Clash at the Creek

Big Sexy Scaled

5 Rounds for Time

13 Min Cap

6 Deadlifts (225/155#)

6 Burpees

5 Power or Squat Cleans (125/85#)

5 Jumping Pull Ups

4 Thrusters (75/55#)

4 Jumping Pull Ups

Moreno

2000m Row

56 Burpees

Partners will perform both workouts simultaneously.  Once Moreno is completed then all 3 partners can work on Big Sexy or vice versa.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Deadlifts: Each rep starts with the bar on the ground.  Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. You can touch & go or drop the bar from the top but you may not bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar. 

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.

Power or Squat Cleans:  Bar will be taken from the floor.  Knees and hips must reach full extension with elbows in front of the bar for the rep to count. Touch and go is allowed or you can drop the bar after every rep.

Jumping Pull Ups: Athletes will stand with their hands above their head and be measured to a bar where their wrists touch the top of the bar. Hands must be gripping the bar at the start of the rep with arms fully extended.  For example, you may not jump up to the bar if your hands are not gripping the bar at the start of the rep. Any style of pull-up or grip is permitted as long as the
requirements are met. The rep is credited when the athlete’s chin is clearly over the bar.

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Big Sexy Rx

5 Rounds for Time

13 Min Cap

6 Deadlifts (315/205#)

6 Burpees

5 Power or Squat Cleans (225/155#)

5 Chest to Bar

4 Thrusters (155/115#)

4 Bar Muscle Ups

Moreno

2000m Row

56 Burpees

Partners will perform both workouts simultaneously.  Once Moreno is completed then all 3 partners can work on Big Sexy or vice versa.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Deadlifts: Each rep starts with the bar on the ground.  Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. You can touch & go or drop the bar from the top but you may not bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar. 

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.

Power or Squat Cleans:  Bar will be taken from the floor.  Knees and hips must reach full extension with elbows in front of the bar for the rep to count. Touch and go is allowed or you can drop the bar after every rep.

Chest to Bar: The athlete must start each rep with their arms fully
extended and their feet off the ground. Any style of chest to bar or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Muscle Ups: Athletes must start the movement with both feet off the ground and with arms fully extended on the bar.  Toes cannot go above the bar in the initial swing.  Completion of the rep requires elbows to be fully locked out at the top with shoulders over or in front of the bar.  Only the hands and no other part of the arm may touch the pull up bar to assist athletes in completing the rep.  Athletes may wear grips but may not tape the bar.  

Big Sexy Rxish

5 Rounds for Time

13 Min Cap

6 Deadlifts (275/185#)

6 Burpees

5 Power or Squat Cleans (185/125#)

5 Pull Ups

4 Thrusters (105/85#)

4 Chest to Bar

Moreno

2000m Row

56 Burpees

Partners will perform both workouts simultaneously.  Once Moreno is completed then all 3 partners can work on Big Sexy or vice versa.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Deadlifts: Each rep starts with the bar on the ground.  Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. You can touch & go or drop the bar from the top but you may not bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar. 

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.

Power or Squat Cleans:  Bar will be taken from the floor.  Knees and hips must reach full extension with elbows in front of the bar for the rep to count. Touch and go is allowed or you can drop the bar after every rep.

Pull Up: The athlete must start each rep with their arms fully
extended and their feet off the ground. Any style of pull up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chin is clearly over the bar.  

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Chest to Bar: The athlete must start each rep with their arms fully
extended and their feet off the ground. Any style of chest to bar or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

CrossFit Total 2

9 Min Total Cap

Clean (Power or Squat)

Bench

Overhead Squat (from the rig)

Each Partner picks a lift and that is their lift to max out.  One partner lifts at a time and must declare their weight before each lift.  Each partner gets 3 attempts at the lift they have chosen and a failed attempt counts as one attempt.   Your score is the total pounds of the best of all three completed lifts.

Clean:  Bar comes from the floor.  Elbows must be clearly in front of the bar with full knee and hip extension and feet under the shoulders.  In other words, If you Clean the bar up and immediately drop it, chances are the rep will not be counted.  Wait for your judge to give you the thumbs up.

