Big Impact Games Throwdown - CrossFit Fox Valley - Kaukauna, WI

RX/INT/Scaled

For Time
11min time Cap

30 Synchro T2B (Scaled - Synchro H. Knee Raises)
24 forward single arm OH DB lunges
30 synchro burpee over axel bar
24 forward axle bar lunges
30 synchro alt DB snatches                                              24 synchro DB forward lunges

Weights:

DB - RX/INT/MAST(50/35) Scaled(35/20)

Axle Bar - RX/INT/MAST(130/100) Scaled(90/70)

Standards & FLow

Synchro T2B
- athletes begins hanging from the bar with arms extended
- the heels must be brougth back behind the upright
- the rep is counted when all 4 feet make contact with the bar, between the hands, at the same time

Synchro Hanging Knee raises
- athletes begins hanging from the bar with arms extended
- the heels must be brougth back behind the upright
- the rep is counted when all 4 knees rise above hip crease of both athletes, at the same time

Single Arm OH Walking Lunge
-Begins with a DB overhead, the feet together standing at full extension
- must begin with both feet behind the marked line
- at bottom of lunge the trailing knee must make contact with the ground with DB above height of athletes head
- DB cannot come in contact with the body or below top of head or athlete will need to restart at the last completed section
- athlete can switch arms whenever they choose after a section is completed
-rep is credited when BOTH heels have crossed the last marked secion and stood to full ext with DB Overhead
- athlete can step through the lunge at the top as long as the knees, hips, and shoulders have reached full ext
- shuffel steps between lunges are NOT allowed
- full ext between each rep

Synchro Bar facing Axel Bar Burpees
- start facing axel bar, one on each side
- synchro part with when BOTH athletes chests and thighs touch floor at same time
- two foot take off jump over bar - scaled can step
-rep is finished when both feet have made it to the other side of the DB

Axel Bar walking Lunge
-started with both feet behind the marked line and bar in front rack
-hands must stay in contact with bar
- at bottom of the lunch the trailing knee must make contact with the ground
- athlete can step through the lunge at the top as long as the knees, hips, and shoulders have reached full ext
-rep is credited when BOTH heels have crossed the last marked secion and stood to full ext axle bar in Front rack
- if bar is dropped or hands leve the bar athlete will need to restart at the last completed section (10' sections, 30' lanes)

Synchro Alt DB Snatches
-Both heads of DB must touch the floor at same time at the bottom of each rep
-Must alternate arms after each rep
-DB cannot be switched in hands until the DB is below the chin
-Full extension at the top of each rep
- Synchro Part is when both athletes are at full ext at the same time

Synchro DB walking Lunge
-both athletes start with both feet behind the marked and DB off the ground
- DB can be held however the athletes choose
- at bottom of the lunch the trailing knee must make contact with the ground
- athlete can step through the lunge at the top as long as the knees, hips, and shoulders have reached full ext
-rep is credited when BOTH heels have crossed the last marked secion and stood to full ext axle bar in Front rack
- synchro is when trailing knee is on the ground at the same time
- neither DB cannot come in contact with the floor or athletes will need to restart at the last completed section

7min time cap
Part A:
CF Open 21.4 Complex
DL, 1 Clean, 1 Hang Clean, 1 Jerk

Part B:
max cal bike

Score A - combined total of heaviest sucessful weight lifted by each athlete
Score B - total calories on bike in 7 min cap

**must be OFF Bike by 7min aka get off 6:57! - 10 cal penalty
*lift must be started by 7min - can finish if time is up but bar is moving
*athlete must announce weight

Standards & Flow on Complex
- Bar starts empty until the time has started
one deadlift, then one clean, then one hang clean, and finally one jerk. The movements must be completed in one continuous sequence without rest or interruption.
- Any successful attempt where the bar leaves the ground before the 7-minute time cap will count.
- Collars must be placed on the outside of the plates for each attempt.

- Athletes are allowed to take weight off (and obviously on) at their own descretion. 

7min time cap
Part A:
CF Open 21.4 Complex
DL, 1 Clean, 1 Hang Clean, 1 Jerk

Part B:
max cal bike

Score A - combined total of heaviest sucessful weight lifted by each athlete
Score B - total calories on bike in 7 min cap

**must be OFF Bike by 7min aka get off 6:57! - 10 cal penalty
*lift must be started by 7min - can finish if time is up but bar is moving
*athlete must announce weight

Standards & Flow on Complex
- Bar starts empty until the time has started
one deadlift, then one clean, then one hang clean, and finally one jerk. The movements must be completed in one continuous sequence without rest or interruption.
- Any successful attempt where the bar leaves the ground before the 7-minute time cap will count.
- Collars must be placed on the outside of the plates for each attempt.

- Athletes are allowed to take weight off (and obviously on) at their own descretion. 

