Track and Field

Sponsored by Ascent Protein

Click here to view event timeline broken down by division. Detailed timeline with athlete heat assignments will be finalized soon.

Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25’ Kettlebell Walking Lunge
then
150’ Kettlebell Carry

Rx:  70/53 Kettlebell Overhead Walking Lunge
Scaled: 53/35 Kettlebell Overhead Walking Lunge
Age Group: 53/35 Front Rack Walking Lunge

The workout begins with the athlete lined up behind their jump rope in their lane. On the call of 3-2-1-Go, the athletes will start by running away from the track, circling around the last cone, then running back to the track. They will turn right on the track and run one lap. Once their lap is complete they will pass the cone, and run up to their lane. Then they will begin their 6 rounds of heavy jump ropes and kettlebell lunges. The jump rope must remain behind the first line on the field. Each round the kettlebell will be advanced down one 25’ segment of the field. Then the athlete will run back to their jump rope for the next round. Once the athlete finishes the last 25’ lunge segment, they will run back to the starting line with their kettlebell. Once both of the athlete’s feet cross the starting line, their workout ends.

Heavy Jump Rope

Any grip and jumping style is permitted (ie skipping, jumping, double jumping) as long as the rope passes under both feet. The athlete may not lift their kettlebell unless the rope is completely behind the starting line.

Kettlebell Lunge

The kettlebell must be held in one hand during the lunge. Athletes must alternate hands every round.

Rx and Scaled athletes will hold the kettlebell overhead. They may use any single-arm technique to get the kettlebell overhead (snatch, clean and jerk). The overhead arm does not have to be locked out but the bottom of the kettlebell must be above the athlete’s shoulder and not contacting the head/neck/shoulder. The athlete will lunge forward touching their trailing knee to the ground. The lunge is complete when both feet fully cross the line.

Age Group athletes may hold the kettlebell in the rack position, in contact with their shoulder/chest in any grip. The kettlebell must be above the athlete’s waist.

Shuffle steps are not permitted between lunge steps. If the athlete loses control of the kettlebell and is unable to stand up, or they lose their balance and take an extra shuffle step, a no-rep will be called. On a no-rep, the athlete must lower the kettlebell to the ground and lift it overhead again before resuming their lunge wherever they set the kettlebell down. The 25’ does not have to be unbroken.

Kettlebell Carry

Athletes may hold their kettlebell in any position using one or two hands while they run back to the start line