Star City Fittest 2023

Workout Description
16:00 AMRAP
12 synchro plate hop burpees
12 cal C2 bike
12 synchro unbroken wall balls (10’ target)
12 synchro box jumps
12 front squats (3 variations)

• All athletes standing at the wall … 3-2-1- Go they will advance to 3 individual plates on the ground in front of them to start 3 person synchro plate hop burpees. Synchro will be judged with all 3 athletes’ chest on the ground at the same time and all 3 athletes on the plate at the same time.
• Following the completion of the burpees 1 of the 3 athletes will advance to the C2 bike for a 12 calories
• Once the c2 bike buy in is completed the other 2 athletes (non bikers) will begin 2 person synchro wall balls – synchro to be judged ONLY at the bottom of the squat at the same time. The wall balls must be unbroken …
• Upon the completion of wall balls all 3 athletes will advance through the rig to the boxes where they will perform box jumps with synchro being all 3 athletes standing tall on the box at the same time.
• Lastly athletes will go to whichever load they choose (dumbells -kettle bells – barbell) to complete synchro front squats in a conga line with all 3 athletes facing forward.
• Once they complete the front squats athletes will go back to the burpees to continue the workout in the same order… for 16 min.

Scoring
• Each rep will count towards the final score including the calories on the c2 bike

Divisions
• All divisions will use 35 lb bumper plate for burpees
• Wall ball weights will be 30 lb for RX men, 20 for Rx ish men, 14 for open men… Female rx ish will be 14 and open female will be 10 – ALL ATHLETES WILL USE 10 FT TARGET
• Box height will be 24/20 inch – steps ups are allowed for open division and ALL athletes must step down no rebounding
• Weights for front squats will be – Male RX db’s = 70’s Male Rx ish = 50

Male Kb weights – Rx = 70 rx ish = 50
Male barbell – Rx = 185 rx ish = 155
Female db’s – Rx ish = 35’s open 20
Female Kb’s – Rx ish = 35 open 20
Female barbell – rx ish – 105 open - 85

16-14-12-10-8-6-4
2 person echo bike
2 person synchro T2B/Hanging Knee Raises

Workout Description
• 3-2-1-Go … 2 athletes will run to their individual echo bikes in the lane and start working on round 1 calories requirement (16)
• Upon completion of calories on both bikes athletes will advance to the rig to complete the same number of synchro t2b. Athletes in the Rx division may not switch out during the bike or t2b (only between rounds), rx ish may only switch out with a resting athlete during t2b (whichever 2 athletes start on the bike must finish the bike). Athletes in the open division may switch out at any point in time and will do DOUBLE the reps on hanging knee raises.
• Once a round is completed any division may start the next round with any 2 athletes.

Scoring
• This workout is for time and will be scored for total reps at 10:00 if teams do not finish Divisions • Rx – only can switch between rounds
• Rx ish – can switch during t2b but not during bike
• Open – can switch at any point in time during the workout

Divisions
• Rx – only can switch between rounds
• Rx ish – can switch during t2b but not during bike
• Open – can switch at any point in time during the workout

PART A: 6:00 MIN CAP
3 PERSON SYNCHRO GRACE (30 CLEAN & JERKS)
1:00 TRANSITION
PART B – 5:00 MIN
ESTABLISH 1 REP CLEAN & JERK (SCORED AS TEAM TOTAL)

WORKOUT DESCRIPTION
• All 3 athletes will be standing at wall closest to rig in starting position
• 3-2-1 Go … athletes will make their way down the lane through the rig to the other side
• There they will each begin synchronized clean and jerks
• Athlete A will be facing back towards the starting position while athletes B and C will be in single file facing athlete A
• The judge will look for all 3 athletes to be locked out and under control at the top of the jerk for a rep to count. Athletes may contact the ground at different times without penalty, but every rep will start from the ground to count.
• There is a 6:00 time cap for 30 clean and jerks to be completed, if athletes finish under the time cap, they may start stripping their bars to use plates or move all but one bar out of the way towards rig so that there is room.
• At the 6-minute mark there will be a 1-minute transition period before Part B starts
• Part B is a 5-minute running clock in which athletes will be able to each establish a 1 rep max clean and jerk. One athlete lifting at a time, one bar per team, minimum work requirement is 1 SUCCESSFUL lift per athlete.
• Part B score will be the total of heaviest clean and jerk for each athlete.

