The Phoenix

6 Mins to Find Max Load
4 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead

The workout goes as follows:

Each team will start with two empty barbells and one set of plates. After the call of 3-2-1, teams will have 6 minutes to find a max for 4 deadlifts + 2 hang cleans + 1 shoulder to overhead complex. Only one athlete may work at a time, however, your partner may help add weight to the barbell. Teams can choose to use both barbells or share one barbell (45/35#) Only one barbell can be loaded at a time.

The complex is performed unbroken. Each athlete may lift as many times as they want in the 6 minutes.

The team’s score is each athlete’s max lift added together. If either athlete is unable to successfully lift at least one time, that athlete will receive a score of 0.

Movement Standards

Deadlift
The Deadlifts must be touch-and-go and is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing on the deadlifts are allowed.

Hang Clean
The hang clean begins when the bar is brought to a hang position. The bar may not pass below the knee. Hang power cleans, hang squat cleans, and hang split cleans are allowed. If the knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position. 

Shoulder to Overhead
Following the hang clean, the barbell must be in contact with the shoulders to begin the overhead movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a no rep. A strict press, push press, push jerk, or split jerk is allowed.

INTERMEDIATE:

Part 1A:

For Time:
80 Double Unders
60 Box Jumps 20"
40 Thrusters 75/55#
20 DBalls to Shoulder 20#
80 Double Unders

Then

Part 1B:

For Reps:
Max Effort Pull-Ups

SCALED:

Part 1A:

For Time:
100 Single Unders
60 Box Step-Ups 20"
40 Thrusters 45/35#
20 DBalls to Shoulder 15#
100 Single Unders

Then

Part 1B:

For Reps:
Max Effort Ring Rows

The workout goes as follows:

This is a 2 part workout. After the call of 3-2-1, one athlete will pick up their rope and begin working. Together teams will complete a combined 80 double unders, 60 box jumps, 40 thrusters, 20 DBall to shoulder and 80 double unders–in that order. They may split the reps as they wish. Only one athlete may work at a time.  Each athlete MUST do a minimum of 1 rep of each movement. There will be a 7 minute time cap. 

Once all movements are complete, time will be called.  Incomplete reps will be added as seconds. Ex. 7:00 + 80 incomplete reps = time 8:20

At the 7 minute clock, all teams will rest for 1 minute as they move to the pull up rig. Then,

After the call of 3-2-1, teams will work together to accumulate max effort pull-ups. Only one athlete may work at a time. There will be a 2 minute time cap. 

The team’s score will be the time from part 1A less max rep pull ups. 1 pull up = 1 second of time. Ex. 6:33 - 35 pull ups = total time 5:58. 

Movement Standards

Double or Single Unders
The rope passes under the feet twice (doubles) once (singles) for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Box Jumps or Step Ups
Start with both feet on the ground and face the side of the box. Do not angle the box and jump or step up on the corner. Jumping or stepping onto and off the box is permitted. Using hands to push into the legs during the step-up is not allowed. Only the feet may make contact with the box. Both feet must be on top of the box with hips and knees fully extended.

Thrusters
Thrusters begin with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a press is not allowed. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. 

DBall To Shoulder
The movement starts with the DBall on the ground. The athlete must lift the D-Ball to either shoulder. The rep is credited when Hips and knees are fully extended, with head and shoulders over the hips and Dball is on top of the on top of the athlete’s shoulder. Alternating shoulders is not required.

Chin Over Bar Pull Ups
This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.

Ring Rows
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from
the hands) and gripping the rings.

The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.

INTERMEDIATE:

On a 8 Min Clock:

Complete 4 rounds (I go, you go)
12 cal Echo bike
10 Alt DB FR forward Lunges
8 ALT DB snatches (53/35)
6 ALT SA devil press

P1 Completes all movements then tags P2 to switch

SCALED:

On a 8 Min Clock:

Complete 4 rounds (I go, you go)
10 cal Echo bike
8 Alt DB FR forward Lunges
6 ALT DB snatches (35/25)
4 ALT SA devil press

P1 Completes all movements then tags P2 to switch

INTERMEDIATE:

On a 10 Min Clock:

Buy in:
75 Synchro Burpees

Then

AMRAP (I go, You go Rounds)
For Reps:
8 Russian Kettlebell Swings 53/35#
6 Toes-to-Bar

SCALED:

On a 10 Min Clock:

Buy in:
100 Synchro Plate Ground to Overhead 10#

Into

AMRAP (I go, You go Rounds)
For Reps:
8 Russian Kettlebell Swings 35/26#
6 Hanging Knee Raises


The workout goes as follows:

After the call of 3-2-1, both team members will complete 75 synchro burpees. In the remaining time athletes will work together in a  “I-go, You-go” fashion to complete as many reps as possible. One athlete must complete 8 russian kettlebell swings and 6 toes-to-bar before switching. There will be a 10 minute time cap. 

The team’s score will be the total number of reps at 10 minutes. 


Movement Standards

Synchro Burpees
Your chest and thighs must touch the ground at the bottom each time for the repetition to count. The athletes can choose to step or jump to their feet. The athlete’s hips and knees must reach full extension, hands clap overhead while jumping with both feet off the ground. The synchronized portion of the movement is when both athletes are on the ground with chest and thighs touching the ground, meaning both athletes have to be on the ground together in order for the rep to count.

Synchro Plate Ground to Overhead
Plate starts on the floor. Athletes must grip the plate at the center. Plate must make contact with ground. The rep is credited when the plate is locked out overhead, and arms, hips, and legs are fully extended with plate overhead centered over the body.  The synchronized portion of the movement is when both athletes' plates are on the ground, meaning both athletes have their plates on the ground together in order for the rep to count.

Russian Kettlebell Swings
The kettlebell starts on the ground. The rep is credited when the arms are at 90 degrees and parallel with the floor. Athlete’s arms, hips, and legs are fully extended.

Toes to Bar
Begin from a full hang position and start by bringing the feet behind the bar and finish with both feet coming into contact with the bar at the same time. If an athlete does not bring their feet behind the bar at the bottom or hits one foot at a time at the top, it will be considered a no rep.

Hanging Knee Raises
Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the hips.