For Time, 7 Minute Cap

RX:
21 Double KB Thrusters 24/16KG
21 Synchro Chest-to-bar Pull-ups
15 Double KB Thrusters 24/16KG
15 Synchro Chest-to-bar Pull-ups
9 Double KB Thrusters 24/16KG
9 Synchro Chest-to-bar Pull-ups

Scaled:
21 Double KB Thrusters 16/12KG
21 Synchro Pull-ups or Strict Ring-rows
15 Double KB Thrusters 16/12KG
15 Synchro Pull-ups or Strict Ring-rows
9 Double KB Thrusters 16/12KG
9 Synchro Pull-ups or Strict Ring-rows

Workout Notes:

• Followed directly after Workout 1 (Heavy Day, i.e. athletes do not leave floor)
• Athletes declare movements before the competition begins
• C2B synchronization takes place when the athletes' chests touch the pull-up bar, they must do this together.
• Pull-up synchronization takes place when the athletes' chins break the plane of the pull-up bar, they must do this together.
• Strict Ring-row synchronization takes place when the athletes' chests touch both rings, they must do this together.
• The hips cannot assist in the ring-row.

Scoring Notes

• Workout is for time.
• If capped, each missed rep is worth 1 second.

Partner 1, 4 Minutes

3RM Back Squat

THEN...  2 Minute Transition

Partner 2, 4 Minutes

Max Bear Complex + Hang Bear Complex (but not really a "Bear Complex" :-))

What we're calling the "Bear Complex":

* Clean, S2OH, Back Squat, S2OH
* Hang Clean, S2OH, Back Squat, S2OH

Workout Notes:

• Back squat must be pulled from a rack.
• Partner 2 can spot Partner 1 on back squat. Judge will call no-rep if assistance is provided. If a no-rep is called, barbell must be re-racked and the athlete must begin again.
• If the Back Squat barbell hits the floor, both Partner 1 and Partner 2 may strip the barbell so it can be cleaned back up to the rack. Only Partner 1 can clean the barbell back onto the rack. Partner 2 cannot provide assistance to get the barbell back on the rack.
• All three reps of the 3RM Back Squat must be complete before the 4 Minute Mark otherwise the weight will not count.
• The same barbell, plate weight, and collar-set are used for both lifts. Partner 2's first Bear Complex weight can be set up during 2-minute transition.
• Bear and Hang Bear Complex - cannot blend cleans and S2OH or squats and S2OH (e.g. you cannot cluster, cannot cluster-jerk, cannot back rack thruster, or back rack thruster-jerk).
• Hang Bear Complex reset, barbell must stay above the knee.
• If a no-rep is called on the Bear Complex, the athlete must start over
• The athlete must show control on all four S2OH movements.  You're OK to move quickly but if you're unsure you should wait for the judge's go-ahead to continue the lift.
• All eight movements of the Bear Complex / Hang Bear Comlex must be complete before the 4 Minute Mark otherwise the weight will not count.

Scoring Notes

• Workout is for total combined weight

For Time, 18 Minute Cap

RX:
60/40 C2 Row Calories
30 Bar Muscle-ups or 20 Ring Muscle-ups
60 Burpee Box Jump Overs 24/20"
90 Double DB Squats 50/35#
60/40 C2 Row Calories

Scaled:
60/40 C2 Row Calories
30 Clean & Jerks 95/65#
60 Burpee Box Step Overs 24/20"
90 Single DB Squats 50/35#
60/40 C2 Row Calories

Workout Notes:

• The work must be done in order starting with the row.
• Partners can break up the work how they see fit.
• For RX, the dumbbells must be on the shoulder / trap. How the dumbbell is held is up to the athlete.
• For Scaled, the dumbbell can be held in the front rack position, the goblet position, or on the shoulder / trap in either hand.  How the dumbbell is held is up to the athlete.
• For Scaled, athletes may jump or step-over the box.  
• Tie-breaker logged after completion of the 60 Burpee Box Jump/Step Overs
• Athletes declare BMU or RMU before the competition begins.  Both athletes must do the same movement (both do RMU or both do BMU)
• Athletes will have time to adjust the ring height

Scoring Notes:

• Workout is for time.  
• If capped, each missed rep is worth 1 second
• 20 RMU is worth 30 reps (so basically they're 1.5 a piece).  Only whole numbers count.  Example:  RX Male Team, 17 RMUs * 1.5 = 25.5.  The RX Male team will be credited with 25 reps.  If the RX Male team is capped at 17 RMUs, they did not complete 215 reps (5 Muscle-ups, 60 BBJO, 90 Dbl DB Squats, and 60 Row Cals).  The RX Male Team will be penalized by adding 215 seconds to their overall time (18 minutes + 3:35 = 21:35).  We're reviewing Comp Corner's functionality to determine if we can streamline this process. 

