MOXIE MADNESS 2012

Workout Descriptions

Workout #1
For time (20 minute time cap) 12 Burpees Novice/Masters- 10 Reps 12 Front Squats (135lb/95lb) Novice/Masters- 10 Reps (115/75) 12 Kettlebell Swings (32kg/24kg) Novice/Masters- 10 Reps (24/16) 12 Box Jumps (30/24) Novice/Masters- 10 Reps (24/20) Suicide Sprints Each team member will complete one round rotating between stations, when each team member has done 1 round the first team member will run the suicides. For the first round this will be the athlete that who started on the burpees. After that team member comes back the team will again complete another round (starting at the same stations as round one) and then the athlete who was on front squats will run. The workout will be completed after all 4 teammates have ran, and done 4 rounds. For the burpees the athlete must start standing straight up, and move the chest in contact with the ground. From there the athlete will move to their feet where they will complete a jump with both feet off of the ground at the same time. At this time the athlete will complete a clap. No flying burpees will be allowed, the body must be straight up and down when the clap and jump occur. The front squats will start with by picking the bar up off the ground for each athlete. NO PASSING THE BARBELL between teammates. From there it is a squat. Hips below parallel at the bottom, knees and hips fully extended at the top.

The kettlebell swing will require that once the bell moves off the ground the swing will be completed when the bell is vertical with the body, and the knees, hips and arms are straight with a portion of the ear showing in front of the arms.

For the box jumps YOU MUST STAND at the top with the knees and hips fully extended. You cannot achieve this by jumping off the box or it will result in a no rep. You must leave the ground with both feet at the same time, no stepping up will be allowed unless it is a modification for your team member. For the suicides there will be marks on the field that will require the athlete to put one foot, and one hand on the ground on the other side of the mark. If both do not touch the judge at that mark will give a no rep, and at that time the athlete must go back and touch one hand and one foot. The athlete does not have to run the entire duration again.

Workout #2
Team of 4, 2 guys and 2 girls (15 minute time cap) For Time: 25 yard prowler push for girl #1 @ 110lbs Novice/Masters- 70lbs, guys run with them while holding 45lb plate 25 yards prowler push for girl #2, @ 110lbs Novice/Masters- 70lbs, guy continue to run with them while holding 45lb plate At the turn the guys will each put their 45lb plates on the prowler and take over. 25 yard prowler push for guy #1, @ 200 Novice/Masters- 160lbs 25 yard prowler push for guy #2, @ 200lbs Novice/Masters- 160lbs Then 300 double unders. 2 guys, one guy working, switch as often as you want 75 (Novice/Masters- 60 Reps) Power Snatches @ 65lb .2 girls, one girl working, switch as often as you want

Cannot switch to next exercise until others are done! When guys have finished double unders and girls have finished power snatches they will switch exercises. 300 double unders. 2 girls, one girl working, switch as often as you want 75 (Novice/Masters- 60 Reps) Power Snatches @ 95lb 2 guys, one guy working, switch as often as you want Then 25 yard prowler push for guy #1 @ 200lbs Novice/Masters- 160lbs 25 yards prowler push for guy #2, @ 200lbs Novice/Masters- 160lbs At the turn the guys will each remove their 45lb plates on the prowler and the girls will take over. 25 yard prowler push for guy #1, @ 110lbs Novice/Masters- 70lbs, guy run with them while holding 45lb plate 25 yard prowler push for guy #2, @ 110lbs Novice/Masters- 70lbs, guy run with them while holding 45lb plate For the Snatch, this is not an Olympic Lifting competition, all we are looking for is that the weight leave the ground and not touch the torso in the middle while ending overhead. You can press it out all you want. At the top of the snatch a portion of the ear must be showing in front of the arms with the knees, hips and arms fully locked out.