Scoring
• Grace will be scored as 2x point value while the team total for clean and jerk will count as 1x.
• If any athlete does not complete a successful lift the team score would then be 0 for part B

Divisions
• Rx weights are 135/95
• Rx-ish weights are 115/85
• Open weights are 95/65

PART A: 6:00 MIN CAP
3 PERSON SYNCHRO GRACE (30 CLEAN & JERKS)
1:00 TRANSITION
PART B – 5:00 MIN
ESTABLISH 1 REP CLEAN & JERK (SCORED AS TEAM TOTAL)

WORKOUT DESCRIPTION
• All 3 athletes will be standing at wall closest to rig in starting position
• 3-2-1 Go … athletes will make their way down the lane through the rig to the other side
• There they will each begin synchronized clean and jerks
• Athlete A will be facing back towards the starting position while athletes B and C will be in single file facing athlete A
• The judge will look for all 3 athletes to be locked out and under control at the top of the jerk for a rep to count. Athletes may contact the ground at different times without penalty, but every rep will start from the ground to count.
• There is a 6:00 time cap for 30 clean and jerks to be completed, if athletes finish under the time cap, they may start stripping their bars to use plates or move all but one bar out of the way towards rig so that there is room.
• At the 6-minute mark there will be a 1-minute transition period before Part B starts
• Part B is a 5-minute running clock in which athletes will be able to each establish a 1 rep max clean and jerk. One athlete lifting at a time, one bar per team, minimum work requirement is 1 SUCCESSFUL lift per athlete.
• Part B score will be the total of heaviest clean and jerk for each athlete.

Scoring
• Grace will be scored as 2x point value while the team total for clean and jerk will count as 1x.
• If any athlete does not complete a successful lift the team score would then be 0 for part B

Divisions
• Rx weights are 135/95
• Rx-ish weights are 115/85
• Open weights are 95/65

25 HEAVY ROPE DU/OH HOLD
50 2 PERSON SYNCHRO S.A. ALT DB SNATCH
25 HEAVY ROPE DU/FRONT RACK HOLD
40 2 PERSON SYNCHRO S.A. THRUSTER
25 HEAVY ROPE DU
20 SYNCHRO C2B/PU

WORKOUT DESCRIPTION
• All 3 athletes will be standing at wall closest to rig in starting position
• 3-2-1 Go … 2 athletes will make their way down the lane through the rig to the other side with the dumbbells
• The 3rd athlete will make their way into the lane staying on the opposite side with the drag rope
• Once 2 of the athletes engage in the static hold the 3rd athlete may start working on double unders.
• If the athlete doing double unders breaks, the athletes holding the dumbbells may also break. If either of the 2 athletes holding dumbbells break, the 3rd athlete must stop working on double unders until they resume the static hold
• Once the double unders are completed the athletes may then start working on the synchro dumbbell work
• The db snatch will be judged at the top for both athletes, the db thruster at the top showing lock out, and the chest to bar when both athletes’ chests touch the bar at the same time.
• Athletes may switch out at any time on the synchro work with the athlete waiting at the starting position.
• Athletes will repeat this for a total of 3 rounds completed decreasing rep synchro work following a heavy rope/static hold buy in each time. There is a 13-minute time cap for this workout.

Scoring
• Each rep will count toward the team total, synchro reps counting as 1 not 2 reps.

Divisions
• All athletes/divisions must complete 1 round of jump rope/Open will complete 2xreps
• Rx and Rx ish athletes each will perform chest to bar in the final round
• Open athletes will perform pullups as a single athlete while another athlete hangs on the bar. Only requirement regarding synchro is that an athlete must be hanging without touching the ground when an athlete establishes a chin over the bar for a pullup rep.
• Rx is 70/50lb dumbbells
• Rx ish is 50/35 dumbbells
• Open is 35/20 dumbbells

10 min cap

RX: 225/155
RXISH: 185/125 burpee pull-up
OPEN: 155/115 burpee to target/wall walks

2 athletes x 1000m row
1 athlete x 15 burpee RMU

*can work at the same time (switch as much as you want)

into

45 3-person Synchro Deadlifts at 225/155
45 HSPU (3 athletes inverted, 1 static, 2 doing synchro HSPU) Open will do 15 Wall Walks

**partition however you want