FrostBite

GLACIER GLIDE! THIS IS FOR OUR INTERMEDIATE & SCALED DIVISION! 

FOR TIME:

10 WALL WALKS
30 WALL BALLS
15 WALL WALKS
60 WALL BALLS***__________Tiebreak Time 
10 WALL WALKS
30 WALL BALLS

*10 MINUTE TIME CAP*

*Tag out space is at the front of the lane, by the starting point (near turf) 

WALL WALKS FOR INT: 10" LINE AT WALL 

WALL WALKS FOR SCALED: 30" LINE 

WALL BALLS: 20/14lbs  and 14/10lbs 

***TIEBREAK TIME: Time after 60 Walls have been completed. 

FOR TIME:

10 WALL WALKS (10 reps)
30 WALL BALLS (40 reps)
15 WALL WALKS (55 reps)
60 WALL BALLS***__________Tiebreak Time (115 reps)
10 WALL WALKS (125 reps) 
30 WALL BALLS (155 reps) 

*10 MINUTE TIME CAP*

GLACIER GLIDE! THIS IS FOR OUR RX DIVISION! 

FOR TIME:

60 FT. HANDSTAND WALK
45 WALL BALLS
90 FT. HANDSTAND WALK
60 WALL BALLS*
60 FT. HANDSTAND WALK
45 WALL BALLS

*9 MINUTE TIME CAP* 

HSW: Reps Measured in 5 Ft. increments 

15FT. DOWN, 15 FT. BACK

*No you cannot walk with your partner

*Tag out space is at the front of the lane, by the starting point (near turf) 

*If you fall or no rep the HSW, you must go to the previous 5FT. starting point 

WALL BALLS: 20/14lbs 

TIEBREAK TIME: Time after 60 Walls have been completed. 

FOR TIME:

60 FT. HANDSTAND WALK (4 REPS) 
45 WALL BALLS (49 REPS) 
90 FT. HANDSTAND WALK (55 REPS) 
60 WALL BALLS*** (115 REPS) ________ TIE BREAK TIME 
60 FT. HANDSTAND WALK (119 REPS) 
45 WALL BALLS (164 REPS) 

*9 MINUTE TIME CAP* 

***TIE BREAK TIME

GUSTS & THRUSTS! A 2 Score WOD! 

SCORE #1 = TIME TO COMPLETE RIG MOVEMENT + DB THRUSTERS. 

ON A 9 MINUTE CLOCK.... 3 ROUNDS FOR TIME..INTO a 1,000M ROW FOR TIME!

RX: 3 ROUNDS FOR TIME OF...

10 BAR MUSCLE UPS

20 DB THRUSTERS 2x50/35lbs 

INTERMEDIATE: 3 ROUNDS FOR TIME OF...

15 PULL-UPS 

20 DB THRUSTERS 2x50/35lbs 

SCALED: 3 ROUNDS FOR TIME OF...

15 RING ROWS 

20 DB THRUSTERS 2x35/25lbs 

Once the team has completed the last set of thrusters in the time cap they will move on to their rower. The rower will be set to count down from 1,000 Meters. The 1,000 Meter row will be for TIME.

There is NO rounding up after the clock is done. Whatever the meters read on your monitor at the time cap is your final score. Your score will be "capped" and then the amount of meters you rowed. 

WORKOUT NOTES: 

RING ROWS: Reps begin and end in a full extension with a rigid body. Feet will be under the rig, feet flat. There is NO "kipping" of the hips or any other body part to get your self up. The rep is credited when you begin in full extension, then pull the rings to make contact with the outside of your chest and then end in a full extension (without any of the kipping movement). If the rings do not make contact at the chest, no rep. If you do not return to a locked out position and come out of the rep early after the chest contact, no rep. 

PULL-UPS: Strict, Kipping, or Butterfly will be allowed. Arms begin fully extended and feet will go behind the bar, chin must be ABOVE the horizontal plane of the pull-up bar. Bars will be adjusted to a taller height, boxes will be available. One pull-up bar per team. Bar will be off of the taller athlete. 

MUSCLE-UPS: No glide kipping or resting/removing hands at the top of the bar. 

