The CS&F Thanksgiving Throwdown 2024

2 SCORED PARTS – 15 MIN TOTAL

[ RX ] 

PART A: AS MANY ROUNDS + REPS

(TWO ATHLETES WORKING)

10 Synchro Burpee Box Jump Overs (20” box) (2 athletes working at a time)

20 DBL DB Box Step Overs (2x50's/2x35's) (20” box) (1 athlete working at a time)

30 Synchro DB Movements (50/35) (2 athletes working at a time)

Round 1: SA Lungesters (15 R / 15 L)

Round 2: SA Thrusters (15 R / 15 L)

Round 3: SA Devil Press (15 R / 15 L)

PART B: TOTAL WB REPS

ONE ATHLETE WORKING

400m Run

One Max Set of Unbroken Wallballs (20/14)

-minimum 30 for RX, 20 for scaled/masters-

[ SCALED / MASTERS ] 

PART A: AS MANY ROUNDS + REPS

(TWO ATHLETES WORKING)

10 Synchro Burpee Box Step Overs (20” box) (2 athletes working at a time)

20 DBL DB Box Step Overs (2x35's/2x20's) (20” box) (1 athlete working at a time)

30 Synchro DB Movements (35/20) (2 athletes working at a time)

Round 1: SA Lungesters (15 R / 15 L)

Round 2: SA Thrusters (15 R / 15 L)

Round 3: SA Devil Press (15 R / 15 L)

PART B: TOTAL WB REPS

ONE ATHLETE WORKING

400m Run

One Max Set of Unbroken Wallballs (14/10)

-minimum 30 for RX, 20 for scaled/masters-

WORKOUT DESCRIPTION: At the call of 3, 2, 1 ... GO, teams will start Part A & Part B at the same time. 2 athletes will work on Part A, and 1 athlete will work on Part B.

PART A: 2 athletes will start on 10 Synchro Burpee Box Jump/Step Overs (20” box). The sync must be chest at the bottom - it does not have to be synced at the top of the box. Athletes MUST step down. RX must jump & Scaled/Masters can jump OR step. Once 10 reps are complete, then 1 athlete will start on the 20 DBL DB Box Step Overs. DB's must be held in the Farmers Position. There must be 2 feet contact on the top of the box. The rep is counted once both feet hit the ground on the other side of the box. It will be 20" for everyone. There is no minimum rep requirement for the 20 reps - the 2 athletes can split the 20 reps however they want. Once they 20 reps are complete, they will move to 30 Synchro DB Movements. For the first round, they will complete 30 SA Lungesters (a Lunge into a Push Press - kinda like a thruster but with a lunge instead). The sync is at the top of the lockout overhead. Athletes MUST complete 15 reps on the Right, then switch hands and complete 15 reps on the Left. Once 30 reps is complete, that completes Round 1. After the 30 reps is complete, they can immediately start into Round 2. The same standards apply for Round 2, but the DB movements change to Single Arm Thrusters (15 on the Right / 15 on the Left / sync at the top). And Round 3 is Single Arm Devil Press (same standards).

PART B: The third athlete will complete a 400m run (outdoors) while the other 2 athletes are working on Part A. Once this athlete completes the 400m run, they have One Max Set of Unbroken Wallballs. RX must get a minimum of 30 reps & Scaled & masters must get a minimum of 20 reps. If athletes get 29 or less (for RX) or 19 or less (for scaled / masters) their score is 0. Anything above 30 / 20 (respectively) is counted as their total reps (i.e. if an athlete gets 42 reps, their score is 42). Unbroken means YOU CANNOT STOP MOVING for longer than 1 second. If you stop at the bottom or top or if the ball drops, you are done. Once this athlete is done, they will tag an Athlete working on Part A. This athlete now picks up directly where they left off in the AMRAP portion (Part A), and the other athlete goes out to run 400m. This will continue for all 3 athletes (only 1 attempt per athlete). Once each athlete has completed their 1 attempt, THEN all 3 can work on Part A (still only 2 working & 1 working on the movements - but can sub out however).

2 SCORED PARTS – 15 MIN TOTAL

[ RX ] 

PART A: AS MANY ROUNDS + REPS

(TWO ATHLETES WORKING)

10 Synchro Burpee Box Jump Overs (20” box) (2 athletes working at a time)

20 DBL DB Box Step Overs (2x50's/2x35's) (20” box) (1 athlete working at a time)

30 Synchro DB Movements (50/35) (2 athletes working at a time)

Round 1: SA Lungesters (15 R / 15 L)

Round 2: SA Thrusters (15 R / 15 L)

Round 3: SA Devil Press (15 R / 15 L)

PART B: TOTAL WB REPS

ONE ATHLETE WORKING

400m Run

One Max Set of Unbroken Wallballs (20/14)

-minimum 30 for RX, 20 for scaled/masters-

[ SCALED / MASTERS ] 

PART A: AS MANY ROUNDS + REPS

(TWO ATHLETES WORKING)

10 Synchro Burpee Box Step Overs (20” box) (2 athletes working at a time)

20 DBL DB Box Step Overs (2x35's/2x20's) (20” box) (1 athlete working at a time)

30 Synchro DB Movements (35/20) (2 athletes working at a time)

Round 1: SA Lungesters (15 R / 15 L)

Round 2: SA Thrusters (15 R / 15 L)

Round 3: SA Devil Press (15 R / 15 L)

PART B: TOTAL WB REPS

ONE ATHLETE WORKING

400m Run

One Max Set of Unbroken Wallballs (14/10)

-minimum 30 for RX, 20 for scaled/masters-

WORKOUT DESCRIPTION: At the call of 3, 2, 1 ... GO, teams will start Part A & Part B at the same time. 2 athletes will work on Part A, and 1 athlete will work on Part B.

