Sacred Pine Winter Classic

3 Minute AMRAP 

3 shoulder to overhead with worm (120# worm)

3 Synchro Burpees over the worm

6 shoulder to overhead with worm (120# worm)

6 Synchro Burpees over the worm

9 shoulder to overhead with worm (120# worm)

9 Synchro Burpees over the worm

………….

Workout Flow
The workout begins with athletes standing next to the worm.  At the call of 3. 2. 1. Go, the athletes will pick up the worm and put it on their shoulders.   The athletes will perform 3 shoulder to overhead.  Once done they will drop the worm and perform 3 synchro burpees.  The Athletes will repeat this process for 3 minutes  adding 3 reps every round, IE 6 worm S2O and 6 synchro burpees, 9 worm S2O and 8 synchro burpees etc…

Tie Break
There is no tiebreak time.

Movement Standards

Worm S2O: The worm is lifted to the athlete’s shoulders. At the top, each athletes’ hips and knees must remain fully extended as the worm is lifted over the athletes’ heads and moved to their opposite shoulder.  The arms do not need to reach full extension as the worm is moved overhead.  The rep is completed when the worm reaches the athlete’s opposite shoulders.  

Synchro burpees over the worm:The worm burpee starts with one athlete on each side of the worm facing the same direction.  Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time.  Athletes can jump or step up from the burpee. The athlete must jump over the worm with a two-foot take off and land on the opposite side.  

“Kendalls” Bunny Slope 

8 X 1:45 AMRAPS with :15 rest between each round

Part I
4 rounds

10 Single DB S2O (Rx-50/35) (Scaled- 35/20)

7/5 Cal Seated Ski

10 DB Snatches (Rx-50/35) (Scaled- 35/20)

Remaining time Wallballs  (Rx-20/14) (Scaled-14/10)

Athletes will alternate who starts each round  

Part II
4 rounds

10 Single DB S2O (Rx-50/35) (Scaled- 35/20)

10 Wall balls (Rx-20/14) (Scaled- 14/10)

10 DB Snatches (Rx-50/35) (Scaled- 35/20)

Remain time Ski Calories (Standing)

You will have 2 Scores for this workout.   

Score 1 = Total Wall balls

Score 2 = Total Calories Skied

Workout Flow
Rounds 1-4

The workout begins with the Athletes behind the starting line.  

At the call of 3. 2. 1. Go, Athlete A will advance to the DB and perform 10 S2O,  While athlete A is performing their S2O, Athlete B may sit on their bench in front of the Skier.  Once Athlete A is done with their S2O, Athlete B may start their skiing.  Once athlete B completes their prescribed calories, Athlete A may start their DB Snatches. Once Athlete A completes their DB Snatches, Athlete B will advance to the wall balls and complete as many reps as possible in the remaining time.  Once the time is up, the Athletes will have 15 seconds rest before starting the work again.  During this time the Athletes will go back to the start finish line. The athletes will alternate who starts each round

Rounds 5-8

At the call of 3. 2. 1. Go, Athlete A will advance to the DB and perform 10 S2O,  While athlete A is performing their S2O, Athlete B will stay behind the start finish line.  Once Athlete A is done with their S2O, Athlete B will advance to the Wall balls and perform their prescribed number of reps. Once athlete B completes their Wall balls and goes back to the start finish line, Athlete A will advance back to the DB and start their DB Snatches. Once Athlete A completes their DB Snatches, Athlete B will advance to the Skier  and complete as many calories as possible in the remaining time.  Once the time is up, the Athletes will have 15 seconds rest before starting the work again.  During this time the Athletes will go back to the start finish line. The athletes will alternate who starts each round

Tie Break
There is no tiebreak time.

Movement Standards

DB Shoulder to Overhead: 

The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead.  At least one hex of the dumbbell must be touching the shoulder before starting each rep.   A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. 

Wall Balls: 

The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. • If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Dumbbell Snatch: 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must start the descent before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Standing Ski:

The monitor on the ski erg must be set to zero at the beginning of the round 5.  The Ski monitor will stay on during the duration of rounds 5-8.  Do NOT reset the monitor as it will impact your score. You may adjust the damper at any time. You may not start skiing until your partner has completed their DB snatches and your judge has given you the go ahead.  

