The MFLH Fight For the Fittest 2022 - Main Event

For Time
18-15-12-9 reps:
Calorie Row/Ski
Synchronized Shoulder to Overhead (135/95)

*one partner rows, one partner skis (can switch machines each round)

Time cap: 10 minute

Workout Flow:

On the count of 3.2.1 both athletes will enter their assigned lane and proceed to either the rower or skier (athletes’ choice). Once both athletes complete all 18 cals on their machine, they will proceed to their barbell. Athletes will then perform their 18 synchronized shoulder to overhead. They will continue in this fashion to the round of 15, then 12 then 9. Both athletes must cross the finish line to complete the workout.

Scoring:

The score will be the time to complete all reps and cross the finish line.

If capped the score will be determined by reps remaining.

*NOTE* Athletes can switch machines between rounds as desired and do not need to use the same erg machine for the entire workout. However, athletes can NOT switch in the middle of a round.

Movement standards:

Row and Ski Erg: All ergs will have preset dampers and can not be adjusted. Machines will be on at the start of the workout. Machines will be reset for you during the workout. Athletes may not let go of the handles of their machine until the monitor shows the designated calories. If an athlete departs their machine early the judge will assign the athlete a new finishing amount of calories to be completed prior to being able to advance to the barbell. Once the athlete has completed the designated calories they will then proceed to the barbell and wait for their partner to complete their calories and meet them at the barbell to begin the barbell work.

Shoulder to Overhead: The barbell will start from the ground for the first rep and then is allowed to proceed with touch and go reps from the shoulder. The athlete may get the barbell from shoulder to overhead with any technique. The rep is completed when the barbell is overhead with the athletes elbow, hips and knees in full extension.

*NOTE* In order for the synchro shoulder to overhead to count, both athletes must have the barbell overhead in the final position at the same time. Athletes do not need to start and move the bar at the same time.

6 Rounds For Time:
21 Box Jump Overs (24/20)
7 Sandbag Clean to Shoulder (150/100)
21 KB Goblet Squats (70/53)
*you go I go, 3 rounds each, reversing order of movements every 2 rounds.

Time Cap: 16 min

Flow:
RD 1A: 21bjo, 7sbc, 21gs
RD 2B: 21bjo, 7sbc, 21gs
RD 3A: 21gs, 7sbc, 21bjo
RD 4B: 21gs, 7sbc, 21bjo
RD 5A: 21bjo, 7sbc, 21gs
RD 6B: 21bjo, 7sbc, 21gs

Workout Flow:
On the count of 3,2,1 Athlete A will leave the start box and begin the first round of 21 box jump overs, 7 sandbag clean to shoulder, 21 goblet squats. After the full round is completed, Athlete A will move to the finish box. Athlete B will then leave the start box and complete the second round and move to the finish box. Athlete A will then complete the 3rd round in reverse order, followed by Athlete B in the same reverse order moving into the start box after each completed round. Athletes will continue to alternate each round until a total of 6 rounds are completed. Workout is completed when both athletes are in the finish box.

Scoring:
The score will be the time to complete all reps and cross the finish line.
If capped the score will be determined by reps remaining.

Movement Standards:

*The non-working athlete must remain behind their line until their partner crosses the line to complete their round.  Once their partner crosses the line, the next athlete may then enter the workout floor to begin their round.  The lane judge will signal when the next athlete is cleared to begin their round.  If an athlete enters the workout floor early, the judge may call a false start and require the athlete to return behind the line and restart their round.

Box Jump Overs: Athletes can not step up ON the box. Athletes can jump off, jump over or step down from the box. If any part of the athlete's body touches the box other than their feet, it is a no rep. *If athletes receive a no rep, they can continue the next rep from whatever side of the box they are on.
Coed teams are responsible for flipping their own box. Either athlete may flip the box, either at the end of their BJO or before they start their BJO. Partners may not leave the start/finish boxes to flip the box while their partner is working.

Sandbag Cleans to Shoulder: The sandbag must start from the floor. The athlete must get the sandbag stabilized on top of either shoulder. At the top of the rep, the athlete's hips and knees must be fully extended. The athlete must release the opposite hand (non-working shoulder) to full extension to the side to complete the rep. THERE MUST BE FULL CONTROL AT THE TOP— your judge will indicate that the rep is completed.

Goblet Squats: The athlete must hold the KB in the Goblet position. It can NOT be in a front rack or on the shoulder. Both hands must be on the ball of the KB. Athletes must squat to full depth with the hip crease passing below the knee and breaking the parallel to floor plane. The athletes MUST return to FULL extension of the hips and knees at the top of the rep to complete the rep. Any question of the hips not being at full extension will be considered a no rep. The KB can not be dropped on the last rep or at any point during the workout. If dropped from a standing position the athlete will receive a no rep.

75 drag rope double unders (split however)
then
3RFT
30-20-10
Synchronized Toes to Bar
Synchronized Alternating DB Snatch
then
75 drag rope double unders (split however)

Time Cap: 10 Minutes

Workout Flow:
On the count of 3,2,1,GO, one athlete can leave the start box. Either athlete may start their double unders on the RXSmartgear drag rope. Athletes may switch as desired but must return to the start box prior to other athlete’s departure from the start box. Once a total of 75 double unders are completed the athletes will proceed to the rig and perform 30 synchronized TTB. The athletes will then proceed to the dumbbell and complete 30 synchro alternating DB snatches. The athletes will continue in this fashion until the last 10 synchro alternating DB snatches are completed. Once completed, one partner must return to the start box and the other partner can begin the final set of double unders. They will then complete another 75 drag rope double unders, switching as desired. After all reps are completed they must both cross the finish line to end the workout.

Scoring:
The score will be the time to complete all reps and cross the finish line.
If capped the score will be determined by reps remaining.

Movement Standards:
Double Unders: The rope must pass under the athlete twice in one jump for the rep to count. The non-working athlete may not be holding a rope while their partner is completing double unders and must remain in the start box while their partner is working. To switch, the working athlete must return to the start box before the next athlete can depart. The rope must remain on the workout floor and can not be carried back and forth to the start box.
There will be 3 different sized ropes to choose from-Small, Medium, Large. Athletes must use ropes provided by FFTF. Athletes will have the opportunity to try out the ropes in the warm up area. Athletes are responsible for knowing their rope size prior to entering the workout area and notifying their judge/pit crew which rope(s) they want. If partners choose to use the same sized rope, they will be required to share.

Synchronized Toes to Bar: The athletes must complete the toes to bar in synchro fashion which includes both pairs of feet hitting the bar at the same time. Both athletes’ feet must pass behind midline prior to the start of the next rep. Any grip is allowed. Boxes will be available if needed. Athletes are responsible for requesting boxes immediately upon entering the workout floor for their heat.

Synchronized Alternating DB snatch: The athletes must complete the synchro alternating DB snatch by both being in the finish position with the DB locked overhead before proceeding to the next rep. Athletes do not need to get to the finish position at the same time, but both must be there before proceeding.
The movement must be completed with the athletes facing their partner.

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, one OR both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. The movement ends with the dumbbell overhead with the working arm, hips and legs fully locked out.

Athletes must alternate arms after each repetition.The athlete can switch hands at any point after the rep is complete. The non-lifting hand and arm may not be in contact with the body or DB during the repetition.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the body. If a no rep occurs, athletes DO NOT need to repeat the rep on the same arm in which the no rep was called.