One More Athletics and RIGWA bring you Black Spot where you and your partner will be tested on your strength and ability to cycle a barbell.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (185/125)
20 Shoulder to Overhead (185/125)
10 Overhead Squat (185/125)
11:00-12:00 Rest
Part 3: Announced Day of Event
Notes
This will be a three-part workout with three scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. Part 3 and Score 3 will be announced day of event. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (135/95)
20 Shoulder to Overhead (135/95)
10 Overhead Squat (135/95)
Notes
This will be a two part workout with two scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (95/65)
20 Shoulder to Overhead (95/65)
10 Overhead Squat (95/65)
Notes
This will be a two part workout with two scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (135/95)
20 Shoulder to Overhead (135/105)
10 Overhead Squat (135/95)
Notes
This will be a two part workout with two scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (115/75)
20 Shoulder to Overhead (115/75)
10 Overhead Squat (115/75)
Notes
This will be a two part workout with two scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
“Black Spot”
Part 1: For Max Weight
0:00-5:00
Each Partner Find 1RM of Following Complex:
Deadlift + Clean + Hang Clean + Front Squat
5:00-6:00 Rest
Part 2: For Max Reps
6:00-11:00
AMRAP
30 Hang Clean (95)
20 Shoulder to Overhead (95)
10 Overhead Squats (95)
Notes
This will be a two part workout with two scores. Score 1 will be the total weight lifted. Score 2 will be the total reps completed. For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#. For co-ed teams, only one athlete will be allowed to lift at a time.
Workout Flow
At the call of 3,2,1, Go, athletes will have five minutes to find a 1 rep max of the following complex: Deadlift+Clean+Hang Clean+Front Squat. Power or squat cleans allowed.
For same-sex teams, one bar will be on the floor. Co-Ed teams will have two bars. Each team will have the following amount of bumper plates: 4×45#, 2×35#, 2×25#, 2×15#, 2×10#, 2×5#.
For co-ed teams, only one athlete will be allowed to lift at a time. Lifts that begin prior to the 5:00 mark will count.
At the 5:00 mark, teams will have a one-minute rest period where they will be responsible for loading the appropriate barbell weight for part 2. At the 6:00 mark athletes will begin a 5:00 AMRAP. One athlete can work at a time and teams can break work however they want.
Athletes must tag out within the athlete holding area.
Tie Break
The tiebreak for Part 2 is the score for Part 1.
Movement Standards
Complex – The athlete must complete each movement in a row without letting go of the barbell. Pausing at the ground of the second movement – clean – will not be allowed. If an athlete receives a no-rep on any of the complex movements, he can re-do the no-repped movement rather than re-starting the complex as long as he doesn’t let go of the barbell. Judges can not assist with any weight changes. The barbell will start out as an empty barbell. For co-ed teams, only one athlete can lift at a time.
Deadlift – The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out.
Clean – The movement begins after the deadlift with the athlete returning the barbell to the ground. Both bumper plates must touch the ground. Bouncing the barbell will not be allowed. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Hang Clean (Complex) – The movement begins after the clean with the athlete returning the barbell to the hang position. Athletes can not return the barbell to the ground and must begin from the hang position. The movement is complete with the athlete standing tall with hips and knees locked out. A power or squat clean is allowed.
Front Squat – The movement begins after the hang clean with the athlete lowering into a front squat. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips and knees locked. If an athlete squat cleans the hang clean, he still must perform a front squat.
Hang Clean (AMRAP) – Athletes must start from the hang position. When an athlete picks the bar up, he must have a slight pause at the hang position. Failing to pause will result in a no rep. Athletes can power or squat clean the barbell. The movement is complete with the athlete standing tall with hips and knees locked out.
Shoulder to Overhead – Athletes can strict, push or jerk the barbell overhead. The movement is finished with the barbell overhead with hips, knees and shoulders locked.
Overhead Squat – Athletes must have the bar in the overhead position. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The movement is complete when the the athlete stands with hips, knees and arms locked. Failure to keep the bar in the overhead position during the movement will result in a no rep.
