The Old Man CrossFit Championship 2019

For time:

RX

30 synchro toes-to-bars

40 synchro alternating single-arm dumbbell snatches @ 22,5/15

50 synchro weighted box step-overs @ 24"/20”
(Partner A: 2 x 22,5/15kg dumbbells; Partner B 2 x 24/16kg kettlebells)

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars

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Scaled

30 synchro hanging knee-raises

40 synchro alternating single-arm dumbbell snatches @ 15/10

50 synchro weighted box step-overs @ 24"/20”
(Partner A: 2 x 15/10kg dumbbells; Partner B 2 x 16/8kg kettlebells)

40 synchro single-arm dumbbell snatches

30 synchro hanging knee-raises

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Tie-Break

Number of reps completed in 15 minutes

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Movement Standards

Synchro Toes to Bars

Athletes must go from a full hang. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. All four feet must come into contact with the bar at the same time, inside the hands.

Synchro Single-Arm Dumbbell Snatch

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, ONLY ONE head of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. 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. Athletes may only switch hands once the working hand passes below the level of the eyes.

If one athlete reaches lockout before the other, he or she may hold the lockout position until the second athlete reaches lockout.

Synchro weighted box step-overs

The weighted box step-over starts with both athletes on the same side of their respective boxes, one with two dumbbells and the other with two kettlebells in hand. Athletes may swap dumbbells/kettlebells as they wish, but only before starting a new repetition.

Both feet must touch the top of the box, but there is no requirement to stand tall. Only the athlete’s feet may touch the box.

Each rep is counted when the athletes step down with both feet on the opposite side of the box, where they may begin their next rep.

Synchro hanging knee-raises

Athletes must go from a full hang. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body.

For a rep of the hanging knee-raise to count, both athletes must have their knees above the creases of their hips at the same time.

For Time - Time Cap 10min

500m swimming relay

Athletes start in the middle of their lane.

Athletes are not allowed to touch the lane dividers at any time (only RX). For every second touching the lane dividers athletes receive a 1 second penalty.

Athlete A swimms 25m to the edge of the pool, touches it, and swimms back to the start point.

Athlete A high fives Athlete B.

Athlete B then swimms 25m to the edge of the pool in the opposite direction, touches it and swimms back to the start point.

Score is total time to complete 500m

Tie Break: if after 10' the Team has not completed 500m, the team will be awarded 1 repetition for every fully completed 25m

For Time - Time Cap: 20min

1600m Run

2000m / 1600m Row

1600m Run

Switch every 200m on the run and on the row

Part A:

For Time - Time Cap: 13min

RX

50 Alternating Wall Balls @ 9/6

50 cal Row

50 Burpees over Bar

50 Power Cleans @ 50/35

50 Box Jumps @ 24"/20"

50 Shoulder to Overhead @ 50/35

100 Double Unders

Scaled

50 Alternating Wall Balls @ 6/4

50 cal Row

50 Burpees over Bar

50 Hang Power Cleans @ 35/22,5kg

50 Alternating Box Step-ups @ 24"/20"

50 Shoulder to Overhead @ 35/22,5kg

100 Single Unders

-- 3 minutes rest and then --

Part B:

Time Cap 5min

Partner A: 1RM Clean
Partner B: 1RM Snatch

Women hat a 1.5x factor in this Workout

Both athletes share on bar.

Clean: Power Clean, Squat Clean and Muscle Clean are allowed.

Snatch: Power Snatch, Squat Snatch and Muscle Snatch are allowed.

Score is total weight of the best succesful lift from each athlete.

Time Cap 5min

Partner A: 1RM Clean
Partner B: 1RM Snatch

Women hat a 1.5x factor in this Workout

Both athletes share on bar.

Clean: Power Clean, Squat Clean and Muscle Clean are allowed.

Snatch: Power Snatch, Squat Snatch and Muscle Snatch are allowed.

Score is total weight of the best succesful lift from each athlete.

For Time - Time Cap: 10min

RX

120 synchro Air Squats

90 synchro alternating reverse Lunges

60 Box Jump Overs @ 24”/20”

30 Thrusters @ 50/35 kg

Scaled

120 synchro Air Squats

90 synchro alternating reverse Lunges

60 Box Step Overs @ 24”/20”

30 Thrusters @ 35/22,5 kg