Competition Corner

4. FIRE & BLOOD

7 MIN AMRAP
RX
7 min AMRAP
7 burpees over bar
7 Axel bar Thrusters (95/65)
Advance bar
INTERMEDIATE & MASTERS 45+
7 burpees over bar
7 Axel bar Thrusters (75\55)
Advance bar
SCALED
7 burpees (step over bar)
7 Axel bar Thrusters (65/45)
Advance bar
At 3,2,1 go the athlete will start with 7 lateral burpees over the bar, then perform 7 thrusters. Athlete must advance the bar to the next station carried in the front rack position. The athlete will repeat this process for 7 minutes.
FOUNDATION OPTIONS:
If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.
Up/Downs (Omit the Push-up)
Axel bar Thrusters (45/35)
** If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled movement and will rank below the athletes that performed the prescribed scaled movements. **
WORKOUT STANDARDS
BAR OVER BURPEES
• May jump or step back to reach the bottom position. • Chest and thighs must touch the ground • Stepping and/or jumping back to the starting position are both permitted. • Both feet must be in the air as the athlete passes over the barbell. • Single-legged stepping over is not permitted. • Scaled divisions may step over the bar. •  The rep is credited when both feet have touched the ground on the opposite side of the barbell. • No need to land with both feet at the same time. • If a “no rep” is received for any reason, the entire rep must be repeated.
SCALED:
Scaled divisions may step over the bar.
FOUNDATON OPTIONS:
Stationary – Up/Downs
THRUSTER
Each set of axle bar thrusters begins with the barbell on the ground. • The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. • A full squat clean into the thruster is allowed when the bar is taken from the floor.
The rep is credited when: - The athlete’s hips, knees, and arms are fully extended. - The bar is directly over, or slightly behind, the middle of their body. • The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. • If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.