Frost Fight 3

All divisions will complete the same workout, with the only differences being weights and Burpee reps.

***One score, for time, 10 min Time Cap***

Each team will start with two barbells set to their respective divisions opening weight.

Teams will start by completing 30 Synchro Deadlifts (2 work/1 rest, switch as needed).

Following the completion of the Deadlifts all 3 teammates will perform Syncho Burpees (Number of reps determined by division).

Team will then lighten the bars to the next weight and perform 30 Synchro Power Snatches.

Following the Snatches another round of the Synchro Burpees.

After the Burpees the bars will be lightened again and the teams will proceed with 30 Synchro Thrusters.

Finally, teams will finish with one more set of Synchro Burpees.

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Rx
DL 155/105
PS 135/95
Thruster 95/65
10 Synchro Burpees

Intermediate
DL 135/95
PS 115/80
Thruster 75/55
8 Synchro Burpees

Scaled
DL 105/75
PS 95/65
Thruster 65/45
6 Synchro Burpees

*All barbell movements are 2 work/1 rest. Split as desired.
*Synchro Burpees are all three members.
*Barbell movements only need to Sync at lockout.
*Burpees only need to Sync at the bottom. Chest and thighs all on the floor at the same time.
*Teams may not receive assistance changing barbell weights.

All divisions will complete the same workout, with the only differences being WB weight and required ski calories.

One score, the time that both components are completed.

For time, 7 min Time Cap

Teams must simultaneously complete 150 wallballs (to a squat depth target, see notes below) and the prescribed number of calories on the Ski Erg. Work may be broken up any way.

Rx
20/14# WB - 80/65 cal

Intermediate
20/14# WB - 70/55 cal

Scaled
14/10# WB - 60/48 cal

- Wallballs will be performed to the normal 10/9’ height standard but also squatting to contact with a box to ensure uniform squat depth. Athletes under 6’1” will squat to a 12” box. Over 6’1” to a 14” box. This standard will be for all divisions.
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*** The score for the floater is the time that both components are finished.

Finals Event - Top 4 in Each Division - Details TBD

All divisions will complete the same workout

Two separate scores

12 minute clock

Minutes 0:00-4:00
Partner 1 Rows for max calories
Partner 2 Starts in the rest/complex warm up box
Partner 3 Builds to a max weight Barbell Complex

Minutes 4:00-8:00
P1 Goes from Row to Rest
P2 Goes from Rest to Complex
P3 Goes from Complex to Row

Minutes 8:00-12:00
P1 Goes from Rest to Complex
P2 Goes from Complex to Row
P3 Goes from Row to Rest

The Wampa Barbell Complex is:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Clean
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*** The score for 2A is the Total Calories rowed for the team
*** The score for 2B is the Total of all partners heaviest completed Complex
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-Complex must be performed unbroken, hands may not come off the bar and you may not rest with the bar on the ground.
-Rowing partner may not continue to row past their time window
-Rest/Warm Up Station will have a Barbell and access to plates
-Rest/Warm Up partner may assist Complexer with loading and unloading
-Complex barbell must be started before the end of their time window. They may finish after the time expires but the next Complexer may not start until they finish and that will lead to dead time on the rower as well.

All divisions will complete the same workout

Two separate scores

12 minute clock

Minutes 0:00-4:00
Partner 1 Rows for max calories
Partner 2 Starts in the rest/complex warm up box
Partner 3 Builds to a max weight Barbell Complex

Minutes 4:00-8:00
P1 Goes from Row to Rest
P2 Goes from Rest to Complex
P3 Goes from Complex to Row

Minutes 8:00-12:00
P1 Goes from Rest to Complex
P2 Goes from Complex to Row
P3 Goes from Row to Rest

The Wampa Barbell Complex is:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Clean

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*** The score for 2A is the Total Calories rowed for the team
*** The score for 2B is the Total of all partners heaviest completed Complex

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-Complex must be performed unbroken, hands may not come off the bar and you may not rest with the bar on the ground.
-Rowing partner may not continue to row past their time window
-Rest/Warm Up Station will have a Barbell and access to plates
-Rest/Warm Up partner may assist Complexer with loading and unloading
-Complex barbell must be started before the end of their time window. They may finish after the time expires but the next Complexer may not start until they finish and that will lead to dead time on the rower as well.

EVENT 1A and 1B will run on a continuous 15 Min clock

0:00-9:00

For Time

15-12-9
Rx
BMU
Devils Press 50/35s
After each set of DP 50 DUs

Int
C2B
Devils Press 50/35s
After each set of DP 50 DUs

Scaled
Pull Ups
Devils Press 35/20s
After each set of DP 100 SUs

*** The score for 1A is the time finished. Rest until the 9:00 mark.

-All work may be split between all 3 team mates.
-If a team is timecapped we will add 1 sec for every unfinished rep to determine a score.
-In the event there are Scaled teams in which no teammate can do a Pull Up there will be a scaled option. However those teams will finish below teams doing the workout as prescribed.

Min 9:00-11:00

Partner 1 - max cal Echo Bike

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Min 11:00-13:00

Partner 2 -

Rx - max HSPU

Intermediate - HSPU to a full abmat

Scaled - Push Ups to a barbell set up 6 inches off the ground in the rack (must touch chest to the bar)

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Min 13:00-15:00
Partner 3 - max Burpee Box Jump Overs 24/20 all divisions - Scaled can step over

*** The score for 1B will be the total of the Bike Cals, HSPU/PU and BBJO.