Naughty and Nice Winter Classic

Chasing Frozen Waterfalls

Complete as many rounds and reps as possible in 9:00 of:

16 Calorie Row

14 Toes to Bar/ Hanging Knee Raises

12 Dual Dumbbell Alternating Hang Snatch/ Single DB Alternating Hang DB Snatch

* Waterfall style

At the call of 3,2,1 go Athlete 1 will begin and finish the 16 calorie row and move onto toes to bar. As soon as the Calories are complete, athlete 2 can begin the workout and start the row. You DO NOT need to tag in and out of this workout. Once you start the workout you continue to move until the time is up. Athlete 2 will chase athlete 1 the entire workout, they cannot pass their partner at any time, so if athlete 2 catches athlete 1, they must wait until they are finished the next movement. Your score is total rounds plus reps. There is no tie break.

For RX and Intermediate, Toes to bar must be completed, athletes must show full lock out at the bottom of each rep and complete contact with both feet on the pull up bar between both hands. Your feet must travel far enough back to break the plane of the rig's upright. Toes must touch the pull up bar simultaniously, a gallop style tap will result in a no rep. 

For Scaled, Athletes must complete hanging knee raises. They must show complete control and a locked out position while hanging on the pull up bar. Feet must travel far enough back to break the plane of the rig's upright. Knees must come far enough up to break the parallel plane of the hips, closer to the chest the better, leave no doubt that you have broken parallel. If the feet do not go far enough back, or the knees not high enough it will result in a no rep. 

For RX and Intermediate, dual dumbbell alternating hang snatch will be completed. RX will use 50/35# dumbbells while Intermediate will use 35/20# dumbbells. Both dumbbells must be off the ground once the athlete starts completing reps, One dummbeel will remain in the hang position while the other is hang power snatched. You will alternate reps, switched from left to right or vice versa. You may hold the DBs in any fashion you would like, they may rest on top of the thighs when completing the other hand's snatch. You cannot put the off hand's dumbbell at anytime while completing reps. 

For Scaled, Athletes will perform Alternating Hang DB Snatch with 35/20# single dumbbells. You may switch hands in any fashion you see fit, but the DB is not allowed to touch the ground unless athlete is taking a full break. You must complete reps from the hang position every single rep. 

If you catch your partner, you must wait until they finish their movement before moving onto the next movement yourself. Your score is total rounds and reps. 

No Misses

10:00 to complete

Max Weight Complex

Athlete 1: Complex 1

1 Power Snatch

2 Hang Squat Snatch

2 Overhead Squat

Athlete 2: Complex 2

1 Power Clean

2 Hang Squat Clean

2 Front Squat

At 3,2,1 go! Athlete 1 will start with a preloaded barbell and start their attempts, you may attempt complex 1 as many times as you see fit. Teams may decide which athlete does which lift, that is compeltely up to you. For the Power Snatch you must take the barbell from the ground to overhead in one fluid motion, you MUST catch it in the power or split position, you cannot break parallel. Power Snatch, or Split Snatch are acceptable for the first lift only. For the Hang SQUAT Snatch, the barbell must not go below the knees, and you MUST catch in the bottom of the squat with the barbell overhead, again in one fluid motion. Once the 2nd hang squat snatch is complete, you will complete two Overhead Squats, again squating below paralell. You must stand up completely on both reps and show complete control at the top of the 2nd squat. If you miss an attempt at any time, your time is done for the first complex. Your score is based on the previous successful lift, so if you miss attempt 1, your score will be 0 for that lift. 

Once Athlete 1 is finished, you will tag in Athlete 2 to complete Complex 2. The barbell may stay loaded and you will make as many attempts as needed, or time allows. For the Power Clean you must take the barbell from the ground to the front rack in one fluid motion, you MUST catch it in the power or split position, you cannot break parallel. Power Clean, or Split Clean are acceptable for the first lift only. For the Hang SQUAT Clean, the barbell must not go below the knees, and you MUST catch in the bottom of the squat with the barbell in the front rack, again in one fluid motion. Once the 2nd hang squat clean is complete, you will complete two Front Squats, again squating below paralell. You must stand up completely on both reps and show complete control at the top of the 2nd squat. The same rules apply for missed attempts, scores will be based on the previous successful lift.

*Scaled Division does not have to Squat Snatch or Squat Clean, you may, but are not required. 

What consititues a miss: Once the barbell is off the ground, it CANNOT touch the ground again. So even if you perform a No Rep, but you are still hanging on to the barbell, you can re-attempt that portion and continue the complex. For example, if you catch a hang squat snatch above paralell and are given a no rep, you can bring the bar down, reset, and attempt another hang squat snatch, thus doing 3 total hang squat snatches, but only 2 counting. You can fight for your attempt as long as you need. But if the bar touches the ground, you are done. 

Score is total weight lifted combined, and the tie break will be the weight lifted for Complex 1.