If you complete your 3RFT and know that you can complete your 1k row under the 9min cap, yes, you may "rest". If for some reason that does not happen, there is no deduction from the time. That is YOUR decision and strategy as a team.

1K ROW: 

Your partner can assist in your feet straps and damper. 

Athletes do not touch the monitors. 

GUSTS & THRUSTS! A 2 Score WOD! 

SCORE #2 = 1,000 METER ROW FOR TIME (IN 9 MIN TIME CAP) 

If you complete your 3RFT and know that you can complete your 1k row under the 9min cap, yes, you may "rest". If for some reason that does not happen, there is no deduction from the time. That is YOUR decision and strategy as a team.

There is NO rounding up after the clock is done. Whatever the meters read on your monitor at the time cap is your final score. Your score will be "capped" and then the amount of meters you rowed

1K ROW: 

Your partner can assist in your feet straps and damper. 

Athletes do not touch the monitors. 

ROUND 2:
RX: 155/105lbs
INT: 135/95lbs
SC: 105/75lbs

"POLAR POWER" (for REPS!) 3 SCORES!

3 ROUNDS OF 2 MIN. ON + 1 MIN. OFF

You and your teammate will try to accumluate as many snatches as possible at the designated weight in the 2 minute time frame. 

At the 2 minute time cap, you will have one minute of rest, where you will also load your bar properly for the next weight. 

There is no minimum work requirement for either teammate. 

This workout will provide you with three seperate scores, the reps that were successfully completed at each weight. 

If you have tied reps with another time, your tiebreak is whoever had the MOST reps completed in the FIRST MINUTE. 

THINGS TO NOTE:

-At the 2 minute time cap, if your barbell is already LIFTED OFF OF THE GROUND, and you successfully complete your rep, that WILL COUNT AS A REP for your score.

-Power OR Squat Snatches will be allowed 

-The barbell will move from the ground to overhead in one smooth motion, no stopping at the shoulders for any type of clean and jerk. 

-Your rep will be credited when your barbell is locked out at the top with arms, hips and knees fully locked out. The barbell will be over the middle of your body (head through). 

-The 15 and 10's that will be on your barbell alone (in Male and Female scaled and Female's intermediate round 1) will NOT be dropped alone and dropping those smaller plates will result in a penalty. They are not intended to be dropped alone on a barbell. 

-Teammates will tag out at designated spot, under no circumstances are you standing in front of one another. Early tag outs will result in a time penalty. 

If you have tied reps with another team, your tiebreak is whoever had the MOST reps completed in the FIRST MINUTE. 

"POLAR POWER" (for REPS!) 3 SCORES!

ROUND 1:
RX: 135/95lbs
INT: 105/75lbs
SC: 75/55lbs

3 ROUNDS OF 2 MIN. ON + 1 MIN. OFF

You and your teammate will try to accumluate as many snatches as possible at the designated weight in the 2 minute time frame. 

At the 2 minute time cap, you will have one minute of rest, where you will also load your bar properly for the next weight. 

There is no minimum work requirement for either teammate. 

This workout will provide you with three seperate scores, the reps that were successfully completed at each weight. 

If you have tied reps with another team, your tiebreak is whoever had the MOST reps completed in the FIRST MINUTE. 

THINGS TO NOTE:

-At the 2 minute time cap, if your barbell is already LIFTED OFF OF THE GROUND, and you successfully complete your rep, that WILL COUNT AS A REP for your score.

-Power OR Squat Snatches will be allowed 

-The barbell will move from the ground to overhead in one smooth motion, no stopping at the shoulders for any type of clean and jerk. 

-Your rep will be credited when your barbell is locked out at the top with arms, hips and knees fully locked out. The barbell will be over the middle of your body (head through). 

-The 15 and 10's that will be on your barbell alone (in Male and Female scaled and Female's intermediate round 1) will NOT be dropped alone and dropping those smaller plates will result in a penalty. They are not intended to be dropped alone on a barbell. 

-Teammates will tag out at designated spot, under no circumstances are you standing in front of one another. Early tag outs will result in a time penalty. 