3 Rounds For Time
9min Time cap

100 DU - scaled: 150 single unders
30 S2OH

barbell weights Rx(135/95) INT/MAST(115/85) Scaled(95/65)

Standards & Flow

DU
-rope must make two sucessful rotations around athlete per one jump
SU
- rope must make one sucessful rotation around athlete per one jump

S2OH
- barbell starts in front rack
- bar must restum to front rack between each rep
- can shoulder press, push press, push jerk, or split jerk  
- rep is finished with bar locked out OH with knees, hips, and elbows fully extended - arms next to ears, not in front
**NO BOUNCY REPS - FULLY EXT**

For Time

1000m Row Buy-in
9 - 6 - 3
Rope Climbs
DBall Over Shoulder
1000m Row Cash-out

RX/INT(Legged) Scaled (king kongs)

Time Cap: 13 minutes

Row
-Partners cannot help strap in and out
-Partners must rack handled before switching

Leggless Rope Climbs
Each rep starts from the floor. The athlete may reach up or jump up to start the climb. Both feet must touch the floor between reps.
At the top, one hand must touch at or above the target.

Rope Climbs
Each rep starts from the floor. The athlete may reach up or jump up to start the climb. Both feet must touch the floor between reps.
Athletes may use their legs for assistance during the climb.
At the top, one hand must touch at or above the target.

King Kongs
- athlete will start lying on the floor
- athlete will reach up and start pulling themselves up to standing
At the top, one hand must touch at or above the target.
- rep is counted when athlete has lowered themselves back down from standing and they are lying on the floor again

D-ball over shoulder
- ball starts on the ground
- athlete must pick up the ball in one fluid motion from grount to over their shoulder so it ends behind them
- must cross over shoulder, not over bicep

For Time
15min Time Cap

20 Synchro Pull-ups
36 worm Squats

30 Synchro T2B
27 Worm Squats

40 Synchro Pull-ups
18 worm Squats

Synchro Pull-ups
Athletes starts with arms fully extended in a hanging pos
rep is counted when BOTH athletes chins clears a height above the pull up bar at tht same time
*arms must fully extend between each rep*

Synchro T2B
- athletes begins hanging from the bar with arms extended
- the heels must be brougth back behind the upright
- the rep is counted when all 4 feet make contact with the bar, between the hands, at the same time

Worm Squats
Each rep starts with the athletes on the same side of the worm resting on their shoulders
At the bottom, each athletes hip crease must clearly pass below the top of their kness at the same time
**can switch shoulders whenever team pleases, but worm must be all on their left or all on their right
**all athletes face same direction

0:00-6:00 (Max Hang Snatch)
6:00-12:00 (Max Hang Clean)

**Bar starts empty at 3-2-1 go
*can help eachother load bar
*one Men's and one Women's bar will be out
*must have collars on outside of weights
*announce weight to judge

Hang Snatch
-must deadlift the bar from floor to full extension before starting the rep
-hang can be anywhere from hip to knee
-must be one fluid motion to overhead
-rep is counted when athlete is standing at full extension and judge calls "down"

-ANY style hang snatch is allowed EX power or squat snatch

Hang Clean
-must deadlift the bar from floor to full extension before starting the rep
-hang can be anywhere from hip to knee
-must be one fluid motion to shoulders
-rep is counted when athlete is standing at full extension with elbows in front of the bar and judge calls "down"

-ANY style hang clean is allowed EX power or squat snatch

For Time
Time Cap: 15min

60 Cal Bike
21 Worm hang cleans
60cal Bike
15 worm hang cleans
60 cal Bike
9 worm hang cleans

male/female pairs - 2 bikes, 60 calories each bike

Assault Bike
-work in M/F pairs
-must complete with partner they started with
-Both Bikes must accumulate 60 cals each
-can switch with partner as desired
-cannot start on worm until both bikes are done

Worm Hang Cleans
-Worm must start from the floor
-Athletes must deadlift worm to full extension before starting their hang clean
-Worm must stay above ALL 4 athletes knees when attemping the clean
-A worm hang clean rep is completed when the worm is on ALL 4 teammates shoulders and standing at full hip extension

or Time
Time Cap: 20 minutes

10 worm deadlifts
12 rope climbs
20 synchro lateral worm burpees
9 rope climbs
30 worm deadlifts
6 rope climbs
40 synchro lateral worm burpees
3 rope climbs
50 worm deadlifts

Worm Deadlifts
-Starting on the floor, the worm is lifted until the hips and knees reach full extension with shoulders behind the worm - of all athletes
-All teammates are on the same side of the worm
-All teammates must be standing at full extension simultaneously to complete the rep
-Straddling the worm is not allowed

Synchro Burpee over the worm
-Two athletes on either side of the worm, facing the worm to start
-All athletes chest and thighs must touch the ground at the same time
-Athletes can get down and up from burpee however athlete would like
-All athletes must jump over the worm with a two foot take off
-All burpees must be done laterally over the worm
-If a no rep occurs the entire team must repeat the full movement on the correct side of worm

Rope Climbs
-Each rep starts from the floor. The athlete may reach up or jump up to start the climb.

-Both feet must touch the floor between reps.
-Athletes may use their legs for assistance during the climb.
-At the top, one hand must touch at or above the knot of the rope.