The Open Hangover III

AMRAP in Order for 16 mins

Ski 250m

12Sandbag Cleans (RX 100#/75 s-75/50#)

100 males/75 female RX 75/50 Scaled sand bags weights

VIDEO

12 Toes 2 Bar (s- hanging knee raises)

Explanation of WORKOUT VIDEO

Waterfall style Workout-

At the call of GO-1 teammate begins SKi, once ski is completed, P1 moves onto the sandbag, while p1 is on sandbag, P2 may begin Ski, P2 then begins sandbag But cannot start if P1 is still working) Then P3 begins ski, and also complets sandbag cleans. Once sandbag cleans are completed by P3- P3 then holds sangbag, while P1 does T2B (hanging knee) and P2 is doing static hang

THEN- they switch positions

P1 Holds bag

P2 T2B

P3 Static hold

All partners will complete the t2b, static hang and sangbag hold before round 2 at the ski begins.

Standards:

Ski Erg: Video

Athletes start the movement,  not touching tyhe handles until the call of GO
Continue pulling the handles until your hands are at chest level or slightly below, with the handles close to your body.
Reverse the motion by extending your arms and bending your knees to return to the starting position.
Focus on maintaining a smooth and controlled rhythm throughout the movement, avoiding jerky or overly fast motions. DO NOT LET the handles GO when done- control them back to starting postions.

Sandbag Cleans: Video

Start by standing with your feet shoulder-width apart, facing the sandbag on the ground. The sandbag should be positioned between your feet.
In one explosive motion, extend your hips, knees, and ankles to lift the sandbag off the ground, where at exrtension throwing the sandbag over your shoulder. (this is one rep)

Ensure that you maintain proper form and control throughout the descent to avoid injury.

Toe2Bar: Video

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. must come into contact with the bar at the same time, inside the hands.

Scaled-hanging knee raises: Video

The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

Part A: Max Cal Row - 2 teammates (Score is Total Cals) 

1 partner doing thrusters (part B)

:90 Per Round 1:00 b/t rounds Rest/Transition/Weight changes

Workout Description: (7 min time cap)

In this workout, teams of 3 will complete three rounds of different movements, with each partner selecting one round to complete as fast as possible.

The team's score is the total time it takes to complete all three rounds.

Each individual must finish their round before the next partner can start theirs.

P1:

9- Strict HSPU (scaled seated Strict DB presses 35/25)

6-Box Jump Overs

3-Bar Muscle Ups (scaled: Strict Pull-ups)

P2:

12-Wall Walks (Scaled open standard lines)

9- Box Jump Overs

6-Chest 2 Bar (Scaled pull-ups)

P3:

15- Kipping HSPU (Scaled DB Push Press 35/25)

12-Box Jump Overs

9- Pull-ups (Scaled Deep Ring Rows)

Standards:

Strict Handstand Push-Ups (HSPU): The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. (Video)

RX Partner 1 (P1) will perform 9 strict handstand push-ups. Kipping is not allowed.

Scaled: Partner 1 (P1) will perform seated strict dumbbell presses with (2) 35/25 lb dumbbell. (video)

Box Jump Overs: Athlete will jump onto and over a box, full extension of the hips at the top is not required but BOTH feet must touch the top of the box.
No requirement for facing the box or stepping down on the opposite side. (Video)

RX: Must jump onto the box, landing with both feet on top of the box simeltaneously.

Scaled may (but is not required) to perform step-up overs

Bar Muscle-Ups: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. 

RX Partner 1 (P1) will perform 3 bar muscle-ups, utilizing a kip to transition over the bar.

Scaled: Partner 1 (P1) will perform 3 strict pull-ups. Video

Wall Walks: (same standards as seen in the CrossFit Open) Video 

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.  At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line

RX:Partner 2 (P2) will perform 12 wall walks, starting in a plank position and walking their feet up the wall until their hands pass the tape standard for each division. RX Tape Line is 10 inches from the wall. both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line

Scaled: Partner 2 (P2) will perform open standard lines, Hands cannot move behind the line untill both feet are on the wall. WALL WALK (SCALED ONLY) A tape line will measure 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.  At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line.