PART A: 2 athletes will start on 10 Synchro Burpee Box Jump/Step Overs (20” box). The sync must be chest at the bottom - it does not have to be synced at the top of the box. Athletes MUST step down. RX must jump & Scaled/Masters can jump OR step. Once 10 reps are complete, then 1 athlete will start on the 20 DBL DB Box Step Overs. DB's must be held in the Farmers Position. There must be 2 feet contact on the top of the box. The rep is counted once both feet hit the ground on the other side of the box. It will be 20" for everyone. There is no minimum rep requirement for the 20 reps - the 2 athletes can split the 20 reps however they want. Once they 20 reps are complete, they will move to 30 Synchro DB Movements. For the first round, they will complete 30 SA Lungesters (a Lunge into a Push Press - kinda like a thruster but with a lunge instead). The sync is at the top of the lockout overhead. Athletes MUST complete 15 reps on the Right, then switch hands and complete 15 reps on the Left. Once 30 reps is complete, that completes Round 1. After the 30 reps is complete, they can immediately start into Round 2. The same standards apply for Round 2, but the DB movements change to Single Arm Thrusters (15 on the Right / 15 on the Left / sync at the top). And Round 3 is Single Arm Devil Press (same standards).

PART B: The third athlete will complete a 400m run (outdoors) while the other 2 athletes are working on Part A. Once this athlete completes the 400m run, they have One Max Set of Unbroken Wallballs. RX must get a minimum of 30 reps & Scaled & masters must get a minimum of 20 reps. If athletes get 29 or less (for RX) or 19 or less (for scaled / masters) their score is 0. Anything above 30 / 20 (respectively) is counted as their total reps (i.e. if an athlete gets 42 reps, their score is 42). Unbroken means YOU CANNOT STOP MOVING for longer than 1 second. If you stop at the bottom or top or if the ball drops, you are done. Once this athlete is done, they will tag an Athlete working on Part A. This athlete now picks up directly where they left off in the AMRAP portion (Part A), and the other athlete goes out to run 400m. This will continue for all 3 athletes (only 1 attempt per athlete). Once each athlete has completed their 1 attempt, THEN all 3 can work on Part A (still only 2 working & 1 working on the movements - but can sub out however).

FOR MAX REPS

3 SETS x 5:00 of WORK / :30 of REST

[ RX ] 

Athletes A, B & C will each complete in waterfall style…

SET 1:

27/21 Cal Row

21/15 Cal Bike

Max Pull-Ups

SET 2:

24/18 Cal Row

18/12 Cal Bike

Max Toes-To-Bar

SET 3:

21/15 Cal Row

15/9 Cal Bike

Max Bar Muscle Ups

[ SCALED / MASTERS ] 

Athletes A, B & C will each complete in waterfall style…

SET 1:

24/18 Cal Row

18/12 Cal Bike

Max Ring Rows

SET 2:

21/15 Cal Row

15/9 Cal Bike

Max Leg Raises

SET 3:

18/12 Cal Row

12/6 Cal Bike

Max Pull-Ups

WORKOUT DESCRIPTION: At the call of 3,2,1 ... GO, Athlete A will start on the Row. Once he/she has rowed the designated calories, they will move to the bike. AT THIS TIME (when Athlete A finishes the row) Athlete B can start the row WHILE Athlete A is now working on the Bike. Once Athlete B finishes the Bike, he/she can move to the pull-up bar / ring rows. AT THIS TIME, each athlete behind her can move to the next movement. If an athlete behind finishes the movement BEFORE the athlete in front of them is complete with their calories, they wait. They CANNOT help the athlete in front of them. Once each athlete moves toe the pull-bar / rings, only 1 working at a time. Athletes can switch however they want - no minimum work requirement on pull-up bar / rings. IMPORTANT NOTE: If the third athlete DOES NOT finish the Row AND Bike in a given set, the ENTIRE TEAM's score for that set will be 0. The 3rd athlete MUST complete the Row and Bike for reps to count. Athletes can go in any order for each set and DO NOT need to maintain that order for all 3 sets. You may change your order each set if desired.

Score is total reps of all 3 sets combined for 1 cumulative score.

FOR TIME

[ RX ] 

Athlete A: Actual Grettel

10 Rounds:

3 Clean & Jerk (135/95)

3 Burpees Over Bar (Lateral)

Athlete B: Modified Ingrid

10 Rounds:

3 Snatch (115/80)

3 Burpees Over Bar (Lateral)

Athlete C: Made-Up Edna

10 Rounds:

3 Thruster (95/65)

3 Burpees Over Bar (Lateral)

TIME CAP: 12 MIN

[ SCALED / MASTERS ] 

Athlete A: Actual Grettel

10 Rounds:

3 Clean & Jerk (115/80)

3 Burpees Over Bar (Lateral)

Athlete B: Modified Ingrid

10 Rounds:

3 Snatch (95/65)

3 Burpees Over Bar (Lateral)

Athlete C: Made-Up Edna

10 Rounds:

3 Thruster (75/55)

3 Burpees Over Bar (Lateral)

TIME CAP: 12 MIN

WORKOUT DESCRIPTION: At the call of 3,2,1 ... GO, Athlete A will complete their work (10 rounds of 3 C&J and 3 Burpee Over Bar). Athletes B & C CANNOT help Athlete A. Clean & Jerk reps must start from the ground, clean it to the shoulders and fully extend overhead (any press is acceptable). For the burpees, athletes will perform lateral burpees over bar (laying parallel with the barbell). 2 feet must be in the air at the same time when you jump over. Once Athlete A finishes, Athlete B will go, and C will follow. 

Score is time when Athlete C finishes.