2023 SCCF V Day Massacre

Event 3 - “Baggage”

In teams of 2,
3 rounds for max reps in 2-2-3 min of:
25 Calorie Row - Sandbag Bear Hug Hold
Max Rep Sandbag Cleans

Rx = 150/100lb
Scaled = 100/70lb

Score is total sandbag clean reps.  

Event Flow - 

One athlete will begin on rower and one will begin at sandbag.  The athlete may pick up the sandbag before the workout begins.  The sandbag must be in the bear hug position before the teammate can begin rowing.  If the sandbag is dropped the teammate must stop rowing.  They can switch out as needed until they complete the 25 calories of rowing.  Once the calories are complete they will perform as many sandbag cleans in the remaining time of 2 minutes.  One athlete works and the other rests during cleans.  After the 2 minutes they will rest 2 minutes and repeat the same thing for the 2nd interval. The final interval is 3 minutes.  The score is the total number of sandbag cleans completed in all 3 intervals.  

Movement Standards - 

Bear Hug Hold - Rx = 150/100lb. Scaled = 100/70lb.  

The bag must be held in front of chest or belly with knees and hips locked out.  No part of the bag can drop below the hips during the hold.  For the Scaled 70lb bag, at least 50% of the bag must be above hips.  

Row - The athlete may start sitting in rower strapped in.  They can't grab handle unless partner is in bear hug hold and judge gives them signal to row.  If their partner drops form bear hug, then they must stop rowing. The rower must read 25 calories on the screen to advance.  If calories are completed without the bear hug, then the judge will not count them and the athlete will have to complete additional calories until they reach 25. 

Sandbag Clean - Rx = 150/100lb. Scaled = 100/70lb.  
The athlete may lift the bag using any method onto their shoulder.  At the shoulder they must have knees and hips extended and bring one hand off the ball to show control and get a signal from the judge to complete the rep.  If the bag is falling off the shoulder, or not in control then it will be a no rep.  The bag can be dropped behind, in front, or cycled.  The teammates bag cannot leave ground until the other bag is on the ground. 

Honeymoon 

(This workout has 3 separate scores)

4min amrep:
200m sled push, 255/155lb, 
then
max rep shuttle runs, 40ft
-1min rest-
3min amrep:
max rep chest to bar pullups
-1min rest-
4min amrep:
max rep Crush Complex, 165/110lb 
*(1 clean + 1 front squat + 1 shoulder to overhead + 1 hang clean + 1 shoulder to overhead)

Honeymoon part 3

Event Flow - Athletes will be coming off 1min rest following the pullups.  During the pullups they can be loading their barbells to the designated weights.  Each athlete will have their own barbells. When the clock beeps one of them will begin the complex. The complex must be completed unbroken for the reps to count. Athletes must lower the bar to ground or follow it down from ground when completing the complex.  The teams can switch out as often as they would like, with one athlete working and one athlete resting.  The complex will count as 5 reps. After 4 minutes the number of reps completed will be their score.  Any reps completed after the clock beeps will not count. 

Movement Standards - 

Weights -  Rx = 165/110lb.  Scaled = 115/75lb.  

Clean - The bar begins on the ground. They can lift the bar to shoulders in any way (muscle clean, hang clean, power clean, squat clean).  Finishing with knees and hips locked out and bar on shoulders with elbows in front of bar will credit them with one rep.  If they do a squat clean, then they do not have to complete the front squat after, and it will count as 2 reps. 

Front squat - They must squat below parallel with bar on shoulders and finish with knees and hips fully extended and bar on shoulders. If they did a squat clean, that will count as the front squat. 

Shoulder to overhead - the bar begins on shoulders w knees and hips fully extended.  The bar finishes overhead with elbows, shoulders, hips, and knees extended and feet in line with eachother.  They can do a strict press, push press, push jerk, or split jerk.  

Hang clean - They must start with bar in hang position.  They finish with bar on shoulders and knees and hips extended and elbows in front of bar.  They can use a hang squat clean or a hang power clean or a hang muscle clean.  

Shoulder to overhead - the bar begins on shoulders w knees and hips fully extended.  The bar finishes overhead with elbows, shoulders, hips, and knees extended and feet in line with eachother.  They can do a strict press, push press, push jerk, or split jerk.  Athletes must lower the bar to ground or follow it down from ground when completing the complex. Dropping from overhead will be a no rep. 

