Nepean CrossFit - Ninja Wars 2022

10mins to find 5 heaviest single snatches.

Score must be comprised of a minimum of 2 lifts per person

eg

partner 1 lifts 100, 95, 95, 90lbs

&

partner 2 lifts 85, 80, 80

the score would be 100 + 95 + 95 + 85 + 80 = 455lbs

Snatches can be squat or power.

Team will share a bar and may increase of decrease weight as required across the 10mins

PART A

RX

14min AMRAP

You go, I go

15 cal row

50ft DB lunge (OH for RX)

50 double unders

Directly into

PART B

3min HS walk for distance

*Athlete 1 will start on the rower with legs straight and hands behind the back

3…2…1… GO!… Athlete 1 will complete 15 cal row. Once complete, A2 will begin the 50ft walking lunge. When A2 finsihes the 50ft lunge A1 will complete the 50 double/single unders. RX must complete double unders, Masters and Scale may complete SIngle or double unders for their 50 skips)

Team will continue in thie "i go, you go" fashin for 14mins.

Once the 14mn mark has been reached, team will move into withe a 3min HS walk for distance for RX or 3min Max wall walk for Scaled and Masters.

Only one person can be completeing the HS walk or wall walks any any one time.

HS walks must be completed in a minimum of 5ft sections. Failure to do so will result in a no rep.

For scaled and Masters, the wall walk will begin with chest and thight touching the ground and athlete must "wall walk" until both hands are touching the tape line provided on the ground. The athlete must then return safely to the starting position for the rep to count.

5min AMRAP

Unbroken complex of*

4 Toes to bar

3 Chest to bar pull ups

2 Bar Muscle Ups

*3…2…1… GO!… Athlete 1 will move to the pull up bar to complete the TTB, C2B & BMup complex.

The complex must be completed unbroken.

When athlete 1 completes a full complex or is unable to complete a full complex, Athlete 2 will then move to the bar to start the complex from the beginning (TTB).

Athletes will continue to alternate for 5mins.

Should an athlete not complete a full round of the complex, they will simply go as far as they can before theor partners has an atempt. Points will simply be awarded for the work completed. Once they release from the pull up bar, they may not return until the next athlete has had an atempt at a full round.

Athletes may not have more than one attempt before their partner completes theirs.

Athletes will continue attempts at unbroken complexes for 5mins.

Points will be awarded for each rep completed.

TTB = 1 point

C2B = 10 points

BMup = 100 points

E.g.

A1 completes -

4 TTB + 3 C2B & 1 BMup = 134

A2 completes -

4 TTB + 2 C2B = 24

Team total = 158

RX/Masters/Scaled

For time: (9min cap)

24 synchronized bar facing burpees

16 squat clean and jerks

20 synchronized bar facing burpees

12 squat clean and jerks

16 synchronized bar facing burpees

10 squat clean and jerks

RX - 185/135#

Masters - 135/95#

Scaled - 95/65#

3…2…1…GO!… Athletes will move to the bar and complete 24 synchronised bar facing burpees. Athletes must be positiione don the floor together, at the same time before standing to move over the bar.

Athletes may step or jump back the burpees. Athletes may step or jump over the bar. There is no requirment to use a two foot take off.

Athletes will then complete 16 squat Clean and Jerks. (Scale may power clean and front squat) The squat clean reps are shared. Once team have completed the 16 squat clean and jerks they will move back to the synchronized bar facing burpees amd continue in the manner.

Score = time to complete all required repetitions or time cap plus remaining reps.

For time (10min cap)

1 x 25ft Shuttle run, 12 HSPU, 1 x 25ft shuttle run

3 x 25ft shuttle run, 10 HSPU, 1 x 25ft shuttle run

5 x 25ft shuttle run, 8 HSPU, 1 x 25ft shuttle run

7 x 25ft shuttle run, 6 HSPU, 1 x 25ft shuttle run

9 x 25ft shuttle run, 4 HSPU, 1 x 25ft shuttle run

7 x 25ft shuttle run, 6 HSPU, 1 x 25ft shuttle run

5 x 25ft shuttle run, 8 HSPU, 1 x 25ft shuttle run

3 x 25ft shuttle run, 10 HSPU, 1 x 25ft shuttle run

1 x 25ft Shuttle run, 12 HSPU, 1 x 25ft shuttle run

3…2…1… GO!… Athletes will take it in turns to complete a full round of Shuttles runs and Hand Stand push ups.

The CrossFit Games quarterfial standrd for the Handstans push ups and shuttle runs will be used. IE a box given for HSPU and athletes will need to touch the ground beyond the line with both feet and one hand on the shuttle runs.

Pairs

For time:

Team 4 x 500m ski

This is a “floater” workout and must be completed before 2pm on Monday.

Pairs will alternate skiing 500m for a total of 4 x 500m 

The ski will not be reset between teammates.

P1 will ski 500m and hand over to P2. P2 will then ski to 1000m and and over to P1 again. Continue this way until the team reaches 2000m.

The ski must be set to a 2000m time trial.

A judge must be present to witness the workout.

4x 1min rounds

Deadlifts

Sit Ups

directly into

4x 1min rounds

Bike for cals

Weight plate thrusters

RX - 225/155# & 45/35#

Masters - 155/105# & 35/25#

Scaled - 135/95# & 25/10#

3…2…1… GO!… Athlete 1 will start on the Deadlifts, A2 starting on the Sit ups. At the 1min mark, they will swap. Athletes will continue in the manner until each person has completed 2 intervals on the deadlift and 2 on the sit ups.

Immediately following the final interval, teams will transition to the bike and weight plate thrusters. Alternating each minute for 4 mins.

Score will be total reps and cal accummulated acorss the 8mins.