Spring Fling

10 Min Cap

Rx

60 GHD's w/Med Ball (20/14#)

40 HSPU

20 Squat Cleans (185/125#)

10 Rope Climbs

Rxish/Masters

60 GHD

40 HSPU

20 Squat Cleans (135/95#)

10 Rope Climbs

Scaled

60 Partner Med Ball Sit Ups  (14#)

30 Double DB Push Press (35/20#)

20 Power Cleans (85/65#)

10 Synchro Bar Facing Burpees

Rx/Rxish/Masters:

Athletes may split reps however they want to for the first 2 movements but cannot do less than 10 reps each.

Must split the last 2 movements evenly but can pick any rep scheme.  You go I go, you do 2 reps I do 2 reps etc....

Scaled: Must split the middle 2 movements evenly but can pick any rep scheme.  You go I go, you do 2 reps I do 2 reps etc....

GHD: We have Rogue GHD's so all athletes can easily adjust the GHD so that they can touch the ground with their hands.

Rx: The rep starts in the sit up position holding the ball.  The ball then has to touch the ground and touch the round foot pads for the rep to be counted.

Rxish/Masters: The rep starts in the sit up position.  Both hands must touch the ground and then the round foot pads for the rep to count.

Scaled: Partners will set up facing each other with one partner holding the med ball.  The rep starts with athlete 1 in a seated poition and then reaching the med ball to the floor behind them.  The athlete will then sit up with the med ball and throw it to athlete 2 and they will do the same thing.  Each throw counts as a rep.  You can sit as close or as far away as you want from each other that you are comfortable with and legs can be touching each other.

HSPU: 

Rx/Rxish/Masters:  You will be provided with a 3/4 inch mat to cushion you head.  You may not use weights with an ab mat.  Rep starts with arms and hips fully extended and ends with arms fully extended.  

Double Dumbbell Push Press:

Scaled:  Rep starts with weight Cleaned up to the shoulders.  You can Strict Press but you cannot Push Jerk the weight.  Push Jerks will be no reps.

Squat Cleans:

Rx/Rxish/Masters: Squat must be below parallel and hips and knees must reach full extension at the end of the rep before the bar is lowered for the rep to count.  Touch and go is allowed or you can drop the bar after every rep.

Scaled:  Power Clean: Hips and knees must be fully extended at the top of the rep for the rep to count.  You may not squat below parallel in the catch.  Touch and go is allowed or you can drop the bar after every rep.

Rope Climbs:

Rx/Rxish/Masters: Athletes must touch the beam above the top of the rope for the rep to count.  This makes it the 15 ft standard height.  Athletes must not drop off the rope until they are halfway down or lower or it will be counted as a no rep. 

Scaled: Synchro Bar Facing Burpees:  Athletes will start the movement on the same side of the bar. The only thing that must be synchronized is you must be on the floor at the same time with both of your chests and thighs touching the floor.  The jump does not have to be at the same time but must be a 2 foot take off for the rep to count.  If one athlete gets up from the floor before the other one's chest hits, it will be a no rep.

Part 1:   10 Min Cap

6 Snatches (any weight) 

1000 m Row

8 Snatches (any weight)

500 m Row

10 Snatches (any weight)

Part 2:  4 Min Cap

at 10:00 both athletes will have 4 Minutes to reach a 2RM

Rx: Cluster

Rxish/Masters: Thruster

Scaled: Ground to Overhead

Here's where strategy comes in for all you thinkers. You may change weights out as the workout progresses but you don't have to. Either partner may change out weights on either bar. You will declare your weights that you plan to use for each set before the workout begins and the judge will confirm those weights at each set. If an athlete fails reps at any weight, they may continue forward with the workout but those weights/reps will not be added into the total score.  Partners must split reps evenly for the snatches but it does not have to be you go I go. 

For example, partner 1 declares 85# for their first set of snatches but keeps trying and failing at this weight.  The team can move forward with the workout but no weight will be recorded for that athlete for that round.  Partner 2  can start their rep once Partner 1 is locked out at the top and the rep is deemed good.  If Partner 2 starts their rep and Partner 1 got called on a no rep, that rep will still count for Partner 2 but obviously Partner 1 will have to try again or choose not to take those weight points and move on.

Athletes must split the row evenly.  There will be one rower per team. Athletes may not get off the rower until the calories are reached.  For example, you cannot give one last big pull and get off the rower at 980 meters and assume it will roll over to 1000.

