IF YOU COMPLETED THIS YESTERDAY, THEN TODAY COMPLETE EVENT 3 OF THE “IN-BOX SUMMER CHALLENGE”…
- RxIt Summer Series 2013 – Workout Of The Week 1 For Rx (Elite)
- There are two seperate scoring opportunies in week 1. The first event is 3 max efforts of elevated hand stand push ups. This is followed by a 1min break. The second event is 5 rounds of 10 Snatches And 10 Bar Jumping Burpees. Each event is scored seperately.
- RxIt Summer Series 2013 – Workout Of The Week 1 For Scaled
- There are two seperate scoring opportunies in week 1. The first event is 3 max efforts of ring dips for men and ring push ups for women. This is followed by a 1min break. The second event is 5 rounds of 10 Power Snatches And 10 Bar Jumping Burpees. Each event is scored seperately.
- MEN Event 1 – 3 Times Max Ring Dips
- *The athlete has 5 minutes to complete Event 1.
- *3 x Maximum effort rounds.
- *Ring dips, ring height from the floor to the bottom of the rings minimum 130cm.
- SCORE: Combined reps of 3 max efforts
- 1 Minute transition to Event 2
- WOMEN Event 1 – 3 Times Max Ring Push Ups
- *The athlete has 5 minutes to complete Event 1.
- *3 x Maximum effort rounds.
- *Ring push ups, Ring height from the floor to the bottom of the rings 15cm.
- SCORE: Combined reps of 3 max efforts
- 1 Minute transition to Event 2
- Event 2 – 5 Rounds of Power Snatch And Bar Jumping Burpees
- 5 Rounds for time of:
- *10 Power Snatch, Men 40kg / Women 25kg
- *10 Lateral Bar Jumping Burpees
- 7 minute time cap
- SCORE: TIME (each rep not completed carries a 1 second time penalty)
- For the full workout description please see – http://www.rxit.co.za/Content/RxIt%20Summer%20Series%20WOW%201%20Scaled.aspx
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- ONLY Elite Athletes Registered for RX’ed division:
- Event 1 – 3 Times Max Elevated Handstand Push ups
- *The athlete has 5 minutes to complete Event 1.
- *3 x Maximum effort rounds.
- *Men bumper plates minimum height of 16cm and women bumper plate minimum height of 8cm. Plates 30cm apart.
- SCORE: Combined reps of 3 max efforts
- 1 Minute transition to Event 2
- Event 2 – 5 Rounds of Snatch And Bar Jumping Burpees
- 5 Rounds for time of:
- *10 Snatch (Full movement), Men 60kg / Women 40kg.
- *10 Lateral Bar Jumping Burpees.
- *7 minute time cap.
- SCORE: TIME (each rep not completed carries a 1 second time penalty)
- For full workout description details please see: http://www.rxit.co.za/Content/RxIt%20Summer%20Series%20WOW%201%20Rx.aspx
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Rob (Team Slumtown Superstars) focusing during the Front Squat at the United We Stand Games 2013
