Flex Events

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The Minimum Requirements for FOM2018 are here!

FLEX HQ holds the right to change or alter all workouts to meet safety and logistical expectations. Movements may not be in the finalized versions of events. Please choose the division that best meets your abilities as an athlete. You may change divisions prior to the event. Master divisions will complete with the same standards and loads as the RX division. Masters are 35 and up.

RX / Master Divisions

  • Deadlift or Axle Bar DL 225/155
  • Hang Power Snatch 95/65
  • Single Arm Kettlebell Snatch 53/35
  • One Legged Pistol Squat
  • Box Jump Over 30/24
  • Chest to Bar Pull Ups

Scaled Division

  • Deadlift or Axle Bar DL 185/135
  • Hang Power Snatch 65/45
  • Single Arm Kettlebell Snatch 35/26
  • Single Arm Overhead Lunch with Kettlebell 35/26
  • Box Jump Over 24/20 (May Step)
  • Knees to Elbows

Workout 1 – 20 min time cap

Liftin’ U-S-A

Complex 1
1 Clean + 2 Thrusters + 3 Shoulder to OH

Complex 2
1 Snatch + 1 Hang Snatch + 2 OH Squats

Score is the combined total of all 4 teammates heaviest successful lifts.

FLEX 1 is the individual effort towards the greater good of the team. Here each member will have to step up to the platform and perform as an individual while the other three teammates support and coach them on. On your team, one male and one female will perform the first complex while the other two will perform the second. You and your teammates will have unlimited attempts at the complexes. But remember, there is a Time Cap. Strategize with your team and make it count!

Workout Description:

Complex 1 will start with one clean from the floor. Any style on the clean will be allowed. From there the individual will have to perform two thrusters, followed by three shoulder to overhead lifts. Any style on the shoulder to overhead will be allowed.
That is a total of 6 reps to be completed.

Rules for Complex 1:

Plates start on the mat. 3,2,1, Go you can then load your barbell, you teammates are allowed to help load.
When performing the thrusters, the athlete must squat to parallel and come to a full stand and show control of the movement before going into the next squat.
When Performing the Shoulder To Over Head, the athlete must be fully locked out over head and show full control of the movement.
If the athlete drops the bar at any point during the lift, it will be considered as a no lift.

Complex 2 will start with one snatch from the floor. Any style on the snatch will be allowed. From there the individual will perform one hang snatch. Any style snatch is allowed but the bar may not touch the floor, followed by two overhead squats.
That is a total of 4 reps to be completed.

Rules for Complex 2:

Plates start on the mat. 3,2,1, Go you can then load your barbell, you teammates are allowed to help load.
The Hang Snatch must be performed from above the knee. But, can be caught in any style.
When performing the Over Head Squat, the athlete must come to a full stand and show control of the movement before performing the next squat Each Over Head Squat must hit parallel or lower to be counted as a rep.
If the athlete drops the bar at any point during the lift, it will be considered as a no lift.
If the athlete drops the bar to their front or back rack during the Over Head Squat, it will be considered as a no lift.

FLEX 2 – “Our Girls, Cindy and Eleanor”

Will combine two team members to work together. The goal is to maximize each duo’s performance for the totality of the team’s success. The women will pair up as will the men. They will tackle two separate workouts.

The first pair will go:

8 min AMRAP:
5 pull-ups
10 push-ups
15 air squats

Scaled/Masters: Exactly the same

2 minute transition

The second pair will go:

8 min AMRAP:
5 ring dips
10 pistols (one-legged alternating squats)
15 T2B

Scaled/Masters:
5 hand-release push-ups
10 air squats
15 knees-to-chest

Rules for Workout 2:
You go, I go. Only one partner works at a time. One partner must complete all reps before next partner goes. Partners not working on current AMRAP must remain off the rig area. Score is total reps combined.

Flex3

“Holy Hips”

This workout starts with a team run buy in. From there, you will complete:
50 Double Unders (MUST bring your own jump rope)
40 Burpees
35 Box Jumps at 30/24
30 Goblet Squats at 70/53

The workout ends with a team run cash out.

This workout is in a waterfall fashion. As soon as the athlete finished 50 Double Unders and moves onto the Burpees, athlete 2 can begin their 50 Double Unders. This continues for each member until everyone completes all four exercises. Score is the last person to cross the finish line.
Scaled Division:

Starts with a team run followed by:
100 Single Jump Ropes (MUST bring your own jump rope)
40 Burpees
35 Box Jumps at 24/20 (can be stepped up if needed)
30 Goblet Squats 53/35

End with team run



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