Driftless CrossFit Winter Throwdown

Rx/Int Workout Description and Standards:

Athletes will have 8:00 to each build to a heavy max complex.

The complex will be as follows:

• 1 Snatch (any style)
• 1 Hang Snatch (from above the knee, Squat, power, or muscle)
• 1 Overhead Squat

Tiebreaker: Max Overhead squats

Score = total accumulated weight from each athlete + total accumulated overhead squats at the heaviest weight completed by each.

Scaled Workout Description and Standards:

Athletes will have 8:00 to each build to a heavy max complex.

The complex will be as follows:

1 Clean (any style)
1 Hang Clean (from above the knee, Squat, power, or muscle)
1 Front Squat
Tiebreaker: Max Front squats

Score = total accumulated weight from each athlete + total accumulated front squats at the heaviest weight completed by each.

Movement Standards:

Snatch - Athletes will start from the floor and perform the snatch in 1 continuous motion. Squat, power, or muscle snatches will be permitted.

Clean - Athletes will start from the floor and perform the clean in 1 continuous motion. Squat, power, or muscle cleans will be permitted.

Hang Snatch - The barbell must remain ABOVE the knee cap. Squat, power, or muscle snatches will be permitted.

Hang Clean - The barbell must remain ABOVE the knee cap. Squat, power, or muscle snatches will be permitted.

Front Squat - After completing the Clean + the Hang Clean, athletes will then perform a Front squat. During the front squat the bar must remain in the front rack position. Any hand grip style will be permitted. During the squat the athletes hips must dip BELOW the athletes knee (below 90deg) to be considered a rep. The rep is completed when the hips, knees, ankles, and shoulders are all simultaneously vertically aligned and the athlete shows control of the bar in the front rack position.

Overhead squat - After completing the Snatch + the Hang Snatch, athletes will then perform an overhead squat. During the overhead squat the bar must remain over the athletes head the entire time with arms fully locked. During the squat the athletes hips must dip BELOW the athletes knee (below 90deg) to be considered a rep. The rep is completed when the hips, knees, ankles, and barbell are all simultaneously vertically aligned and the athlete shows control of the bar.

Complex: all movements in the complex must be completed without dropping the bar between movements or repetitions. 

Misc Details: 

- Athletes must have the complex COMPLETED by the 8:00 mark. 

- Athletes must start and finish the complex in their designated area to be counted.

- Athletes must use barbell collars for EVERY lift attempt and for any attempt to be counted. 

- Each team will be given 2 barbells. x1 45lb bar, and x1 35lb bar.

- Each team will be given the same amount of weight (350lbs). This will be as follows: 

x4 45lb plates, x4 25lb plates, x4 10lb plates, x4 5lb plates, x4 2.5lb plates. 

Event 2:  SYNCHRONICITY

For Time: (Time Cap 9:00)

-          50 Synchro Deadlifts 

-          40 Synchro Bar Over Burpees

-          30 Synchro Toes to Bar (Scaled: Synchro DB Weighted Sit-ups 35/25)

-          20 Barbell Thrusters

Barbell Weights: 

Rx: 115/75, Intermediate: 95/65, Scaled 75/55

Movement Standards:

-          Synchro Deadlifts: This is your standard conventional deadlift. The barbell will start on the floor. Athletes will lift the bar off the floor to the thigh/waist. The lift is completed when the athletes Shoulders, hips, knees, ankles are vertically aligned. Synchro – athletes must lock out at the top together. Athletes do not need to touch the floor together.

-          Synchro Bar Over Burpees: These will NOT be bar facing. Athletes will start by completing a burpee parallel to their respective bars. Both athlete’s bars will be parallel to each other the entire workout. During the burpees athletes must touch their chest and thighs to the ground simultaneously. Then the athletes must perform a jump over the bar. The athlete may jump laterally or turn and jump forward over the bar. The jump does not need to happen in synchro fashion. Scaled athletes may step over the bar. Athletes only need to be on the floor together during the burpee to meet synchro standards.

-          Synchro Toes to Bar: Both Athlete’s toes or any part of their foot must touch the bar simultaneously. During the back swing, both of each athlete’s feet must break the vertical plane of the Rig.

-          Synchro Weighted Sit-ups: Athletes will hold their respective dumbbells flat across their chest. The dumbbell must remain in contact with their chest during the entirety of the movement. The rep will start with the athlete lying flat on the floor and their Shoulders completely flat on the ground. The rep will be completed once the athlete performs a sit-up and their shoulders break the vertical plate of their hip. Athletes must finish the rep at the top together to be synchro. Athletes feet will be anchored using additional dumbbells. 

-          Synchro Barbell Thrusters: Athletes will start with the barbell on the floor. They will then clean the bar to the front rack in any fashion. Once racked, athletes will perform a front squat to a full depth (hip below knee crease) directly into a overhead press in one continuous motion. The rep will be completed once the barbell is directly overhead and the athletes ankles, hips, knees, shoulders and barbell are all vertically aligned. A squat clean will be permitted to start the reps. Synchro requirements will only require athletes to lockout at the top together. You will not need to be at the bottom together.