Event 2 - “Crush”

In teams of 2, for time:

25 sync ball slams
25 box jumps
25 toes to bar
25 dumbbell + slam ball lunges
25 sync ball slams
25 box jumps
25 knees to elbows
25 dumbbell step ups
25 sync ball slams
25 box jumps
25 sync toes to bar
25 dumbbell lunges.
25 sync ball slams
25 box jumps
25 sync knees to elbows
25 pistols
(15min time cap)

Event Flow - 

Athletes will begin standing next to slam balls.  At go they will begin ball slams and each do 25 reps at synchronized.  Then one athlete will go to the box jumps and they will complete 25 box jumps as a team. One athlete works while the other rests and they can switch out as many times as necessary.  They will continue through the movements working in this manner.  Only the movements designated “sync” must be completed synchronized.  All the other movements will be shared with one working and one resting. The score for this workout is the time to finish.  If the teams do not finish within the time cap, their score will be reps completed.  

Movement Standards - 

Sync Ball Slams - Rx = 30/20lb.  Scaled = 20/10lb. 
Athletes begin with hands on balls.  They will lift overhead, both reaching knee, hip, shoulder, and elbow extension at the same time.  They will then slam ball to ground and catch the bounce to complete the rep.  The synchronization is only at the top.  They must both be locked out together for a split second. The catch at bottom does not need to be synchronized, but they must both catch ball off bounce.  If one of the athletes drops it without catching it off the bounce it will be a no rep. 

Box Jumps - Rx = 24/20”.  Scaled = 20/12”
The athlete must jump with a 2 foot take off onto box.  They must show control with both feet on top and knees and hips extended to complete rep.  

Toes to Bar (Rx)- The athlete begins hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with both shoes touching pullup bar at the same time. 

Leg Raises (Scaled) -  The athlete begins hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with both shoes elevating above horizontal plane of hips at the same time. 

DB + Slam Ball Lunges - Rx = 50/35lb + 30/20lb.  Scaled = 35/20lb + 20/10lb.  
The movement starts with athlete standing carrying dumbbell and ball.  They will bring one knee down and touch ground with it, and then stand back up with knees and hips extended to complete the rep.  The next rep must be with the other leg and they must continue to alternate. They can step forward or back for lunges.  They can carry the db and ball in any way.  The partner can assist them in lifting the db and ball into position.  If they drop the db, then the previous rep is a no rep.  

Knees to Elbows (Rx) -  The athlete begins hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with both knees touching the elbows at the same time.  

Knee Raises (scaled) - The athlete begins hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with both knees elevating above the horizontal plane of hips at the same time.  

Db Step Ups - Rx = 50/35lb. Scaled = 35/20lb. 
Athletes begin holding dumbbell standing near box. They will step up on to box finishing rep by standing with both feet on box and knees and hips extended. They can hold the dumbbell any way they would like.   If they drop the db, then the previous rep is a no rep.  

Sync Toes to Bar (Rx)- The athletes begin both hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with all 4 shoes touching pullup bar at the same time. 

Sync Leg Raises (Scaled) -  The athletes begin hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with all 4 shoes elevating above horizontal plane of hips at the same time. 

Db Lunges - Rx = 50/35lb. Scaled = 35/20lb. 
The movement starts with athlete standing with dumbbell.  They will bring one knee down and touch ground with it, and then stand back up with knees and hips extended to complete the rep.  The next rep must be with the other leg and they must continue to alternate. They can step forward or back for lunges.  They can carry the db in any way.  The partner can assist them in lifting the db into position.  If they drop the db, then the previous rep is a no rep. 

Sync Knees to Elbows (rx) -  The athletes begin hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with all 4 knees touching the elbows at the same time.  

Sync Knee Raises (scaled) -  The athletes begin hanging from the bar with elbows and shoulders extended and feet under under vertical plane of pullups bar. The rep finishes with all 4 knees elevating above the horizontal plane of hips at the same time.  

Pistols (Rx)- Athletes begin standing with 1 foot off the ground.  They will descend until the hips reach below the knee and then come to a full lockout of the knees and hips.  They do not need to alternate legs.  The opposite leg must be in front of the working leg.  They can grab food or leg, but if the front foot touches the ground it is a no rep. 

Step ups (scaled) - Athletes begin standing near box. They will step up on to box finishing rep by standing with both feet on box and knees and hips extended. 

Top 8 teams in each division only

Rx

In teams of 2, For time:

18 Calorie Bike

15 Overhead Squats, 135/95lb

12 Calorie Bike

9 Ring Muscle Ups

Scaled

In teams of 2, For time:

18 Calorie Bike

15 Overhead Squats, 95/65lb

12 Calorie Bike

9 Burpee Ring Pullups

* teams will be cut to 4, and then 2 for final round.

Event 4 - “Groundhog Day”

In teams of 2, 
For time:
100 thrusters
EMOM - 4 sync lateral burpees over bars

(6min cap)

Rx = 95/65lb Scaled = 75/55lb 

Score is time or reps completed at time cap. 

