Southern Crown 2s

15 Min cap

3 Rounds of

300m Run Together

6 Rounds of Cindy (Split)  – 5 Pullups (Scaled sit ups), 10 Hand-Release Push Ups (Scaled - may be on kness), 15 Air Squats

Int/Masters 35-44: 250m run

ScaledMasters 45+: 200m run

Workout Description

At 3, 2, 1 go the Athletes will run behind the Rig and around the competition floor and head out the door and run around the course.  They will come back in behind the rig in their lane and complete 6 rounds of 5 Pull Ups, followed by 10 Hand Release Push Ups followed by 15 Air Squats.  They will then run back behind the rig, around the comp floor and out the door to complete another run circuit.  After they have run back in and completed the next set of 5 Pull Ups they will move to the second line to complete the Hand Release Push Ups and Air Squats.  They will continue to move between the rig and the second line to complete the 6 rounds before completing the 3rd run.  After they have run back in and completed the next set of 5 Pull Ups they will move to the 3rd line to complete the Hand Release Push Ups and Air Squats. They will continue to move between the Rig and the 3rd marker until 6 rounds of Cindy have been completed.  At the Completion of the final Air Squat both Athletes must run across the line for their time to be taken.

This workout is scored on time taken or reps completed before the time cap.

Movement Standards.

All Athletes must run in the direction indicated and ensure they run around the bollards.  Any deviation of this will result in a time penalty.  The chin must break the plane of the pull up bar for the rep to count.  Any type of Pull Up is acceptable for Elite and Intermediate.  Scaled Athletes must perform sit ups.    Chest must touch the ground in the Hand Release Push Up with the hands released off the ground.  The rep is credited when Athlete has pressed back out reaching full extension of the arms.  Scaled Athletes may perform Hand Release Push Ups on their Knees.  The Athlete must Squat below parallel for the Air Squat to count.  The rep is credited when the Athlete reaches full extension at the top with hips and knees fully extended.    

The rounds for Cindy may be split as you like as long as each athlete completes one full round.  You may not split reps within a round.

The non working athlete my wait at the pullup bar to begin thier round after the working athlete has completed the airsquats. They will begin at the judges signal. In the 3rd set of 6 rounds of Cindy the athlete that completes their final round first must go to the finish line and wait for Athlete 2 to complete their final round and run across the finish line where time will be recorded.

12 min cap

You go/I go - 6 Rounds

Tyre Flip x 1 length

10 Box Jump Overs 24”/20”

12/8 Bar Muscle Ups

10 Box Jump Overs 24”/20”

Tyre Flip x 1 length

Variations

Intermediate/Masters 35-44/45+ – You go/I go

Box Height 24”/20”

12/8 Chest to Bar Pull ups (Masters 45+ - Pull Ups)

Scaled

4 Rounds – both partners working at same time

Tyre Flip x 1 length together

10 Box Step Overs 24’/20’ Split

15 Ring rows Each (30 total)

10 Box Step Overs 24”/20” Split

Tyre Flip x 1 length together

Workout Description

Both Athletes start at Chess Piece.  At 3, 2, 1 go Athlete 1 will perform Tyre Flips to designated line or reps.  They will then move to the Box and perform 10 Box Jump Overs.  They will then move to the Rig and perform required amount of Muscle Ups/Chest to Bar/Kipping Pull Ups.  They will then go back to the Box and perform 10 Box Jump Overs before Flipping the Tyre back over the designated line or reps at which point they will tag their partner to start their round. 

Scaled athletes will share each round for a total of 4 rounds.  They will Tyre Flip together (or alternating) over designated line or reps, do 10 Box Step Overs - split, each do required 15 each, Ring rows, do Box Step Overs – split before jointly flipping the Tyre back over designated line or reps. They must both touch the bollard before beginning the next round.  

Movement Standards

Tyres must stay in your lane.  Failure to control your tyre where it falls outside of the lane will result in repeating that rep from within the lane.

