Flex Events

Flex On the Mall/Workouts

Event 1

“FLEX FOR AMERICA”

20 minute cap,
All Divisions

 
Complex ‘MERICA
One male and one female will find a max weight of:
1 clean + 3 front squats + 1 shoulder to overhead
*Any style is permitted on the clean

 
Complex FREEDOM
One male and one female wiill find a max weight of:
1 snatch + 1 hang snatch + 2 overhead squats
*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.

1. Only one athlete may lift at a time.
2. Teams cannot switch complexes
3. If the athlete fails any part of the complex, it is a no rep.
4. Teams may life as many times as they like until the 20 mins is complete.

 
The final score is the COMBINED total of each member’s heaviest successful lift.

 
*Party Division
No minimum requirements necessary. Participants are able to scale as much as needed.

Party Division Suggestion:
Complex 1: “MERICA”
3 Front squats
Complex 2: 3 “FREEDOM”
3 Shoulder to over head

 

 

Event 2

“The Serpent’s Lair”
Presented by NORSE STRENGTH

20 minute cap

 
How it works:
400m TEAM run with Serpent
40 Serpent Squats (70lb/47lb)
10 Bar Muscle Ups

400m TEAM run with Serpent
40 Serpent Squats
60 Ring Dips

400m TEAM run with Serpent
40 Serpent Squats
60 Chest to Bar Pullups

400m TEAM run with Serpent
40 Serpent Squats
60 Box Jump overs (24)

 
Scaled Division
30 Serpent Squats
Muscle Ups (20 Chin over ball pullups)
Ring dips (80 Hand release push ups)
Knees to chest (Start at a full hang, heels must pass behind the athlete on each rep)
Box Jump Overs (20 inch box, can step over)

*The Serpent is a two sand bag system that is interlocked. One bag weighs 70lbs and the other bag weighs 47lbs. The heavier bag must be held by a male and the lighter bag by a female.

 
At the start of 3..2..1.. GO!
All four team members will begin with a 400 meter run with the serpent. (This means two people will be running with the Serpent and two without).

Once they complete the run, they will divide up the 40 Serpent squats however they choose. Two people must squat with the Serpent at the same time. That will be considered 1 rep.

With the Serpent off the ground, Teams will then divide up the ten bar muscle ups however they choose.

They will the complete another 400 meter team run and divide up 40 Serpent squats.

Teams will divide up the 60 ring dips however they choose.

From there, they will then perform anotion 400m team run and divide up 40 Serpent squats.

Teams will divide up 80 knee to chest pull ups however they choose.

They will then finish off with a 400m team run and divide up forty Serpent squats.

Teams will divide up 60 box jumps over however they choose.

(RX 24″ box/Scaled 20″ box)

This workout is for time.

Note: The Serpent must remain off the floor while teams are working. 1 male and 1 female must carry 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. Teams will also run with the Serpent.

Scaled teams will use the same exact Serpent and complete the workout in the same fashion.

 
*Party Division
No minimum requirements necessary. Participants are able to scale as much as needed.

Party Division Suggestion:
Run 400m (no Serpent)
30 Serpent squats or 100 synchronized air squats
60 Burpee to Target
Run 400m (no Serpent)
30 Serpent squats or 100 synchronized air squats
100 sit ups
Run 400m (no Serpent)
30 Serpent squats or 100 synchronized air squats
60 hand release push ups
Run 400m (no Serpent)
30 Serpent squats or 100 synchronized air squats
60 Box jump overs or step overs (20″ box)

 

 

Event 3

“DC Roulette”
Sponsored by The Chestee

 
3A: Workout BLACK
9 min AMRAP
Alternating Rounds of:
6 Ground to Overhead (155/105)
6 Burpees OTB

 
3B: Workout RED
9 min AMRAP
Alternating rounds of:
8 Alternating Pistols (4 each leg)
12 American Kettlebell swings (70/53)
30 Double Unders

2 Min Rest
After the 2 minutes, the pairs will switch

 
Scaled Division
Ground to overhead (105/75)
Pistols will do lunges
American Kettle bell swing (53/36)
Double under will do singles

 
At the start of 3..2..1.. GO!
In a 9 minute time clock, both men and female tandems will take on separate workouts at the same time.

The men will start with workout BLACK> Only one partner can work at a time.
They must complete one full round of 6 Ground to Overhead and 6 Burpees over the bar before tagging their partner in.
The score is for total team rounds and reps.

The female team will start with workout RED. Same format. They must complete one full round of 8 Alternating pistol squats (4 each leg), 12 kettlebell swings, and 30 double unders before tagging their partner in. The score is for total team rounds and reps.

After the conclusion of the 9 minutes, there will be a 2 minute rest. They will then switch workours and perform them in the same fashion.

The teams will pick up right where their partners left off.
The score is totaled combined number of rounds and reps completed for each workout.

 
*Party Division
No minimum requirements necessary. Participants are able to scale as much as needed.

Party Division Suggestion:
Workout 3A:
6 Push presses
6 burpees

Workout 3B:
8 Lunges
16 Russian KB Swings
30 Jump rope singles

 

Party Division

No minimum requirements necessary. The party division is open to all. Participants are able to scale as much as needed.

 
*Workouts and movements may be altered or changed. The movements listed may not appear in the event, however these are the bare minimums for each division. FLEXHQ holds the right to make any necessary changes. Registered teams may switch division in the case that they cannot meet the minimum requirements.



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