963 Film Group brings you Nemo where our kids divisions will take on an AMRAP-style workout featuring squats, jumps and running! Kids in 11-13 division will use a 15# training bar with 10# bumpers on each side.
See below for workout variations, standards and workout flow.
“Nemo”
7:00 AMRAP
10 Front Squats (35#)
10 Box Jumps (20″)
1 Shuttle Run (35′ Down & 35′ Back)
Score: For max reps
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will begin their sqauts. Once complete the athlete will move on to the box jumps/steps/plate jumps. After the jumps, the athlete will complete one shuttle run – 35′ down the floor and 35′ back up the floor. The athlete will continue this rotation for as many rounds and reps as possible within the time cap.
The score for the workout will be the total reps finished. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Squat: The athlete begins each rep with knees and hips fully extended. At the bottom of the movement, the hips must be at or below the crease of the knees. The movement is complete when the athlete is fully standing with hips and knees fully extended.
Plate Jumps: The athlete must jump and land with knees and hips fully extended.
Box Step Ups: The athlete must step up on the box and have both feet on top of the box with knees and hips fully extended.
Box Jumps: The athlete must jump and land with knees and hips fully extended.
Shuttle Run: The athlete will run 35′ down the floor and touch the designated tape mark before running 35′ back up the floor. The athlete must pass the end tape line before starting back on the squat movement.
“Nemo”
7:00 AMRAP
10 Plate Squats (10#)
10 Box Step Ups (20″)
1 Shuttle Run (35′ Down & 35′ Back)
Score: For max reps
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will begin their sqauts. Once complete the athlete will move on to the box jumps/steps/plate jumps. After the jumps, the athlete will complete one shuttle run – 35′ down the floor and 35′ back up the floor. The athlete will continue this rotation for as many rounds and reps as possible within the time cap.
The score for the workout will be the total reps finished. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Squat: The athlete begins each rep with knees and hips fully extended. At the bottom of the movement, the hips must be at or below the crease of the knees. The movement is complete when the athlete is fully standing with hips and knees fully extended.
Plate Jumps: The athlete must jump and land with knees and hips fully extended.
Box Step Ups: The athlete must step up on the box and have both feet on top of the box with knees and hips fully extended.
Box Jumps: The athlete must jump and land with knees and hips fully extended.
Shuttle Run: The athlete will run 35′ down the floor and touch the designated tape mark before running 35′ back up the floor. The athlete must pass the end tape line before starting back on the squat movement.
“Nemo”
5:00 AMRAP
10 Air Squats
10 Plate Jumps
1 Shuttle Run (35′ Down & 35′ Back)
Score: For max reps
Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will begin their sqauts. Once complete the athlete will move on to the box jumps/steps/plate jumps. After the jumps, the athlete will complete one shuttle run – 35′ down the floor and 35′ back up the floor. The athlete will continue this rotation for as many rounds and reps as possible within the time cap.
The score for the workout will be the total reps finished. There is no tiebreak for this workout.
Tie Break
There is no tiebreak time.
Movement Standards
Squat: The athlete begins each rep with knees and hips fully extended. At the bottom of the movement, the hips must be at or below the crease of the knees. The movement is complete when the athlete is fully standing with hips and knees fully extended.
Plate Jumps: The athlete must jump and land with knees and hips fully extended.
Box Step Ups: The athlete must step up on the box and have both feet on top of the box with knees and hips fully extended.
Box Jumps: The athlete must jump and land with knees and hips fully extended.
Shuttle Run: The athlete will run 35′ down the floor and touch the designated tape mark before running 35′ back up the floor. The athlete must pass the end tape line before starting back on the squat movement.
