups w/ Hand Clap –

    • Facing each other, team members will sit on the ground with toes touching.

    • With each sit-up, they must tag hands for the rep to count.

    • Hands must touch the ground overhead each time for the rep to count.

  • KB Sumo Deadlift High-Pull –

    • One athlete works at a time. Partner 1 must complete reps before switching.

    • The kettle bell must touch the ground each time for the rep to count.

    • Hands must rise above the collar bone each time for the rep to count.

  • Jump Ropes –

    • Both feet must leave the ground at the same time for the rep to count.

    • Only one athlete can work at a time

    • Counting resumes with last successful rep if athlete stops or makes error.

Score: Will be determined by time finished or number of reps completed when time cap hits.

Event 2 – “Grunt Work”

Experienced: 8 Min. AMRAP:

Row Max Calories

Perform Max KB farmer carry around track (50# / 70#).

Partners must switch places on the Rower after each completed lap on the track.

Standards:

  • The farmer’s carry begins and ends at the rower. When Partner1 begins rowing, Partner2 will walk from the front of the rower to the track, perform 1 lap, and return to the front of the rower. Once Partner2 sets down the kettle bells, they will switch places with Partner1. This continues until the time ends.

Score: Total Combined Reps on Track plus Calories on Rower

Event 2 – “Grunt Work”

Novice: 8 Min. AMRAP:

Row Max Calories

Perform Max DB farmer carry around track (30# / 50#)

Partners must switch places on the Rower after each completed lap on the track.

Standards:

  • The farmer’s carry begins and ends at the rower. When Partner1 begins rowing, Partner2 will walk from the front of the rower to the track, perform 1 lap, and return to the front of the rower. Once Partner2 sets down the dumbbells, they will switch places with Partner1. This continues until the time cap hits.

Score: Total Combined Reps on Track plus Calories on Rower

Event 3 – “All You Got”

Experienced:

1 Min. Max Squat

1 Min. Max Push-Up

Standards:

  • This workout will be performed with a running clock. Each team will have a total of 4 minutes and 45 seconds to complete all work. At the call of go, Partner1 will complete as many squats as possible in 1 minute. They will then have 15 seconds to get in position for the push-ups. Partner1 will then complete as many push-ups as possible in 1 minute. There will be 15 seconds to reset, then Partner2 will complete all work with same time standards as Partner1.

Movements –

  • Squats –

    • Knees, hips, and back must reach full extension

    • Hips must drop below parallel

  • Push-Ups –

    • Knees cannot be used

    • Elbows must reach full extension

    • Hands must lift off ground each time

    • Hips must remain lower than shoulders

Score:  Total combined reps for each movement.

Event 3 – “All You Got”

Novice:

1 Min. Max Squat

1 Min. Max Push-Up

Standards:

  • This workout will be performed with a running clock. Each team will have a total of 4 minutes and 45 seconds to complete all work. At the call of go, Partner1 will complete as many squats as possible in 1 minute. They will then have 15 seconds to get in position for the push-ups. Partner1 will then complete as many push-ups as possible in 1 minute. There will be 15 seconds to reset, then Partner2 will complete all work with same time standards as Partner1.

Movements –

  • Squats –

    • Knees, hips, and back must reach full extension

    • Hips must drop to parallel

  • Push-Ups –

    • All reps are performed with knees on the ground

    • Elbows must reach full extension

    • Hands must lift off the ground each time

    • Hips must remain lower than shoulders

Score:  Total combined reps for each movement.

Event 4 – “Burn-Out”

Experienced: 6 Min. AMRAP:

5 Burpee Box Step-Ups (20” / 24”)

5 Barbell Thrusters (45# / 65#)

Partner Holds WP Overhead (25# / 45#)

Standards:

  • Partner1 completes 1 full round of Burpee Box Step-Ups and Barbell Thrusters while Partner2 holds a Weight Plate in the overhead position. Reps will only count while the Weight Plate is held overhead. If the weight is dropped or lowered, Partner1 must wait until Partner2 gets the WP back overhead before they can continue with the round.

Upon completing 1 round, Partner1 switches places with Partner2. This continues until the 6 minute time cap hits.

Movements –

  • Burpee Box Step-Ups –

    • Full body must touch the ground on the burpee

    • Instead of a hop, athlete will go right into the box step up after the burpee

    • Athletes do not have to alternate legs on the box step ups

    • Knees, hips, and back must reach full extension on the step ups

  • Barbell Thrusters –

    • Barbell must be held in the front rack position

    • Hips must drop below parallel

    • Arms must reach full extension

  • WP Overhead Hold

    • WP must be held overhead parallel to floor for reps to count. Cannot be held in front or behind head.

    • Feet are shoulder width apart

Score:  Total Completed Rounds plus additional reps

Event 4 – “Burn-Out”

Novice: 6 Min. AMRAP:

5 Burpee Box Step-Ups (16” / 20”)

5 DB Thrusters (15# / 25#)

Partner Holds WP Overhead (15# / 25#)

Standards:

  • Partner1 completes 1 full round of Burpee Box Step-Ups and DB Thrusters while Partner2 holds a Weight Plate in the overhead position. Reps will only count while the Weight Plate is held overhead. If the weight is dropped or lowered, Partner1 must wait until Partner2 gets the WP back overhead before they can continue with the round.

Upon completing 1 round, Partner1 switches places with Partner2. This continues until the 6 minute time cap hits.

Movements –

  • Burpee Box Step-Ups –

    • Full body must touch the ground on the burpee

    • Instead of a hop, athlete will go right into the box step up after the burpee

    • Athletes do not have to alternate legs on the box step ups

    • Knees, hips, and back must reach full extension on the step ups

  • Dumbbell Thrusters –

    • Dumbbells must be held in the front rack position

    • Hips must drop to parallel

    • Arms must reach full extension

  • WP Overhead Hold

    • WP must be held overhead parallel to floor for reps to count. Cannot be held in front or behind head.

    • Feet are shoulder width apart

Score: Total Completed Rounds plus additional reps

Are You Up for the Challenge