Coast Guard City Throwdown

Acid Bath - Follow the Leader Style (Top 3 Teams/Division)

500m Ski

500m Row

1000m Bike

Athlete 1 Completes the 500m Ski, when complete, that athlete must move to the start/finish line to tag the next athlete in to start the Ski and will then move up the gym to the Rower, same for all athletes working through the workout. You cannot move forward until the athlete ahead of you tags you in. Each athlete must sprint back to the start/finish line after completing the bike (50 feet). Workout is finished when final athlete crosses the start/finish line. YOU MUST WAIT AT YOUR MACHINE UNTIL THE ATHLETE AHEAD OF YOU PHYSICALLY TAGS YOU IN. A judge will be stationed at each machine.

Athletes will complete the following synchro work in M/F pairs. While one M/F pair is completeing the dumbbell work, the opposite M/F pair is hanging from the pull-up bar. M/F pairs may switch as desired.

The dumbbell reps completed will only be counted if the oppositite M/F pair is hanging from the pull-up bar with both feet off the ground. NO EQUIPMENT MAY BE USED WHILE HANGING FROM THE BAR, INCLUDING HAND GRIPS.

This workout has a 10 minute time cap. If a team does not complete the workout in the alotted time, one second will be added to their time for each incomplete rep (e.g., if a team is 10 reps shy of completing the workout, their overall time will be 10:10)

For Time:

50 Synchro Dumbbell Snatches (RX: 70/50#) (Scaled: 40/25#)

50 Synchro Dumbbell Hang Clean and Jerks (RX: 70/50#) (Scaled: 40/25#)

50 Synchro DB Overhead Lunges (RX: 70/50#) (Scaled: 40/25#)

Standard:

DB Snatch: Both heads of the dumbbell must touch the ground at the bottom of the rep. The dumbell must pass directly from ground to overhead. Full elbow lockout must be demonstrated at the top of the rep. The synchro standard will require that both athletes demonstrate full lockout, together, overhead.

DB Hang Clean and Jerk: The rep must begin at full hip extension (athletes cannot clean the DB from the ground). After demonstrating full hip extension, athletes must bring the dumbbell to their shoulder before it passes to overhead (athletes can hold the DB between the legs or to the side of the body). Full elbow lockout must be demonstrated at the top of the rep. The synchro standed will require that both athletes demonstrate full lockout, together, overhead.

DB Overhead Lunges: The overhead lunges are to be completed in place and may be forward or reverse. The knee must touch the ground at the bottom of the rep and full hip and knee extension with the feet beneath the hips must be demonstrated at the top of the rep. The DB must remain overhead during the lunges for the reps to be counted. Athletes must hold the handle of the dumbell whiles lunging (holding either head of the DB will result in a NO REP). The synchro standard will require that both athletes demonstrate full hip and knee extension, with the DB locked out, together, at the top of the rep.

In M/F pairs, switching a desired, athletes will complete an AMRAP x 10 Minutes of Synchro Wall Balls (RX: 30/20) (Scaled: 20/14)

Every Minute on the Minute (starting at 0:00) all 4 athletes must perform 5 Synchro Burpees Over The Line (OTL).

The standard for the Burpee 

EMOM (Starting at 0:00) (5) 4-Person Synchro Burpee OTL (Over The Line). Each rep starts with all athletes facing the line. In the bottom position, all four athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. All four athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If some athletes reach the bottom position ahead of the others, they may wait on the ground for their teammates. A two-foot takeoff IS REQUIRED. If any athlete touches the line at any time, the rep will not count. In this case, all athletes will need to complete the entire burpee over again. In the event of a no rep from any athlete, the entire team must complete another full repetition. Each rep is credited when all athletes touch the ground on the opposite side of the line.

Workout begins with synchro burpees, after which teams will start working to max reps of heavy synchro wallballs. Each minute, stopping to complete 5 more burpees. Athletes can switch in and out as they please, partners DO NOT need to move together, but one male athlete and one female athlete must be working together.

In relay style (F1/F2/M1/M2) athletes will complete a 1 Minute AMRAP of Max Calories on the Echo Bike.

Following the 1 Minute Echo Bike AMRAP, athletes will have 20 seconds to transition to Part 2 where they will complete Max Axel Bar Thrusters in 1 Minute (see Part 2).

Once athlete 1 has completed both the Echo Bike and Axel Bar Thrusters, athlete 2 will have 20 seconds before they must begin and will complete the workout in the same fashion, followed by athletes 3 and 4.

It is the responsibility of the athletes to reset the monitor and adjust the seat height, as judges will be following each athlete directly from the bike to the thrusters after recording their total calories completed in 1 Minute.

