Crossroads Strength and Fitness Community Event

10:00 to complete as many reps as possible in 2 5:00 sections.

5:00 AMRAP (Athlete 1)

2,4,6,8,10... ect 

Burpee Over Bar

Power Clean (115/95) (95/65)

Immediatly into:

5:00 AMRAP (Athlete 2)

2,4,6,8,10... ect 

Pull up/Ring Row

Power Snatch (95/65) (75/55)

At the call of 3,2,1 Go! Athlete 1 will begin their 5:00 AMRAP to complete as many rounds and reps as possible. They will begin with the gymnastics movement and move into the deadlifts. You will start with 2 reps of each and increase the reps by 2 every round until the 5:00 are complete. 

At the end of 5:00 Athlete 1 MUST tag in Athlete 2 to begin their 5:00 AMRAP, there is no transition time. Athlete 2 will begin with lateral burpees over the bar and deadlifts. Following the same rep scheme as Athlete 1, increasing 2 reps every round.

Bar Facing Burpee: n the bar facing burpee, you start by standing on one side of the barbell, facing it directly. To perform the burpee, you must lower your chest and thighs to the ground simultaneously, making sure your chest makes contact with the floor. Upon standing, you’ll then jump over the barbell using a two-foot takeoff OR gallop style take off, but 2 feet must be off the ground at some point during transition. After clearing the bar, you’ll land on the opposite side and must be facing the bar again before starting the next rep. You may turn as you land or after, as long as you’re facing the bar before dropping to the floor. Each rep is counted only if these standards—chest to ground, two-foot jump over the bar—are met.

Power Clean: the power clean must be performed from the ground to the shoulders in one fluid motion without the athlete’s hips descending below parallel. The lift is initiated with the barbell starting on the floor, and the athlete must explosively extend their hips, knees, and ankles to pull the barbell up, catching it in a partial squat or athletic stance above parallel. Elbows must clearly pass in front of the bar, with the barbell held at the front rack position on the shoulders, hips and knees fully extended, and feet aligned under the body to complete the movement.

Power Snatch: The power snatch begins with the athlete gripping the barbell on the floor, standing over it with feet positioned under the hips. The athlete lifts the barbell in one continuous motion from the ground to an overhead position, finishing with arms, hips, and knees fully extended and the feet aligned under the hips.

Pull Up: Every rep begins from a full hang position, with the athlete’s arms fully extended, and must end with the chin clearly passing above the horizontal plane of the bar. Athletes are permitted to use any of the following variations: strict pull-ups,  kipping pull-ups, or butterfly pull-ups. Regardless of the chosen variation, each rep must achieve full extension at the bottom and ensure the chin crosses above the bar at the top. Failure to meet these standards will result in a "no rep."

Ring Rows: Athletes must begin with their arms fully extended, feet together, and heels on the floor, positioning their body directly under the rings while maintaining a rigid plank from shoulders to heels. Throughout the movement, the core should remain engaged, keeping the body in a straight line without sagging or arching the hips, and feet must stay in contact with the ground with no lifting or pushing from the legs. Each rep requires the athlete to pull until the rings make clear contact with the chest, around the base of the sternum. At the bottom of each rep, arms must reach full extension before initiating the next pull, and any kipping or swinging will result in a no-rep.

12:00 For the Team to complete:

Athlete 1: 1 Rep Max Deadlift

Athlete 2: 1 Rep Max Back Squat

At the call of 3,2,1 Go Athlete 1 will step onto the floor and begin their max lift attemp. You can take as many attempts as you want, if you fail and re-try you can still successfully get a score. Only one athlete is allowed on the floor at a time, but the team can help with changing weights. You may start the heat with pre loaded barbell. Then athlete 2 will follow suit.

Deadlift:

The athlete performs a single repetition deadlift with maximum weight. The lift must start from a complete stop, with the barbell resting on the floor. The athlete pulls the barbell upward until fully standing, with hips and knees locked out and shoulders back. No hitching or downward movement is allowed during the lift. The lift is complete once the athlete achieves a stable, upright position and the judge signals completion.

Back Squat:

The athlete unracks the barbell and positions it across the shoulders. Starting from a fully upright position, the athlete descends until the hips are below the knees, achieving full depth. The athlete then drives upward to return to a fully upright stance with knees and hips locked out. The lift is complete once the athlete reaches full extension, and the judge signals completion. The bar must remain under control throughout, with no downward movement after the upward drive begins.

Complete as many rounds and reps as possible in 15:00 of:

16 Calorie Row

12 Toes to Bar/ Hanging Knee Raises

10 Single DB Alternating Hang DB Snatch

* Waterfall style

At the call of 3,2,1 go Athlete 1 will begin and finish the 16 calorie row and move onto toes to bar. As soon as the Calories are complete, athlete 2 can begin the workout and start the row. You DO NOT need to tag in and out of this workout. Once you start the workout you continue to move until the time is up. Athlete 2 will chase athlete 1 the entire workout, they cannot pass their partner at any time, so if athlete 2 catches athlete 1, they must wait until they are finished the next movement. Your score is total rounds plus reps. There is no tie break.

For Intermediate, Toes to bar must be completed, athletes must show full lock out at the bottom of each rep and complete contact with both feet on the pull up bar between both hands. Your feet must travel far enough back to break the plane of the rig's upright. Toes must touch the pull up bar simultaniously, a gallop style tap will result in a no rep. 

For Scaled, Athletes must complete hanging knee raises. They must show complete control and a locked out position while hanging on the pull up bar. Feet must travel far enough back to break the plane of the rig's upright. Knees must come far enough up to break the parallel plane of the hips, closer to the chest the better, leave no doubt that you have broken parallel. If the feet do not go far enough back, or the knees not high enough it will result in a no rep. 

Athletes will perform Alternating Hang DB Snatch. You may switch hands in any fashion you see fit, but the DB is not allowed to touch the ground unless athlete is taking a full break. You must complete reps from the hang position every single rep. Intermediate athletes will use 35/20# dumbbells and scaled will use 25/15#.

If you catch your partner, you must wait until they finish their movement before moving onto the next movement yourself. Your score is total rounds and reps. 

For time (all synchro):

10 Thursters (95/75) (75/55)
20 Box jumps/step ups (24/20) 
30 sumo deadlift high pulls (95/75) (75/55)
40 wall balls (20/14) (14/10)

Thrusters: Start with the barbell in the front rack position, resting on the shoulders. Descend into a full squat, with hips breaking parallel, then drive up powerfully through the legs to stand, pushing the bar overhead in one continuous motion. The rep is complete when hips, knees, and arms are fully extended with the bar overhead in line with the body.

Box Jumps: Athlete must jump from the ground onto the box, reaching full hip and knee extension while standing on top. Both feet must leave the ground simultaneously and land together on the box. Rebounding or step-downs are allowed, but stepping up from the ground does not count.

Step Ups: Athlete must step up onto the box, achieving full hip and knee extension at the top before returning one foot to the ground. Both feet must be on top of the box to complete each rep. Alternating legs is allowed, but jumping or skipping a step does not count.

Sumo DL High Pulls: Athlete begins with feet in a wide stance and hands inside the knees on the bar. The movement starts from the ground, pulling the bar to just below the chin with elbows high and outside. Hips and knees must fully extend before the bar reaches the top position. The bar must return to the ground between reps to count.

Wall Balls: Athlete begins in a full squat with hips below parallel, holding the ball at chest level. The ball must be thrown to hit the designated target at or above the specified height. Each rep counts when the ball makes contact with the target, and the athlete returns to the full squat position between reps.