CrossFit TMA Spring Fling

Athlete one will start on the rower with their hands behind their back. Athlete two will be standing behind the rower. On the call of 3-2-1-GO athlete one will commence their 21 rowing calories.

Once athlete one has completed their 21 calories they may move forward to commence their 21 deadlifts.

Once athlete one has completed their 21 deadlifts, athlete two may commence their 21 rowing calories.

Once athlete two has completed their 21 calories they may move forward to commence their 21 deadlifts.

The workout will continue in this fashion for the 15 repetitions and 9 repetitions for each athlete.

Once both athletes have completed their 21-15-9 set of calories and deadlifts they both may move forward to commence their MAX dual dumbbell step overs.

*Only one athlete working at a time.

*Athletes may be pre-positioned seated on the rower with their hands behind their back ready to commence their calories once given the all clear from the judge.

*Athlete are NOT to touch their monitor.

*Athletes must remain seated until the alloacted calories are showing on the screen.

*Athletes in the Intermediate division may scale the weight on the deadlift and/or dumbbells, however they will be placed after the teams who complete the workout as written.

The workout will begin with both athletes behind the Echo Bike. On the call of 3-2-1 GO both athletes will move forward to commence there calories*. 

Once the calories are complete both athletes will advance forward to their 30 Synchro KB Swings. Once the KB swings are complete the athletes will advance to the 30 synchro wall balls. Once the 30 wall balls are complete, the athletes will both advance to the rig to commence their 30 synchro C2B or pull ups. The athletes will continue in this fashion until the 20reps and 10reps of KB swings, wall balls and C2B/pull ups are complete.

The athletes will then move back to the Echo bike to finish the workout on their calories. Once the calories are complete the workout is over.

*Calories are allocated as per division standards.

*You can share the Echo bike calories anyhow

*Synchro is at the top of the KB swing

*You may scale the movements in the Intermediate division, however your team will be placed below the teams who complete it as written.

Both athletes begin behind the white tape line. On the call of 3-2-1-GO one athlete will advance to the barbell to commence their 10 repetitions on weight 1.

Once the 10 repetitions have been completed, both athletes may change the weights on the barbell for weight 2.

Once the barbell is set, one athlete may commence the set of 8 repetitions.

Once the 8 repetitions have been completed, both athletes will advance forward to the next barbell and white tape line to complete their 6 repetitions at weight 3.

Once the 6 repetitions have been completed, both athletes may change the barbell to weight 4 and commence their 4 repetitions.

Once the 4 repetitions have been completed, both athletes may change the barbell to weight 5 and commence their MAX repetitions.

*Only one athlete lifting at a time.

*One athlete on the floor, one athlete behind the white tape line

*Athletes must 'tag' each other in and out of lifting.

*You may share the repetitions anyhow.

Both athletes will start in their allocated lane. On the call of 3-2-1-GO both athletes will run around the allocated bollard and run 400m together holding a rope/band.

Once athletes return back into the gym they will run straight to their lane and commence the 60 T2B (advanced) or 60 Knee Raises (intermediate).

Once the T2B or Knee Raises have been completed athletes will move to the wall to commence their 40 Handstand push ups (advanced) or 15 Wall walks (intermediate).

Once the final repetition has been completed your time will be recorded.

*Athletes must run together holding a rope/band.

*Kipping is allowed for the HSPU.

*Knees must raise above hip height for the knee raises.

*Wall Walks are as per open standard.

*Athletes can share the repetitions anyhow.

*J-hooks can be used as a riser.

*Athletes in the Intermediate division may scale the workout, however they will be placed after the teams who complete the workout as written.

After the call of 3-2-1 GO, the athletes will have 3 minutes to complete the allocated ski-erg calories. Once the calories have been completed, the athletes will move forward to complete the 100 double or single unders. Once the double/single unders have been completed, the athletes will move forward to complete max snatches in the remaining time. Once the 3 minutes have elapsed, athletes will rest 1 minute before comencing round 2. This flow will continue until the athletes either complete 75 snatches, or 3 rounds have elapsed (which ever comes first). Time is taken once the last 75 snatch has been locked out over head.

*Athletes may share the calories, double/single unders and snatches anyhow.

*One person will be working, one person will be resting.

*NO Athletes can move forward until the allocated calories per division have ticked over on the screen.

*Athletes are NOT to touch their ski-erg monitor.