The FrostFit Games

Holiday Hustle

For Time, 12 CAP

10-8-6 

Alternating Wall Walks 

40-40-40

Partner Wallballs (RX 20/14) 

120-120-120

Double Unders 

*Scaled

Partial Wall walks

Wallballs 14/10

Singles

Movement Standards 

Alternating Wall walks 

Setup: Each team will have one designated wall space. Both partners must start lying face down on the floor in front of the wall.

Partner 1 Execution:

1. Partner 1 begins by initiating their wall walk.
   They must lift their chest off the ground, push up and begin walking their feet up the wall while simultaneously walking their hands toward the wall.
2. The rep is complete when Partner 1’s hands reach the designated marker (e.g., a line or a set distance from the wall) and their feet touch the wall.
3. Partner 1 must then walk their hands back out until their chest and thighs are flat on the floor, fully prone.
4. Only after their chest makes contact with the ground can Partner 2 begin their wall walk.
   
   

Parnter Wall balls 

Setup:Partners will stand at a diagonal angle from one another, facing the wall.

1. Partner 1 starts with the ball and performs a full wall ball rep:Squats until their hip crease is below parallel.Throws the ball to the designated target on the wall.
2. The ball must touch the wall target and rebound toward Partner 2.
3. Partner 2 catches the ball after it hits the target, performs their wall ball rep using the same standard, and throws it back to the target at an angle toward Partner 1.
   This pattern continues, alternating reps between partners.

Merry & Strong 

For Time, 10 CAP

40/30 Cal Row

10 Sandbag to Shoulder (150/100)

40 box Get Overs (48/40)

10 Sandbag to Shoulder

40/30 Cal Row

*Scaled 

Sandbag 100/70

Box get overs (24/20)

Movement Standards 

Sandbag to Shoulder

1. The athlete must bring the sandbag from the ground up to their shoulder, using a controlled movement.The bag must be cleanly lifted and land on the athlete’s shoulder.
2. One-Arm Control:Once the sandbag has reached the shoulder, the athlete must release one arm from the bag.The athlete must hold the sandbag securely on the shoulder with one arm for at least 1 full second before proceeding to the next rep.The athlete’s posture must be upright, and the sandbag should rest comfortably on the shoulder during this pause.
3. After demonstrating control with one arm, the athlete may return the sandbag to the floor and reset for the next rep.
    

Box Get Overs

One athlete performs the get-overs while the other athlete holds the box for stability and safety.

Movement Execution:

Partner Box Holder:One partner must maintain a secure grip on the box at all times during the get-over to ensure its stability. The partner holding the box must stand to the side of the box, maintaining control and ensuring it does not wobble or tip over.

Athlete Performing Get-Over:The athlete performing the get-over must start with both feet on the ground and must get over the box using a combination of climbing, jumping and/or stepping.

1. The athlete is allowed to use their hands to assist with getting over the box, whether by placing them on the box for balance or pushing off the top to clear the height.
2. Both feet must be cleared over the box, with the athlete landing safely on the other side. 3 Points of contact must be made ontop of the box.

Sleighin' the Gains

3 Rounds 

2 Min ON/ 1 Min OFF

16 Synchro Dumbbell Hang to Overheard (50/35)

10 Synchro Overhead DB Lunges (50/35)

-In Remaining time- 

MAX Bench Press (155/85)

*Scaled 

DB (35/20)

Synchro Goblet Lunges

Bench (115/65)

Movemnet Standards 

Sync Hang to OH

Movement Execution:

1. The dumbbells must start below the hips, with the athlete’s arms fully extended and holding the dumbbells. The dumbbells should not be resting or touching any part of the body other than the hands.
2. Both athletes must clean and jerk or snatch their dumbbell to an overhead position.
3. Both athletes must reach the overhead position at the same time for the rep to count. This means both dumbbells must be locked out overhead with the arms fully extended, and the body in a straight line from the feet to the hands.
4. Stability: Both athletes must demonstrate control and stability at the top, with the dumbbells fully locked out and the body upright, before lowering the dumbbells back to the hang position.

Synchro OH Lunges

Movement Execution:

1. Both athletes must hold the dumbbell overhead, with their arm fully extended, shoulder locked out, and the dumbbell directly above the shoulder.
2. Lunge Movement:Athletes will perform a lunge while keeping the dumbbell overhead and the back knee should gently touch the floor.
3. Both athletes must keep the dumbbell locked out overhead throughout the lunge motion.
4. Synchronicity The athletes must meet back at the top, with both athletes standing fully upright and both dumbbells still locked out overhead at the same time.The rep is not complete until both athletes have their dumbbells locked out overhead, their arms fully extended, and their bodies in a fully upright, stable position.

Bench Press

Setup:

1. The athlete must hold the bar steadily over the chest, with arms locked out and the barbell in control.
2. The athlete must lower the barbell in a controlled manner to touch the chest, the bar and chest must make contact 
3. After the barbell makes contact with the chest, the athlete must press the barbell back up to full arm extension.The elbows must be fully locked out at the top of the press, with the arms straight and the barbell directly over the chest.
4. The rep is not complete until the athlete has fully locked out the barbell and held it steady for a judge’s count (usually 1-2 seconds) to ensure control before lowering the barbell.

The Naughty List

For Time, 5 CAP

25/17 Cal Echo

16 Thrusters (RX 115/80)

12 Burpee Over Bar

*Scaled

Cals 18/12

Thrusters 95/65

Movement Standards 

Thrusters 

1. Squat Phase:The athlete must perform a full squat, with the hips dropping below the top of the knee.
2. The barbell must be moved in one continuous motion from the squat to overhead 
3. At the top, the athlete must fully extend their arms, locking out the elbows with the barbell directly over the shoulders, hips, and knees in a straight line.
   The athlete must show control of the barbell at the top with the barbell fully overhead before lowering it.

Burpee Over Bar 

1. The athlete begins with their body positioned laterally to the barbell.
2. The athlete must perform a standard burpee, lowering the chest and thighs to the floor 
3. The chest must make contact with the floor at the bottom of the burpee.
4. The athlete must jump laterally over the barbell.
5. The athlete may use a 1-foot or 2-foot takeoff to clear the barbell, but must not touch the barbell with any part of their body (hands, feet, or legs).
6. The athlete’s feet must land on the other side of the barbell, and they must maintain full control upon landing.
7. After clearing the barbell, the athlete must land with both feet on the ground 

The Naughty List

For Time, 5 CAP

12 Burpee Over Bar

16 Thrusters (RX 115/80)

25/17 Cal Echo

*Scaled

Cals 18/12

Thrusters 95/65

Movement Standards 

Thrusters 

1. Squat Phase:The athlete must perform a full squat, with the hips dropping below the top of the knee.
2. The barbell must be moved in one continuous motion from the squat to overhead 
   At the top, the athlete must fully extend their arms, locking out the elbows with the barbell directly over the shoulders, hips, and knees in a straight line.
3. The athlete must show control of the barbell at the top with the barbell fully overhead before lowering it.

Burpee Over Bar 

1. The athlete begins with their body positioned laterally to the barbell.
2. The athlete must perform a standard burpee, lowering the chest and thighs to the floor 
3. The chest must make contact with the floor at the bottom of the burpee.
4. The athlete must jump laterally over the barbell.
5. The athlete may use a 1-foot or 2-foot takeoff to clear the barbell, but must not touch the barbell with any part of their body (hands, feet, or legs).
6. The athlete’s feet must land on the other side of the barbell, and they must maintain full control upon landing.
7. After clearing the barbell, the athlete must land with both feet on the ground