Team EXF - Mixed Pairs Fundraiser!

Event 1 "Again and Again but Faster"

Amrap in 12:

40 Sync Alt Dumbbell Snatches

60 Handstand Push-Ups (Shared)

30 Sync Alt Dumbbell Snatches

40 Box Jump Overs (Shared)

20 Sync Alt Dumbbell Snatches

20 Wall Walks (Shared)

10 Sync Alt Dumbbell Snatches

Max Burpee Box Jump Overs in remaining time

(Must complete in 5 rep intervals, you go I go format)

RXD

Dumbbell - 22.5kg/15kg

Wall walk - 10" tape line

Box height - 24"/20"

Scaled

Dumbbell - 15kg/10kg

HSPU - Hand release push ups/HSPU with 1 ab mat

Wall Walk - 30" tape line

Athletes will start at the rig.
At 3, 2, 1, go, athletes will advance from the rig to their dumbbells and perform 40 synchronised alternating dumbbell snatches.
Once completed, one athlete will advance to the handstand push-up station while the other waits at the dumbbells.
They will tag in and out at the dumbbells until they complete all 60 handstand push-up reps (These reps can be Strict or Kipping).
Once the handstand push-ups are complete, athletes will return to the dumbbells and perform 30 synchronised alternating dumbbell snatches. (record tie-break time)
Once completed, one athlete will advance to the box and complete 40 box jump-overs, tagging in and out from the dumbbells until completed. This is to be performed with a step down only! jumping down from the box will result in a no rep.
After completing the box jump-overs, athletes will perform 20 synchronised alternating dumbbell snatches.
Once completed, one athlete will advance to the wall and perform wall walks while the other waits at the dumbbells.
After completing 20 wall walks, athletes will finish with 10 synchronised alternating dumbbell snatches.
Your tie-break time will also be recorded after the 30 syncro dumbbell snatches are complete.
In the remaining time, one athlete will start on the burpee box jump-overs, completing 5 reps before swapping.
Your score will be the total number of burpee box jump overs accumulated.

Scale Division:
Athletes will perform Hand Release Push-ups or Handstand Push-up to 1 Ab Mat.
Scaled Wall Walk - athletes will start with both hands on the white line (furthest away from the wall) and wall walk to the red line (30 inches away from the wall)

Event 2A - Frog it and Grip it part A

For max Reps

Round 1: (0:00 - 1:30)

Athlete 1 - Accumulates calories on the Ski Erg

Athlete 2 - Accumulates Toe to Bar reps

Round 2: (1:30 - 3:00)

Athlete 1 - Accumulates Toe to Bar reps

Athlete 2 - Accumulates calories on the Ski Erg (tie-Break cals)

Round 3: (3:00 - 4:30)

Both Athletes accumulate Clean and Jerk reps (shared)

Round 4: (4:30 - 6:00)

Athlete 1 - Accumulates calories on the bike erg

Athlete 2 - Accumulates Bar Muscle Up reps

Round 5: (6:00 - 7:30)

Athlete 1 - Accumulates Bar Muscle Up reps

Athlete 2 - Accumulates calories on the bike erg

Round 6: (7:30 - 9:00)

Both Athletes accumulate Clean and Jerk reps (shared)

Rest 2 minutes until the 11:00 mark before commencing Part B.

Score is the total reps accumulated in each round by both athletes

RXD

C+J: 50kg/35kg

Scaled

BMU: Pull-ups

C+J: 40kg/30kg

On the count of 3, 2, 1, go, round 1 will begin whereby athlete 1 will proceed to ski erg and accumulate calories on the ski, whilst athlete 2 accumulates as many toe to bar repetitions as possible in the 90 seconds. At the 1:30 mark, athletes will switch and round 2 will begin immediatly.

In round 2, athete 1 will complete toe to bar reps whilst athlete 2 accumulate calories on the ski erg (The ski erg will not be reset during this transition). After round 2 is complete at the 3:00 mark, record the total calories accomplished on the ski erg as this score is the tie break.

