2023 Koda First Timer's Open

Note: This workout will be completed AFTER you have been split into BEGINNER & ADVANCED divisions
ADVANCED (8min CAP)
21 Deadlifts (225/155)
30/20 Pullups
15 Deadlifts
20/15 C2B
9 Deadlifts
9/6 Bar MUs
BEGINNER (8min CAP)
21 Deadlifts (185/125)
15 Burpees over Bar
15 Deadlifts
15 Pogo Burpees
9 Deadlifts
15/10 Pullups
Athletes will start on the Start Mat and at the sound of "3-2-1 GO" begin 3 Rounds of Deadlifts and Gymnastics Movements that increase in difficulty as the workout goes on.
The Advanced Division will do Pullups, C2B Pullups, and Bar Muscle-Ups
The Beginner Division will do Burpees over Bar, Pogo Burpees over Bar, and Pullups.
The score for this event will be the time it takes to complete the workout or the reps completed within the time CAP.

TIEBREAK!!!

Your judge will write down the time after every set of Deadlifts

50m Sled Push (up hill)
20 Alt DB Snatches
50m Sled Push (up hill)
20 1Arm DB Thrusters
50m Sled Push (down hill)
20 Alt DB Snatches
50m Sled Push (down hill)
100m Sprint (up hill)
 
Sled: 2/1 plates
DB: 40/25

Athletes will start at the bottom of the hill and at the sound of "3-2-1 GO" push their sled (DBs will be on the sled) 50m Uphill where they will take the DB off the sled and complete 20 Alternating DB Snatches. After all snatches are complete they will put their DB back on the sled and continue to push it uphill another 50m where they will complete 20 One-Arm DB Thrusters. The thruster reps can be split HOWEVER between arms. Athletes will then begin pushing their sled back down the hill to the half way (50m) line where they will do 20 more Alternating DB Snatches, push their sled down to the starting line, and finish with a 100m sprint back up the hill. This event has a 7min CAP

2000 Meter Bike

9 Minute AMRAP after the Bike

3-6-9-12-15 etc

Box Squats

60+ (16")
70+ (20")
80+ (20")

and Ring Rows

 E2
 
4 rounds (11min)
1 Min Row for Cals
1 Min SA DB Hang to OH

REST 1 Min
 

one score for max Calories and one score for max Dumbbell Hang to overhead

 E2
 
4 rounds (11min)
1 Min Row for Cals
1 Min SA DB Hang to OH

REST 1 Min
 

one score for max Calories and one score for max Dumbbell Hang to overhead

A) Every 2 min for 5 rounds
20/15 Cal Row
+
Max Effort Toes Through Rings in time remaining
B ) Immediately into, 7min to find a COMPLEX MAX
Clean + Hang Clean + Front Squat

*******************************************************************

Athletes will start on the rower and at the sound of "3,2,1, Go" will grab the handle and begin rowing. Once they complete their calories (20 for the Men, 15 for the Women) they will do toes through rings with whatever time is remaining of the 2 min round. Athletes are NOT given credit for rowing more than 20/15 cals. At the 2 minute mark, athletes will move back to the rower for the next round. Athletes are not allowed to start rowing before the next interval has started.

***score is TOTAL Row CALS & TTR completed.

Once the 5th round is completed, athletes will be allowed to load their bar and begin their complex. Cleans can be squat, power, or split versions but the CLEAN must come directly from the floor and the HANG CLEAN must be taken from above the knees. Athletes may take as many attempts as they would like in the 7min window but are responsible for changing their own weights/clips.
***score is heaviest successful attempt

A) Every 2 min for 5 rounds
20/15 Cal Row
+
ME Toes Through Rings in time remaining
B ) Immediately into, 7min to find a COMPLEX MAX
Clean + Hang Clean + Front Squat

*******************************************************************
Athletes will start on the rower and at the sound of "3,2,1, Go" will grab the handle and begin rowing. Once they complete their calories (20 for the Men, 15 for the Women) they will do toes through rings with whatever time is remaining of the 2 min round. Athletes are NOT given credit for rowing more than 20/15 cals. At the 2 minute mark, athletes will move back to the rower for the next round. Athletes are not allowed to start rowing before the next interval has started.

***score is TOTAL Row CALS & TTR completed.

Once the 5th round is completed, athletes will be allowed to load their bar and begin their complex. Cleans can be squat, power, or split versions but the CLEAN must come directly from the floor and the HANG CLEAN must be taken from above the knees. Athletes may take as many attempts as they would like in the 7min window but are responsible for changing their own weights/clips.
***score is heaviest successful attempt

Note: This workout will be completed AFTER you have been split into BEGINNER & ADVANCED divisions
A) 530m Run
******RIGHT INTO******
B) 3 Rounds
25 WBS (Adv: 20/14)(Beg: 14/10)
35 Fat Rope Jumps
15/10 HSPUs (Guys to 1 Mat, Girls to 2) (Beg: Hand Release Plate Pushups)
Athletes will start on the road and at the sound of "3-2-1 GO" begin their 530m run around the block. Their time for Part A stops when they run through the gym door.
Part B begins immediately after the run. Athletes will complete three rounds of 25 Wall Ball Shots, 35 Fat Rope Jumps and 15/10 Handstand Pushups for the ADVANCED DIVISION (Hand Release Push Ups for the BEGINNER DIVISION).
The score for Part B will be the COMBINED time of the RUN & the Metcon. The time CAP for ENTIRE EVENT (Parts A&B) is 12 minutes.

Note: This workout will be completed AFTER you have been split into BEGINNER & ADVANCED divisions
A) 530m Run
******RIGHT INTO******
B) 3 Rounds
25 WBS (Adv: 20/14)(Beg: 14/10)
35 Fat Rope Jumps
15/10 HSPUs (Guys to 1 Mat, Girls to 2) (Beg: Hand Release Plate Pushups)
Athletes will start on the road and at the sound of "3-2-1 GO" begin their 530m run around the block. Their time for Part A stops when they run through the gym door.
Part B begins immediately after the run. Athletes will complete three rounds of 25 Wall Ball Shots, 35 Fat Rope Jumps and 15/10 Handstand Pushups for the ADVANCED DIVISION (Hand Release Push Ups for the BEGINNER DIVISION).
The score for Part B will be the COMBINED time of the RUN & the Metcon. The time CAP for ENTIRE EVENT (Parts A&B) is 12 minutes.