Flex Events

Flex On the Beach/Workouts

We are hard at work on this years FLEX on the Beach programming. The 2017 FLEX on the beach workouts are launching now!

Event 1

“Top Gun”

20 minute time limit,
RX and Scaled Divisions
The Barbell Complex

 
Complex MAVERICK
(Male/Female)
will find a max weight of:
1 clean + 1 thruster + 1 front squat + 1 shoulder to overhead
*Any style is permitted on the clean

 
Complex GOOSE
(Male/Female)
will find a max weight of:
1 snatch + 1 hang snatch + 1 overhead squat + 1 hand snatch
*Any style is permitted on the snatch

 
At the start of 3..2..1.. GO!
Teams will find a max combined weight of the listed barbell complexes.
Only one athlete can work at a time.

Teams must decide who does which complex. They cannot switch once one teammate has begun to lift.

If the athlete fails at any part of the complex, they must start from the beginning. The score is the cobined total of each team member’s heaviest succesful lift. Teams may lift as many times as they want within the 20 minute time limit.

 
Complex ‘MAVERICK Standards
The bar will start from the ground. The athlete may clean the bar any style they prefer. Power or squat clean are both acceptable. The clean must come to shoulders and the athlete must stand with their hips open in a locked out fixed position. Then they must complete one thruster.
(the athlete cannot cluster the first rep)
The athlete’s hips must pass below the knee and come to a complete stand with their hips open for the rep to count. Then the athlete will complete one front squat and will finish the complex with a shoulder to overhead. Any style is allowed as long as the bar is overhead and the athlete is in a locked out fixed position.

 
Complex GOOSE Standards
The bar will start from the ground. The athlete may snatch the bar any style.  Power or squat snatch are both acceptable. The bar must come overhead and the athlete must stand with the hips open and body in a locked out fixed position. The second snatch will be from above the knees, again any style is allowed as long as the bar is overhead and the body is in a locked out fixed position.
For the overhead squat, the athlete’s hips must pass below the knees and come to a full stand with the hips open and body in a locked out fixed position, and then to finish the complex they will perform one more hang snatch. Any style is permitted on the snatch.
Score is heaviest combined weight from each teammate.

 
 

Event 2A + 2B

“Bonnie and Clyde Take the Beach”

RX and Scaled Divisions

 
2A Workout Clyde
The males will begin with this:
9 Min AMRAP
Alternating rounds of:
10 Single arm KettleBell snatches (53/36) (36/26)
10 Burpees over the bell

 
2B Workout Bonnie
The females will begin with this:
9 Min AMRAP
Divide up the work
Only one person can work at a time
Partners may tag in and out at any point
30 Deadlifts (225/155) (185/135)
20 Alternating Pistol squats (40 Alternating lunges)

 
2 Min Rest
After the 2 minute rest, the pairs will switch and pick up where their partners left off.

 
Workout Description
In a 9 min time clock both men and female tandems will take on two separate workouts.

The men will start with workout Clyde . Only one partner can work at a time. They must complete one full round of 10 one armed Kettlebell snatches and 10 burpees over the bell before tagging their partner in. The score is for total team rounds and reps.

The female team will start with workout Bonnie. They can divide the work up however they see fit. Only one partner can work at a time. The will perform as many rounds and reps of 30 Deadlifts and 20 Alternating Pistol squats. The score is for total team rounds and reps

After the conclusion of the 9 mins, there will be a 2 minute rest. They will then switch workouts and perform them in the same fashion. They will pick up where their partners left off.

Score is total combined number of rounds and reps completed for each workout.

 
Movement Standards

Single Arm Kettlebell Snatch
At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.

The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. All repetitions must be completed on one arm before switching to the other arm. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count.

 
Deadlift
The bar will start from the ground. The rep will count when the athlete has come to a full stand and the body in a locked out fixed position with the athlete’s hips behind the bar. The bar must return to the ground each time. Bouncing of the bar will not be permitted and will be no repped.

