CrossFit Cibolo's 6th Annual In-House Competition **MEMBERS ONLY**

Dynamic Duo
12min AMRAP
8 pull-ups (8 jumping pull-ups)
10 Synchro Burpees(6 synchro burpees)
12 Dumbbell Thrusters (50/35)(35/25)
14 Alternating Dumbbell Snatches (50/35)(35/25)
16 DB Goblet Squats (50/35)(35/25)

Straight into 2 min max rep gymnastic movement of your choice:

Muscle ups = 5 reps each
C2B = 3 reps
Pull up = 2 reps
Jumping pull up = 1 rep
***2 scores
 

Athletes will work on this WOD together and may split it up any way they'd like.  There will not be a minimal work effort required by partners.  The pull ups must start in a full dead hang.  The athlete may perform strict, butterfly or kipping pull-ups.  The chin must go OVER the bar to be counted as a rep.  If the athlete is performing jumping pull ups, the bar should be at least six inches above the top of the athlete’s head when he or she is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower his or her body so the arms are fully extended. At the top, the chin must clearly come over the bar. 

Burpess will start in a standing position and both athletes must have their CHESTS on the ground at the same time before jumping or standing back up to the standing postition.  No jump is required, but both athletes must come to a full standing position at the top.  MUTED HIPS will be considered a no rep - stand ALL THE WAY UP!!!!

DB thrusters will be performed with 2 dumbbells. DBs must be resting on the athletes shoulders as the go from a full standing position to a full squat - hips below parallel- straight back up into a standing postion where they will use that momentum to drive the DBs up in to a full press with a full lockout - elbows next to your ears without any bend and body at full extension.  This is one fluid moment - not stopping or jerking allowed. 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground and then be lifted overhead in one motion. Touch-and-go is permitted. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. 

The dumbbell squat with start in a full standing locked out position with the db in front of the body.  The athlete must keep both hands on the db at all times by holding one or both heads of the db in front of their chest.  They will then go into a full squat position where the hips will go below parallel and then back to a full standing locked out position. MUTED HIPS WILL COUNT AS A NO REP - LOCK IT OUT. 

If the dumbbells are dropped at any time, that is a FIVE burpee penalty. 

Maximal Effort
16min Time Cap

For Max Load:
1 - 8 Min Time Cap:
- 1-Rep Max Front Squat
- Both partners work to find their 1-rep max front squat. Alternate attempts, building up in weight. You can take as many attempts as you want within the 8 minutes, but only your heaviest successful lift counts.

**Rest 2 minutes**

2 - 6 Min Time Cap:
- 3-Rep Max Power Clean
- this time for a 3-rep max power clean. Alternate attempts and build up in weight. Only the heaviest successful 3-rep set counts for each partner. The barbell may not rest on the ground and the hands may not come off the barbell.
Scoring:
- The team score is the sum of each partner’s heaviest front squat and heaviest 3-rep power clean.

You will both work on the lifts together (you go, I go).  You do not have to go in any order, but you do have to announce your weight to the judge BEFORE you perfom the movement on both lifts.  The lift can be completed if the bar is in movement before the time is called (this will not extend your 2 min rest).

The front squat must be taken from the rack and the athlete must squat down with their hips below their knees (below parallel) and then stand the bar all the way back up to full extension with hips and knees fully extended at the top in line with the shoulders. 

The 3-rep power clean will start from the ground and cannot be touched until you hear go.  You will then perform your power clean from the ground.  The bar must be recieved in a power postion and not in a squat.  Once the bar is recieved, the athlete must come to a complete standing position with knees and hips at full extension in line with the shoulders and elbows in front of the bar.  This is a 3-rep max, so you will perform this two more times with the same standards and your hands cannot come off of the bar.  You may not readjust your hands on the ground.  This is touch and go and will be considered a no-rep for ANY pausing on the ground. 

Both lifts will be added together from both athletes for the overall score. 

Straight into 2 min max rep gymnastic movement of your choice:

Muscle ups = 5 reps each
C2B = 3 reps
Pull up = 2 reps
Jumping pull up = 1 rep
***2 scores

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 

The chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. 

For the chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. 

For the jumping pull-up, the bar should be at least six inches above the top of the athlete’s head when he or she is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower his or her body so the arms are fully extended. At the top, the chin must clearly come over the bar. 

Sprint & Switch

10min AMRAP

Partners alternate between running and exercises.

One person runs while the other does the exercises. Switch after each round.

200m Run
- Partner A runs 200m while Partner B performs:
10 Deadlifts (185/135)(135/85)
Switch roles:
- Partner B runs 200m while Partner A performs:
10 Deadlifts (185/135)(135/85)
Continue alternating rounds for 10 minutes.

Score is total rounds performed by each athlete combined. Run is equal to 2 reps (1 rep/100m) If you don't complete a full 100m when the time is out, the rep will not be counted. 
 

At the sound of 3,2,1 GO Partner 1 will begin thier 200m Run.  The athletes will leave from their deadlift station to their designated cone and back.  Partner 2 will begin their deadlifts.  You may not bounce the bar off the ground. You must have a control descent and then back up to a full locked out postition (knees and hips) with the shoulders BEHIND the bar at the top of the movement.  You may drop the bar, but you must wait till it is not moving or bouncing to pick it back up.  Athletes may not switch to the run/deadlift until both athletes have completed their full run/deadlift reps.