Chroma Inferno

For Reps

All movements 2-person synchro

One pair working at a time

Change Pairs as desired, does not have to stay the same pairing through the workout. Athletes can interchange inside pairs as desired

AMRAP in 20 minutes:

40/60 Bar Muscle-Ups
15 Double Box Burpee Get Overs (40/48 inch)
60 Handstand Push-Ups
15 Double Box Burpee Get Overs (40/48 inch)
60 Chest-to-Bar Pull-Ups
15 Double Box Burpee Get Overs (40/48 inch)
60 Pistol Squats (must be completed 5 per leg at a time)
15 Double Box Burpee Get Overs (40/48 inch)

In remaining time:
Max rep Ring & Bar Muscle-Ups (1 athlete on rings, 1 athlete on bar synchro)

All 9 teams on the floor at once. Athletes must be nominated for their lift PRIOR to starting

Each athlete tackles their own lift, adding weight every round

Workout Flow:

Athlete 1

E2MOM for 12 mins(6 Rounds):
5 Hang Snatches 
 35kg + 5kg each round (Weights: 35-40-45-50-55-60)
 50kg + 10kg each round (Weights: 50-60-70-80-90-100)

5min reset after last round

Athlete 2

E2MOM for 12 mins (6 Rounds):
3 Hang Clean & Jerks 
 55kg + 5kg each round (Weights: 55-60-65-70-75-80)
 80kg + 10kg each round (Weights: 80-90-100-110-120-130)

5min reset after last round

Athlete 3

EMOM for 10 mins (10 Rounds):
1 Snatch 
 30kg + 5kg each minute (Weights: 30-35-40-45-50-55-60-65-70-75)
 40kg + 10kg each minute (Weights: 40-50-60-70-80-90-100-110-120-130)

5min reset after last round

Athlete 4

EMOM for 10 mins (10 Rounds):
1 Clean & Jerk 
 55kg + 5kg each minute (Weghts: 55-60-65-70-75-80-85-90-95-100)
 70kg + 10kg each minute (Weights: 70-80-90-100-110-120-130-140-150-160)

The weight increases after every round, and you can take as many attempts as needed within the time limit. Once you miss a lift you are out for that lift

Scoring: The rank of each athlete in their individual section will be the points assigned to your team totalled together. Less is better

eg: 

Athlete 1 ranks 1st = 1 point

Athlete 2 ranks 8th = 8 Points

Athlete 3 ranks 3rd = 3 Points

Athlete 4 ranks 5th =  5 Points

Team score = 17 Points

Both pairs complete 3 rounds of both sections

All athletes are working at the same time to accumulate the set work for each part.

Work is all shared to accumulate eg Pair 1 only has to 18 squats between them not 18 each athlete. Work does not need to be shared, thus one athlete can complete an entire section such as the handstand walk by themselves while the other is on the erg.

Pairs switch after completing their part & cannot switch until the other pair has completed theirs

Example flow:

Pair 1 starts on Part A, pair 2 on Part B. Both pairs put one athlete on the erg & one athlete on the handstand walks & deadball squats resepectively all working at once. Pairs can switch as desired WITHIN THEIR PAIR to complete the work. If pair 1 finishes Part A first they must wait until pair 2 finishes Part B. Upon both pairs completing the work they switch with pair 1 moving to Part B & pair 2 to Part A. The teams then complete the work again. Round 1 is complete. Switch Parts again to start round 2

3 Rounds For Time 

Part A: Pair 1 

1100m/1000m Bike Erg
18 Deadball Squats 70/50kg

Part B: Pair 2

550m/500m Row Erg
30m Handstand Walk (3.75m minimum distance)

16min cap

Worm Up

*Only one athlete can work on the rope climbs at a time, and the rest of the team must hold the worm to accumulate climbs.

For Time:

9-6-3 Worm Clean & Jerks
9-6-3 Rope Climbs*

15min Cap

Buy out: 30 Synchro Burpee Over Worm (clean & move worm forwards after completion of the repe climbs & every 10 reps of burpees)