Seated Ski:

The monitor on the ski erg must be set to zero at the beginning of the ski for each round. You may adjust the damper at any time. You may not start skiing until your partner has completed their DB S2O and your judge has given you the go ahead.  During the Ski, the athlete must remain seated on the bench once they start their skiing. If the athlete does not stay seated during the Ski, a 1 calorie penalty will be added to that round. 

“Kendalls” Bunny Slope 

8 X 1:45 AMRAPS with :15 rest between each round

Part I
4 rounds

10 Single DB S2O (Rx-50/35) (Scaled- 35/20)

7/5 Cal Seated Ski

10 DB Snatches (Rx-50/35) (Scaled- 35/20)

Remaining time Wallballs (Rx-20/14) (Scaled- 14/10)

Athletes will alternate who starts each round  

Part II
4 rounds

10 Single DB S2O (Rx-50/35) (Scaled- 35/20)

10 Wall balls (Rx-20/14) (Scaled- 14/10)

10 DB Snatches (Rx-50/35) (Scaled- 35/20)

Remain time Ski Calories (Standing)

You will have 2 Scores for this workout.   

Score 1 = Total Wall balls

Score 2 = Total Calories Skied

Workout Flow
Rounds 1-4

The workout begins with the Athletes behind the starting line.  

At the call of 3. 2. 1. Go, Athlete A will advance to the DB and perform 10 S2O,  While athlete A is performing their S2O, Athlete B may sit on their bench in front of the Skier.  Once Athlete A is done with their S2O, Athlete B may start their skiing.  Once athlete B completes their prescribed calories, Athlete A may start their DB Snatches. Once Athlete A completes their DB Snatches, Athlete B will advance to the wall balls and complete as many reps as possible in the remaining time.  Once the time is up, the Athletes will have 15 seconds rest before starting the work again.  During this time the Athletes will go back to the start finish line. The athletes will alternate who starts each round

Rounds 5-8

At the call of 3. 2. 1. Go, Athlete A will advance to the DB and perform 10 S2O,  While athlete A is performing their S2O, Athlete B will stay behind the start finish line.  Once Athlete A is done with their S2O, Athlete B will advance to the Wall balls and perform their prescribed number of reps. Once athlete B completes their Wall balls and goes back to the start finish line, Athlete A will advance back to the DB and start their DB Snatches. Once Athlete A completes their DB Snatches, Athlete B will advance to the Skier  and complete as many calories as possible in the remaining time.  Once the time is up, the Athletes will have 15 seconds rest before starting the work again.  During this time the Athletes will go back to the start finish line. The athletes will alternate who starts each round

Tie Break
There is no tiebreak time.

Movement Standards

DB Shoulder to Overhead: 

The dumbbells must be at the shoulders with the hands below the ears to begin each shoulder-to-overhead.  At least one hex of the dumbbell must be touching the shoulder before starting each rep.   A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. 

Wall Balls: 

The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. • If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Dumbbell Snatch: 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must start the descent before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Standing Ski:

The monitor on the ski erg must be set to zero at the beginning of the round 5.  The Ski monitor will stay on during the duration of rounds 5-8.  Do NOT reset the monitor as it will impact your score. You may adjust the damper at any time. You may not start skiing until your partner has completed their DB snatches and your judge has given you the go ahead.  

Seated Ski:

The monitor on the ski erg must be set to zero at the beginning of the ski for each round. You may adjust the damper at any time. You may not start skiing until your partner has completed their DB S2O and your judge has given you the go ahead.  During the Ski, the athlete must remain seated on the bench once they start their skiing. If the athlete does not stay seated during the Ski, a 1 calorie penalty will be added to that round. 

For Time (9:00 Cap)

Partner A

30 Dubs or 60 Singles (both divisions)

20’ Dball Carry  (RX 100/80) (Scaled 80/50)

10 T2B (Scaled = Knee Raises) 

20’ Dball Carry  (RX 100/80) (Scaled 80/50)

30 Dubs or 60 Singles (both divisions)

Partner B 

30 Dubs or 60 Singles (both divisions)

20’ Dball Carry  (RX 100/80) (Scaled 80/50)

10 T2B (Scaled = Knee Raises) 

20’ Dball Carry  (RX 100/80) (Scaled 80/50)