For Time, 10 Minute Cap

RX:
2 Rounds:
4 Worm Lunge in place 205/155#
20' Walking Worm Lunge
12 Synchro Lateral Worm Burpees (opposite sides, jump over)
4 Worm Lunge in place
20' Walking Worm Lunge
12 Synchro Worm Facing Burpees (like BFB)
.
THEN...
.
40 Synchro Toes-to-bar

Scaled:
2 Rounds:
4 Worm Lunge in place 135/105#
20' Walking Worm Lunge
12 Synchro Lateral Worm Burpees (opposite sides, jump over)
4 Worm Lunge in place
20' Walking Worm Lunge
12 Synchro Worm Facing Burpees (like BFB)
.
THEN...
.
25 Synchro Toes-to-bar

Workout Notes:

• For the Worm Facing Burpees, athletes will be required to orient the worm perpendicular to the lane.  Likewise, they'll need to reorient the worm to lane-parallel when lunging in place and peforming the walking lunge.
• Synchronization on both styles of burpees is as follows:  both partners' chests make contact with the floor at the same time
• If a no-rep is called on any style burpee, repeat the full burpee again.  Athletes msut be on opposite sides for Lateral Worm and the same side for Worm Facing.

Scoring Notes:

• Workout is for time.
• If capped, each missed rep is worth 1 second.

For Time, 12 Minute Cap

RX:
10 Bike/Ski Machine Cals (6/4)
10 Tandem Deadlift 325/205#
10 Synchro Handstand Push-ups
20 Bike/Ski Machine Cals (12/8)
20 Tandem Deadlift 325/205#
20 Synchro Handstand Push-ups
30 Bike/Ski Machine Cals (18/12)
30 Tandem Deadlift 325/205#
30 Synchro Handstand Push-ups

Scaled:
10 Bike/Ski Machine Cals (6/4)
10 Tandem Deadlift 225/155#
10 Synchro Hand-release Push-ups
20 Bike/Ski Machine Cals (12/8)
20 Tandem Deadlift 225/155#
20 Synchro Hand-release Push-ups
30 Bike/Ski Machine Cals (18/12)
30 Tandem Deadlift 225/155#
30 Synchro Hand-release Push-ups

Workout Notes:

• Athletes split calories on machines as listed. No requirement to switch machines. Athletes cannot switch machines mid-set. 
• DL Barbell is evenly loaded.  Both partners hold the same barbell for the tandem DL.
• Synchronization for HSPU is at the top of the movement. Both partners must show palms on floor, elbows locked, only heels are touching the wall.
• For HSPU, both athletes start with elbows locked out.
• For HSPU, if one partner no-reps but the other partner continues lockout and stays inverted, the no-rep partner can achieve lockout and the rep will count.  Forward facing Kipping and Strict HSPUs can be used.  Wall facing HSPUs are not allowed.
• Synchronization for HRPU is at the top of the movement. Both partners must show palms and toes on floor and elbows locked.
• For HRPU, if one partner no-reps but the other partner continues lockout and remains in plank, the no-rep partner can achieve lockout and the rep will count.

Workout Example:

• 3, 2, 1, Go...
• Round 1:  Partner 1 Bikes and Partner 2 Skis.  Both partners DL.  Both partners syncho HRPUs.
• Round 2.  Partner 1 Bikes again.  Partner 2 Skis.  Both partners DL.  Both partners syncho HRPUs.
• Round 3.  Partner 1 Skis this time.  Partner 2 Bikes.  Both partners DL.  Both partners syncho HRPUs.
• Time stops.

Scoring Notes:

• The workout is for time.
• If capped, each missed rep is worth 1 second.

CrossFit Vertex Venue:
Check out images of the facility here:  Facility Images