Cruel Summer Crush

12:00 For the Team to complete:

4 Rounds

300m Run with Partner

12 Sandbag to Shoulder/12 Dual Dumbbell Snatch

12 Sandbag Squats/12 Dual Dumbbell Thrusters

M/M and F/F Partners

*Must Synchronize Sandbag and Dumbbell Movements

At the call of 3, 2, 1 Go, the first 2 athletes will be at the back garage door and will begin their 300m run. Athletes must hold the rope while running. You will immediately go into the 12 synchro movements. You can switch who is doing what movement, but cannot switch within the set. ie if you start with the sandbag to shoulders, you must complete all 12, but if you want to switch to the thrusters next, you can do that. The SB must be on the shoulder while the DBs are overhead, you do not need to synchronize the bottom of the lift. So if athlete 2 has the DBs up faster than the SB you must wait with the DBs overhead. After round 1, the next set of athletes will begin round 2 from the holding area. 

Sandbag to Shoulder:

Athletes must pick the sandbag up and clean it to their shoulder, showing control and full extension of the knees and hips at the top of each rep. You may clean in one fluid motion, or pause on the knees and regrip then clean it to the shoulders.

Sandbag Squats:

Athletes must bear hug the sandbag and squat below parallel and show full extension of the knees and hips at the top of each rep. For the bear hug, the sandbag must be held above the hip crease so that it is visible to the judge. Arms cannot make contact with the legs in any fashion.

Dual Dumbbell Snatch:

Athletes must take the dumbbells from the ground to overhead in one fluid motion, standing to full extension with the dumbbells locked out overhead. You must show complete control and lockout overhead, full extension of the knees and hips prior to starting the next rep. Each rep must come from the ground, only the front of the dumbbell needs to hit the ground. 

Dumbbell Thrusters:

Athletes must have the dumbbells in the front rack and squat below parallel, then in one fluid motion stand to full extension with the dumbbells locking out overhead. You must show complete control and lockout overhead, full extension of the knees and hips prior to starting the next rep. You may squat clean into the first rep. 

12:00 For the Team to complete:

Athlete 1: 1 Rep Max Strict Press

Athlete 2: 2 Rep Max Hang Clean

Athlete 3: 3 Rep Max Shoulder to Overhead

Athlete 4: 4 Rep Max Front Squats

* All Lifts must come from the ground

At the call of 3,2,1 Go Athlete 1 will step onto the floor and begin their max lift attemp. You can take as many attempts as you want, if you fail and re-try you can still successfully get a score. Only one athlete is allowed on the floor at a time, but the team can help with changin weights. You may start the heat with pre loaded barbell. Then athlete's 2, 3, and 4 will follow suit 

For safety purposes, if any athlete drops the bar from overhead BEHIND them, they will be penalized with a no rep, as well as a 0 for that lift, you will not be allowed to try again. 

Strict Press:

Athletes must have the barbell in the front rack position and in contact with their shoulders or collar bones. You will then press the bar overhead into a controlled overhead position, showing complete lockout and arms behind the ears.

Hang Clean:

Athletes must deadlift the bar first and stand to full extension prior to attempting the hang clean. You then will lower the bar as necessary, but it cannot go below the knees. You will pull the bar into the front rack position. You may catch in the power position, or a full squat as long as you stand the barbell up at the top of each rep. 

Shoulder to Overhead:

Athletes must have the barbell in the front rack position and in contact with their shoulders or collar bones. You can Strict Press, Push Press, Push Jerk, or Split Jerk. As long as the barbell is overhead with control, showing complete lockout and arms behind the ears and both feet underneath your hips at the end.

Front Squat: 

Athletes will take the bar from the ground and the first rep can be a squat clean or a power clean then into a front squat. Each squat must be below parallel and must reach full extension at the top. You may rest at the top of the rep before each rep.

15:00 For the Team to complete as many rounds of:

25 Calorie Row

20 Chest to Bar Pull Ups (INT: Pull Ups, SC: 10 Pull Ups)

15 Strict Handstand Push Ups (INT: Kipping HSPU, SC: Hand Release Push Ups)

* Must have one Male and one Female holding a deadlift bar off the ground at all times. If the bar is dropped at any time, the TEAM must stop and do 10 Synchro Burpees. 

Deadlift bar: RX: 315, INT: 275, SC: 225

At the call of 3,2,1 Go one athlete will start working on the AMRAP, 2 athletes will pick up the deadlift bar, that must be off the ground for you to be able to work towards the amrap. The two athletes on the deadlift bar must be M/F. If the bar is dropped or touches the ground at any time, all 4 athletes must stop what they are doing and must do 10 synchro burpees. 

* You must be facing the same direction while holding the deadlift bar. If there is a height difference between athletes it is okay to not be at full extension, but you cannot rest the bar on your thighs in anyway.

Pull ups:

Athletes must start with arms straight in the hanging position, they may use any kipping style they would like so that their chin is clearly over the pull up bar at the top, and return to a fully extended position at the bottom of each rep. Butterfly, Kipping and Strict variations are all acceptable.

Kipping Handstand push ups:

Athletes will place hands on designated mats, palms must be inside the lines on the mat to meet the standards. Athletes must lower their head making contact with the mat at the bottom of each rep, they will then press to a controlled locked out position, athletes can kip if they choose.

Hand release push ups: 

Athlete’s chest and thighs must make contact with the ground at the bottom of each rep, hands must leave the ground before pressing into the top of the rep. Athletes must move as one unit and show a controlled lock out at the top of each rep. 

11:00 For the Team to complete:

(M/F Pair A)

5:00 AMRAP

15 Cal Echo Bike

12 Dual Dumbbell Hang Squat Cleans (RX: 50/35, INT: 35/20, SC: 35/20)

(M/F Pair B)

5:00 AMRAP

15 Wall Balls (RX: 30/20, INT: 20/14, SC: 14/10)

12 Toes to Bar (SC: Hanging Knee Raises)

1:00 rest, then pairs switch AMRAPs

At the call of 3,2,1 Go, all athlete's will go on the floor. You will be split into M/F partners working on seperate 5:00 AMRAPs simultaniously. AMRAP 1 is 15 calories on the echo bike, and 12 dual dumbbell hang squat cleans. AMRAP 2 is 15 Wall Balls and 12 Toes to Bar.

You and your partner will split the work how ever you would like. 

After the first 5:00 you will have 1:00 to transition to the other AMRAP and you will start there!

Your team will have a running total for rounds and reps. 

Hang Dumbbell Squat Clean:

Athletes must take the dumbbells from the hang position to the front rack position, but must catch in the bottom of the squat. You must be below parallel when you get the dumbbells to the shoulders and stand to full extension at the top of every rep before moving into your next one. knees and hips need to be locked out. You do not have to stay above the knees, as long as the dumbbells don't touch the ground the rep will count. You can take them from outside or inbetween your legs.

Wall balls:

Athletes must squat and break below parallel at the bottom of each rep, and stand to full extension with knees and hips locked out tossing the ball to the respective target. 10' for males, 9' for ladies, the ball must clearly hit the target above the bolt for the rep to count.

Toes to bar:

Athletes must start with arms straight in the hanging position, they may use any kipping style they would like. At the bottom of each rep the athlete's feet must break the plane behind the pull up bar and both feet must simultaneously make contact with the bar between their hands before moving into the next rep