The CS&F Thanksgiving Throwdown

Event 1 has 2 parts / scores:

ON A 15 MIN CLOCK:

A)

15 AMRAP

12/9 Cal Row (each)

3, 6, 9, 12, 15 . . .

Synchro SA Alt. DB Devil Press

RX: (50/35)

Scaled: (35/20)

B) 

Max 200m Runs

Flow: 

• Part A & B go at the same time.
• Each team will have 2 rowers and dumbbells.
• Only 2 athletes work on Part A, while the 3rd athlete works on Part B. 
• At the start, Athletes 1 & 2 row 12/9 calories, then move to the synchro devil press. Athlete 3 will start running the 200m. Once Athlete 3 returns, they will switch out with either Athlete 1 or 2, and they will go run. Athlete 3 then helps accomplishes Part A. This flow/transitions keep going until the 15mins is finished.
  
• Note: the athlete coming back from the 200m run MUST wait until Athletes on the rower complete the full 12/9 calories.
• Note: the athlete coming back from the 200m run CAN immediately swap out on the devils press. 

• ​Part A: Rounds + Reps
• Part B: Number of 200m runs completed

Event 1 has 2 parts / scores:

ON A 15 MIN CLOCK:

A)

15 AMRAP

12/9 Cal Row (each)

3, 6, 9, 12, 15 . . .

Synchro SA Alt. DB Devil Press

RX: (50/35)

Scaled: (35/20)

B) 

Max 200m Runs

Flow: 

• Part A & B go at the same time.
• Each team will have 2 rowers and dumbbells.
• Only 2 athletes work on Part A, while the 3rd athlete works on Part B. 
• At the start, Athletes 1 & 2 row 12/9 calories, then move to the synchro devil press. Athlete 3 will start running the 200m. Once Athlete 3 returns, they will switch out with either Athlete 1 or 2, and they will go run. Athlete 3 then helps accomplishes Part A. This flow/transitions keep going until the 15mins is finished.
  
• Note: the athlete coming back from the 200m run MUST wait until Athletes on the rower complete the full 12/9 calories.
• Note: the athlete coming back from the 200m run CAN immediately swap out on the devils press. 

• ​Part A: Rounds + Reps
• Part B: Number of 200m runs completed

Event 2 has 2 parts/scores:

From 0:00-3:00, Athlete 1 performs:

21/15 Cal Bike

9 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 2&3)

From 3:00-6:00, Athlete 2 performs:

15/10 CAL BIKE

15 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 1&3)

From 6:00-9:00, Athlete 3 performs:

9/5 CAL BIKE

21 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 1&2)

Flow:

• ATHLETE 1 WILL START ON THE BIKE & BOX, WHILE ATHLETES 2 & 3 REST. ONCE ATHLETE 1 FINISHES THEIR WORK ON THE BIKE & BOX, ATHLETE 1 RESTS WHILE ATHLETES 2 & 3 PERFORM AS MANY SYNCHRO TTB IN THE TIME REMAINING.
• THIS ORDER CONTINUES THROUGH THE NEXT 2 INTERVALS, BUT SWITCHING ATHLETES EACH TIME.

Scores:

• SCORE #1 = CUMULATIVE TIME FOR ALL 3 ATHLETES ON BIKE & BOX
• SCORE #2 = TOTAL SYNCHRO TTB

Event 2 has 2 parts/scores:

From 0:00-3:00, Athlete 1 performs:

21/15 Cal Bike

9 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 2&3)

From 3:00-6:00, Athlete 2 performs:

15/10 CAL BIKE

15 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 1&3)

From 6:00-9:00, Athlete 3 performs:

9/5 CAL BIKE

21 BOX JUMP OVERS

TIME REMAINING:

MAX SYNCHRO TTB (ATHLETES 1&2)

Flow:

• ATHLETE 1 WILL START ON THE BIKE & BOX, WHILE ATHLETES 2 & 3 REST. ONCE ATHLETE 1 FINISHES THEIR WORK ON THE BIKE & BOX, ATHLETE 1 RESTS WHILE ATHLETES 2 & 3 PERFORM AS MANY SYNCHRO TTB IN THE TIME REMAINING.
• THIS ORDER CONTINUES THROUGH THE NEXT 2 INTERVALS, BUT SWITCHING ATHLETES EACH TIME.

Scores:

• SCORE #1 = CUMULATIVE TIME FOR ALL 3 ATHLETES ON BIKE & BOX
• SCORE #2 = TOTAL SYNCHRO TTB

12 AMRAP – Team of 3]

8 Barbell exercises

8 synchro bar facing burpees

0:00–4:00: Deadlift

4:00–8:00: Hang Clean

8:00–12:00: Shoulder to overhead

RX: (155/105)

Scaled: (95/65)

SCORE:

Total rounds + Reps

Flow:

• At the start of 3,2,1 ... GO, Any (1) athlete will start on the barbell. (8) barbell movements must be performed by only (1) athlete. Athletes may switch in-and-out however they want.
• Once (8) barbell movements are completed, any (2) athletes will perform (8) synchro bar facing burpees. athletes may switch in-and-out however they want.
• From minute 0:00-4:00, deadlifts must be performed. From 4:00-8:00, hang cleans must be performed, and from 8:00-12:00, shoulder to overhead must be performed.
• If any athlete is performing the barbell movement when the clock transitions to the next 4 min window, the athlete will still get credit of those reps, and is allowed to move directly into the next barbell movement.
• Athletes can switch in-and-out in any fashion for the entirety of the 12 minutes.