Bench:  You may have help from your partner to lift the bar off the rack.  You must have one of your partners spotting you.  Bar must start and end with arms fully extended and clearly make contact with the chest on the descent. You must have 3 points of contact: Shoulders, butt and feet on every rep.  Once the rep is counted as a good rep, your partner may help guide the bar back into the rack. If your spotter touches the bar at any time after lift off and before the rep is completed, the rep will not count.

Overhead Squat:  Bar starts in the racked position on the rig.  Bar can be moved to the overhead position with a Press or a Jerk.  The bar is then locked out overhead and a full squat is performed.  The hip crease must be below the level of the knee for the rep to count.  The rep is completed when the athlete stands back up with full knee and hip extension with head through the bar.  If you drop the bar while it is in motion at the top of the rep, it will not count. You must be clearly in control of the bar and wait for the thumbs up from your judge.

Tommy V Scaled

For Time: 6 Min Cap

21 Thrusters (75/55#)

36 Rope Knee Raise

15 Thrusters

27 Rope Knee Raise

9 Thrusters

18 Rope Knee Raise

Randy

75 Hang Snatches (45# Bar/35#Bar)  

*Partners will perfom both workouts simultaneously.  Once Randy is completed then all 3 partners can work on Tommy V.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Rope Knee Raise:  Athlete will stand or jump up to the climbing rope and perform a knee raise.  Knees must clearly be above the hip crease and the athletes legs must reach full extension between each rep.  Once you are on the rope, you can do consecutive reps or drop down and do them one at a time.

Hang Snatch: Bar starts on the ground and is deadlifted up.  Rep starts with full extension of the arms and cannot stop movement from the hips to overhead, one fluid movement.  Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar.

Tommy V

For Time: 6 Min Cap

21 Thrusters (115/85#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

Randy

75 Power Snatches (75/55#)

*Partners will perform both workouts simultaneously.  Once Randy is completed then all 3 partners can work on Tommy V.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Rope Climb: Athletes must touch the beam above the top of the rope for the rep to count.    

Power Snatch: Bar starts on the ground for every rep and cannot stop movement from the floor to overhead, one fluid movement.  Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar.

Tommy V Rxish

For Time: 6 Min Cap

21 Thrusters (95/65#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

Randy

75 Power Snatches (75/55#)

*Partners will perform both workouts simultaneously.  Once Randy is completed then all 3 partners can work on Tommy V.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Thruster: The crease of the hip must be below the knee. Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar. You may Squat Clean into the Thruster for the first rep.

Rope Climb: Athletes must touch the beam above the top of the rope for the rep to count.    

Power Snatch: Bar starts on the ground for every rep and cannot stop movement from the floor to overhead, one fluid movement.  Rep is counted when bar is overhead with the arms, hips and knees locked out and the head is in front of the bar.

Will Lindsay Scaled

10 Rounds for Time

13 Min Cap

3 Devil's Press (35's/20's)

22 Alternating Double Dumbbell Lunge (35's/20's)

19 Air Squats

Joseph Grzelak

100 American KB Swings (35/26#)

2 Burpees at the top of each minute starting at minute 0

Partners will perform both workouts simultaneously.  Once Grzelak is completed then all 3 partners can work on Will Lindsay.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Devil's Press: This movement will start with the dumbbells on the ground.  The athlete will then grab the dumbbells as they are going down for the first burpee with the chest clearly touching the ground in between the dumbbells.  The athlete will then stand up while keeping their hands on the dumbbells and snatch the weights overhead in one continuous movement.  The weights may not be dropped from overhead but may be dropped from hip level before the next rep is started if needed.

Alternating Double Dumbbell Forward Lunge:  Athletes will use 2 dumbbells.  You can hold the dumbbells however you prefer but they may not rest on the legs at any time.  Reps must be alternating.  Knee must touch the ground at the bottom of the rep and full extension of hips and knees at the top of the rep.  Reps may be stationary or walking.  *Dumbbells may not be dropped from overhead...this will result in a no rep.