 
Burpee Over the Bell
The hands, chest and thighs must touch the floor on the bottom of the burpee. A two foot take off is required on the jump. The athlete must pass over the bell with both feet

 
One Legged Pistol Squat
The athlete must have one leg off the floor in front of them as they begin the squat. The hip must pass below the knee and the athlete must come to a full stand, hips open in a locked out fixed position. If the foot touches the ground before that happens it is a no rep. The opposite foot must not be touching any part of the athlete’s body.

 
 

Event 3

“The Baywatch Sprint”

 
For Time:
4 Rounds, 400 Meter Relay Run

 
Description
At the sound of the horn one teammate will take off and run for 50 meters, they will then sprint back to their team another 50 meters and hand the baton to the next teammate to run the next one hundred meters in the same fashion.

All four team members will complete 4 rounds of a 100 meter run.

 
Notes
If the hand off of the baton is mishandled and it is dropped, the team must stop running and the entire team will have to complete a ten air squat penalty.

 
 

Event 4

“The Serpent’s Lair 2.0”

Rules:
The serpent must remain off the floor while teams are working.
Two people must hold the serpent at all times.
The serpent can be put down, however teams must stop working until the serpent is back off the ground again.

20 Minutes Time Cap:
Round 1:
50m walking Lunges with serpent
40 Serpent Thrusters (70/47)
10 Bar Muscle ups (20 Pull ups)

Round 2:
50 m Walking Lunges with serpent
40 Serpent Thrusters
60 Ring Dips

Round 3:
50m Walking Lunges with serpent
40 Serpent thrusters
60 Chest to bar pull ups

Round 4:
50m Walking Lunges with serpent
40 Serpent Thrusters
60 Box Jump overs (24) (20)

 
Scaled
Bar Muscle ups – 20 chin over bar pull ups
Ring Dips – 80 Hand Release Push ups
Chest to bar – 80 Knees to chest
Box Jump overs (20) – Step over

 
Workout Description
At the 3.2.1 GO All 4 team members will begin

 
Round One
Consists of 50 meter Serpent walking lunges. Two team members will lunge walk for 25 meters with the other team members following. They will then hand off the Serpent for the other two teammates to lunge back for 25 meters.

They will divide up the 40 serpent thrusters and ten bar muscle ups.

 
Round Two
Begins with 50 meter serpent walking lunges in the same fashion and they will then divide up 40 serpent thrusters and 60 ring dips.

 
Round Three
Begins again with 50 meter serpent walking lunges. 40 serpent thrusters and 60 chest to bar pull ups.

 
Round Four
Begins with the last and final 50 meter walking lunge with the serpent. They will then divide up forty serpent thrusters and 60 box jump overs.

Teams may divide up the work however they choose. It must be always one male and one female on the serpent. This workout is for time.

 
Movement and Workout Standards

Serpent Lunges
Two teammates must lunge for 25m at the same time. They will then hand off the serpent for the next two teammates to lunge back for 25 meters. They must walk lunge together with the knee coming into contact with the floor. They must come to a full stand and bring the feet together before taking another step.

Serpent Thrusters
The serpent must be held by only two team members. They must hold the bag on the shoulder when attempting the squat. The hips must pass below the hips, they must stand and open the hips with a full lock out of the knees for the rep to count. The bag must then be passed over head to the opposite shoulder. You do not have to lock out the arms for the rep to count.

Bar Muscle Up
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Go through some portion of the dip. At the top the elbows must be fully locked out while the athlete supports the body above the bar with their shoulders above or behind the bar.

Ring Dip
At the top, the arms must be fully extended with the feet off the ground. At the bottom of the dip, the shoulders must come into contact with the rings.

Chest to Bar Pull Up
The arms must be fully extended with the feet off the ground. At the top the chest must clearly come into contact with the bar below the collarbone.

Box Jump Over
The athlete must jump with both feet. They do not have come to a full hip extension on the top of the box, they may clear the box or tap it with both feet as they jump over it.



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