Workout of the Day
ProvFit Games Event 3

“Sit-up, Throw up, Get up, Repeat” or “Tossing Stones”

For time:

Run 1500m
100m medicine ball sit-up throws with bear crawl

For the 100m medicine ball sit-up throws with bear crawl, athletes must straddle the medicine ball with their legs, grasp the ball while performing a sit-up, then perform a two-handed overhead toss at the end range of motion of the sit-up. Athletes must then bear crawl to the final resting position of the medicine ball and continue to perform throws in the manner prescribed until they and their ball cross the finish line 100m from the start.

17+ and 15/16 boys use 20#; 15/16 girls use 16#; 13/14 boys use 14#; and 13/14 girls use 10#

then

ProvFit Games Event 4

“Out to Lunge”

With a partner, complete as many reps as possible in 10 minutes of:

Overhead walking lunge steps with a plate

While one partner holds a plank position, the other partner assumes an overhead position with his or her weight and begins performing walking lunge steps. If either partner “breaks” the standards of his or her position (i.e. loss of plank position or dropping the weight plate to the top of the head or lower), then the partners must switch roles, and the lunge step rep count will be continued by the previously planking partner as soon as a standard plank position has been assumed by the previously lunging partner.

17+ boys use 35# plate; 15/16 boys use 25# plate; 15/16 girls and 13/14 boys use 20# (2×10# plates); and 13/14 girls use 15# plate.

MWF A.M.
Bench Press
Find your 10 rep max.
Use a 10-10-10-10-10 rep scheme; rest at least 3 minutes between sets

Post your scores to the Whiteboard.

MWF A.M. transfer your data from here.

Competition athletes, transfer your data from here.

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