Come And Take It Showdown

RX
For time:
50 Chest to Bar Pull-Ups
50 Double-Unders – each
25 Handstand Push-Ups
50 Double-Unders – each
25 Handstand Push-Ups
50 Double-Unders – each
50 Chest to Bar Pull Ups
Time Cap: 12 Minutes

NOTES
• Each team will start under the pull-up bar in their designated lane.

• At the sound of 3, 2, 1, GO – either athlete can start chipping away at the 50 chest to bar pull-
ups. Reps can be split between athletes as they see fit.

• Once 50 chest to bar pull-ups are complete, either athlete can start the set of 50 double-
unders. All 50 reps must be completed before the next athlete can start their 50 double-unders.

• Once both athletes have completed their set of 50 double-unders, the team can move on to 25
handstand push-ups. Reps can be split between athletes as they see fit.

• Once 25 handstand push-ups are complete, either athlete can start the set of 50 double-
unders. All 50 reps must be completed before the next athlete can start their 50 double-unders.

• Once both athletes have completed their set of 50 double-unders, the team can move on to 25
handstand push-ups. Reps can be split between athletes as they see fit.

• Once 25 handstand push-ups are complete, either athlete can start the set of 50 double-
unders. All 50 reps must be completed before the next athlete can start their 50 double-unders.

• Once both athletes have completed their set of 50 double-unders, the team can move on the
final set of 50 chest to bar pull-ups. Reps can be split between athletes as they see fit.
• The time will stop when the team completes the last rep of the 50 chest to bar pull-ups.
SCORE
• The total time to complete the workout is the score.
• If the team fails to complete the workout before the time cap (12 minutes), total completed reps
will be the score.

TIEBREAK
• Time recorded when athlete 2 completes their second set of double-unders.

RX & SCALED
EMOM X 7: 1 Clean & Jerk at the Prescribed Weights
MALE RX
Minute 1: 185
Minute 2: 205
Minute 3: 225
Minute 4: 245
Minute 5: 275
Minute 6: 295
Minute 7: 315

FEMALE RX
Minute 1: 125
Minute 2: 135
Minute 3: 145
Minute 4: 155
Minute 5: 170
Minute 6: 190
Minute 7: 205

MALE SCALED
Minute 1: 135
Minute 2: 155
Minute 3: 165
Minute 4: 185
Minute 5: 205
Minute 6: 225
Minute 7: 245

FEMALE SCALED
Minute 1: 85
Minute 2: 95
Minute 3: 105
Minute 4: 125
Minute 5: 135
Minute 6: 145
Minute 7: 155

NOTES
• Each team will be provided a box with one bar and plates. Athletes will be responsible for adding weight to
the bar.
• At the sound of 3, 2, 1, GO – the running clock will start and both athletes will have a minute to complete a
clean and jerk at the first weight. Athletes can attempt lifts more than once but cannot go over their prescribed
minute.
• If both athletes successfully hit the prescribed weight and within the prescribed minute, they may add weight
and move on. Athletes must wait for the minute to end to start the next weight.
• If one athlete fails to make a lift, the team cannot move on to the next weight and minute. The athlete that
fails the lift can deadlift the weight for reps in the remainder of the minute to earn their tiebreak score. The
athlete that completes the lift cannot assist with deadlifts.
• If both teammates fail to make the lift, they can each deadlift the weight for reps in the remainder of the
minute to earn their tiebreak score.
• If both athletes successfully lift the final weight, they can both deadlift the weight for reps in the remainder of
time to earn their tiebreak score.
SCORE
• The score is the weight that both athletes were able to successfully complete.
TIEBREAK
1. The weight that one athlete was able to successfully lift, but their partner failed.
2. Total recorded deadlift reps.

SCALED
For time:
20/15 Calorie Assault Bike
20 Thrusters (65/45)
15 Bar Facing Burpees
Time Cap: 7 Minutes

NOTES
• Both athletes will start by standing behind the starting line in their designated lane.
• At the sound of 3, 2, 1, GO – athlete 1 can cross the starting line and work through the
listed number of calories on the assault bike and reps of thrusters and bar facing
burpees.
• Once athlete 1 has completed their bar facing burpees, they must return to the
starting line and physically tag athlete 2 before they can begin.
• Once athlete 2 is tagged, they work through the same sequence of reps.
• Once athlete 2 has completed their bar facing burpees, they must cross the starting
line to stop time.
SCORE
• The total time for both athletes to complete the workout is the score.
• If the team fails to complete the workout before the time cap (7 minutes), total
completed reps will be the score.
TIEBREAK
• Time recorded when athlete 2 completes calories on the assault bike.

RX & SCALED
For time:
1 Mile Run

NOTES
• Both athletes will start at the designated starting line.
• At the sound of 3, 2, 1, GO – both athletes will run a mile on the marked course.
Athletes do not have to stay together or cross the finish line together.
• There will be a clear marked halfway point where both athletes will receive a purple
ribbon. Both athletes must bring the ribbon back to the starting line.
• Mile times for each athlete will be recorded as they cross the finish line with their
purple ribbon.

SCORE
• The average time for both athletes to complete the mile run is the score.

REMINDERS
• The event will open at 8 a.m. and close at 3 p.m. It is the responsibility of the team to
complete the workout during this timeframe, your time is not assigned. If a team fails to
complete the workout, they will receive a zero for the score.
• We reserve the right to change the floater workout and timeframe based on weather
and/or other unforeseen circumstances. Athletes will be notified in a timely manner.

SCALED
50 Calorie Row
50’ Dual Front Rack Dumbbell Lunges – each (35/25)
40 Dual Dumbbell Shoulder to Overhead (35/25)
50’ Dual Front Rack Dumbbell Lunges – each (35/25)
40 Dual Dumbbell Shoulder to Overhead (35/25)
50’ Dual Front Rack Dumbbell Lunges – each (35/25)
50 Chin Over Bar Pull-Ups
Time Cap: 12 Minutes

NOTES
• Both athletes will start by standing behind their rower in their designated lane.
• At the sound of 3, 2, 1, GO – either athlete can start chipping away at the 50 calories on the rower.
Calories can be split between athletes as they see fit.
• Once 50 calories on the rower are complete, either athlete can start their 50’ dual front rack
dumbbell lunges. Once athlete 1 finishes their 50’, athlete 2 can begin.
• Once both athletes have completed their set of 50’ dual front rack dumbbell lunges, either athlete
can start chipping away at their 40 dual dumbbell shoulder to overhead. Reps can be split between
athletes as they see fit.
• Once 40 dual dumbbell shoulder to overhead are complete, either athlete can start their 50’ dual
front rack dumbbell lunges. Once athlete 1 finishes their 50’, athletes 2 can begin.
• Once both athletes have completed their set of 50’ dual front rack dumbbell lunges, either athlete
can start chipping away at their 40 dual dumbbell shoulder to overhead. Reps can be split between
athletes as they see fit.
• Once 40 dual dumbbell shoulder to overhead are complete, either athlete can start their 50’ dual
front rack dumbbell lunges. Once athlete 1 finishes their 50’, athletes 2 can begin.
• Once both athletes have completed their set of 50’ dual front rack dumbbell lunges, either athlete
can start chipping away at the 50 chin over bar pull-ups. Reps can be split between athletes as they
see fit.
• The time will stop when the team completes the last rep of the 50 chin over bar pull-ups
SCORE
• The total time to complete the workout is the score.
• If the team fails to complete the workout before the time cap (12 minutes), total completed reps will
be the score.

TIEBREAK
• Time recorded when the team completes the 40 dual dumbbell shoulder to overhead.