Barbells & Boobs
Where
Legends Strength & Fitness Warehouse.
324 N Tanner St / Ebensburg, PA / 15931
When
Saturday, October 7, 2017 – doors open/check-in at 11:00 am until 11:45 am.
The Workout
The workout is to be completed in a partner effort, where repetitions can be broken up however the two teammates choose. Both runs must be completed by each partner.
Heats start at 12:15 pm and run every 30 minutes.
There will be two divisions (not including the youth division -- see below for information).
Rx
- 20 Partner Synchronized Bar Facing Burpees followed by 30-20-10 of Clean and Jerks (135/95 lbs) and Toes-to-Bar followed by 20 Partner Synchronized Bar Facing Burpees
Movement Standards:
Bar Facing Burpees-Standards are for your body to be perpendicular to the bar, touch your chest and thighs to the floor and then jump over the bar with your feet together. You may take a small step forward before jumping over, but jumping one foot at a time is not allowed. Both athletes must have their body on the floor at the same time for the rep to count.
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Clean and Jerk- The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. You are allowed to dip, drive and jerk. The hips, knees and arms must be fully extended in the overhead position.
Scaled
20 Partner Synchronized Bar Facing Burpees followed by 30-20-10 of Clean and Jerks (95/55 lbs) and Hanging Knee Raises followed by 20 Partner Synchronized Bar Facing Burpees
Movement Standards:
Bar Facing Burpees-Standards are for your body to be perpendicular to the bar, touch your chest and thighs to the floor and then STEP or jump over the bar.
In the hanging knee raises, the athlete must go from a full hang to having the knees break parallel. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Clean and Jerk- The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. You are allowed to dip, drive and jerk. The hips, knees and arms must be fully extended in the overhead position.
- Remember to wear Pink the day of the event to show your support.
Kids/Youth Division
This year we are happy to announce that there will be a youth division in addition to the Rx and scaled divisions. The following is the information for the individual youth workouts:
4 separate age divisions-
Ages 4-6
8 Burpees over the Barbell (may step over bar)
15-10-5 of Thrusters (5lb dumbbells) and Hanging Knee Raises, then
8 Burpees over the Barbell (may step over bar)
Ages 7-9
12 Burpees over the Barbell (may step over bar)
15-10-5 of Thrusters (7.5lb dumbbells) and Hanging Knee Raises, then
12 Burpees over the Barbell (may step over bar)
Ages 10-12
15 Burpees over the Barbell (must jump over bar)
15-10-5 of Thrusters (10lb dumbbells) and Hanging Knee Raises, then
15 Burpees over the Barbell (must jump over bar)
Ages 13-16
15 Burpees over the Barbell (must jump over bar)
15-10-5 of Thrusters (35lbs) and Hanging Knee Raises, then
15 Burpees over the Barbell (must jump over bar)
Our staff will teach all movements prior to the workout. Each child will also have an adult helper to ensure safe form during the workout and to count repetitions.
