Spring Cleaning

For Total Reps:

This workout has 2 scores

RX

Max Cals Bike

Max Double Unders

Scaled

Max Cals Bike

Max Single Unders

Workout Description:

2 Athletes can work at a time.  One on the bike and one on the jump rope.  Athletes can break up the double/single Unders however they like and each athlete must get to the rope. Each athlete must spend, at least one unbroken minute on the bike. 

For Time:

As Many Reps as possible 

* Scaling Option

RX

10-9-8-7-6

Thrusters

Rounds 10-9: Pull Ups

Rounds 8-7: Chest To Bar Pull Ups 

Round 6: Bar Muscle Ups *

Barbell weight increases with each round

(95/65; 105/70; 115/75; 125/85; 135/95)

Scaled

10-9-8-7-6

Thrusters

Rounds 10-9: Jumping Pull Ups 

Rounds 8-7: Pull Ups

Round 6: Chest to Bar Pull Ups*

Barbell weight increases with each round

(45/35; 55/45; 65/50; 75/55; 95/65)

* There is a scaling option for each division.  

RX

The scale for bar muscle ups will be Chest to Bar Pull Ups 

Chest to bar pull up = 1 rep

Bar Muscle Up = 3 reps

Scaled

The scale for chest to Bar Pull Ups will be Pull Ups

Pull Ups = 1 rep

Chest to Bar Pull Ups = 3 reps

Workout Description:

Each athlete on the team must complete each round of the thrusters and Pull Ups.  Athletes are responsible for increasing their own weights.  Athlete A completes 10 Thrusters and 10 pull ups, before Athlete B can go.  Once you reach the round of 6's, each athlete can choose their movement individually. So some can scale and some can do prescribed. You may not do an advanced skill, until you reach the round of 6.  Score is total repetitions, but any team who has all 4 scaled the round of 6 (meaning no bar muscle ups (Pull-ups for scaled)) among the team of 4), will place below a prescribed score. So if a team has even 1 bar muscle up (chest to bar pull ups for scaled), that score will place above a team with none.  

so you will want to figure out if some muscle ups and not all will get you more reps or not, given the time cap   If the workout is finished, the time completed will be the tiebreak, if any team has the same number of reps  

This workout has 2 scores

For Time:

12 min cap

400m Med Ball Run

25 Clean and Jerks

Rest 5:00

Then the team of 4 has 12 more mins to complete:

Max lbs Bench Press

Max lbs Deadlift

C&J Barbell Weight:

RX (135/95lbs)

Scaled (95/65lbs)

Med Ball Weight:

RX (20/14lbs)

Scaled (14/10lbs)

Workout Description:

Each Team Member does 25 Clean and Jerks and a 400m Med Ball Run, with 2 athletes working at a time.  Athletes can pair up however you like, with 1 athlete working at a time, on each movement. Althletes A & B will start on the run, with one athlete running at a time (I go, you go style).  Athletes C & D will start on Clean and Jerks, with one athlete working at a time.  Each movement must be completed by both partners before they can switch to the other movement.  Individual movements cannot be split among partners.  Score will be time completed or total reps completed.

Once this section is complete, athletes will rest 5:00 (plus whatever rest you earn if you complete the workout in under the time cap) and then use the next 12 min clock for all 4 athletes to lift as much weight as possible, collectively.  The weightlifting 12 min clock will start at the 17:00 mark. Athletes can split lift attempts up however they like.  Score will be total weight lifted in pounds (added together).

* for the weightlifting section, each team will have one men's bar, one women's bar, one bench, 1 set of J hooks and plenty of plates.  

RX

For Time, in M/F pairs:

Buy in: 3 Rope Climbs

40 Synchronized Kettlebell Swings (53/35lbs)

30 Synchronized Toes To Bar

20 Synchronized Burpee Box Jump Overs (24/20")

10 Synchronized Snatches (135/95#) *you can choose power or full snatches, per pair

Cash out: 3 Rope climbs

Time Cap: 18 mins

Scaled

For Time, in M/F pairs:

Buy in: 3 Pull to stands on a rope

40 Synchronized Kettlebell Swings (35/26lbs)

30 Synchronized Hanging Knee Raises

20 Synchronized Burpee Box Step Up and Overs (24/20")

10 Synchronized Snatches (95/65#) *you can choose power or full snatches, per pair

Cash out: 3 Pull to stands on a rope

Workout Description:

One M/F pair will complete 3 Rope Climbs.  Each athlete has to do at least 1, but you can go in any order and one person will have to do 2.  That can be consecutive or not.

Then, in a synchronized manner, both athletes will complete the kettlebell swings, toes to bar/hanging knee raises, and burpee box jump overs/step up and overs (in that order and not broken up).  The total number is per person, as a pair, not total among the pair.

Then a cash out of another 3 rope climbs is required, and the rules are the same as the buy in.

Once the pair has completed the work, the next pair on the team does the same.  

There is no tie break time for this workout.  Score is time completed or number of reps if the cap is reached.  Let's RACE!