SOULFIRE AND ICE 2024

Event 3

(10:00 time cap)

5 rds each (you go I go)

25' unbroken hsw

2 squat cleans*

25' unbroken hsw

*205/135

225/155

255/165

275/175

295/185

At 3-2-1 Go! Athlete 1 will do a 25' hsw unbroken. If the athlete comes down before 25' is completed, they must go back to the start line and try again. When 25' is completed unbroken, they can move on to their first set of squat cleans. When 2 squat cleans are completed, they will then do another 25' hsw unbroken before athlete 2 starts their hsw. Teams will continue this pattern until both athletes complete 5 rds each. There will be a tiebreak time taken after the 3rd round is complete (after the hsw)

Event 4

For time

(12:00 cap)

30 synchro lateral burpees over bar

20 snatch 155/105

20 synchro chest to bar pull ups

70 wall balls 30/20

20 synchro bar muscle ups

20 snatch 155/105

30 synchro lateral burpees over bar

At 3-2-1 Go! both athletes will move to their barbell and complete 30 synchro lateral burpees over the bar. For each burpee to count both athletes chest must be in contact with the floor at the same time. Both athletes must jump over the bar for the rep to count. After 30 synchro burpees over the bar are completed, athletes will share 20 snatches, one athlete working at a time. If there is a switch in the woking athlete, they must wait until their partners barbell hits the floor brfore they can lift theirs. When 20 snatches are completed, both athletes will move to the rig and complete 20 synchro chest to bar pull ups. For each rep to count both athletes must start with arms fully extended and feet off the ground. The rep will be counted when both athletes chest makes contact with the bar at or below the collar bone.When 20 Synchro c2b pullups are completed, athletes will then do 70 wall balls, shared as desired. For each wall ball to count, the athlete must squat below parallel and throw your wall ball above the 10/9' target. When 70 wall balls are completed, both athletes will move to the other side of the rig and complete 20 synchro bar muscle ups. For each muscle up to count, both athletes must start with arms fully extended and feet off the ground. For each rep to count, both athletes must be at full extension on top of the bar at the same time. When 20 synchro bar muscle ups are completed, athletes will move to their barbells and complete 20 more snatches, one athlete working at a time. When 20 snatches are completed, you will finish with 30 sync lateral burpees over the bar with the same standard as the first set. When 30 sync lateral burpees over the bar are completed, you have conquered Fire and Ice 2024!!

Event 1

For time

(30:00 cap)

RX and Intermediate

At 3-2-1 Go! Both athletes will run 2 laps. You may not run ahead of your partner. 

After 2 laps is completed, athletes will then share 150 calories on the rower. After 150 calories are completed, both athletes will run 2 more laps. When 2 laps are completed, athletes will then share 150 calories on the bike ergs. When 150 calories are completed, athletes will then complete 2 more laps and run across the finish line.

Scaled division

1 lap

120 cal row

1 lap

120 cal bike erg

2 laps

Event 2

4 sets

2:00 on 1:00 rest

25' dbl kb front rack/oh lunge 53/35

7 dbl kb hang snatch 53/35

25' dbl kb front rack/oh lunge 53/35

-max reps sync t2b

Athletes will both start under the rig. At 3-2-1 GO! Athletes will both start their first rd of lunges, 25' out in the same direction. After a 25' front rack lunge, athletes will then do 7 double kb hang snatch After both athletes complete 7 hang snatches, athletes will then do another 25' front rack lunge back to the rig where they will then do as many synchronized t2b with their partner as they can with any remaining time of the 2:00 window. Athletes will then rest 1:00. After the 1:00 rest, athletes will then complete movements in the same order but an overhead lunge in round 2. Round 3 front rack lunge, round 4 overhead lunge. Score for this workout is total synchro t2b in the 4 rds combined.

Front rack lunge

Kettle bells will be in the FRONT RACK position, we all know what that means....you may not put kettle bells on the back of your shohulders. Your back knee needs to make contact with the floor each rep while your entire foot gets over the line and you stand to full extension with hips knees and shoulders. If you do not stand up all the way on your final lunge, you will be asked to go back and do 1 more lunge.

Overhead lunge

Kettle bells will stay overhead through the whole movement not making contact with your body in any way until your judge says you are done. Your back knee must make contact with the floor each rep while your entire foot gets over the line and you stand to full extension with you hips and knees. If you fail to do this your judge will ask you to do 1 more lunge

Synchro toes to bar

In the toes to bar, athletes must go from a full hang to having the toes touch the bar at the same time. Both feet must make cantact at the same time, inside the hands.The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. BOTH athletes feet must touch the bar at the same time.