Chest must touch the bar for CTB rep to count. Int/ Masters 35-44

Chin must be over the plane of the Pull Up Bar for the Rep to count. masters 45+

Scaled athletes must perform Ring rows. Begin with a dead hang from the rings with arms fully extended and feet over line on floor. Maintain a straight body. Pulling up with the chest meeting the ring.

Scaled athletes must both be on same side of tyre to share flips.  They can alternate Flips or both Flip together. Tyres must be flipped for complete length (or Reps) to count 1 rep.

8 min cap

21-15-9 Synchro Double Dumbbell Thruster (22.5/15kg) /Barbell Thruster (60/40)

9-6-3 Seated Rope Climb 

HSW 10m out and then 10m back after first and second round. Each Athlete one at a time (10m must be unbroken)

After the final set of Seated Rope climbs the athletes will each HSW to finish line (10m). 

Variations

Intermediate/Masters 35-44

Dumbbell weights 22.5/15, Barbell weight 45/35

Normal Rope Climbs, two hands on rope to start.

HSW 10m (in 2.5m increments if wanted) only 5m at the end Or one athlete can do Bear crawl pushing a 10kg deadball 20m (10m out - 10m back)

Masters 45+

Dumbbell Weights 15/10, Barbell Weight 40/30

Normal Rope Climbs

Bear Crawl pushing 10kg Deadball 20m (10m out - 10m back)

Scaled

Dumbbell weights 15/10, Barbell weight 40/25

Deadmans

Bear Crawl pushing 10kg Deadball 20m (10m out - 10m back)

Workout Description

At 3, 2, 1 go both Athletes will run to the Dumbbells/Barbell and perform 21 Synchro Thrusters.  They will then move to the Rope and perform 9 Seated Rope Climbs split as they like.  They will then begin their HSW one at a time.  Athlete 2 must wait for Athlete 1 to return with both hands over the line before they can start.  Once Athlete 2 is back they will then perform 15 Synchro Thrusters followed by 6 Seated Rope Climbs split.  Then HSW again.  Then 9 Synchro Thrusters followed by 3 Seated Rope Climbs split.  Once finished they will each HSW to the finish line.  They may go at the same time to the finish. 

Movement Standards

For Thrusters the hip crease must be below the knees at the bottom of the rep.  The Dumbbells or Barbell must be locked out overhead with knees and hips fully extended for the rep to count. This must be one fluid movement.  The Synchro is at the top of the rep.

The Seated Rope climb starts with the athletes seated on the ground.  Once they get up the rope high enough to grapple with their feet they may do so.  For Intermediate athletes they must start standing but may not jump, both hands must be on the rope.  Scaled Athletes will perform Deadmans.  From the lying position, hips must come off the ground before any movement of the hands.    

HSW for Elite Athletes must do 5m unbroken. If they drop down they must restart behind the line.

Intermediate/Masters Athletes may drop down every 2.5m. If they drop down they must restart behind the line.

Scaled/ Int/ Masters Athletes will Bear Crawl pushing a 10kg Deadball as they go. The Deadball must cross the line at the other end before the athlete turns to go back starting behind the ball.  On the return the rep is completed once the Deadball crosses the line.  There is no requirement for the athlete to cross the line but once the deadball crosses the line the athlete must start the next length behind the ball. At the completion of 20m, as long as the ball crosses the line the athlete may stand up. After the last set of Deadmans both Athletes will run across the finish line. 

FINAL

4 min cap

Max Row Cals

Max Rounds of DT. 

Dumbbells

Elite: 22.5/15kg

Int/Masters 35-44: 22.5/15kg

Scaled/Masters 45+: 15/10kg

DT

12 Deadlift

9 Hang power clean

6 Push Jerk

Workout Description

Athletes will start behind the bollard.  At 3, 2, 1 Go one Athlete will move to the Row Erg and one will move to the Dumbbells.  They will each accumulate as many Cals as possible and as many rounds of DT as possible within the 4 min time Cap.  They can swap over as many times as they like but can only swap at the end of a DT round. 

This workout is scored on the most cals accumulated on the Row Erg, and the most reps accumulated on DT.  These are combined to get the final score. 

