THE NORTHERN PRO AM

EMOM 12:00

17/11 CAL ECHO 

In time remaining: 

MAX SANDBAG CLEAN TO OVER SHOULDER  @100/80LB

UNTIL 30 SBOS ARE COMPLETE 

1 min each team member rotating through

Every 10 reps athlete must move the sandbag to the next marker. 

WORKOUT DESCRIPTION & MOVEMENT STANDARDS -

Athlete 1 will start on Echo with hands behind back. On 3, 2, 1 Athlete 1 will have 1 minute to complete M15/F12 cals then max Sandbag Clean to over Shoulder in the remaining time. 

Athlete 2 can wait on the Echo for minute 2 to start. They will complete their minute of work in the same fashion.

Athlete 3 will then do the same.

Team members will continue to roate through until, either 30 Sandbag Clean to over Shoulder are complete or the end of the 12 EMOM. If teams are time capped it will be total reps completed at the time cap.

ECHO -

Athletes must reset bike before starting their cals and athlete must reach M15/F12 before moving off the equipment. The working athlete does not reset machines, the athlete up next must do so before their minute of work begins. 

SANDBAG CLEAN TO OVER SHOULDER -

Sandbag must go from the ground and clearly pass over the top of the athlete’s shoulder.

Athlete must show knees and hips fully extended at end of the rep. No ducking under the sandbag.

The sandbag can not roll off the side of the shoulder.

Every 10 reps athlete must move the sandbag to the next marker. 

FOR TIME

TC 4:00

45 BURPEE PULLUPS 

WORKOUT DESCRIPTION & MOVEMENT STANDARDS

Athletes will begin together at the start line. On 3, 2, 1 one athlete will move to the pull up bar and start their Burpee Pullups. Only 1 team member working at a time, but can swap out at anytime. Athletes MUST tag out when swapping.

Athlete must be facing away from wall. The rep will begin with athlete going down to a burpee, chest must touch the ground for every rep. The rep will end when athlete's chin is above the bar. The pullup can be strict, kipping, butterfly or jumping pullup, as long as the chin gets over the pullup bar. 

Once 45 Burpee Pullups are complete the working athlete will meet teammates back at the start line.

Score will be time or if not completed before time cap, TC + reps completed

BURPEE PULLUP -

Before workout: Each athlete will stand with the feet together underneath a pull-up bar. While standing with the hips and knees straight, extend the arms overhead. Touch the thumbs of each hand together and extend the fingers. The pull-up bar must be above the athlete’s fingertips. 

EVENT 2B WILL START IMMEDIATELY

FOR TIME

TC: 13 MINS

30/20 Synchro Cals 

Bike/ski/row

30 synchro alt DB Power Snatch  [1 DB each]

30/20 Synchro Cals 

Bike/ski/row

30 synchro DB BOX STEP UPS [1 DB each]

30/20 Synchro Cals 

Bike/ski/row 

30 synchro ALT DB DEVIL PRESS [1 DB each] 

*Athletes must rotate through ERGS each round. Cannot do the same erg more than once. 

DBs 22.5/15

BOX 24’/20’

WORKOUT FLOW & MOVEMENT STANDARDS

Athletes will start behind the start line. 

On the 3, 2, 1 athletes will run to their machine and start M30/F20 synchro cals.

Athletes can move to the dumbbells once their cals are complete but cannot start DB movements until all athletes are finished cals.

Synchro alt DB Power Snatch  [1 DB each]- 

Both head of the dumbbell must touch the ground for the rep to count. 

No hands on body/hip/leg during the movement to assist. 

The dumbbell must finish directly overhead with full lockout of the knees, hips and elbow. 

The dumbbell cannot come down until full extension is reached. 

For the synchro, all dumbbells must be at full extension at the same time for the rep to count. Athletes are allowed to wait at the top of the rep for another team mate to be in full lockout. 

Once 30 synchro alt DB Power Snatches are complete athletes must move their dumbbells to the top of their plyo boxes. Once DB is on box, athletes will head back to the ergs and complete M30/F20 cals. Atheltes must rotate ergs and cannot use the same erg again. 

30 synchro DB BOX STEP UPS [1 DB each]-  

The dumbbell must be held in a back rack and with both hands on the dumbbell. 

For the synchro, all 3 athletes must meet at the top of the box at full extension of the knees and hips. 

Athletes may wait at the top of the box for each other to enable the synchro rep to count. 