In round 3, both athletes will accumulate reps of clean and jerks swapping in and out however suits. Round 3 is complete at the 4:30 mark whereby round 4 will begin immediately 

In round 4, athlete 1 will proceed to the bike erg and accumulate calories, whilst athlete 2 will proceed to the rig and perform as many bar muscle-ups as possible within the 90 seconds. At the 6:00 mark athletes will switch and round 5 will begin immediately.

In round 5, athlete 1 will accumulate bar muscle-up reps whilst athlete 2 accumulates calories on the bike erg. Round 5 is complete at the 7:30 mark whereby the final round 6 will begin immediately.

In round 6, the same as in round 3, both athletes will complete as many clean and jerk reps as possible within the 90 seconds switching in and our however suits.

Once the timer reaches the 9 minute mark, Both athletes will rest 2 minutes before continuing on to Part B which will commence at the 11:00 mark.

Event 2B "Frog it and Grip it Part B"

6 minutes to accomplish max weight of:

3 Deadlifts

2 Cleans 

1 Jerk

At the 11:00 mark until the 17:00 mark, and after the completion of "Frog it and Grip it Part A", Athletes will perform the complex to establish the highest load possible of 3 deadlifts, 2 cleans, and 1 Jerk.

The deadlift repetitions must be touch and go with no pause at the bottom between reps.

Similarly with the 2 cleans, the barbell must be touch and go. The cleans can be performed as a power clean or a squat clean as desired. Athletes may pause the barbell at their hips between reps.

The jerk may be performed in any variation. This could be either a push jerk, split jerk, or squat jerk. If you are able to push press, put some more weight on the bar, however this is also accepted.

The complex is completed once the athlete shows control of the barbell overhead.

The score will be the heaviest successful lift of both athletes.

Event 3 "Chasing the Vibe"

For Time (12 Minute Cap)

150 Double Unders* (shared)

10 Sync Dual Dumbell Devils Press

Athlete 1 - 45 Wallballs*

150 Double Unders* (shared)

Athlete 2 - 45 Wallballs*

10 Sunc Dual Dumbell Devils Press

150 Double Unders* (shared)

(During all double under reps and wall ball reps, the non working athlete will be holding a dual dumbell farmers carry)

Score is the total time to complete all reps.

Tie break time is after athlete 1 has completed the 45 wall ball reps.\

RXD

Dumbbell: 22.5kg/15kg

Wallball: 9kg/6kg (both genders to 10" target)

Scaled

Dumbbell: 15kg/10kg

Wallballs: 9kg/6kg (Both genders to the 9" target)

300 Single Unders instead of 150 Double Unders

On the count of 3, 2, 1, go, 1 athlete will pick up the dumbbells and hold a farmers carry whilst the other athlete performs double unders. Athletes can switch out as they please, however, reps are only counted whilst the non working athlete is holding a farmers carry.

Once 150 total double unders are complete, both athletes will move to their dumbells and perform 10 syncronised dual dumbbell devils press, where syncronisation is at the top lockout position. 

After 10 reps have been successfully completed athlete 1 will complete 45 wall ball shots whilst athlete 2 is holding a farmers carry. Wallball shots will only be counted when athlete 2 is holding the farmers carry. Once completed record the tie break time and move onto 150 double unders, again shared however suits whilst the non-working athlete is holding a farmers carry.

Once all 150 double unders have been completed, athlete 2 will complete 45 wall ball shots whilst athlete one holds a farmers carry. Again, wallball shots will only be counted whilst the non-working athlete is holding a farmers carry.

Once all 45 reps have been completed, both athletes will proceed to their dumbbells and perform 10 syncronised devils press.

Once all 10 reps have been complete finish by completing 150 double unders switching out however suits whilst the non working athlete is holding a farmers carry.

The workout is complete after the final set of 150 double unders has been completed.