CrossFit Licensed Winter Soldiers - Teams of 4 and Rx & Elite Pairs 06/11/22

THE WORKOUT

0 - 8 Minutes

Part A:

4 Rounds For Time (YGIG):

8 Kipping T2B

6 Kipping C2B (no butterfly allowed)

4 BMU

12 Down Up Shuttle Runs @ 7.6M

Part B:

Non-working Athlete To Build Max Bike Erg Cals

8 - 12 Minutes

Part C: 

Each athlete to find a 3RM Overhead Squat

THE FLOW

Athletes will begin the workout at the crowd end of the floor. On go, one athlete will run out to begin their first round of Part A whilst the other athlete will get on the bike to begin the max cals portion of the workout. Once P1 has finished their round the athletes will swap. 

Athletes will work through both part A and part B in the first 8 minutes of the workout. Once the pair have completed Part A they may swap in and out on the bike in the remainder of the 8 minutes as they choose. 

Once the timer hits 8 minutes the athletes will move on to the barbells to begin their 3 rep max lifts. There will be 2 barbells per lane, but only one athlete can lift at a time.

THE MOVEMENT STANDARDS

Kipping Toes to Bar: Athletes must start from, or pass through, a dead hang from the pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar.

Kipping Chest to bar (not butterfly): Athletes must start from, or pass through, a dead hang from a pull-up bar. The rep finishes with the athletes making contact with their chest to the bar. The athletes must make contact with the bar anywhere below the clavicle for the rep to count. Athletes must not perform the chest to bar butterfly, if they do, the reps will not be counted.

Bar Muscle Ups:  Athletes must start from, or pass through, a dead hang from a pull-up bar. The rep is complete when the athlete is in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athlete must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Athletes can rest on the bar in the top position, but the hands must remain on the bar. Kipping is allowed but pull-overs and glide kips are not permitted.

Down Up Shuttle Runs: The shuttle run rep begins with both the athletes feet behind the start line. At the turn around point both the athlete's feet must have completely crossed the line before beginning the down up rep. For the down up, the athlete's chest must make contact with the floor at the bottom, they must then move into the standing position and be stood to full extension of the knees and hips. Once stood to full extension the athlete may begin their next shuttle run, making sure to begin from behind the line. On the final rep the athletes simply need to get both feet across the line and do not need to complete a down up.

Overhead Squat: The athlete will perform a squat with the barbell held overhead. They will then stand the squat up to finish at full lockout with the hips, knees and arms at full extension, with the bar directly over the middle of the body. The athlete must hit the correct depth; with the hip crease passing below the top of the knee, for the rep to count. At the top of the squat the barbell must be held at full lockout above the head. If the athlete begins performing the next rep before they are stood to full extension the rep will not be counted. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved.

THE SCORE

There are 3 scores up for grabs in this workout!

Part A is for time, or if part A is not completed within the 8 minute time frame it will be a score of CAP + reps completed.

Part B is for calories, the number of calories on the bike at the 8 minute mark is the total score. 

Part C is for combined weight, the max lift that each athlete achieved will be added together to give one overall weight score.

THE WORKOUT

14 Minute Time Cap

R1: 3 Squat Cleans @ 110/70 KG

R2: 3 Squat Cleans, 6M Unbroken HSW

R3: 3 Squat Cleans, 6M Unbroken HSW, 12 Pistols

R4: 3 Squat Cleans, 6M Unbroken HSW, 12 Pistols, 24 Burpees

R5: 3 Squat Cleans, 6M Unbroken HSW, 12 Pistols, 24 Burpees, 48 Box Step Ups @ 24/20”

R6: 3 Squat Cleans, 6M Unbroken HSW, 12 Pistols, 24 Burpees, 48 Box Step Ups @ 24/20”, 96 Double Unders

Athletes to split work as desired, non-working athlete to be touching the cone until tagged in.

THE FLOW

The athlete will work through the work as they choose, they do not have to complete rounds each. The non-working athlete must be at the start line touching the cone, the working athlete will then need to run back and tag them in before they can leave the cone and run out to begin the shared work. 

Once completed the athletes will run to the finish line at the crowd end to finish the workout and stop their time.

