CT River Classic

Scaled
12min time cap:
60/50cal row
50 synchro knees to 90
40 BBJO (20in)
30 synchro db snatches (35/25)
Max pull-ups in remaining time

RX 

12min time cap:
60cal row
50 TTB
40 BBJO (24in)
30 synchro db snatches (50/35)
Max BMU in remaining time

Elite 

12min time cap:
60cal row
50 synchro TTB
40 BBJO (24in)
30 synchro db snatches (70/50)
Max RMU in remaining time

At “3, 2, 1…” the athletes will complete the appropriate calories on the rower alternating whenever they choose. They will then move to their designated TTB movement based on the division they are in. Once completed, the athletes will finally go to burpee box jumps overs and synchro dumbbell snatches. With the remaining time of the 12min, the athletes will alternate to complete as may reps of the designated gymnastics movement as possible which will be the team score. 

Movement standards:

Knees to 90: 
Each rep will start in a dead hang with legs moving behind the plane of the rig and then up to 90 degrees

The synchro part is when knees are above 90 

Toes to bar: 

Each rep will start in a dead hang with legs moving behind the plane of the rig and then feet hitting the bar at the same time inside the hands 

The synchro part is when both feet hit the bar at the same time 

Burpee Box Jump Overs:

The athlete will start by laying on the ground with chest and thighs hitting the ground then jumping onto the box with both feet landing on top of the box and stepping down

Synchro DB Snatches:

Athletes will start each rep with both heads of the dumbbell on the ground and ending with the arm locked out overhead

The synchro part of this movement is at the top

Pull-ups:

Athletes will start in a dead hang position and complete each rep after the chin is above the bar

Bar Muscle Up:

Athletes will start in a dead hang position and complete each rep after the arms are locked out at the top…toes may not go above the bar

Ring Muscle Up:

Athletes will start in a dead hang position and complete each rep after the arms are locked out at the top…toes may not go above the the rings

Scaled:

10min clock: 

2 min max sandbag cleans (Score A)

In Remaining time complete (Score B)

Partner A: Clean+FS+S2OH

Partner B: snatch+hang snatch+OHS

Weights are 100/75 for sandbags 

RX + Elite:

10min clock: 

2 min max worm C+J (Score A)

In Remaining time complete (Score B)

Partner A: Clean+FS+S2OH

Partner B: snatch+hang snatch+OHS

Weights are 150/120 for the worms

Coed is 150

Workout Flow:

At “3, 2, 1…” the athletes will complete as many reps as possible in 2min of sandbag cleans (scaled) or worm clean and jerks. 

You will then have the remaining 8min to each complete your max lift. Athlete A will complete the clean complex first. They can take as much time out of the 8min as they like. Once they have finished, Athlete B will complete the snatch complex with the remaining time. 

Movement Standards:

Sandbag Clean:

Athletes will start each rep with the sandbag touching the ground and complete each rep when the sandbag gets on the shoulder and shows complete control. Athletes will alternate as they see fit on the sandbag.

Worm Clean and Jerk:

Athletes will start every rep with the worm touching the ground and complete each rep by cleaning it to the shoulder then pressing overhead landing on the opposite shoulder, showing complete control before it is dropped or brought down for the next rep. 

Clean Complex:

The clean, front squat and shoulder to overhead have to be completed without dropping or letting go of the bar between movements. The clean can be squat or power. The shoulder to overhead can be any type of press overhead and needs to be fully locked out in the finishing position before the bar is dropped. 

Snatch Complex: 

The snatch, hang snatch and OHS have to be completed without dropping or letting go of the bar between movements. The snatches can be squat or power. 

Scaled:

4 rounds for time:

25/20cal ski

40ft simultaneous db lunge (35’s/25’s)

4 wall walks (R1 + R3)/20 db S2OH (R2 + R4)

15min time cap

RX:

4 rounds for time:

25/20 cal ski

40ft worm lunges (150/120)

6 wall walks (R1 +R3)/20 hspu (R2 + R4)

15min time cap

Elite:

5 rounds for time:

25 cal ski

40ft worm lunges (150)

40ft HSW each (R1 + R3 + R5)/20 HSPU (R2 + R4)

15min time cap

At “3, 2, 1…” athletes will complete the designated cals on the ski however they choose. Once that number is completed, athletes will move to the lunges. Scaled teams will go single file one behind the other completing 20ft of lunges and then turning around and completing the next 20ft (as if you had a worm). The RX and Elite teams will lunge 20ft with the worm and then come back and complete the next 20ft. Once the 40ft of lunges is complete, athletes will move to either HSPU/push press or HSW/wall walk depending which round they are on. Athletes can split reps however they see fit (except for elite on the HSW). Once the designated movement is complete, the athletes will go back to the ski and complete all 4 rounds (5 for elite). Score will be time completed or reps complete at time cap.

Standards and Movement Expectations:

Ski:

Complete the designated calories. Teams may not start the next movement until the machine has reached the correct calories. 

Lunges:

All athletes need to start behind the line and have both feet cross the 20ft line. Knee needs to touch the ground every rep. No shuffling is allowed. Dumbbells need to be held on shoulders in the front rack position (both partners will have a pair of DB’s).

HSW:

Handstand walk is in increments of 5ft. You must start behind the line and have your whole hand over the line before coming down.

Wall Walk:

Your hands must start on the line and body lying flat on the ground. Feet will go on the wall first before moving hands off the line. Walk your hands back to the line so both hands touch the line at the same time. Come back down to the starting position with hands getting to the line before the feet come off the wall. 

HSPU:

Both hands will stay on the line at all times. Arms must be extended at the top with only feet touching the wall. Kipping or strict is okay.

DB Shoulder to OH:

DB’s will start touching shoulders every rep. The rep is completed when arms, legs and hips are fully extended directly above the midline.