Once 30 synchro DB Box Step Ups are complete athletes must take dumbbell forward to the mats where the devil press will be completed. Once all 3 db are in place, athlete will head back and again rotate ergs and complete M30/F20 cals.

30 synchro ALT DB DEVIL PRESS [1 DB each]- 

The rep will begin with athletes going down to a burpee chest to ground. 

The chest must touch the ground for every rep. 

For the synchro, all athletes must meet chest to ground AND then at full lockout at the top of the rep. 

Once 30 synchro Alt DB Devil Press are complete athletes will place DB down (do not drop) and run over finish line. 

FOR LOAD

MIN 4-7 

PARTNER 1 

Establish a 1RM SNATCH 

MIN 7-10

PARTNER 2

Establish a 1RM THRUSTER 

MIN 10-13

PARTNER 3

Establish a 1RM C&J

*SNATCH AND CLEAN CAN BE SQUAT OR POWER.

*JERK CAN BE A SPLIT JERK OR PUSH JERK. 

WORKOUT DESCRIPTION & MOVEMENT STANDARDS

Event 2B will follow immediately after Event 2A. Athlete 1 will have from 4 to 7 minutes (3 mins) to establish a 1RM Snatch (can be power or squat). At the 7 mins, Athlete 1 will stop and Athlete 2 will then have 3 minutes to establish a 1RM Thruster. At the 10 minutes, Athlete 2 will stop and Athlete 3 will have 3 minutes to establish a 1RM Clean & Jerk (can be power or squat).

Athletes are allowed to complete their final attempt, only if the barbell is off the floor before the clock runs out.

Teammates who are not working can assist with changing plates. 

Score = total combined weight from each athlete's heaviest lift

SNATCH -

The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. Can be either power or squat.

CLEAN & JERK -

The Athlete will move the bar from the ground to the shoulder in one smooth motion. Can be squat or power clean. The Athlete will then take the bar from the shoulder to overhead. Strict press, push press, push jerk and split jerk variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips.

THRUSTER -

A full squat clean into the thruster is allowed when the bar is taken from the floor. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. The rep is credited when the bar is overhead and the athlete’s hips, knees, and arms are fully extended. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

FOR TIME: 

TC 12:00

FOLLOW THE LEADER

12 TTB

9 C&J 50/35 

6 WALL WALKS 

45 THRUSTERS AS A TEAM. 

*THE BB CANNOT TOUCH THE FLOOR AFTER REP 1 UNTIL 45 THRUSTERS ARE COMPLETE. THE BB MUST BE HELD BY 2 ATHLETES WITH HANDS ONLY ALLOWED ON EACH END OF THE BB. 

PENALTY = 2 SYNCHRO BURPEES.

WORKOUT FLOW:

**ATHLETE 1 WILL COMPLETE 21 TTB, 15 C&J, 9 WW. ONCE THE 9TH HSPU REP IS COMPLETE, ATHLETE ONE WILL RUN OVER THE LINE AND TAG ATHLETE 2.  

ATHLETE 2 CAN NOW COMMENCE 21 TTB THEN 15 C&J THEN 9 WW. ONCE THE 9TH REP OF THE KIP DEF HSPU IS COMPLETE ATHELETE 2 WILL RUN OVER THE LINE AND TAG ATHLETE 3. 

ATHLETE 3 WILL COMMENCE THEIR 21, 15, 9 REPS. 

THE THRUSTERS CAN NOW COMMENCE ONCE ATHELTE 3 HAS COMPLETED THEIR REP SCHEME. 

WORKOUT DESCRIPTION & MOVEMENT STANDARDS:

TTB -

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar 

CLEAN AND JERK -

Each rep starts with the bar on the ground. The bar must be lifted to the shoulders, then locked out overhead (no snatches). Athletes can either power, squat or muscle clean. Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift. Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).

The rep is credited when:

• Hips, knees, and arms are extended.
• The feet are in line.
• Bar is over or behind the middle of the body when viewed from the side.
   

WALL WALK -

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). 

Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line.

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

THRUSTER -

The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).

The rep is credited when:

• Hips, knees, and arms are fully extended.
• The bar is directly over, or behind, the middle of the body when viewed from the side

When beginning Thruster with the barbell on the ground. A squat clean is allowed, but not required, to start a set.

TIEBREAK -

When Athlete 3 completes their 9 Wall Walks