High Seas Classic

12-Minute Time Cap

Teams of 3

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PART 1:

Athletes will complete the following:
    •    12 Burpee Over Dumbbell
    •    12 Alternating Dumbbell Snatches RX(50/35LB) SCALED(35/25LB)
    •    12 Chest-to-Bar Pull-Ups (Pull-Ups for Scaled Division)
    •    100 ft Sled Pull (25 ft segments) RX(205/150LB) SCALED(150/95LB)

Format:
    •    One athlete works at a time.
    •    Each athlete must complete one full round.
    •    Athletes must complete the entire round before switching.
    •    Order is up to the team.

After all 3 athletes have completed one full round, the team advances to Part 2.

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PART 2 – Max Bar Muscle-Ups (Scaled: Chest to Bar Pull-Ups)

With the remaining time on the 12-minute clock:
    •    All 3 athletes may work at the same time.
    •    Reps may be partitioned however the team chooses.

Clock does NOT stop during transition.

For Time: 14 Minute Cap
Teams of 3

RX

90/75 Calorie Row
90 Deadlifts (225/155)
90/75 Calorie Bike

SCALED

75/60 Calorie Row
90 Deadlifts (185/125)
75/60 Calorie Bike

FLOW & FORMAT

Row
    •    One athlete rows.
    •    One athlete hangs from the rig (overhand grip).
    •    One athlete rests.
    •    Athletes may rotate at any time.

If the hanging athlete drops from the bar:
*Team receives a 10-second penalty added to their final time.

Deadlifts
    •    90 total reps.
    •    One athlete works at a time.
    •    Other two athletes may rest.

Bike
    •    One athlete bikes.
    •    One athlete holds a wall sit.
    •    One athlete rests.
    •    Athletes may rotate at any time.

If the wall sit athlete breaks position:
*Team receives a 10-second penalty added to their final time.

12-Minute Running Clock

At each barbell:

Each athlete must complete:

1 Clean + 1 Front Squat

Then team moves to next weight.

If a team cannot complete the lift at a weight:

They may perform max front squats at that weight for remaining time.

RX MEN – 10 BAR LADDER
155 / 175 / 195 / 215 / 235 / 255 / 255 / 275 / 295 / 305 / 315
RX WOMEN – 10 BAR LADDER
105 / 115 / 125 / 135 / 145 / 155 / 165 / 175 / 185 / 195
SCALED MEN – 10 BAR LADDER
115 / 135 / 155 / 165 / 175 / 185 / 195 / 205 / 215 / 225
SCALED WOMEN – 10 BAR LADDER
75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165

10 Minute Cap
Teams of 3 For Time:

RX

30 Handstand Push-Ups
36 Synchro Toes-to-Bar
54 Box Jump Overs (30”/24”)

SCALED

30 Dumbbell Shoulder-to-Overhead
36 Synchro Hanging Knee Raises
54 Box Step-Overs (24”/20”)

FLOW
    •    Teams may partition reps as desired unless marked synchro.
    •    Only two athletes may work at a time on synchro movements.
    •    One athlete works at a time on HSPU / DB Shoulder-to-Overhead and Box Jump Overs.