If you have tied reps with another team, your tiebreak is whoever had the MOST reps completed in the FIRST MINUTE. 

ROUND 3:
RX: 185/125lbs
INT: 165/115lbs
SC: 125/85lbs

"POLAR POWER" (for REPS!) 3 SCORES!

3 ROUNDS OF 2 MIN. ON + 1 MIN. OFF

You and your teammate will try to accumluate as many snatches as possible at the designated weight in the 2 minute time frame. 

At the 2 minute time cap, you will have one minute of rest, where you will also load your bar properly for the next weight. 

There is no minimum work requirement for either teammate. 

This workout will provide you with three seperate scores, the reps that were successfully completed at each weight. 

If you have tied reps with another time, your tiebreak is whoever had the MOST reps completed in the FIRST MINUTE. 

THINGS TO NOTE:

-At the 2 minute time cap, if your barbell is already LIFTED OFF OF THE GROUND, and you successfully complete your rep, that WILL COUNT AS A REP for your score.

-Power OR Squat Snatches will be allowed 

-The barbell will move from the ground to overhead in one smooth motion, no stopping at the shoulders for any type of clean and jerk. 

-Your rep will be credited when your barbell is locked out at the top with arms, hips and knees fully locked out. The barbell will be over the middle of your body (head through). 

-The 15 and 10's that will be on your barbell alone (in Male and Female scaled and Female's intermediate round 1) will NOT be dropped alone and dropping those smaller plates will result in a penalty. They are not intended to be dropped alone on a barbell. 

-Teammates will tag out at designated spot, under no circumstances are you standing in front of one another. Early tag outs will result in a time penalty. 

THE DEVIL'S EDGE: 

COMPLETE AS MANY REPS AS POSSIBLE IN 8 MINUTES:

RX: 85 REPS = 1 ROUND 

10 Alt. Single Arm Devil's Presses w/ 1x70/50lb DB 

10 Box Jumps @ 24/20" 

50 Double Unders 

15 Burpee Box Jumps @ 24/20" 

INTERMEDIATE: 65 REPS = 1 ROUND 

10 Alt. Single Arm Devil's Presses w/ 1x50/35lb DB

10 Box Jumps @ 24/20" 

30 Double Unders 

15 Burpee Box Jumps @ 24/20" 

SCALED: 85 REPS = 1 ROUND 

10 Alt. Single Arm Devil's Presses w/ 1x35/25lb DB

10 Step Ups @ 24/20" 

50 Single Unders

15 Burpee Box Step Ups @ 24/20" 

WORKOUT REMINDERS:

No Minimum Work Requirement! 

Devil's Press: Chest, Belly & Thighs MUST make contact with the floor, not on top of dumbbells. The dumbbell then moves in one motion from the ground to overhead, no stopping at the shoulder. Athlete's arm is fully locked out, along with full extension at hips and knees. Dumbbell is overhead and not in front of the body in your lockout. You may switch hands above your head, on the way down or at the floor. Partners may switch during the Devil's Press at any point, it will not matter which arm has left off with the reps. 

Box Jumps: RX & INTERMEDIATE. Box jumps will be facing head on at the box, no corners. Two foot take off and landing, rep will be counted once the athlete has reached full extension (hips, knees) and has STEPPED down. Absolutely NO REBOUNDING. Again, ALL athletes MUST STEP DOWN from their box. If athlete is moving to their rope from the box jumps, they cannot jump over the other side. 

Step Ups: SCALED..all athletes in the scaled divison will be doing STEP UPS. No box jumps will be allowed or credited. FULL extension and lockout of the hips and knees at the top of the box with a step down will give you your rep! 

Burpee Box Jumps/Step Ups: BBJ for RX & INTERMEDIATE. Step Ups for SCALED. 

Face your box head on, complete burpee where your chest, belly and thighs all make contact with the floor, jump up onto your box with a two foot take off. Rep will be credited when your knees and hips are at full extension then you STEP down off of the box. If you do not open up and fully extend at the top of your box jump, you WILL have to redo the entire rep, burpee included. Do not rush to where this happens to you! 

As always, be kind to your judges and fellow athletes.

Yelling and arguing with your judges will not be tolerated.