Event 3: STRONGHOLD

15:00 AMRAP + Max Assault Bike Calories

- 10-20-30-40 etc. Alt Sandbag Box Step-ups (20” for everyone) (Rx: 100/75)(INT: 75/50)(Scaled: 50/30)

- 75 Double-Unders (Scaled: Singles)

- 1:00 Max Calorie Bike

*Score 1 = Rounds + reps completed

*Score 2 = Calories Biked

Workout Description:

-          All athletes will use a 20” Box.

-          There must always be 1 sandbag on an athlete’s shoulder. You may not hug it or trap it at the knees.

-          While holding the sandbag on your shoulder, you may not rest your free hand on your hip.

-Partners will alternate reps on the Step-ups ugo/igo style.

-You do not need to alternate legs for the step-ups.

-Teams may break up the jump rope reps and the time spent on the bike however they like.

-If at any time during the workout, neither bag is in the support position on an athlete’s shoulder, a 5 synchro burpee penalty shall be assessed.

-Bikes will not be reset between rounds. Rollover calories will count.

Movement Standards:

-Ugo/Igo Alt. Sandbag Box Step-ups. – Whilst holding a sandbag in the support position on their shoulders, athletes will complete box step-ups in ugo/igo fashion every rep. Athletes will start each rep with both feet on the ground, and the rep will be completed once both feet are on top of the box and the athlete’s ankles, knees, hips, and shoulders are vertically aligned. The next athlete may begin their step-up once the athlete on the top of the box removes their foot from the box. “3 Foot Rule”

-Double-Unders – Athletes jump ropes will make 2 passes around their bodies for every single jump performed. Athletes may use their own ropes.

-Single-Unders – Athletes jump ropes will make 1 passes around their bodies for every single jump performed. Athletes may use their own ropes.

-Assault Bike – Calories will be accumulated the entire workout. DO NOT RESET YOUR BIKES. Calories will be recorded at the end of the workout. Ghost calories will count. Judges will Keep track of your 1:00 each round. As soon as you touch the bike, your time will start. If you are penalized during your 1:00 bike, you’ll sacrifice the time it takes to complete the penalty reps.

Event 4:

-          12:00 AMRAP

Workout 4A: 10:00AMRAP

o   5 wall walk + Wall Facing HSPU (Intermediate: 5 Wall Walks, Scaled: 10 DB STOH (35/25)

o   10 Box Jump-Overs (24/20)(Scaled Box Get-overs 24/20")

o   5 RMU (Intermediate: 10 Pull-ups, Scaled: 10 Ring Rows)

o   15 Alt. DB Snatch (50/35)(Scaled: 35/25)

Workout 4B: Max Calorie Row

*1 partner will be on the rower the entire time rowing for cals. Switch partners as needed throughout the entire workout.

*At the 10:00 mark, BOTH athletes will go to the rower to finish until the 12:00 mark.

* once both parts are completed, partners may switch on/off the rower as needed. Until time expires

Score 1: Rounds + Reps completed

Score 2: Total Calories Rowed at the 12:00 time cap.

Movement Standards:

Wall Walk – Athletes will start each rep laying flat with their thighs and chest in contact with the floor and both hands on the ground on the starting line 55 inches from the wall to the inside edge of the tape.  The athlete will then walk themselves up the wall until both hands come into contact with a 30”x2” tape line on a mat 10 inches from the wall to the outer edge. Athletes must walk BOTH hands to the line and they must both touch the line before the athlete can descend back to the ground. Athletes must have both feet off the ground before either hand is lifted off the starting line during the ascent and they must get both hands back to the line before either of their feet touch the floor during the descent. Athletes may touch their hands at any point beyond the starting line.

Wall Walk + Wall Facing Strict HSPU – Same movement standard as above. Adding in a strict wall facing HSPU where the athlete must touch their head to the mat, then reach full lockout at the top before descending back down to the floor. While doing so their hands must remain in contact with the 30”x2” tape line (any part of their hand will suffice)

DB STOH – Athletes will clean the dumbbells from the floor to the front rack position where they will then lift them overhead by any means necessary. Strict presses, push-presses, push jerks, split jerks will all be permitted. The rep will be completed once the weight is locked out overhead and the athlete’s ankles, knees, hips, shoulders, and dumbbells are vertically aligned.

Box Jump-overs – Athletes will perform a 2-foot take-off, touch both feet to the top of the box, then touch both feet on the other side of the box to complete the rep. Athlete DO NOT need to stand up completely on top of the box. Athletes may jump or step down. Teams will use the same box and will be in charge of adjusting the box height accordingly.

Box Get-Overs - Athletes will perform a jump OR step onto the box, touch both feet to the top of the box, then touch both feet on the other side of the box to complete the rep. Athlete DO NOT need to stand up completely on top of the box. Athletes may jump or step down. Teams will use the same box and will be in charge of adjusting the box height accordingly.