Movement Standards

Athletes can change damper settings at any time.  They must release handles in a controlled fashion when swapping with their partner.  Failure to do so will result in a 5 rep penalty.  Only one head of the Dumbbell needs to touch the ground during Deadlifts of DT.  Athlete must reach full extension with hips and knees extended and shoulders in line with the body for the rep to count.  Athletes must begin in the Hang position for the Hang Power Cleans. There must be a pause from the final Deadlift to the first Hang Power Clean. At the top of the rep the body must be fully extended with the elbows in front of the Dumbbells for the rep to count.  The Dumbbells can either pass between the legs or to the side of the body during the reps.  The Athlete may move into their Shoulder to Overhead at the completion of the 9th Hang Power clean so long as they have stood up the Hang Power Clean.  A Shoulder to Overhead rep is awarded when the Dumbbells are locked out overhead with knees and hips fully extended and both arms fully extended in line with the head. 

Speed Ladder

10 minute cap – 10, 8, 6, 4 must be completed within 6 mins leaving 4 mins for Clean & Jerk attempts at max weight

10 Clean & Jerk at Weight 1

8 X Clean & Jerk at Weight 2

6 x Clean & Jerk at Weight 3

4 x Clean & Jerk at Weight 4

Tiebreak/score for part A is at completion of 4th rep of the 4th weight. Or reps completed at the 6min mark.

2 x Clean & Jerk (1 each) at max weights decided by athletes (both athletes 1 rep max will be added together to give the final score for part B)

RX 95/65, 100/70, 105/75, 110/80

INT/Masters (35-44) 65/40, 70/45, 75/50, 80/55

SC/Masters (45+) 45/25, 50/30, 55/35, 60/40

Workout Description

At 3, 2, 1 go Athletes will move to First line and complete 10 Clean & Jerk reps between them. Once completed they will roll their bar forward and load weights before completing 8 Clean & Jerks between them. They will then roll bar forward, load weights and perform 6 Clean & Jerks between them.  They will then roll bar forward and complete 4 Clean & Jerks between them.  They will then roll bar forward and attempt Clean & Jerk Max Lift at a weight chosen by them, weight can only go up.  2 Reps are to be completed at final station (each partners completes a 1 rep max).

 Movement Standards

Squat or Power Cleans are permitted.  Any type of Jerk is permitted.  Rep is awarded once barbell is locked out overhead in a vertical position with feet together.  Reps can be split however you like.  One Athlete can choose to complete all reps if so desired up until the max weight lift where both athletes best 1 rep max will be scored.  Both athletes cannot move on until all reps completed.  The First 4 weights must be completed within a 6 min time frame.  If completed before 6 mins they may move on to the final 2 reps and start attempting their Max Lift.  If one Athlete could not contribute to all reps in the ladder they must still move forward with the other Athlete while he/she completes the ladder.  They can still help to load Barbell at each station.   Once the ladder is completed the Athletes must roll their Bar forward over the line to get their Tie Break time.  If the 6 min Time Cap is up before the Athletes complete the ladder they will be awarded reps completed and may roll their bar forward to begin their Max Lift attempts. The speed ladder is recorded as a seperate workout.  Athletes may start at whatever weight they like but from that point the weight can only go up.  Both Athletes can have as many attemps as they like to record a Max Lift.  Each Athlete’s best lift will be scored and added together to give the final score.

Speed Ladder

10 minute cap – 10, 8, 6, 4 must be completed within 6 mins leaving 4 mins for Clean & Jerk attempts at max weight

10 Clean & Jerk at Weight 1

8 X Clean & Jerk at Weight 2

6 x Clean & Jerk at Weight 3

4 x Clean & Jerk at Weight 4

Tiebreak/score for part A is at completion of 4th rep of the 4th weight. Or reps completed at the 6min mark.

