SPIRIT GAMES

- Test 3 begins 1 minute after Test 2 -

On an 8 minute Clock in You Go, I Go Fashion. 

6 rounds (3 rounds each) of: 

10 ground to overhead (65/95) 

200m run 

-once all 6 rounds are complete-

As Many Reps As Possible: 

Max Ground to Overhead 

On the count of 3..2..1.. Go Partner 1 will complete 10 ground to overhead and then run 200m. Once Partner 1 has returned from their 200m run, they will tag in partner 2 who will complete their round of 10 ground to overhead and 200m run. There must be a physical tag before the next partner can begin their round. Both athletes will continue in this fashion until each partner has completed 3 rounds.

When a total of 6 rounds is complete, if there is time remaining, the athletes will complete as many ground to overhead as possible. Only one athlete may work at a time during the max ground to overhead and there must be a clear physical tag before the next partner can go. 

There will be a tiebreak time taken after each 200m run. Every 100m counts as 1 repetition. 

MOVEMENT STANDARDS

Ground to Overhead - The bar must be clean and jerked or snatched from the ground to the locked out overhead position. Both lifts are legal in this workout. The rep is completed when the bar is overhead with the shoulder, hips and knees fully locked out. 

Run - Athletes must exit the garage doors and make a left. They will then run down the driveway and go around the marked out pylon to return back into the gym and in their lane assignment. 

For time: (CAP 9) 

50 Toes to Rings 

40 Synchro Deadlifts (105/155) 

30 Handstand Push ups

20 Synchro Deadlifts (155/225) 

10 Ring Muscle ups 

*Scaled 

For time: (CAP 90 

36 Toes to rings 

40 Synchro Deadlifts (85/115)

12 Wall Walks 

20 Syncrho Deadlifts (135/185)

20 chest to bar pull ups 

Description

On the count of 3..2..1..Go athletes will begin by completing the toes to ring. They may split the reps as they wish. They will then move on and complete 40 syncrhonized deadlifts. Once complete, they will finish all handstand push ups/wall walks (the completion of this task is your tie break). Athletes will then return to their barbell, change their loads and complete 20 synchronized deadlifts at the heavier weight. Lastly, athletes will finish the workout with their pulling gymnastics variation. 

Movement Standards 

Toes to Ring - Athletes begin by hanging from the rings with arms extended. The heels must be brought back behind the rings.  The rep is credited when both feet go through the rings at the same time.

For the scaled division, the toes need to make contact with the rings at the same time or both feet go through the rings at the same time. 

Chest to Bar Pull up - The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met.  The rep is credited when the athlete’s chest contacts the bar.

Handstand Push up – Any styled of handstand push up is permitted. At the bottom, the head must make contact with the ground and hands must be on the designated tape marks (10” from the wall). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body

Wall Walk - Both hands must remain infront of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

Synchronized deadlift - Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be
straight throughout. *Sumodeadlift is not permitted.

**Synchro is at the top of the rep 

EACH PARTNER, FOR LOAD:

1 Clean 

1 Front Squat 

2 Jerks 

On the count of 3..2..1.. Go, both athletes will have 6 minutes to complete a complex of 1 clean + 1 front squat + 2 jerks. Only 1 athlete on the team may lift at a time. Athletes may help eachother load and unload their respective barbells. The entire complex must be completed without rest for the attempt to count. 
Score is total load between you and your partner. 

- Test 3 begins 1 minute after the completion of Test 2 - 

MOVEMENT STANDARDS
Clean - The bar must go from the ground to the shoulders. Any style of clean is permitted. The athlete must stand with their hips and knees extended at the end of the repetition. 

Front Squat - With the bar in the front rack position, athletes must bring their hips below parallel and show full control at the top of the repetition extending their hips and knees. 

Jerk - Any style of jerk is permitted. If the split jerk is used, athlete must bring both feet underneath the hips and show full control for the rep to count with their hips and knees extended at the end of each repetition. 

For time: (CAP 8) 

50 Calorie Assault Bike 

100ft Syncrho Walking Worm Lunges 

32 Synchro Worm Thrusters 

*Scaled 

For time: (CAP 8) 

35 Calorie Assault Bike 

50ft Synchro Walking Worm Lunges 

20 Syncrho Worm Thrusters 

FLOW 

On the Count of 3..2..1..Go Teams can split the calories on the bike as they wish. Both athletes must then place the worm on the same side shoulder and execute the designated distance of walking lunges (25ft sections with a turn around). Once the lunges are complete, athletes must complete their designated number of worm thrusters to finish the workout. 

Standards

Assault Bike - Athlete must remain on the bike until the calories read 50 calories 

Walking Lunges - when both athletes have their knee on the ground maybe they stand up and forward to execute the following rep

Worm Thrusters - Both athletes must begin in an upright position. They must both pass through a full squat with the hips passing below parallel where then will then finish their squat and the worm must pass over their head onto the other shoulder. The rep is complete once the bag has made contact with the opposite shoulder 

4 rounds for time of: 

Partner 1 - 300m row 

Partner 2 - Kettlebell Front Rack Hold (2x12kg KB/2x16kg KB) 

-when partner 1 finishes the 300m row, you switch- 

Partner 1 - Kettlebell Front Rack Hold (2x12kg KB/2x16kg KB)

Partner 2 - 300m row 

-when partner 2 finishes the 300m row, you move onto- 

12 Synchro Burpee Box Jump Overs (16"/20") 

On the count of 3..2..1.. Go 

Partner 2 will pick up their respective kettlebells which will allow Partner 1 to begin and complete 300m of rowing. The rower is only allowed to continue as long as the kettlebells are in the front rack position at the same time. If at any point the kettlebell's come to the ground before the partner has reached 300m on the screen, a 10 second penalty will be added to the score.
Once Partner 1 has completed 300m on the rower, both athletes will switch positions. Partner 1 will now hold the kettlebells and partner 2 must complete 300m of rowing. Once both partners have completed the 300m/hold combo, they will both execute 12 synchronized burpee box jump overs. Once all box jump overs are complete, partners will return to complete their 2nd round and will continue in that fashion for a total of 4 rounds or until the 15 minutes time cap. 

MOVEMENT STANDARDS

Row - Hands must be off the handles until kettlebells are clearly in the front rack position. Athletes must stay seated on rower until the rower reads 300m. The monitor must be reset to zero before beginning your row. Judges will reset monitors for you. 

Kettlebell Front Rack Hold - The kettlebells must be in a true front rack position. Your knuckles, fingers or kettlebell handles must be in contact with eachother the entire time. Kettlebells cannot rest on or behind the shoulders. Any separation of the knuckles, fingers or kettlebell handles will require the judge to ask the rower to stop. If at any point the kettlebells are put down before the rower reads 300m, a 10s penalty will be added to your time. 

Synchro Burpee Box Jump Overs - The synhcronization is at the bottom of the burpee. For the burpee, the athlete may step down, or jump down until the hips and chest are clearly on the ground at the same time. Athletes must then step up or jump up from the burpee to then jump onto the box, you may then step or jump off the box and land on the opposite side for a completed rep. Clearing the box is permitted. The box jump over does not need to be synchro.