Dashing Through The Snow

"A Sleigh Ride Together"

A 10 minute clock

5 intervals of 1:30 on/ :30 rest to complete for time:

20 Synchro Line Facing Burpees

20 Synchro TTB

20 Synchro Thrusters 115/85

20 Synchro TTB

20 Synchro Line Facing Burpees

Flow of the workout- Workout begins with both athletes standing underneath the pull up bar. At 3, 2, 1, GO, both athletes step forward and begin the 20 synchro line facing burpees, then move onto the 20 synchro toes to bar, then onto the 20 synchro thrusters and so on until all 100 reps are complete. Teams will have 5- 1:30 intervals (chances) to complete the chipper. After each interval, teams must take a :30 rest. Upon the end of the rest period and the start of the following interval, teams will start off where they left off at the end of the previous interval. Any reps completed during the rest period will not be accredited. 

line facing burpees- chest and thighs must be on the ground at the same time with no part of the body or hands touching the line. Athletes must have a 2 foot take off to jump over the line. Athletes are not allowed to step over the line. Synchronization is at the bottom of the burpee with chest and thighs of both athletes on the ground at the same time.

Toes to bar- A toes to bar begins with the athlete mounted onto the pull up bar in  the hanging position. The feet must be fully extended and the feet extend behind the hips before the reaching the feet up to touch any part of the foot to the pull up bar. Synchronization happens when both feet of both athletes touch the pull up bar at the same time.

 Thrusters- A thruster is taken from the ground. Athletes must clean the barbell to the front rack position. During the movement, the hip crease must go below the bend of the knee before reaching full hip extension to press the bar into the overhead position. A thruster must be one fluid motion and there is no redip of the knee. Synchronization happens at the top of the thruster only with the knees, hips and elbows of both athletes are fully extended with both barbells finishing overhead.

"Christmas Spirit"

12 min clock

50 calorie row buy in

-AMRAP remaining time-

30 Synchro DB snatches 70/50

10 Wall walk box jumpovers 20"

30 Synchro DB hang clean and Jerks 70/50

10 Wall walk box jumpovers 20"

30 Synchro Devils press 70/50

10 Wall walk box jumpovers 20"

At the start of the workout, both athletes will be waiting at the start line. At 3, 2, 1, GO, the athlete may proceed to the rower and begin to accumulate the designated calories on the rower. Athletes may switch at any point until the calories are complete. Once calories are complete, teams may move onto the AMRAP to complete as many rounds and reps as possible. Once one full round is complete, athletes continue the workout by starting at the top of the AMRAP which is the DB snatches.

*All DB movements are single DB*

Synchro DB snatches- The movement begins with the both heads of the DB making contact with the ground and the movement is complete with the DB fully extended overhead with the knees, hips and elbows reaching full lock out extension. Synchronization happens at the TOP in the overhead position.

Synchro DB hang clean and jerks- The movement begins once both athletes initiate a deadlift to assume the hang position. Athletes must bring the DB to the shoulder and then overhead. Once overhead, the rep is complete when both athletes reach full extension of the knees, hips and elbows. synchronization happens at the TOP in the overhead position.

Synchro devils press- The movement begins with the DB resting on the ground with the chest and thighs of both athletes making contact with the ground. Athletes may then begin to stand up, and drive the DB to the overhead position in one fluid motion. And clean and jerk is not authorized. Synchronization happens at the BOTTOM position with the DB, chest and thighs making contact with the ground and the TOP position with the DB reaching full extension overhead.

Wall walk box jumpovers- 1 wall walk + 2 box jump overs = 1 full rep. The movement begins with the chest and thighs on the ground and feet in contact with the wall. Before the hands can begin to move, the feet must be extended onto the wall. Once the feet are up, the hands may begin to move back towards the tape line which is 10" from the wall. Once both hands make contact, the athlete may come back down, stand up and initiate the box jump overs. Box jump overs must be 2 feet take off. This is not a synchronized movement. Teams may divide the WWBJO however.

*RX and intermediate only- step ups are NOT authorized*

"Jingle All The Way"

13 min Cap

Part A.

For Time
8 Rounds

30 Double Unders

20 Wallballs 20/14 10"/9"

10 Shoulder to Overhead 135/95

Part B. 

Max Calorie Assault Bike

Flow of the workout- This workout begins with both athletes standing at the start line. At 3, 2, 1, GO, one athlete proceeds to their jump rope and one athlete proceeds to the bike. The athlete on the bike will accumulate calories until their partner completes one full round. Once the athlete completes one full round, they will switch with their partner. This pattern will continue until the 8 rounds are complete. Once the 8 rounds are complete, teams will accumulate calories for the remainder of the 13 minutes. This is a 2 score event; total time of the 8 rounds completed and total calories accumulated on the bike.

Double unders/ Single unders- a double under rep is complete once the jump rope completes 2 revolutions around the athlete per 1 jump. A single under is complete once 1 revolution around the athlete is complete per 1 jump.

Wallballs- A wallball rep is complete once the athlete completes a full squat with the med ball and the hip crease goes below the bend of the knee, then fully extends upward into one fluid motion, throwing the med ball to the designated target.

Shoulder to Overhead- The barbell is taken from the ground. Athletes must clean the bar to the shoulders to begin the shoulder to overhead. Athletes may strict press, push press, push jerk or split jerk the barbell to the overhead position. The rep is complete with the barbell fully extended overhead, elbows locked out, and the hips in line with knees and feet. 

"Prancer and Vixen"

8 minute Clock

3 minutes

part A. Max Rep Clean & Jerks @ 185

-1 minute transition-

4 minutes

Part B. 1RM Clean and Jerk

The flow of the workout- On an 8 minute clock, the designated male athlete will have 3 minutes to complete as many reps as possible of Clean and Jerks at their designated weight per division. A 1 minute transition period will then occur. Following the transition period, the designated female athlete will have 4 minutes to find a 1RM clean and jerk for load.

This is a 2 score event. One score will be the total accumulated clean and jerks completed by the male athlete. The second score will be the maximum load lifted by the female athlete. There will be no swapping of part A and B.

Part A begins with the male athlete standing tall with his back to the barbell and the female athlete standing clear of the athlete and the judge. At the start of 3, 2, 1, GO, the male athlete will face the barbell and complete an AMRAP of clean and jerks for the given 3 minutes. 

A 1 minute transition will occur and the male athlete will stand clear of the female athlete and judge. During this period the female athlete is allowed to load her first attempt weight but is not allowed to "warm-up" during this transition period. The male athlete may assist to load the weight throughout the duration of the workout.

Once the transition period is complete, part B will begin. At 3, 2, 1, GO, the female athlete may begin to find a 1 rep max clean and jerk for maximum load. The load will be validated with a verbal response from the judge confirming the rep is complete. Any load dropped prior to verbal confirmation from the judge will be deemed as a "no rep" and will not count for a score.