30 Dubs or 60 Singles (both divisions)

Both Partner A and B

60 Dubs or 120 Singles (both divisions)

Partner A 60’ Dball Carry  (RX 100/80) (Scaled 80/50)

Partner B 60’ Dball Carry  (RX 100/80) (Scaled 80/50)

20 T2B (Scaled = Knee Raises) 

Partner A 60’ Dball Carry  (RX 100/80) (Scaled 80/50)

Partner B 60’ Dball Carry  (RX 100/80) (Scaled 80/50)

* Lanes are 20’ long

Workout Flow
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, Athlete A will advance towards the jump rope spot and perform their required number of reps.  Once completed they will pick up their Dball and walk 20’ towards the rig and cross the line.  After that, they will perform 10 T2B or knee raises.  Once that is completed they will pick up the DB and carry it back to the start finish line,   At this point they will pick up their jump rope and perform their required number of reps.  Once they are done with the jump rope they will tag their partner and partner B will perform the same workout.   Once Partner B is done, Either partner A or B or both will perform the required number of jump rope.  Once done Partner A will carry their DB 60’.  Once they are done Partner B will carry their SB 60’.   Once partner B does their carry, the athlete’s will split 20 T2B or knee raises.   While 1 athlete is performing their work on the rig the other will hold their DB.  Once done, athlete A will carry their DB back across the finish line.  Once they cross, Athlete B will start their carry.   The time stops when Athlete B crosses the finish line with the DB.  

Tie Break
There is no tiebreak time.

Movement Standards

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope may start in the Athlete's hands during transitions.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope may start in the Athlete's hands during transitions.

D-Ball Carry: The Dball must start behind the designated start line. The Dball must be held in front of the athlete’s chest, with arms wrapped around the side of the Dball. The Dball shall not be carried on the athlete’s shoulder.  The Athlete must have the Dball in full control before starting their carry.  The Athlete must step over the designated line with both feet before dropping the bag and the bag must clear the line when putting it down. If the athlete drops the Dball at any point during the carry, the athlete must start back at the previous 20’′ segment completed.

Toes To Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Knee Raises: The athlete must go from a full hang to having the knees rise above the level of the waist. Both knees must rise at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

"Yogi"

6 x 1:00 attempts (each Athlete will have 3 attempts) 

1RM of the following complex

2 Power Cleans / 2 Front Squats / 2 Shoulder to Overhead

Score: Total weight of both Athlete’s best lifts 

Workout Flow

Each Athlete will have 3 x 1 minute attempts to lift and they will alternate minutes.  There will be a 10 second transition between lifts.  Both Athletes may preload their 1st barbell.  At the call of 3. 2. 1. Go, the Female Athlete will have 1 minute to attempt their complex.  They may attempt a lift as many times as they would like during this minute as long as they start their lift before their minute has expired.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift. At the end of the minute, their will be a 10 second transition before the Male Athlete will start their lift. They may attempt a lift as many times as they would like during this minute as long as they start their lift before their minute has expired.  The athlete’s must declare their weight to their judge and have their clips on their barbell before each lift.

Athletes may help each other load their teammates' barbells but must be back to their side before an Athlete starts their lift.   Athletes may load their barbell while their partner is lifting but MUST wait for their judge to declare their weight and start their lift.  If an Athlete goes beyond their time because they start their lift before the minute is up, the athlete that is lifting next MUST wait for them to finish their lift and their judge to be in their area before attempting the lift.  Athletes may go up or down in weights.  

The score for the workout will be the total combined weight of each Athlete’s best successful lift.  

Tie Break
There is no tiebreak time.

Movement Standards

Complex: The athlete’s must complete this complex without letting go of the barbell and letting the barbell rest on the ground.  The athlete’s must declare their weight for each lift and MUST have collars on the barbell for the lift to count.  The non-lifting athlete will remain in the designated area for their partner’s turn. If you fail a portion of the lift during the complex you may re-attempt that portion as long as you have not dropped the barbell or rested it on the ground.  Athletes may not move onto the next movement until they finish the proceeding movement to the correct standard. 

Power Cleans: The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound The athlete may NOT allow their hips below the knees. A deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Front Squats: This is a standard front squat. With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders and the athlete’s hips and knees are fully extended.  

Shoulder to Overhead: Each rep begins with the barbell in the front rack position and the bar in contact with the torso. The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.