The Unknown 2024

(For Total Combined Weight - 10 min)

• 3-person team
• One athlete working at a time, the team will establish the following…

A) 5 RM : BB Front Squat

(FLOW)

• Athletes will start behind the starting line away from their bar.
• Bar Starts on on the ground and UNLOADED.
• On GO, the team will approach the bar and rack it on one athlete's back, where they will load the first weight.Once the bar is picked up, it CANNOT be put down until either the Cap hits or all three athletes are satisfied with their scores.
• Working athletes must face the crowd at all times.
• The bar can only be loaded or unloaded while in the back rack.
• PENALTY : If the bar is dropped or put down, the team will owe 10 Synchro Burpees facing the Judge on the opposite side of the bar.
• Bar weight can move up or down when needed.
• Weight must be verified by the judge before the attempt begins.
• Athletes must wait for the GOOD call before lowering the bar.
• NO SPOTTING ALLOWED. The only time the teammates can touch the bar is to assist the bar back to the back rack after completion of the final rep. It must be established with the judge prior to the start of the set whether or not the teams will help lower the bar to the back rack.
• Teammates must stand clear of the working athlete during their set, but may remain in view to aid in communication. 
  • Athletes may not block the view of the judge.
• Each athlete MUST register at least 2 full attempts to produce a score towards the team total.

(SCORE) 

= Total Combined Weight

• Each athlete's best successful attempt only.
• TIE BREAKER
  • 1 - finish time for last successful attempt.
  • 2 - fewer number of attempts.

(For Time - 12 min)

(Buy-In)

A) 12M/8F Synchro (or) 18M/12F SHARED : Bar Muscle Ups

• 2 person if Synchro
  
  

(SCALING OPTIONS)

• Double the Reps - Chest to Bar Pull-Ups

(Then complete …)

B) Shared cals : Echo Bike

• Male Rx : 40-24-32
• Female Rx : 30-18-24

C) 12 - 6 - 18 : Shared BB Snatch

• Rx = 135/95

(CASH-OUT)

D) 8M/6F Synchro (or) 12M/9F SHARED : Bar Muscle Ups

(SCORE)

= Time

(TIE BREAKER) = Time after the team's last set of Snatches is complete.

(FLOW NOTES)

• Teams must announce to their judges if they're going Synchro or not BEFORE each Muscle Up section.
• Teams can rotate as needed, but only working athletes allowed on the competition floor. Waiting athletes must stand behind the Start line and wait to be tagged in.
• 2 athletes will be allowed on the floor during the MU sections if the team chooses. (or at any given time)
• Only 1 athlete allowed on the floor during the Bike and Snatch section. (maybe)
• Synchro MU Athletes must show Synchro control at extension on top of the bar.
• Athletes must face the crowd
• Bikemust be reset between rounds and must start with a blank screen.
• Athletes responsible for resetting the bikes
• Bikes will be set up between the crowd and the rig, away from the crowd.
• Snatches : Any Snatch is permitted.  The first set will start away from the crowd between the bike and crowd.
• Teams will roll their bar forward toward the crowd after finishing each round.
• No dropping the bar behind the head.
• Possible WrinkleAthletes will be blind to how many reps are required during the Bike/Snatch portion of the workout. Judges will let them know when to move on.
• After the last set of MU is complete, the athlete/s will sprint through the finish line towards the crowd.

(For Total Reps - 11 min)

• 3 min work/ 1 min rest x 3 sections

(SECTION 1)

• 15 alt reps : Synchro Sandbag Pick-Ups (100/75)
  • Teammates must use the same arm and show control at the top with one arm before the rep is counted.
  • Teammates must face the crowd and alternate working arms throughout
  • SCALING
    
    • Shared reps

(With time remaining under 3:00)

• Max Reps : Synchro BB Floor Press
  • SCALED = 95/65
  • MASTERS = 115/75
    • Reps are only counted once teammates show synchro control at the bottom. (No bouncing)

(SECTION 2)

• 20 reps : Synchro Floor Press
  •  Same bar
  • Same synchro rules as above

(With time remaining under 3:00)

• Max Reps : Synchro BB Squat Clean n Jerk (same bar)
  • SCALING = Athletes can Power Clean

(SECTION 3)

• 12 reps : Synchro BB Squat Clean n Jerk (same)
  • SCALING = Same as above

(with time remaining under 3:00)

• Max Reps : Synchro Alt Sandbag Pick-Ups
  
  • SCALING  = Shared reps

(FLOW)

• Working athletes will face the same direction and be in line while working, 6 ft apart.
• Partner waiting to switch in will be at the start line.
• Partner switching must run and tag waiting partner before that partner can enter the floor.
• All teammates must face the crowd at all times during the work/waiting.
• Teams can rotate at any time.
• All teammates must complete at least 1 rep at each Buy-In AND Max sections

(SCORE)

= Total combined reps for all three Max sections.

Tie Breaker : Buy-In finish time

(AMRAP - 10 min)

• For Total Cals on the Rower
   

• A) Athlete 1 - Max Cals : Rower
   

(While Athletes 2&3 complete ...)

• B) 20 Shared : Double Unders
  • SCALING = 100 Shared Single Unders

• C) 12 Synchro / 18 Shared : Heels Over Hips
   

(FLOW)

• On GO, 1 athlete will begin accumulating cals on the rower while the other two athletes will finish B&C together.
• Once B&C are complete, the team can rotate positions how they see fit.
• Each athlete must have at least one turn on the Rower.

(SCORE)

= Total Cals on the Rower

(Tie Breaker)

= Time when the first round of B&C are completed. 

(For Time - 13 min)

• 2 athletes working in Synchro / 1 Resting
• Rotate in as needed
• 44/26 lb KB

A) 50 reps : Synchro KB Cluster 

B) 100 : Synchro KB Snatch

C) 150 : Synchro KB Swing

(FLOW NOTES)

- Athletes must face each other and mirror the same working arm. 

(In between rounds…)

D) 4 DnB (6 mats/ 36 ft) : KB Sng Arm OH Carry

athletes must use the same arm and can only switch arms at the starting point for that round.
(SCORE)

= Time

• 1 sec penalty for each missed rep
• Tie Breaker = Time finishing the Clusters