50 cal Ski Erg for time

partition however; upon completion, immediately move to Part 2

(Part 1) Ski Erg 50 Calories for time. Partition however, scored separately.

Directly following, begin Part 2:

Build to a heavy “Grizzly” Complex with remaining time

Teams will have 10 minutes. 

Score 1 will be time to reach 50 calories on the Ski Erg.

Score 2 will be the total load combined from both partners in Grizzly Complex.

Grizzly Complex:

3 Cleans

2 Front Squats

1 Shoulder to Overhead

Complex is unbroken. Athletes may power or squat clean. Athletes must come to full extension during each rep before beginning another. All open standards apply to Olympic lifts. 

Partners may not move to the weightlifting portion until calories are completed on the Ski Erg. Teams may work through warm up sets at the same time however must announce their weight to the judge and lift separately. Final sets must start before 10:00 and may finish after. Plates from 55# down to 1# will be available for athletes.

Max Hang Time 

8 min Time Cap

20 Cal Echo Bike penalty (Scaled: 15 Cal)

The score is the total accumulative time hanging. Both partners start below their pull-up bar at 3-2-1-Go, and then jump to a hanging position on the rig. Partners must be hanging simultaneously for the time to accumulate. Any (hand only) grip is permitted, and switching grip is permitted as long as the athlete remains hanging and does not touch the floor or rig uprights. Gymnastic grips are permitted, lifting straps are not. 

At the time when a partner drops to the floor, the team is required to complete 20 calories on the Echo Bike. (15 calories for scale teams) Calories can be split however the team chooses and both partners are not required to bike. 

When the penalty bike calories are complete, partners may return to the rig to begin accumulating time again. Both partners must be hanging at the same time. 

Teams have 8 minutes to accumulate as much “Hang Time” as possible.

12 Min AMRAP

RX: 1200m Relay Run (Buy-In)

Scaled: 800m Relay Run (Buy-In)

AMRAP:

10 Toes 2 Bar

10 DB Alt. Snatch

10 DB Alt. Lunge

RX: 50/35

Scaled / Teen RX / Masters RX: 35/25

Teens Scaled / Masters Scaled: 25/15

Relay Run:

The relay is completed in six 200m sprints (RX), or four 200m sprints (Scaled).  Partners alternate each sprint segment. Once the relay is complete, the partners run together into the gym to a workstation. Workstations are first come first serve.

Triplet: 

Partners alternate each movement:

P1: 10 Toes 2 Bar

P2: 10 Alt. DB Snatch

P1: 10 Alt. DB Lunge

P2: 10 Toes 2 Bar

P1: 10 Alt. DB Snatch

P2: 10 Alt. DB Lunge

Etc. 

Work Stations will have a tape line 10 feet from the edge of the station. The non-working partner must remain behind the 10ft. tape line at all times. The working partner must complete their 10 reps in the designated workstation and then return to the tape line, tagging their partner “in”. Partners must always return to the line before the next partner may move to the workstation and start the next set of reps. 

Toes to Bar: Both feet must make contact with the bar simultaneously. Feet must extend down and back past the plane of the bar during each rep. Scaled: Knee Raises, knee crease must reach above hip crease (top of the rep) and feet must extend down and back past the plane of the bar (bottom of each rep).

Dumbbell Snatch: Rep begins with one head of the DB touching the ground, and ends with the DB overhead; the athlete's elbow, hip and knees locked out. One head of the DB must touch the ground to start each rep, failing to make contact with the ground or failing to lock out overhead will result in a no-rep.

DB Lunge: Rep begins with the DB in hand, athlete standing with both feet together. The DB can be held however. Alternating, one foot steps forward and the trailing knee must make contact with the ground at the bottom of each lunge before the athlete returns to full hip and leg extension, with feet together. 

Score is total reps completed in 12 minutes.

10 Minute AMRAP:

4:00 Max Cal Row

3:00 Max Reps Partner Med-Ball Toss

2:00 Max Reps Double Unders

1:00 Max Reps Burpee Box Jump Overs

RX/Masters RX/Teen RX: 14#

Scaled/Masters Scaled: 10#

Teens Scaled: 8#

Box: RX: 24” / Scaled: 20” (step ups)

Partners may split work however. 

Rower rollover calories do not count after 4:00.

Double Unders: Rope must pass beneath the feet twice, unobstructed, for the rep to count. Attempts do not count. Scaled: Single Unders.

Partner Med-Ball Toss: Partners work together to toss the ball clearly over the 84” pull-up bar for the other partner to catch and return. Each toss must include a full depth squat and any dropped balls will result in a no-rep. Any part of the ball touching the bar will also result in a no rep. A partner may catch the ball and then set it down to rest, however they must show control of the ball before it touches the ground or a no-rep will be called. Both partners must remain outside the 4x4 tape line (2 ft from pull-up bar per side).

Burpee Box Jump Overs: Chest must touch the floor for the burpee rep to be good, full extension is not required. RX and Scaled may step up/step down in the burpee portion, RX must jump to box, Scaled may step-up.

For Time: (8 minute time cap)

21-15-9 

(Partner 1): Hang Clean - (Partner 2): Hang Snatch

Directly into:

15-12-9

(Partner 1): Front Squat - (Partner 2): Overhead Squat

Partners SHARE one bar, transferring bar between themselves after their individual reps are complete. Bar may not be set down. Penalty for releasing bar to floor: 4 Synchro Bar Facing Burpees

Partner 1 completes (21) Hang Cleans, transfers bar to Partner 2 who completes (21) Hang Snatches. Return bar to Partner 1.

Partner 1 completes (15) Hang Cleans, transfers bar to Partner 2 who completes (15) Hang Snatches.

Return bar to Partner 1.

Partner 1 completes (9) Hang Cleans, transfers bar to Partner 2 who completes (9) Hang Snatches.

Return bar to Partner 1.

Partner 1 completes (15) Front Squats, transfers bar to Partner 2 who completes (15) Overhead Squats.

Return bar to Partner 1.

Partner 1 completes (12) Front Squats, transfers bar to Partner 2 who completes (12) Overhead Squats.

Return bar to Partner 1.

Partner 1 completes (9) Front Squats, transfers bar to Partner 2 who completes (9) Overhead Squats.

Return bar to Partner 1.

Score is the time it takes to complete the workout or reps at time cap.

RX: 85#

Masters RX/Teen RX: 75#

Masters Scaled/Scaled: 65#

Scaled Teens: 45#

Standards: 

Hang Clean: Begins at hang position, ends with barbell in front rack position with athletes locked out at hips and knees.

Hang Snatch: Begins at hang position, ends with barbell directly overhead and athlete locked out at knees, hips, and elbows. 

Front squat: Hip crease below the knee crease w/ bar remaining in front rack position. Athletes must fully extend hips and knees at top. 

Overhead Squat: Hip crease below the knee crease with bar remaining overhead. Athletes must stand to full extension  (hips, knees and elbows locked out) before lowering bar for the rep to count.

All bar transfers must occur in the hang position.