THE MOVEMENT STANDARDS

Squat Cleans: The athlete will move the barbell from the ground to the front rack squat position. At the bottom of the squat the athlete's hip crease must break parallel with the top of the knees for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended. The athlete must be stood to full extension before dropping the barbell to begin their next rep. 

HSW: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant start line depending on the division they are competing in. Elite athletes must complete the entire 6m section unbroken and rx/compete athletes will have a 3m marker for where they need to return to. A rep is credited when both hands are fully across the 3m/finish line before the feet touch the ground.

Pistols: At the start and finish of each rep the hips, and knee of the working leg, are extended. The non-working leg must remain in front of the body. Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout at the top, the rep will not count. Athletes must alternate legs after every successful rep, and must complete a successful rep on one side before moving on. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Burpees: At the bottom of the burpee rep the athlete’s chest and thighs must be in contact with the floor. The athlete can choose to step back or jump back into the burpee position. Then the athlete will get to their feet and perform a jump with their hands meeting above their head.

Box Step Ups: Athletes will step up on to the box, once on the box the athlete must stand tall to reach full extension of the hips and knees. They will then step down off the box, both feet must touch the floor before the next rep can begin. No part of the athletes body, other than the feet, may touch the box during the rep. The athletes arms and hands cannot be used to assist to rep.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.

THE SCORE

The score is for time or CAP + number of reps completed within the time cap.

THE WORKOUT

14 Minute Time Cap

R1: 3 Squat Cleans @ 100/60 KG

R2: 3 Squat Cleans, 6M HSW

R3: 3 Squat Cleans, 6M HSW, 12 Pistols

R4: 3 Squat Cleans, 6M HSW, 12 Pistols, 24 Burpees

R5: 3 Squat Cleans, 6M HSW, 12 Pistols, 24 Burpees, 48 Box Step Ups @ 24/20”

R6: 3 Squat Cleans, 6M HSW, 12 Pistols, 24 Burpees, 48 Box Step Ups @ 24/20”, 96 Double Unders

Athletes to split work as desired, non-working athlete to be touching the cone until tagged in.

THE FLOW

The athlete will work through the work as they choose, they do not have to complete rounds each. The non-working athlete must be at the start line touching the cone, the working athlete will then need to run back and tag them in before they can leave the cone and run out to begin the shared work. 

Once completed the athletes will run to the finish line at the crowd end to finish the workout and stop their time.

THE MOVEMENT STANDARDS

Squat Cleans: The athlete will move the barbell from the ground to the front rack squat position. At the bottom of the squat the athlete's hip crease must break parallel with the top of the knees for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended. The athlete must be stood to full extension before dropping the barbell to begin their next rep. 

HSW: Athletes must kick up with both hands (entire hand, including palm and all fingers) BEHIND the starting line. Stepping over the line or landing with the hands on or over the line is a no rep. If an athlete comes down from their hands then they will be required to kick back up from the relevant start line depending on the division they are competing in. Elite athletes must complete the entire 6m section unbroken and rx/compete athletes will have a 3m marker for where they need to return to. A rep is credited when both hands are fully across the 3m/finish line before the feet touch the ground.

Pistols: At the start and finish of each rep the hips, and knee of the working leg, are extended. The non-working leg must remain in front of the body. Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout at the top, the rep will not count. Athletes must alternate legs after every successful rep, and must complete a successful rep on one side before moving on. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Burpees: At the bottom of the burpee rep the athlete’s chest and thighs must be in contact with the floor. The athlete can choose to step back or jump back into the burpee position. Then the athlete will get to their feet and perform a jump with their hands meeting above their head.

Box Step Ups: Athletes will step up on to the box, once on the box the athlete must stand tall to reach full extension of the hips and knees. They will then step down off the box, both feet must touch the floor before the next rep can begin. No part of the athletes body, other than the feet, may touch the box during the rep. The athletes arms and hands cannot be used to assist to rep.

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count.

THE SCORE

The score is for time or CAP + number of reps completed within the time cap.

