Raz'N Health Fitness Festival

For time with a 6 minute time cap:

4 Rounds
4 Deadlifts
8 Double Dumbbell Hang Clean & Jerk
4 Deadlifts
4 Double Dumbbell Hang Clean & Jerk
4 Deadlifts

Athletes must switch who is deadlifting and who is performing hang clean & jerks each round. 

RX Men: x2 50lb dumbbells; 275lb barbell
RX Women: x2 35lb dumbbells; 185lb barbell
Scaled Men: x2 35lb dumbbells; 225lb barbell
Scaled Women: x2 25lb dumbbells; 155lb barbell

Score: Time

At 3, 2, 1, GO, athlete 1 will perform 4 deadlifts, then athlete 2 will perform 8 double dumbbell hang clean & jerks, then athlete 1 will perform 4 deadlifts, then athlete 2 will perform 4 double dumbbell hang clean & jerks, then athlete 1 will perform 4 deadlifts.  Partners will switch roles and repeat for a total of 4 rounds. 

With a 12 minute running clock:

0:00-4:00:

Minute 1 - A1: Max Rep Double Unders
Minute 2 - A2: Max Rep Weighted Step Up & Overs
Minute 3 - A1: Max Rep Weighted Step Up & Overs
Minute 4 - A2: Max Rep Double Unders

Score: Combined Total Reps

RX Men: 24 inch box; 1 50lb dumbbell
RX Women: 20 inch box; 1 35lb dumbbell
Scaled Men: Single Unders; 24 inch box; 1 35lb dumbbell
Scaled Women: Single Unders; 20 inch box; 1 25lb dumbbell

Directly into "The Goon Total"

At 3, 2, 1, GO, athlete 1 will do a maximum number of double unders in one minute.  At 1:00, athlete 2 will do a maximum number of weighted box step up and overs in one minute.  At 2:00, athlete 1 will do a maximum number of weighted box steip up and overs in one minute.  At 3:00, althlete 2 will do a maximum number of double unders.  At 4:00, athletes will move directly to "The Goon Total".

Against a 9 minute clock:

Minutes 0:00-3:00
250 Foot Shuttle Runs (5 50ft alternating intervals)
25 Front Squats (Partition as needed)
25 Foot Handstand Walk x 2 (Each partner must complete 25 ft)

RX Men: 95lb barbell
RX Women: 65lb barbell
Scaled Men: 75lb barbell, weighted bear crawl x 2 35lb dumbbells
Scaled Women: 55lb barbell, weighted bear crawl x2 25lb dumbbells

Minutes 3:00-6:00
250 Foot Shuttle Runs
25 Front Squats
25 Foot Handstand Walk x 2

RX Men: 135lb barbell
RX Women: 95lb barbell
Scaled Men: 95lb barbell, weighted bear crawl x2 35lb dumbbells
Scaled Women: 65lb barbell, weighted bear crawl x2 25lb dumbbells

Minutes 6:00-9:00
250 Foot Shuttle Runs
25 Front Squats
25 Foot Handstand Walk x 2

RX Men: 155lb barbell
RX Women: 105lb barbell
Scaled Men: 115lb barbell; weighted bear crawl
Scaled Women: 85lb barbell; weighted bear crawl

Score: Reps.  Tie Break Time: Time athletes return to base on the last interval

At 3, 2, 1, GO, athlete 1 will complete a 50 foot shuttle run with a 25 foot 3 point contact turn around.  Then switch with athlete 2.  Continue until five 50 foot increments are completed.  Then athletes will complete 25 front squats, partitioned as needed.  Once the front squats are complete, 1 athlete will perform a 25 foot handstand walk with 5 foot increments.  Once athlete 1 is finished, athlete 2 may start their 25 foot handstand walk.  When athlete 2 completes their handstand walk, both athletes will sprint back to the start.  If time remains, they will rest.  At 3:00, this will begin again but with heavier weights.  Weights will be changed for the athletes. 

For time:

1,000M Run
3,000M Burden Carry (Athletes can switch carrying the burden as they see fit)
1,000M Run

RX Men: 60LB GoRuck Sandbag
RX Women: 40LB GoRuck Sandbag
Scaled Men: 40LB GoRuck Sandbag
Scaled Women: 30LB GoRuck Sandbag

The workout will get two scores.  The time for each athlete is a score. 

At 3, 2, 1, GO, athletes will start behind the runner starting arch.  Both athletes will run approximately 1,000 meters.  The team will have to then run an additional 3,000 meters sharing a burden, switching as needed.  Burden must be carred by one athlete at a time.  No dragging of equipment allowed.  Runners are not allowed to move onto the next section of the vent until both athletes are together.  At the end of the 3,000 meter burden run, the athletes will sprint 1,000 meters to the finish line. 

Directly following Lucy Quipment: 

4:00-12:00 Minutes

A1: Hang Snatch + Snatch

A2: Hang Clean + Clean + S2OH

Score: Combined Heaviest Lifts

At 4:00, athlete 1 will establish a max deadlift + hang snatch + snatch.  Athlete 2 will establish a max deadlift + hang clean + clean + shoulder to overhead.  There is no rules on who can lift when.  Weights can be moved up and down.  Once an athlete has choosen to perform a particular lift they may not switch to the other lift.