Air Squat: At the top, athletes must reach full extension of the knees and hips.  At the bottom, the hip crease must be below the knee. 

Kettlebell Swing:  Reps are performed as American Swings......of course....this is a hero workout!  KB Starts from the ground and must go overhead in one continuous movement.  Rep counts when hips are locked out and KB is clearly above the head.

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.

Will Lindsay Rx

10 Rounds for Time

13 Min Cap

3 Devil's Press (50's/35's)

22 Alternating Double Dumbbell Lunge (50's/35's)

19 Air Squats

Weighted Vest (20/14#)

Joseph Grzelak

100 American KB Swings (70/53#)

2 Burpees at the top of each minute starting at minute 0

Partners will perform both workouts simultaneously.  Once Grzelak is completed then all 3 partners can work on Will Lindsay or vice versa.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

**Rx athletes will need to provide their own vests and all 3 partners must wear a vest.  Vests will be weighed prior to each heat.

Devil's Press: This movement will start with the dumbbells on the ground.  The athlete will then grab the dumbbells as they are going down for the first burpee with the chest clearly touching the ground in between the dumbbells.  The athlete will then stand up while keeping their hands on the dumbbells and snatch the weights overhead in one continuous movement.  The weights may not be dropped from overhead but may be dropped from hip level before the next rep is started if needed.

Alternating Double Dumbbell Forward Lunge:  Athletes will use 2 dumbbells.  You can hold the dumbbells however you prefer but they may not rest on the legs at any time.  Reps must be alternating.  Knee must touch the ground at the bottom of the rep and full extension of hips and knees at the top of the rep.  Reps may be stationary or walking.  *Dumbbells may not be dropped from overhead...this will result in a no rep.

Air Squat: At the top, athletes must reach full extension of the knees and hips.  At the bottom, the hip crease must be below the knee. 

Kettlebell Swing:  Reps are performed as American Swings......of course....this is a hero workout!  KB Starts from the ground and must go overhead in one continuous movement.  Rep counts when hips are locked out and KB is clearly above the head.

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.

Will Lindsay Rxish

10 Rounds for Time

13 Min Cap

3 Devil's Press (50's/35's)

22 Alternating Double Dumbbell Lunge (50's/35's)

19 Air Squats

Joseph Grzelak

100 American KB Swings (53/35#)

2 Burpees at the top of each minute starting at minute 0

Partners will perform both workouts simultaneously.  Once Grzelak is completed then all 3 partners can work on Will Lindsay or vice versa.  Split as needed for both workouts.  Score is the time it takes to complete all of the above. 1 sec will be added to the score for each rep that is not completed within both workouts.

Devil's Press: This movement will start with the dumbbells on the ground.  The athlete will then grab the dumbbells as they are going down for the first burpee with the chest clearly touching the ground in between the dumbbells.  The athlete will then stand up while keeping their hands on the dumbbells and snatch the weights overhead in one continuous movement.  The weights may not be dropped from overhead but may be dropped from hip level before the next rep is started if needed.

Alternating Double Dumbbell Forward Lunge:  Athletes will use 2 dumbbells.  You can hold the dumbbells however you prefer but they may not rest on the legs at any time.  Reps must be alternating.  Knee must touch the ground at the bottom of the rep and full extension of hips and knees at the top of the rep.  Reps may be stationary or walking.  *Dumbbells may not be dropped from overhead...this will result in a no rep.

Air Squat: At the top, athletes must reach full extension of the knees and hips.  At the bottom, the hip crease must be below the knee. 

Kettlebell Swing:  Reps are performed as American Swings......of course....this is a hero workout!  KB Starts from the ground and must go overhead in one continuous movement.  Rep counts when hips are locked out and KB is clearly above the head.

Burpees:  Rep starts standing.  Thighs and chest must touch the ground and full extension of the knees and hips at the top while reaching overhead with a small jump.