Kootenay Cup Event 1 hosted by Fernie Mountain Fitness and Athletics

Round 1 - 

5  Snatch  55/75

4 Snatch  65/95

3 Snatch 75/105

Top 5 times move to round 2 

Round 2 -For time 

4  Snatch 75/105

3  Snatch 85/115

2 Snatch 95/135

Top 3 Time move to Round 3 

Round 3 - For time 

3 Snatch 95/135

2 Snatch 105/155

1 Snatch 115/175

Best times win 

This workout has 3 rounds.   After the 3, 2, 1, go,  the first team will proceed to the first barbell.  Each team will have 1 minute to complete the designated reps at three different weights.  Your score for this workout is the time to complete the designated reps at all three barbells and cross the finish line. You will be working side by side with your partner so your score will be your combined time. 

The top five times from the first heat will move on to the next round which will also have a one minute time cap for each team to finish the 3 barbells and cross the finish line.  There will be a two minute rest to allow time to reset barbells after each round. Again, there will be a two minute rest and then the top three teams from round two will move onto the final. The final round will have also have a 1 minute time cap. Fastest time wins.

2 min AMRAP- 

Double Unders (RX and Masters) 

Single Unders (Scaled) 

1 min Transition 

2 min AMRAP- 

Ring Muscle ups (RX) 

CTB (Masters)

Pull ups (Scaled)

1 min Transition 

2 min AMRAP- Alt. Pistols (RX),Alt. TGU 35/50  (Masters), Alt. TGU 25/45 (Scaled)

1 min Transition 

2 min AMRAP- Alt. Sand Ball Cleans over the Shoulder 80/100 (RX),50/80 (Masters) 50/80 (Scaled) 

1 min Transition 

Athletes will start at a designated station. With one partner working at a time, athletes will perform as many reps as possible in the two minutes with one minute rest before moving on to the next station.  If an athlete is unable to complete a movement their partner can complete as many reps as possible and that will be the total score.   

Event 2- Intermission Skill Work 

2 min Max Double Unders or Single unders 

1 min Rest 

2 min Max Med Ball Cleans over the shoulder14/20 20/30 

1 min Rest 

2 min Max Pull ups 

1 min Rest 

2 min Max Ninja Jumps 

1 min Rest 

1 Partner working at a time for max reps 

Kids 

Event 1 

For time; 

50 Single skips - Each 

50’ Walking Lunges- No added load 

50’ WheelBarrow- Each 

50 Single Skips - Each 

RX
For time; 

15-12-9 

Synchro Thrusters 65/95 

Synchro Pull ups 

9-12-15 

Synchro Thrusters 65/95 

Synchro Toes to Bar 

*12 min Time Cap 

SCALED
For time; 

15-12-9 

Synchro Thrusters 55/75 

Synchro Jumping Pull ups 

9-12-15 

Synchro Thrusters 55/75 

Synchro Hanging leg raises (Heels above hips) 

*12 min Time Cap 

MASTERS
For time; 

15-12-9 

Synchro Thrusters 55/75 

Synchro Pull ups 

9-12-15 

Synchro Thrusters 55/75 

Synchro Toes to Bar 

*12 min time cap 

At 3,2,1 go athletes will pick up the barbell and complete 15 synchro thrusters with both athletes locking out at the top together.   For the synchro pull ups both athletes' chins must go over the bar at the same time.  The same will continue for the rounds of 9 and 12.  For the synchro toes to bar both partners must touch both feet at the same time.  The same will continue for the rounds of 12 and 15.  This workout is for time. 

50 Cal Assault bike- (Shared) 

50’ Front Rack Walking Lunge (Each) 85/125 (tie break after walking lunge)

50’ HS Walk (Each) 

50 Cal Assault Bike (Shared)