BE SURE TO RESET THE MONITOR AND ADJUST THE SEAT HEIGHT WHILE THE PARTER THE PRECEEDS YOU IS COMPLETING THEIR THRUSTERS. ANY CALORIES ACCUMLULATED WITHOUT RESETTING THE SCREEN WILL NOT COUNT. NO EXCEPTIONS!

The following work is to be completed by one same sex pair, (F/F or M/M) followed directly by the other same sex pair:

40 Deadlifts #275/175 (Scaled: #185/125)

5 Legless Rope Climbs (Scaled: 5 Rope Climbs)

30 Deadlifts #275/175 (Scaled: #185/125)

10 Ring Muscle Ups (Scaled: 20 T2B)

20 Deadlifts #275/175 (Scaled: #185/125)

20 Strict Handstand Pushups (Scaled: 10 Wall Walks)

10 Deadlifts #275/175 (Scaled: #185/125)

40 Drag Rope Double Unders (Scaled: 80 Single Unders)

RX Standards:

Deadlifts (RX and Scaled): Starting with the barbell on the floor, the athlete must lift the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must remain straight throughout the rep. If the athlete attempt to bounce the bar they will be given a NO REP.

Legless Rope Climbs: Athletes will ascend the rope without the use of their legs, tapping the crossmember with one hand at the top of the rope.

Ring Muscle-Ups: Athletes must begin the rep by hanging from the rings, with arms fully extended and feet off the ground. Kipping is allowed, but swings or rolls to support are not permitted. The rep is credited when the elbows are fully locked out in support position. Athletes must pass through some porition of a dip before reaching lockout.

Strict Handstand Push-Ups: Starting at the top of the handstand with full arm lock out, athletes will lower their head to the floor. Once their head has touched the floor, they will press to the top of the handstand where they must again demonstrate full arm lockout with open shoulders (head through the window). Both heels must be against the wall at the top of the rep for it to be counted. If the athlete kicks down before demonstarting control they will be no repped. Kipping is NOT permitted.

Scaled Standards:

Rope Climbs: Athlete must touch crossmember before decending the rope. Athlete must show control until hands drop below tape line on the rope. NO DROPPING FROM THE TOP OF THE ROPE, IT WILL BE A NO REP.

Toes to Bar: Both feet must contact the bar at the same time. Feet must pass behind the uprights at the bottom of the rep.

**Wall Walks: Start lines at 60" for men, 55" for women. Second line 10" off the wall. Rep starts and finishes with athlete flat on the floor. Both feet must be on the wall before the athlete may remove hands from the start tape line. Once athlete has moved hands to the second tape line and made contact with some part of each hand, they may move back to the far line. Both hands must be on the finish line before feet may come down to the floor. If you are no repped, you must complete the entire rep over.

IGNORE TIME SLOTS, FIRST COME, FIRST SERVE. ONCE YOU HIT THE PLATFORMS, TIME TO WORK (CLOCK WILL START ONCE ATHLETES START WORKING ON PLATFORMS).

Teams will get 8 Minutes to find a 3 Rep Max Front Squat or Back Squat. One M/F pair must Front Squat and one M/F pair must Back Squat.

M/M Pair will find a 3 Rep Max Front Squat/Back Squat (Heaviest Lift Per Athlete) on Platform A.

F/F Pair will find a 3 Rep Max Front Squat/Back Squat (Heaviest Lift Per Athlete) on Platform B.

**ONCE WEIGHT HAS BEEN ADDED TO THE BAR IT CANNOT BE REMOVED. ATHLETES MUST BUILD IN WEIGHT TOGETHER**

Athletes must demonstrate full range of motion for the rep to be counted (e.g., hip crease must pass below the knee at the bottom of the rep and hip and knee extension must be demonstrated at the top of the rep.)

**THE BAR MUST BE RETURNED TO THE RACK FOR THE REP TO BE COUNTED. BARS DROPPED FROM THE FRONT OR BACK RACK WILL BE DECLARED AS NO REPS.**

**ATHLETES MAY COMPLETE A SET SO LONG AS THE BAR HAS BEEN REMOVED FROM THE RACK BEFORE TIME HAS EXPIRED.**

**ATHLETES MAY CONTINUE TO LIFT IF THEY ARE CALLED FOR A NO REP (FOR DEPTH) SO LONG AS THE BAR REMAINS IN THE FRONT/BACK RACK POSITION.**

THIS EVENT MUST BE COMPLETED PRIOR TO CUTS (CUT OFF TIME WILL BE ANNOUNCED THE DAY OF THE EVENT). NO EXCEPTIONS!