Clash at the Creek 2021

12 Minutes Total for Part 1 and Part 2

Part 1

Rx: 155/105

Scaled: 95/65

Max Points in 9 Minutes

Snatch (Power or Squat)-10 points

Shoulder to Overhead-5 points

Power Clean-3 points

Deadlift-1 point

Athletes will use a single barbell, each partner gets 1 minute of work to do as many reps of whatever lift they choose.  Partners must switch every minute but do not need to tag in or out. All 3 partners must do atleast one of the lifts during their minute. Tie Break for this workout will be the amount of reps at 8 minutes.

Snatch:The barbell begins on the ground and must reach overhead in one motion.  Power, squat and split are accepted but feet must be brought back in line after each rep. A clean and jerk is a no rep. Deliberately bouncing the barbell on touch and go is not acceptable. The barbell may be dropped from overhead.

Shoulder to OH: The barbell must be cleaned to the shoulder position. From that point the rep is counted when the athlete lifts the bar OH and feet are in line with the body and arms are locked out above before the bar comes back down to the shoulders. Push, Strict and Jerk are accepted.

Power Clean: Bar begins on the ground for each rep and is cleaned to the shoulder. Athletes must reach full extention of the hips and bar must be touching the upper chest for the rep to count. 

Deadlift: Athlete must reach full extention with the hips and shoulders behind the bar for the rep to count.  Deliberate bouncing of the bar is a no rep.

Part 2

At 9 minutes athletes will go directly into a 3 Minute Max Effort Complex

5 Hang Cleans + 3 Front Squats + 2 Shoulder to OH

Bar cannot drop during the complex or you have to start over for the complex to count.  Each partner does 1 complex then switches.  If a partner knows they cannot do the complex, the work can then fall to the remaining 2 partners but they must switch after each complex.

Score for Part 2 is 1 point for each complex completed.  

Hang Clean: Bar must be deadlifted first before going into the hang clean. Hips must reach full extension and the bar must touch the chest before it is lowered back to the hips.

Front Squats: The crease of the hips must be clearly below the top of the knees at the bottom of the squat. The 5th Hang Clean must be caught at the chest with hips extended before the Front Squat can start.  In other words, you may not do a Hang Squat Clean and have it count for both movements.

Shoulder to Overhead: Same criteria as above

Workout 3

6 Minutes

Wall Balls

Ski

Rx: 20#/14#

Scaled: 14#/10#

Accumulate reps and calories for a total score. 1 partner is always resting while 2 are working. As soon as any partner stops, you must switch stations. Switch as needed, but you cannot work longer than 2 minutes on any one station. No need to tag in or out.  For example, if the Wallball partner drops the ball or stops movement, the partner on the ski must stop......those extra calories will not count if they keep going.

Wall Ball: The rep starts with the ball either on the floor or holding the ball but you must be in the bottom of a squat for the rep to be initiated. Hip crease must clearly be below the knee. Women will throw to a 9ft target and men to a 10ft target. The rep is credited when the ball hits at or above the target line. If the ball does not touch the target or hits low, it is a no rep. If the ball drops to the ground from the top, it cannot be caught on the bounce to begin the next rep. It must settle on the ground before being picked up.  

Ski: Calories will accumulate throughout the 6 minutes with no need to reset the ski.  

Floater

50 Calorie Bike

Sandbag Cleans

Rx: 100#/80#

Scaled: 80#/60#

Athletes will accumulate Sandbag Cleans.  Each successful Clean will take 1 second off the time it takes to Bike 50 calories.  Switch however you want but only 1 partner may be doing the Cleans at a time. You cannot tag team the Cleans.

Sandbag Cleans:  Bag will be picked up from the ground for each rep and cleaned up to the shoulder and then tossed over the shoulder.  If the bag does not clearly go over the shoulder but over to the side of the body, it will be a no rep. The rep can be done in one movement or stopped at the shoulder and then tossed over.

Workout 2

10 Minute AMRAP

Rx

3 Rope Climbs

10 Box Overs (24"/20")

20 Pull Ups

Scaled

6 Devil's Press (35's#/20's#)

10 Box Step Over's (24"/20")

20 Ring Rows

Partners can switch as needed. There will be no tagging in or out.

RX:

Rope Climbs:  Athletes must touch the beam above the top of the rope.  Cannot drop off the rope from above halfway.  May do legless. Rep will count when athlete touches the beam.

Box Overs:  A 2 foot takeoff is required for RX.  After landing on the box, the athlete may jump or step off the box on the other side. You may also jump all the way over the box.  If jumping over the box, the feet must pass over the box and not around it and you must have a 2 foot takeoff as well as a 2 foot landing.  The rep is counted when both feet land on the ground on the opposite side of the box.

Pull Ups:  Must start with feet clearly off the ground.  Strict, Kipping or Butterfly are allowed. The arms must be fully extended at the bottom of the rep with the athlete's feet off the ground. Overhand, underhand or mixed grip are all allowed. Jumping pull ups are not allowed.

Scaled:

Devil's Press: This movement will start with the dumbbells on the ground.  The athlete will then grab the dumbbells as they are going down for the first burpee with the chest clearly touching the ground in between the dumbbells.  The athlete will then stand up while keeping their hands on the dumbbells and snatch the weights overhead in one continuous movement.  The weights may not be dropped from overhead but may be dropped from hip level before the next rep is started if needed.

Box Step Overs:  Athlete will step over the box either touching the top of the box with one foot or stepping all the way over (not recommended,lol).  You do not have to reach full extension at the top of the box.  Rep is credited when both feet are on the floor on the opposite side of the box.

Ring Rows:  A 45# plate will be directly underneath the rings.  The plate cannot move and the heels must be touching the plate and the ground.  The Rings will be 36 inches above the ground.  Athletes must touch the rings to their shoulder for the rep to count and come back to a locked out position with the arms.  The rep will start with arms fully locked out