Chest-to-Bar Pull-Ups: The rep is credited when the athlete’s chest, just below the collar bone makes conact with the bar. The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is allowed

RX Partner 2 (P2) will perform 6 chest-to-bar pull-ups
Scaled: Partner 2 (P2) will perform regular pull-ups. Chin must clearly crosss the pull-up bar 

Kipping Handstand Push-Ups: Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep.

RX Partner 3 (P3) will perform 15 kipping handstand push-ups, utilizing a kip to generate momentum.

Scaled: Partner 3 (P3) will perform dumbbell push presses with a 35/25 lb dumbbell. (Video)

Pull-Ups: The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is allowed

RX Partner 3 (P3) will perform 9 pull-ups, ensuring the chin clears the bar at the top of each rep.
Scaled: Partner 3 (P3) will perform deep ring rows. A line will be taped for athletes the heel placement (between rig posts) for depth. (video)

Teammate

A: 1 RM

B: 3RM

C: 5RM

Bench press for heaviest weight

10 mins for all partners to lift

*The only rule is every teammate chooses their RM and must stick with it. Can add or change weights as needed, as well as turns. 

Workout Description: Bench Press Max Effort

Athletes will begin with an empty barbell, after 3,2,1 athletes will load the barbell and declare their weight to judge.

Athlete 1 will declare weight and rep scheme and make the first attempt while athlete 2 or 3 spots.  If athlete 1 wants to continue making attempts until they have found a max, they can.

Athlete 2 will declare weight and rep scheme and make the first attempt with athlete 1 or 3 spots. If athlete 2 wants to continue making attempts until they have found a max, they can.

Athlete 3 will declare weight and rep scheme and make the first attempt with athlete 1 or 2 spots. If athlete 3 wants to continue making attempts until they have found a max, they can.

-Athletes MAY place bumper plates under feet.
- You can load and unload the bar as often as you’d like but MUST declare weight to judges.
-The team chooses the lifting order but MUST keep the same rep scheme throughout the strength event
- Athletes can lift as many times as they see fit but cannot change rep schemes.
- If an athlete fails the attempt, they can reattempt the same weight, increase or decrease the load.

Points of performance:
Each rep begins with full extension of the arms with arms directly over the torso. Spotters can be used for a lift-off, spotters’ hands must be off of the bar before the athlete begins the lift.

The bar must make contact with any part of the torso but can not pause or rest on the torso.

Shoulders and butt MUST remain on the bench, if either comes off of the bench, the athlete will be given a no-rep.

Feet must remain on the floor
No reps: Butt or shoulder cannot leave bench , Elbows must lock out at the top. Athlete must show control before re racking.

Scoring:

The score for this workout is the total combined weight lifted by all three teammates across their specific lift/reps
Each teammate's individual lifts will contribute to the team's overall score. And will count as LBS

Example:
Teammate 1- 1RM is 325# = 325#

Teammate 2- 3RM is 225 = 675#

Teammate 3- 5RM is 185 =925# 

Total Points=1925

Standards:

The barbell must be lowered until it lightly touches the lifter's chest.
At the top of the lift, the lifter must fully extend their arms without locking out their elbows.
Judges ensure that each repetition meets the required range of motion to count as a successful lift. Lifters must demonstrate control throughout the descent and ascent of the barbell. The barbell should be lowered under control towards the chest and pressed upward in a steady and controlled manner.
Any bouncing or jerking movements that compromise control may result in the lift being disqualified.
Lifters must keep their feet planted firmly on the floor throughout the lift.
The lifter's buttocks and back must remain in contact with the bench at all times.
The barbell must travel in a straight line during the lift, moving vertically from the starting position to the lockout position.