2 x Clean & Jerk (1 each) at max weights decided by athletes (both athletes 1 rep max will be added together to give the final score for part B)

RX 95/65, 100/70, 105/75, 110/80

INT/Masters (35-44) 65/40, 70/45, 75/50, 80/55

SC/Masters (45+) 45/25, 50/30, 55/35, 60/40

Workout Description

At 3, 2, 1 go Athletes will move to First line and complete 10 Clean & Jerk reps between them. Once completed they will roll their bar forward and load weights before completing 8 Clean & Jerks between them. They will then roll bar forward, load weights and perform 6 Clean & Jerks between them.  They will then roll bar forward and complete 4 Clean & Jerks between them.  They will then roll bar forward and attempt Clean & Jerk Max Lift at a weight chosen by them, weight can only go up.  2 Reps are to be completed at final station (each partners completes a 1 rep max).

 Movement Standards

Squat or Power Cleans are permitted.  Any type of Jerk is permitted.  Rep is awarded once barbell is locked out overhead in a vertical position with feet together.  Reps can be split however you like.  One Athlete can choose to complete all reps if so desired up until the max weight lift where both athletes best 1 rep max will be scored.  Both athletes cannot move on until all reps completed.  The First 4 weights must be completed within a 6 min time frame.  If completed before 6 mins they may move on to the final 2 reps and start attempting their Max Lift.  If one Athlete could not contribute to all reps in the ladder they must still move forward with the other Athlete while he/she completes the ladder.  They can still help to load Barbell at each station.   Once the ladder is completed the Athletes must roll their Bar forward over the line to get their Tie Break time.  If the 6 min Time Cap is up before the Athletes complete the ladder they will be awarded reps completed and may roll their bar forward to begin their Max Lift attempts. The speed ladder is recorded as a seperate workout.  Athletes may start at whatever weight they like but from that point the weight can only go up.  Both Athletes can have as many attemps as they like to record a Max Lift.  Each Athlete’s best lift will be scored and added together to give the final score.

7 min cap

20/15 cals Ski/Row each -both partners working at same time

15 Burpee Box Get Overs – split 48” Box

40 TTB – Synchro

15 Burpee Box Get Overs – split 48” Box

20/15 cals Ski/Row – swap over

Variations

Intermediate, Masters 35-44, 45+  

20/15 cals, 

15 BBGO Split   48” box

30 TTB Synchro

Scaled 

15/10 cals,

10 BBGO Split 40”

20 Knee Raises Synchro

Workout Description

 At 3, 2, 1 go both Athletes will run to their machine and will each perform the required Calories on one machine each.  They will then move to the Burpee Box Get Overs and split however they like.  They will then move to the Rig and perform required reps of synchro TTB/ Knee Raises before moving back to the Burpee Box Get Overs.  When they reach the machines they will swap from the one they used at the start.  The workout is finished when they both reach the required cals, run across the finish line and time is recorded, or when the time cap is reached.  

Movement Standards

Athletes must stay at their machine until both have finished cals.

Athletes may split BBGOs however they like.  Hands and at least One foot must touch the top of the box on every rep.   Knees are acceptable.  Chest is acceptable for Scaled Athletes only. 

Chest must touch the ground at bottom of Burpee facing the box. 

Synchro for Toes to Bar is when both Athlete’s Toes touch the bar at the same time.

Synchro for Knee Raises - Knees must reach above hip crease at same time. Feet must pass behind rig for all divisions.

Part A and Part B are scored separately

9 min cap

(A) 10-10-10

Hang Snatch 70/45

60 Double Unders each in between each set of Hang Snatch.

1 min Rest

(B) 10-10-10

Overhead Squat 80/55

60 Double Unders each in between each set of Overhead Squats. 

Variations

Intermediate/Masters 35-44

Hang Snatch Weight 50/35

40 Double Unders

Overhead Squat Weight 60/45

Masters 45+

Hang Snatch Weight 40/30

30 Double Unders

Front Squat 50/40

Scaled

Hang Snatch Weight 40/25

60 Single Unders

Front Squat Weight 50/35

Workout Description

At 3, 2, 1 go both athletes will move from the start line to the Barbell and perform 10 Hang Snatches between them.  They will then perform 60 Double Unders each before moving the Bar forward to the next line.  They will complete another 10 Hang Snatches between them and then 60 Double Unders each.  They will then move their Bar forward for the final set of 10 Hang Snatches.

