Flex Events

Flex on the Mall 2019 Flex #1

Flyer for our Flex on the Mall WOD 1 Liftin' USA Blog Post

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.

For questions please contact BeauFlexHQ@gmail.com.

Friends of Flex