THE WORKOUT

12 Minute Time Cap

0 - 3 Minutes:

Female Athlete: Row 30 Cals

In remaining time...Max Reps Worm Squats

1 Min Rest

4 - 7 Minutes:

Male Athletes: Row 40 Cals

In remaining time...Max Reps Worm Clean

1 Min Rest

8 - 12 Minutes:

40 Synchro DB Thrusters @ 2 x 22.5/15 KG

In remaining time...Max Reps Worm Clean & Jerks

THE FLOW

Athletes will begin at the crowd end. On go, the female athlete will run out to the rower to complete the row cals, then once completed the male athlete can come out to join her at the worm where they will begin the worm squats. 

At the 3 minute mark the athletes will return to the start position for a 1 minute rest period. Then, on minute 4 the male athlete moves on to his part of the row calories. Once complete they will begin the worm cleans, and then have another minute rest period between minute 7 and minute 8.

From minute 8, in the remaining time, both athletes will work through the synchro DB thrusters to reach and complete as many Worm clean and jerks in the time remaining.

THE MOVEMENT STANDARDS

Row: For the pairs only, the calories on the rower must be reset between the rounds.

Worm Squats: The athletes will clean the worm on to their shoulders for the first rep. Athletes must all then simultaneously perform a squat. The athletes’ hip crease must pass below the top of the knees at the bottom of the squat. The athletes must then stand the squat up to reach full extension of the knees and hips. They must reach full extension for the rep to be complete. The athletes cannot use the straps to lift the worm.

Worm Clean:  The Worm Clean starts with the worm on the ground. The athletes will then lift the worm to their shoulders and stand tall, with their hips and knees extended with the worm supported on their shoulders. The athletes will then lower/drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. The athletes cannot use the straps to lift the worm.

Synchro DB Thrusters: This is a dumbbell thruster movement, in which the dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension. Scaled athletes do not need to alternate arms. Synchro is achieved at the top of the movement when the athletes are stood to full extension with the dumbbells held overhead.

Worm C&J: The Worm Clean and Jerk starts with the worm on the ground. The athletes will then lift the worm to their shoulders and then over their heads to the opposite shoulder, full lockout of the arms is not required. The rep will count once the worm has passed over the head and has been caught on the opposite shoulder. The athletes will then lower/drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. The athletes must alternate sides with each rep. The athletes cannot use the straps to lift the worm.

THE SCORE

Athletes will be working for max reps, the score will add together the total number of worm squats, cleans and clean and jerks that have been completed by the team.

THE WORKOUT

60 Wall Balls @ 6/9 KG to a 10Ft Target

40 Worm Walking Lunges (held on shoulder) @ 7.6M

20 DB Snatch @ 2 x 22.5/15KG

10 Devils DB Thrusters @ 2 x 22.5/15KG

Athletes split work as they choose. Non working athlete to be in the starting area and must be tagged in to leave and begin their section of work. Only one athlete to be working at a time (other than the work lunge where both athletes will complete the work together).

THE FLOW

The athletes will split the work as they choose, however the non working athlete must always be stood at the crowd end, and the working athlete must run back to tag them in.

THE MOVEMENT STANDARDS

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee. The athlete will then throw the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

DB Snatch: The athlete starts with the dumbbells in contact with the ground and finishes with the dumbbells directly overhead. At the bottom of the movement the dumbbell head must touch the ground. The dumbbells must then be lifted overhead in one motion. At the top, the arms, hips, and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body. For scalings, there is no requirement to alternate arms, but the non-lifting hand and arm may not be in contact with the body during the repetition.

Devils DB Thrusters: The devils thruster movement starts with the athlete performing a burpee with their hands on the dumbbells. The chest must make contact with the floor in between the dumbbells and not on top of them. The athlete will then get to their feet whilst keeping their hands on the dumbbells and swing them to the overhead lockout position in one smooth movement. From here the athlete will drop down into a squat with the dbs on their shoulder, and perform a thruster. At the bottom of the squat the hip crease must pass below the top of the knees. The dumbbells must then come to full lock out overhead in one motion as the athlete stands, ending with hips, knees and arms at full extension. 

Worm Lunge: Both athletes must hold the worm on their shoulder on the same side during the lunge. Athletes must alternate legs for each lunge, athletes can step through the lunge or bring the feet together at the top of the lunge. If the worm is dropped athletes will start their rep again from when the worm was dropped.

THE SCORE

The score is for time or for CAP + reps completed within the time cap.