The BlackCat Throwdown

For Time: 
1km Run
1km Row
1km Bike 

*both athletes will complete all the work in a relay style*

on 3 2 1 go Athlete A completes 1km Run. Once Athlete A has returned from the run Athlete B goes for a 1km run while Athlete A will start a 1km row. When Athlete B returns from the run they can only start there row once Athlete A has finished. When Athlete A has finished the 1km row they then move on to a 1km bike. Athlete B Follows Athlete A in a relay. The time is taken when both Athletes have finished the 1km Bike. 

For Time: 

6 Shuttle Runs 
1k Row 

*YGIG, split the work however they want*

For Time: 
1km Run
1km Row
1km Bike 

*both athletes will complete all the work in a relay style*

on 3 2 1 go Athlete A completes 1km Run. Once Athlete A has returned from the run Athlete B goes for a 1km run while Athlete A will start a 1km row. When Athlete B returns from the run they can only start there row once Athlete A has finished. When Athlete A has finished the 1km row they then move on to a 1km bike. Athlete B Follows Athlete A in a relay. The time is taken when both Athletes have finished the 1km Bike. 

For Time:

20 Syncro burpees to plate 
Then:

2-4-6-8...and so on of 

Plate G2OH (5kg)

Ab mat Sit ups

Jumping Pull-ups

AMRAP (7min)

Buy in
40 Syncro Burpee to plate. 

Then
2 - 4 - 6 - 8 .... And so on 
Handstand Push-ups 
Toes to Bar 
Chest to Bar Pull-ups 

On 3 2 1 go both athletes will complete 40 syncro burpee to plate. Once 40 reps are complete the athletes will the move on to an accending ladder of three gymnastic movements. These movements are done in a YGIG style which means either athlete can complete the reps. The first round will be 2 reps of each movement with the reps being completed in the order of HSPU then T2B then C2B. Every round after the reps increase by 2 untill the 7min TC. 

AMRAP (7min)

Buy in
40 Syncro Burpee to plate. 

Then
2 - 4 - 6 - 8 .... And so on 
Hand Release Push Ups 
Ab Mat Sit Ups 
Jumping Pull-ups 

On 3 2 1 go both athletes will complete 40 syncro burpee to plate. Once 40 reps are complete the athletes will the move on to an accending ladder of three gymnastic movements. These movements are done in a YGIG style which means either athlete can complete the reps. The first round will be 2 reps of each movement with the reps being completed in the order of HRPU then Sit ups then Jumping Pull-ups. Every round after the reps increase by 2 untill the 7min TC. 

For Distance

3 Attempts for Max Broad Jumps. 

For Max Load

Athlete 1: 3 Attempts at Max Snatch + 3 Attempts at Max Clean and Jerk
Athlete 2: 3 Attempts at Max Snatch + 3 Attempts at Max Clean and Jerk 

On 3 2 1 go all female athletes will go first and have 5 mins to build up to starting weight. At the 5 min mark an interval timer will begin which athletes have 20sec to attempt the lift. The athletes will lift one at a time in a round robin style until all athletes have had 3 attempts. When all athletes have attempted a max snatch they will have 5 min to build to the starting weight for the clean and jerk. Again the interval timer will start and the lifters will lift one at a time. Once all female lifters have finished the male lifters will begin in the same fashion.

For Max Load

Athlete 1: 3 Attempts at Max Snatch + 3 Attempts at Max Clean and Jerk
Athlete 2: 3 Attempts at Max Snatch + 3 Attempts at Max Clean and Jerk 

On 3 2 1 go all female athletes will go first and have 5 mins to build up to starting weight. At the 5 min mark an interval timer will begin which athletes have 20sec to attempt the lift. The athletes will lift one at a time in a round robin style until all athletes have had 3 attempts. When all athletes have attempted a max snatch they will have 5 min to build to the starting weight for the clean and jerk. Again the interval timer will start and the lifters will lift one at a time. Once all female lifters have finished the male lifters will begin in the same fashion.

For Time: 

20 Syncro KB Deadlifts 
30 Syncro Box Step Ups 
20 Syncro Air Squats 

For Time: (10min Time Cap)

20 Syncro Devils Press 

30 Syncro Hang Power Cleans

40 Syncro Thrusters

RX: Double Dumbbell Male = 2x 22.5kg Female = 2x 15kg 

Sacled: Double Dumbbell Male = 2x 15kg Female = 2x10kg 

Teens: Single Dumbbell Male = 1x12.5kg Female = 1x10kg 

On 3 2 1 go the athletes will start with 20 Syncro Devil Press. Both athletes must have their chest on the floor at the same time to begin the rep and finish at full extension overhead at the same time for the rep to count. Once they have finished with the Devil press they then move on to 30 Syncro Hang Power Cleans. The reps start with the dumbbells below the hips and finish in the front rack position with the hips and knees at full extension. The rep is counted when both athletes are syncro at the top. The athletes will then move to 40 Syncro Thrusters. The reps start with both athletes with the weights in the front rack position and squatting to full depth, the rep is counted once both athletes reach full extension overhead.

For Time: (10min Time Cap)

20 Syncro Devils Press 

30 Syncro Hang Power Cleans

40 Syncro Thrusters

RX: Double Dumbbell Male = 2x 22.5kg Female = 2x 15kg 

Sacled: Double Dumbbell Male = 2x 15kg Female = 2x10kg 

Teens: Single Dumbbell Male = 1x12.5kg Female = 1x10kg 

On 3 2 1 go the athletes will start with 20 Syncro Devil Press. Both athletes must have their chest on the floor at the same time to begin the rep and finish at full extension overhead at the same time for the rep to count. Once they have finished with the Devil press they then move on to 30 Syncro Hang Power Cleans. The reps start with the dumbbells below the hips and finish in the front rack position with the hips and knees at full extension. The rep is counted when both athletes are syncro at the top. The athletes will then move to 40 Syncro Thrusters. The reps start with both athletes with the weights in the front rack position and squatting to full depth, the rep is counted once both athletes reach full extension overhead.

For Time: 

30m Sandbag Carry as a pair  
10 Sandbag synchro squats 
2x30m shuttle runs 
10 Sandbag synchro lunges 
2x30m shuttle runs 
10 Ground to shoulder YGIG
30m Sandbag carry as a pair 
10 Rope climb YGIG
Finish standing on box

Rx= 1x60kg Sandbag + 1x40kg Sandbag 
Scaled- 1x40kg Sandbag + 1x20kg Sandbag, Rope pull to standing 

For Time: 

30m Sandbag Carry as a pair  
10 Sandbag synchro squats 
2x30m shuttle runs 
10 Sandbag synchro lunges 
2x30m shuttle runs 
10 Ground to shoulder YGIG
30m Sandbag carry as a pair 
10 Rope climb YGIG
Finish standing on box

Rx= 1x60kg Sandbag + 1x40kg Sandbag 
Scaled- 1x40kg Sandbag + 1x20kg Sandbag, Rope pull to standing