This workout will be scored as follows:  You will get a point amount for the time you finish in and a point amount for how much you lift.  These 2 scores will be averaged together for a total score.  

Rx: Squat Snatch: Each athlete must do an even amount of Squat Snatches but can do them in any order.  You go I go or all reps at once.  You will have a men's and women's bar set up facing each other with all the plates you will need down to 2 1/2#. Squat must be clearly below parallel for the rep to count and arms, hips and knees must reach full extension at the top of the rep with both feet in line and with the bar directly overhead and not in front of the head. You may drop the bar from above between reps if needed.  Knee may not touch the ground at the bottom of the rep and you must show the bar is under control at the top of the rep for it to count.  For example....if you are moving back and forth trying to stabilize the bar at the top of the lift, you must show full lock out of the hips and arms before it is dropped.

Rxish: Squat or Power Snatch:  Same standards as above 

Scaled:  Squat or Power Snatch:  Same standards as above. 

2RM:  If 2 teams have the same scores in all of the workouts, the 2RM combined weight will be the tie breaker.  The scoring for this workout will be the heaviest weight lifted for both athletes for the 2RM which will be added to the final score of the total snatch weight lifted.

Cluster: Athletes may Clean or Squat Clean the bar. Squat must be below parallel and the bar may not stop at the shoulder on the way up but be a continuous motion until locked out at the top with head in front of the bar and knees and hips at full extention.  Bar then goes down to the hips and then the ground without leaving the hands and the movement is repeated.  Bar can be dropped from overhead after the 2nd rep.

Thruster: Athletes may Clean or Squat Clean the bar. Squat must be below parallel and the bar may not stop at the shoulder on the way up but be a continuous motion until locked out at the top with head in front of the bar and knees and hips at full extention.  Hands may not leave the bar at any time for the 2RM to count.  Touch and Go.  Bar cannot be dropped from overhead if 55# or less. 

Ground to Overhead:  Athletes must Clean the bar to their shoulders and may perform a Strict Press, Push Press, Push Jerk or Split Jerk to get the bar overhead.  Feet must be in line and arms, hips and knees locked out at the top for the rep to count.  The bar must come back down to the shoulders and then hips and then the ground without the hands leaving the bar and the movement is repeated again.  Touch and Go. Bar cannot be dropped from overhead if 55# or less. 

21-15-9 

6 Min Time Cap

Rx

21 Synchro Sandbag Squats (150/100#)

21 Chest to Bar

15 Sandbag Cleans (over the shoulder)

15 Chest to Bar

9 Synchro Sandbag Squats

9 Chest to Bar

Here's where it gets spicy......with any remaining time, you will Ski for calories......any calories you aquire will be deducted off your final time.

Rxish/Masters

100/80# Sandbag

Pull ups

Scaled

80/60# Sandbag

Ring Rows 

Synchro Sandbag Squats:  Both athletes will clean the sandbag into a bear hug postition and squat below parallel as well as stand with hips and knees at full extention.  Bear hug can be holding the bag vertically or horizontally but it must be held somewhere under the chin.  Synchro is judged at the bottom of the squat.  Partners cannot stand up until you are both at the bottom of a squat.  No reps can happen if one partner stands up before the other has reached full depth and also if one partner stands up but doesn't hit full extension of the hips and knees before going back down again.  Take your time and do them right.....nobody likes a no rep holding a heavy thing!

Sandbag Cleans: Sandbag will be cleaned from the floor and thrown over the shoulder.  No reps will happen if the bag falls off the side of the shoulder and not behind the athlete.  You do not have to alternate shoulders but it is recommended.  Both athletes have 15 reps each and can do these reps however they want.  Ex. you go I go or you do 3 I do 3.....

Chest to Bar:  Chest must clearly hit the bar anywhere under the collarbone.  Partners will split reps any way they choose but 1 partner must do at least 5 reps.

Pull Ups:  Chin must be clearly visible over the top of the bar.  Partners will split reps any way they choose but 1 partner must do at least 5 reps.

Ring Rows: Rings will be 36 inches off the ground and a 45# plate will be placed underneath with the edge in line with the rings.  Your heels must be in contact with the ground and ball of the foot on the plate. The body must stay in a plank position with no bending of the knees.  The rep will start with arms fully locked out and be counted when the rings touch the shoulders.  Partners will split reps any way they choose but 1 partner must do at least 5 reps.