Fight for Freedom

Athlete 1:  

Athlete 2:

Athlete 3:

Athlete 4:

REMEMBER:  jump rope prior to athlete's switching

“Jeffrey Stark” - NYFD

Score:  Total Weight

10 minute cap

Each athlete completes a 3 rep max S2OH.  20 Double-Unders required to switch teammates.

Rx:  20 Double Unders

Sc:  40 Single Unders

Flow:

At 3,2,1 go Athlete 1 will complete the required jump rope reps and then load the bar and attempt their lift.  Athlete can attempt as many lifts as desired. Athletes can rotate in to perform a lift however they wish, the only requirement is that in order to switch the new athlete must complete the jump rope before attempting first lift or touching plates/barbell.  

Each athlete’s successful max lift will be recorded and added to the total team score.  Bar will be cleaned from the floor and then any variation of a shoulder to overhead is acceptable (strict press, push press, push jerk, split jerk).  

Note:  if any OH rep is failed the athlete must start over (return BB to ground).

FAQ:

Q:  Is any order required?   

A:  No athlete order required.  

Q:  Can teammates help load the barbell?

A:  No. 3 athletes will remain on the starting mat at all times and there will be 1 working athlete.   The working athlete can load and change any barbell however they wish after jump rope reps are completed.   The athlete can load the barbell for the next athlete.

Q:  If I fail a lift do I need to do the jump rope again before I try a 2nd attempt?

A:  No. Once you are tagged in and leave the starting mat you must perform the jump rope before you lift or load the barbell.   Once you complete the jump rope you are not required to perform any additional jump rope unless you tag out and then are later tagged back in.  

Q:  How will the station be setup?

A:  Athletes will jump rope in between two barbells setup for each team.  There will be a 35# barbell on one side and a 45# barbell on the other side.  

Pair 1 (M/F)

500 m Row: ______

7 Synchro Thrusters and 3 Synchro Burpees over Bar:

Pair 1 Total Rounds Plus Reps:_________

Pair 2 (M/F)

500 m Row: ______

7 Synchro Thrusters and 3 Synchro Burpees over Bar:

Pair 2 Total Rounds Plus Reps:_________

“Moose” - Army

Score:  Total Reps

12 minute cap (6 minute per M/F pair)

Rx:   115 / 85

Sc:   75 / 45

MF | MF Pairs

500 m row buy-in, remaining time AMRAP 7 synchro thrusters and 3 synchro bar facing burpees over bar. 

6 minutes for each pair

Score:  Total Team Reps

Flow:

At 3,2,1 go one M/F pair will complete a 500 m buy in on the rower.  Upon completing the row the pair will complete an AMRAP of 7 synchro thrusters and 3 synchro burpees over bar in the remaining time.  At the end of time the next M/F pair will start with the rowing buy-in and then the same AMRAP.  

Q:  How are thrusters synchronized?

A:  Thrusters are synchronized at the top of the lift with arms locked out overhead.  

Q:  How are burpees synchronized?

A:  Burpees are synchronized at the bottom on the ground with chest, hips and thighs on the ground at the same time.   

Q:  Can you step over on burpees?

A:  Rx must jump, scaled can step over the barbell.  

Q:  How do we transition between M/F pairs at minute 6?

A:  2nd pair of athletes will remain on starting mat until the first 6 minutes is complete, when clock beeps the next duo can run out to the rower.

Q:  Do we pick which barbell to do the burpees over?

A:  No, all teams will do the burpees over the men’s barbell.  

Q:  Does each athlete need to row 500m for the buy-in?

A:  No, each M/F pair must complete 500m prior to advancing to the thrusters and burpees.  The work can be split in any fashion. One athlete in each pair can complete the entire 500m.

75 Snatches:

Tiebreak Time: _______

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

12 DL ___ 9 Cleans ___ 6 Jerks ___

“Randy” - LA PD and Swat  & “DT” - Air Force

Score:  Total Team Reps (tiebreaker Randy time)

14 minute cap

Randy:  75 snatches

DT:  Amrap of 12 dl, 9 cleans, 6 jerks (over shoulder to other shoulder) with The Serpent

Rx: 95/65 for Randy

Sc:  75/45 for Randy

DT with The Serpent:  45/70/45/70 for both divisions

Flow:

At 3,2,1 go the team will work through a team total of 75 snatches, one athlete working at a time.   Reps can be split up however the team desires. Once complete the team moves to The Serpent.  

