GRIT

Teams of 4

For Time: 15 min Time Cap

200 Double Unders (Shared)

60 Synchronized Front Squats 95/65

50 Synchronized Toes to Bar

40 Synchronized Snatches 95/65

300ft Synchronized Single DB Overhead Walking Lunge 50/35#

20 Synchronized Pull-ups 

* One athlete working at a time during the "SHARED REPS" movements. No minimum requirements.

* Only 2 athletes working at a time during SYNCHRONIZED movements and the other two athletes will be tagged at the starting mat. No minimum requirements.

* Any style snatch is acceptable from the floor (power or squat).

* The arm can be bent during the walking lunge as long as it is above the head. 

For Time with a 7 min time cap

50 Cals on Assualt Bike (Shared)

20 Synchronized Thrusters (115/80#)

10 Synchronized Pull-up Complex (1 rep = 1 pull-up + 1 Chest to bar pull-up Unbroken)

Sprint back to mat

Score: Time stops when entire team touches start mat.

*Break up cals on AB anyway team wants.

*Thrusters must be at the bottom together as well as locked out overhead

For Time with a 7 min time cap

75 cals on Assualt Bike (Shared)

20 Team Synchronized Thrusters (95/65), (75/55)

10 Team Synchronized Burpees over one bar. 

Score: Time stops when entire team touches start mat.

* Break up cals on bike anyway the team wants.

* All 4 teammates will have a bar loaded at the required weight and perform synchronized thrusters. 

*Teams of four face inward in pairs for thrusters.

*Teams of four share one bar for burpees.

*Thrusters must be at the bottom together as well as locked out overhead.

For Time 8 min time cap

2 Person gurney carry (2x95/65)

20 Get overs box with sandbag (100/75), (75/50) shared

2 Person gurney carry (2x95/65)

*Gurney carry is using 2 barbells loaded to division/gender weight.

*Get overs will be over a stack of boxes and reps can be shared.

*Two people at a time must be carrying the barbells in a hanging position.

*Athletes can rest whenever by placing the barbell on the ground. 

*Two athletes must remain on the start mat and must be tagged to switch for the carry. 

For Time 8 min time cap

2 Person gurney carry (2x115/85)

10 Get overs box with sandbag (150/100) shared

2 Person gurney carry (2x115/85)

*Gurney carry is using 2 barbells loaded to division/gender weight.

*Get overs will be over a stack of boxes and reps can be shared.

*Atheltes can hold the bar on the fat or small ends.

*They may rest anytime by putting the bar on the ground. 

*Two people at a time must be carrying the barbells in a hanging position. 

For Time: 12 min time cap

Athlete 1

9-15-21

Deadlift (225/155)

Synchronized Bar Facing Burpees

Athlete 2 

21-15-9 

Deadlift (225/155)

Synchronized Bar Facing Burpees

Score: The time stops after both athletes return to start mat after completing second set of Synchronized bar facing burpees.

* RX athletes may stay together the entire time but not share the deadlifts. 

* Athlete will advance the bar to each station 9 then 15 then 21 to perform movements.

*Burpees will be counted once the athletes have touched hands under the barbell while their chest is on the ground on either side of the barbell.

Part A: 6 minutes to complete 

For Time: 

1K row (500m / teammate)

Score: Total time for both members of the team to complete 1K row including transitions.

At the 6 minute mark teams will transition to Part B

Part B: 6 minutes to complete

1-rep max Complex combine weight for both teammates.

*Complex = Clean + Hang Clean + Front Squat + Shoulder to overhead.

Score: Total weight combine for both teammates lifts. 

- Each person will Row 500m. Total time, including transition will be added up for Part A team score.

- Teammate must stop pulling at 500m. Roll over meters are allowed. 

-  Teams can choose any order during the row and lift.  

- Barbell can be loaded prior to the start. 

- For the clean and hang clean, any style clean (power or squat) is allowed.

- The teammate can help change weights 

- Teammates can perform as many complex attempts as they want within the 6 minutes. 

Part A: 6 minutes to complete 

For Time: 

1K row (500m / teammate)

Score: Total time for both members of the team to complete 1K row including transitions.

At the 6 minute mark teams will transition to Part B

Part B: 6 minutes to complete

1-rep max Complex combine weight for both teammates.

*Complex = Clean + Hang Clean + Front Squat + Shoulder to overhead.

Score: Total weight combine for both teammates lifts. 

- Each person will row 500m. Total time, including transition will be added up for Part A team score.

- Teammate must stop pulling at 500m. Roll over meters are allowed. 

-  Teams can choose the order during the row and lift.  

- Barbell can be loaded prior to the start. 

- For the clean and hang clean, any style clean (power or squat) is allowed.

- The teammate can help change weights.

- Teammates can perform as many complex attempts as they want within the 6 minutes. 

- If Athlete has started the lift prior to 6 min cap, the athlete can complete lift. 

For Time: 12 min Time Cap

200 Double Unders Shared

50 Synchronized Toes to Bar

40 Snatches Shared (115/85)

30 Synchronized Pistols

200ft Double DB Overhead Walking Lunge Shared (50/35)

10 Synchronized Bar Muscle-ups

* Any style snatch is acceptable from the floor Power or Squat.

* 200ft OH walking lunge is broken up into 4x50ft unbroken segments.

* The arm can be bent during the walking lunge as long as it is above the head.