Fire On The Mountain

For Time (15:00 Cap):

50/35 Calorie Row

35 Burpee Box Jump Overs 24/20"

35 Shoulder to Overhead

35 Handstand Push-ups

35 Deadlifts 

35 Box Jump Overs 24/20"

50/35 Calorie Row

Division Standards:

RX: 155/105#, 4/2.5" Deficit 

Masters: 135/95#

Scaled: Step Overs Allowed, 115/85#, Hand-Release Push-ups

Workout Description & Flow:

Athletes will begin standing behind the rower.  At the call of "3,2,1 GO", teams will move to the rower and begin rowing for calories with one athlete working at a time. All reps on all movements may be shared as desired. A tag is required in order to switch between working partners.  Once the calories are complete, teams will move to the box and begin their burpee box jump overs.  Reps will be performed as box facing with the chest and things making contact with the floor at the bottom of the burpee. Athletes may step into and out of the burpee if desired Once completed, teams will move to the barbell for the shoulder to overhead. Barbell will be taken from the floor and any method of a shoulder to overhead is permitted (shoulder press, push press, push jerk, split jerk).  The rep is credited with the elbows fully locked out in the overhead position with the hips and knees fully extended. For the handstand push-ups, the working athlete must begin at the top of the handstand with the hips off of the wall. The rep is credited with the athlete's shoulders and elbows fully locked out with the heels on the wall. Kipping or strict reps are permitted. Teams will then move back to the barbell, this time for 35 deadlifts. A good rep occurs when the athlete is standing tall with the hips and knees fully extended and the head and shoulders behind the barbell. Once completed, teams will perform box jump overs. These will be performed as box facing. The rep is credited when the working athlete has both feet touch on the other side of the box.  The workout ends when the second set of 50/35 calories are completed. Score is time taken to complete the workout. The time taken to complete the handstand push-ups will be used as a tiebreaker time. For each incomplete rep, 0:01 will be added. 

At the 8:00 Mark, In 7:00:

Both Athletes Establish a 5RM Front Squat From the Floor

Workout Descritption & Flow:

Workout 2 will begin immediately at the 8:00 with an empty barbell. Teams may use the 1:00 transition period, or any time remaining after the completion of Workout #1 to preload their bars, but cannot make any attempts until Workout #2 begins at the 8:00 mark. Atheltes must declare their weight to the judge to verify the barbell is loaded correctly. COLLARS MUST BE USED OR THE ATTEMPT WILL RESULT IN A NO LIFT. The bar must be taken from the floor in one continuous movement (power or squat clean). Once the athlete has the bar in the front rack and standing tall at the top, they may begin their 5 rep max front squat. A squat clean into the first rep is permitted. The rep is credited when the lifter is standing tall at the top with hips and knees fully extended. This must be performed as an unbroken set. If the lifter fails a rep, they must start from the beginning. Teams may take as many attempts as needed within the 7:00 window. Score for Workout 2 is the sum total of both athlete's heaviest successful five rep max. 

3x3:00 AMRAP:

Buy-in (Follow The Leader):

30 Double Unders

6 Hang Power Snatches

In Remaining Time:

Max Rope Climbs

*Rest 0:30 In Between Rounds*

Division Standards:

RX: 115/85#, Rope Climb=1 Rep, Legless Rope Climb=2 Reps

Masters: 95/65#, Rope Climb=1 Rep, Legless Rope Climb=2 Reps

Scaled: Single Unders, 75/55#, Zombie Rope Climb=1 Rep, Rope Climb=2 Reps

Workout Description & Flow:

The workout begins with the teams standing in the starting area. At the call of "3,2,1,GO", the first athlete will complete 30 double unders and 6 hang power snatches. The rope must pass under the athlete's feet twice for the double unders. For the hang power snatches, the athlete must first pause at the top of the deadlift before beginning their reps. The rep is completed when the bar is locked out overhead with the elbows and shoulders fully locked out and the knees and hips fully extended. All reps must be completed with the barbell above the athlete's knees. Once the first athlete completes their hang power snatches, the second athlete will also complete 30 double unders and 6 hang power snatches. Once the second athlete has completed their hang power snatches, the athletes will accumulate as many rope climbs as possible in the remaining time. Teams may choose to perform either regular rope climbs (worth 1 rep) or legless rope climbs (worth 2 reps). The rep is complete when climbing athlete touches the 15' tape mark and lowers down to the floor with the hands below the 9' tape mark. For the legless rope climbs, athletes may use their legs to assist on the descent. The rope climb reps may be shared as needed. Once the 3:00 interval is complete, there will be a 0:30 rest period where the teams will return to the starting area. Teams will repeat this sequence until three rounds are completed. Score is total rope climb reps. There is no tiebreak for this workout. 

For Time (7:00 CAP):

10-8-6-4-2

Synchro Toes To Bar

Synchro Single Arm DB Thursters (Right Arm)

Synchro Toes To Bar

Synchro Single Arm DB Thrusters (Left Arm)

Division Standards:

RX/Masters: 50/35# DB

Scaled: 35/20# DB, synchro knees to 90

Workout Description & Flow:

The workout begins with both athletes touching the wall.  At the call of "3,2,1, GO", both athletes will move to the rig and begin their first set of synchrnoized toes to bar.  The rep is completed when both athlete's feet touch the bar at the same time with the feet between the hands. The feet must pass behind the pull-up bar in the arch position.  Once the set of 10 is complete, both athletes will move to the dumbbells and complete their set of 10 synchronized single arm thrusters with the right arm. The rep is credited with both athletes squatting below parallel and finishing with the dumbbell fully locked out overhead with the elbow extended.  The synchronization must occur on the overhead lockout. Athletes will then move back to the rig for a second set of 10 synchro toes to bar, followed by 10 synchro thrusters, this time on the left arm. This sequence is repeated until the round of 2 is completed or the time cap is reached.  Score is total time to complete the workout.  If capped, 0:01 will be added for each incomplete rep.  There is no tiebreak time for this workout.  At the 7:00 mark, there will be a 1:00 transition period and the teams will immediately begin Workout #2 at the 8:00 mark.