Event Flow - 

Athletes will start standing with 2 barbells between them.  At go they will perform 4 synchronized burpees over both barbells.  After they complete the 4 burpees, one of the athletes can pick up their bar and begin thrusters. When they stop thrusters, the other athlete can do thrusters.  When the clock reaches 1 minute they must stop doing thrusters and complete 4 more synchronized burpees over the bar.  They will continue like this until 100 thrusters are complete or they reach the time cap. 

Movement Standards - 

Thrusters - They must get the bar to shoulders and bring hips below the knees, and then stand and push bar overhead.  They must finish with bar overhead and elbows, shoulders, hips, and knees extended.  Then they can bring bar back to shoulders for the next rep.  They may squat clean into the first rep of their set and go straight into their thruster. 

Sync Lateral Burpees Over Bars (Rx) - Athletes will roll bars close together and parallel to each other.  They will get down on ground parallel to barbells and touch chest to ground at the same time.  This part must be synchronized.  Then they will get up and jump over the bar inside of the plates.  They must jump over with a 2 foot take off.  They can face any directions when on ground or when they jump over.  The rep is complete when they both reach opposite side of barbells.  

Sync Lateral Burpees Over Bars (Scaled) -  
Same as above, except they do not have to jump. They can step over the bars to finish the rep.  

Honeymoon 

(This workout has 3 separate scores)4min amrep:

200m sled push, 255/155lb, 
then
max rep shuttle runs, 40ft
-1min rest-
3min amrep:
max rep chest to bar pullups
-1min rest-
4min amrep:
max rep Crush Complex, 165/110lb 
*(1 clean + 1 front squat + 1 shoulder to overhead + 1 hang clean + 1 shoulder to overhead)

Honeymoon part 2

Event Flow - Athletes will be coming off 1min rest following the shuttle runs.  When the clock beeps they will begin their pullups.  One athlete will work while one rests and they can alternate and attempt as many sets as possible.  They will have a 12 inch box to assist reaching pullup bar.  Partners can also lift eachother to reach pullup bar.  The total reps at the end of the 4 minutes is the score.  

Movement Standards - 

Rx 

Chest to bar pullups - Athletes must start from a hang, with elbows and shoulders extended.  The rep is complete when the chest touch the bar anywhere below the collar bone. The can pullup strict or use any form of kipping. 

Scaled 

Pullups - Athletes must start from a hang, with elbows and shoulders extended.  The rep is complete when the chin elevates higher than the horizontal plane of the pullup bar. The can pullup strict or use any form of kipping.

Honeymoon 

(This workout has 3 separate scores)

4min amrep:
200m sled push, 255/155lb, 
then
max rep shuttle runs, 40ft
-1min rest-
3min amrep:
max rep chest to bar pullups
-1min rest-
4min amrep:
max rep Crush Complex, 165/110lb 
*(1 clean + 1 front squat + 1 shoulder to overhead + 1 hang clean + 1 shoulder to overhead)

Honeymoon part 1

4min amrep:
200m sled push, 255/155lb, 
then
max rep shuttle runs, 40ft
-1min rest-

Event Flow - 

Athletes will begin with a sled loaded with the designated starting weight.  One athlete will start with hands on sled and one foot on garage door starting line.  At go, they will push sled down towards the wall, turning before, making sure to touch 1 foot on gutter line. Then they will push back to start and this will complete 2 reps.  They will complete 16 reps total.  They can switch off whenever they want, but they must change weights before.  After completing the 8 sled pushes, they can begin the shuttle sprints.  They will start with one foot on starting line of garage and run across to gutter line and touch with one hand and this will complete 1 rep.  Then they will run back and touch start line or tag partner to complete another rep.  They can switch out whenever they want to.  When the clock hits 4 minutes the workout is over and their total number of shuttle run reps is the score. 

Movement Standards - 

Sled Push - 

Rx 

Mens sled will be loaded with 2 x 45lb plates and 2 x 35lb plates.  The womens sled push is with only the 2 x 45s. They will push sled down towards the wall, turning before, making sure to touch 1 foot on gutter line. Then they will push back to start and this will complete 2 reps.  Foot touching the lines with hands on sled designates a complete rep.  

Scaled 

Mens sled will be loaded with 2 x 45lb plates and 1 x 25lb plates.  The womens will be loaded with only the 1 x 45lbs.    They will push sled down towards the wall, turning before, making sure to touch 1 foot on gutter line. Then they will push back to start and this will complete 2 reps.  Foot touching the lines with hands on sled designates a complete rep.  

Shuttle Sprints - 

They will start with one foot on starting line of garage and run across to gutter line and touch with one hand and this will complete 1 rep.  Then they will run back and touch start line or tag partner to complete another rep.