With the remaining time the team will complete an AMRAP of Serpent DT which is 12 deadlifts, 9 cleans (from ground), and 6 jerks (serpent OH from one shoulder to the other).  

FAQ:

Q:   Can athletes perform Randy in any order?

A:  During “Randy” 1 athlete will be working and 3 athletes will remain on the starting mat.   Athletes can tag in/out however they wish. Athletes can do any amount of lifts they wish.  

Q:   Do athletes have to face the same direction while working with The Serpent?

A:   Yes. All athletes will face the same direction at all times.   When completing the clean and jerk the team will all be facing the crowd (forward).  

Q:  Can athletes alternate what side they clean The Serpent to?

A:  Yes.  Athletes can clean to right or left but all must be on same side of The Serpent and must be facing the same direction.

Q:  Can we hang clean our first rep of the cleans?   

A:  No. After standing tall on your 12th deadlift The Serpent must touch the floor before it is cleaned to the shoulders for rep 1 of the cleans.  

Q:  Can we grab The Serpent by the straps?

A:  No.   You can pick the sandbag up in any fashion as long as you do not grab the straps.

5 synchro burpees   ________

3 Devils Press ____  22 Alt Lunges ____  19 Squats ____

5 synchro burpees   ________

3 Devils Press ____  22 Alt Lunges ____  19 Squats ____

5 synchro burpees   ________

3 Devils Press ____  22 Alt Lunges ____  19 Squats ____

5 synchro burpees   ________

3 Devils Press ____  22 Alt Lunges ____  19 Squats ____

Time: ______________ 

or Total Reps: ____________

“Will Lindsay” - Army / Special Forces

Relay Style Score:  Time

8 minute cap

3 Devils Press

22 alternating reverse lunges (suitcase hold dbs)

19 goblet squats (with 1 db held as goblet in front of body, 2 hands on 1 head of db) 

Before round 1 and between rounds 2-4 all 4 members of the team must do 5 synchro worm facing burpees over The Serpent.

Rx:  50/35 |  Scaled: 35/20

Worm:  45/70/45 for both divisions (3 teammates hold while 1 works)

Flow:

This is relay style for time.  At 3,2,1 go all 4 athletes will complete 5 synchro burpees over the Serpent.  Once complete, 3 athletes will clean the Serpent to their shoulders. Once serpent is on shoulders, Athlete 1 can proceed to the DBs to complete 1 round of 3 Devils Presses, 22 reverse alt lunges and then 19 squats.   

Athlete 1 will then return to the rest of the team, at that point the team can drop the Serpent and all 4 athletes will complete 5 synchro burpees over the Serpent.  Once complete, 3 athletes will clean the Serpent to their shoulders and Athlete 2 will run to the DB’s to complete 1 round.  

The flow continues until the final athlete finishes and sprints back to the start/finish line.   Each athlete must complete 1 round.  

Penalty:  if the Serpent is dropped, the athlete working must return to the Serpent and the entire team must complete an additional 5 synchro burpees.  The athlete can then resume where he/she left off.

FAQ:

Q:  Is any order required?   

A:  No athlete order required.  Each athlete must complete 1 round.

Q: How are dumbbells held for the lunges?

A:  Suitcase hold with 1 DB in each hand at side.   Lunges will be performed with 2 DBs.

Q:  How can we hold the DB for the squat?

A:  The squat will be done with 1 DB.  This is a goblet squat with a DB, both hands holding one head of the DB in front of the body

Q:  How are burpees synchronized?

A:  Burpees are synchronized at the bottom on the ground with chest, hips and thighs on the ground at the same time.   Rx must do a two foot jump, scaled can step over The Serpent.  

Q:  What is our score if we do not finish?

A:   If you do not complete the workout under the 8 minute cap, each remaining rep will be 1 second added to your 8:00 time.  Team burpees are included in this count.

Q:  Can we grab The Serpent by the straps?

A:  No.   You can pick the sandbag up in any fashion as long as you do not grab the straps.

The 5th "fundraising WOD" will be scored on the event leaderboard and will contibute to 8% of each team's score.  A portion of your registration fee will also go toward the fundraising goal.

Team Fundraising:  each team will create a team fundraising page using the link below. 

Instructions are included with registration: 

https://www.crowdrise.com/o/en/campaign/fight-for-freedom-comp