Santa's Pain Cave

10:00 to complete as many reps as possible in 2 5:00 sections.

5:00 AMRAP (Athlete 1)

2,4,6,8,10... ect 

Wall Facing Handstand Push Ups/ Handstand Push Ups/ Deficit Push Ups

Deadlifts (275/195, 225/155, 185/135)

Immediatly into:

5:00 AMRAP (Athlete 2)

2,4,6,8,10... ect 

Lateral Burpees over the barbell

Deadlifts (275/195, 225/155, 185/135)

At the call of 3,2,1 Go! Athlete 1 will begin their 5:00 AMRAP to complete as many rounds and reps as possible. They will begin with the gymnastics movement and move into the deadlifts. You will start with 2 reps of each and increase the reps by 2 every round until the 5:00 are complete. 

For RX, you will complete Wall Facing Handstand Push Ups, you must begin with a wall walk. You will get your hands to the marked 10" line on the floor and you must lower your head to the ground and push to a complete locked out position on every rep. Every rep must start and finish in a locked out position. You cannot use your feet to crawl up the wall to assist you, if excessive crawling occurs, a no rep will be awarded. 

For Intermediate, you will complete Handstand Push Ups, you will kick onto the wall any way you'd like, but must show a complete locked out position at the start of each rep. You may do a headstand and push into the top position to start, but that will not count towards your reps. You may do strict or kipping handstand push ups, as long as you show complete lock out and control at the top of each rep. 

For Scaled, you will complete Deficit Push Ups, your hands will be on 25lb plates and your chest and thighs must make contact with the ground for the rep to count. You must start and finish in a complete locked out position. 

All Divisions will complete Deadlifts, you must pick the bar up and show complete control and lock out at the top of every rep. You cannot bounce or slam the barbell at the bottom of the reps to help complete reps faster. You must control the barbell at all times. RX weights are 275 for men and 195 for women, Intermediate 225 and 155, Scaled 185 and 135.

At the end of 5:00 Athlete 1 MUST tag in Athlete 2 to begin their 5:00 AMRAP, there is no transition time. Athlete 2 will begin with lateral burpees over the bar and deadlifts. Following the same rep scheme as Athlete 1, increasing 2 reps every round.

All Divisions will complete lateral burpees over the bar, for RX and Intermediate you must jump over the barbell for the reps to count, a 1 foot take off is acceptable as long as both feet are off the ground at the same time. For Scaled you may jump or step over the barbell.

All Divisions will complete Deadlifts, you must pick the bar up and show complete control and lock out at the top of every rep. You cannot bounce or slam the barbell at the bottom of the reps to help complete reps faster. You must control the barbell at all times. RX weights are 275 for men and 195 for women, Intermediate 225 and 155, Scaled 185 and 135.

The Last Sleigh Ride

With a 6:00 time cap, you must complete:

10 Thrusters (165/115, 135/95, 95/65)

20 Bar Muscle Ups/Chest to Bar Pull Ups/Pull Ups

30 Hang Power Cleans

40 Wall Balls (30/20, 20/14, 14/10)

Max Calories on Echo Bike

*Score is total Calories completed in the time remaining

At the call of 3,2,1 Go! Athletes will complete the chipper in any fashion they see fit, you will tag in and out splitting the work as needed. You will complete all the reps before moving onto the next movement. 

For Thrusters, athletes can squat clean into the first thruster, as long as your break parallel at the bottom of the squat, hip crease below the top of your knee then pass through the standing postion directly into an overhead press demonstrating full lock out of the knees, hips and eblows at the top of the press prior to pulling the bar down into the next rep. RX weights for Men 165, and 115 for women, Intermediate 135 and 95, Scaled 95 and 65. 

For Bar Muscle Ups, RX athletes will need to start each rep at a fully locked out bottom position below the pull up bar and get over the bar and finish in a fully locked out and controlled position before moving into the next rep. You can kip, but you cannot glide kip, meaning you can't let your feet travel above the pull up bar. For Intermediate, you will complete Chest to Bar Pull Ups, you will show a start in a completely locked out bottom position and pull yourself up to the bar, your chest must make contact with the bar for the rep to count. For Scaled you will do pull ups, your chin has to clearly be above the bar for the rep to count. You may strict, kip, or butterfly your reps. 

For Hang Power Cleans, all divisions will complete reps at the same weight as the thrusters. The first rep must be deadlifted, then you will hang power clean. The bar can travel down, but must stay above your knees, you must show complete control in the front rack position before moving on to the next rep. Your elbows must clearly pass infront of the barbell for the rep to count. 

For Wallballs, every division will complete full range of motion reps. You must travel below parallel on every rep and stand to full extension with hips and knees locked out as you throw the wall ball to the target. All Males will throw to a 10' target and ladies to 9'. 

For Echo Bike Calories, you will use the time remaining to complete as many calories as possible. You and your partner will tag in and out as needed, you can adjust the seat if you wish.