They will have 1 min rest and to add weight to the Barbell for the Overhead Squat.

At 3, 2, 1 go they will perform 10 Overhead Squats between them followed by 60 Double Unders each.   They will move the Bar forward to complete the next set of Overhead Squats and then the next set of Double Unders.  They will move their Bar forward to complete the final set of Overhead Squats before dropping the Barbell and running across the finish line.  This workout is scored on time taken or reps completed before the time cap in each section.  There are two scores for this workout.   

Movement Standards 

A Hang Snatch must start somewhere between the knees and hips.  For the first rep you must lift the Bar and stop at the start position before beginning your first Hang Snatch.  The rep is counted when the Barbell is locked out overhead in a vertical position with both feet in line.  The reps can be split as you like.  It is acceptable for one athlete to perform all 10 reps. 

After each set of Double Unders you must roll your Barbell forward to the designated line before beginning the next set.  At the completion of the final Hang Snatch rep on the 3rd set both athletes may load the Barbell in the minute rest for the Overhead Squat.  It is acceptable to Squat Snatch the first rep, or Clean the Bar up before the Jerk and repositioning hands.   The rep is counted when the Barbell is locked out above the head in a vertical position with hips and knees extended.  They will then go back the other way towards the finish line in the same fashion. 

One athlete must complete 60 Double Unders (40 for INT, 60 SU for Scaled) before the next Athlete starts. 

Scaled/Masters 45+ Athletes will Front Squat instead of Overhead Squat

Part A and Part B are scored separately

9 min cap

(A) 10-10-10

Hang Snatch 70/45

60 Double Unders each in between each set of Hang Snatch.

1 min Rest

(B) 10-10-10

Overhead Squat 80/55

60 Double Unders each in between each set of Overhead Squats. 

Variations

Intermediate/Masters 35-44

Hang Snatch Weight 50/35

40 Double Unders

Overhead Squat Weight 60/45

Masters 45+

Hang Snatch Weight 40/30

30 Double Unders

Front Squat 50/40

Scaled

Hang Snatch Weight 40/25

60 Single Unders

Front Squat Weight 50/35

Workout Description

At 3, 2, 1 go both athletes will move from the start line to the Barbell and perform 10 Hang Snatches between them.  They will then perform 60 Double Unders each before moving the Bar forward to the next line.  They will complete another 10 Hang Snatches between them and then 60 Double Unders each.  They will then move their Bar forward for the final set of 10 Hang Snatches.

They will have 1 min rest and to add weight to the Barbell for the Overhead Squat.

At 3, 2, 1 go they will perform 10 Overhead Squats between them followed by 60 Double Unders each.   They will move the Bar forward to complete the next set of Overhead Squats and then the next set of Double Unders.  They will move their Bar forward to complete the final set of Overhead Squats before dropping the Barbell and running across the finish line.  This workout is scored on time taken or reps completed before the time cap in each section.  There are two scores for this workout.   

Movement Standards 

A Hang Snatch must start somewhere between the knees and hips.  For the first rep you must lift the Bar and stop at the start position before beginning your first Hang Snatch.  The rep is counted when the Barbell is locked out overhead in a vertical position with both feet in line.  The reps can be split as you like.  It is acceptable for one athlete to perform all 10 reps. 

After each set of Double Unders you must roll your Barbell forward to the designated line before beginning the next set.  At the completion of the final Hang Snatch rep on the 3rd set both athletes may load the Barbell in the minute rest for the Overhead Squat.  It is acceptable to Squat Snatch the first rep, or Clean the Bar up before the Jerk and repositioning hands.   The rep is counted when the Barbell is locked out above the head in a vertical position with hips and knees extended.  They will then go back the other way towards the finish line in the same fashion. 

One athlete must complete 60 Double Unders (40 for INT, 60 SU for Scaled) before the next Athlete starts. 

Scaled/Masters 45+ Athletes will Front Squat instead of Overhead Squat