FRONTERA Winter Classic

FOR TIME:
2000/1600M ROW
30 BURPEE-OVER-ROWER
1600M RUN

TIME CAP: 22 MIN
SCORE: TOTAL TIME

FLOW:

AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THEIR ASSIGNED ROWER. ATHLETES ARE NOT ALLOWED TO ADVANCE UNTIL THEY HIT THEIR PRESCRIBED REPS ON THE ROWER. ONCE ATHLETES COMPLETE THEIR 30 BURPEES, THEY CAN MAKE THEIR WAY TO THE 1600M RUN TRACK. THE MILE RUN WILL BE COMPLETED AS 2 X 800M RUNS. ATHLETES MUST STAY ON THE DESIGNATED TRACK AT ALL TIMES. FAILURE TO STAY “ON TRACK” MAY RESULT IN A TIME PENALTY. TIME IS COMPLETE ONCE ATHLETES CROSS THE FINISH LINE. THIS EVENT WILL BE OUTSIDE, PLEASE BE PREPARED. 

FOR TIME:
21-15-9
DEADLIFTS (275/185 LB)
5-7-9
WALL WALKS 

TIME CAP: 9 MIN
SCORE: TOTAL TIME

FLOW:

AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THEIR ASSIGNED BARBELLS. THEY WILL ADVANCE THROUGH EACH MOVEMENT AND COMPLETE THE PRESCRIBED REP SCHEMES. SCORE WILL BE TOTAL TIME, IF WORKOUT IS NOT COMPLETED, ATHLETES WILL BE ADDED 1 SEC PER MISSING REP. NO GRIPS WILL BE ALLOWED FOR THIS WORKOUT. 

ADVANCED
FOR TIME:
70 DEADLIFTS (255/175 LB)
30 WALL WALKS 

INTERMEDIATE
FOR TIME:
70 DEADLIFTS (225/155 LB)
20 WALL WALKS

NOVICE
FOR TIME:
70 DEADLIFTS (185/125 LB)
30 SCALED WALL WALKS 

TIME CAP: 9 MIN
SCORE: TOTAL TIME

FLOW:

AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THEIR ASSIGNED BARBELLS. TEAMS MUST COMPLETE THE PRESCRIBED DEADLIFTS, ALTERNATING EVERY 5 REPS. THE WALL WALKS WILL BE COMPLETED ALTERNATING EACH REP. SCORE WILL BE TOTAL TIME, IF WORKOUT IS NOT COMPLETED, ATHLETES WILL BE ADDED 1 SEC PER MISSING REP. 

AMRAP 10 MIN:
20/15 AIR BIKE CALS
20 BOX-JUMP-OVERS (24/20”)
20 TOES-TO-BAR
10 CLEANS (155/105 LB)
15 SHOULDER-TO-OVERHEAD (155/105 LB)
10 CLEANS (155/105 LB)
20 TOES-TO-BAR
20 BOX-JUMP-OVERS (24/20”)
MAX-REP AIR BIKE CALS

SCORE: TOTAL REPS 

FLOW: 

AT 3-2-1.. GO! ATHLETES WILL START AT THEIR OWN STARTING MAT AND MAKE THEIR WAY TO THE AIR BIKE TO START THE WORKOUT. ATHLETES ARE RESPONSIBLE TO KNOW HOW TO START/RESET THE AIR BIKES AND MUST ADVANCE THROUGH EACH MOVEMENT AND COMPLETE THE PRESCRIBED REP SCHEME. WHEN/IF ATHLETES COMPLETE THE LAST SET OF BOX-JUMP-OVERS, THEY MUST COMPLETE AS MANY CALS AS POSSIBLE WITH THE TIME REMAINING. ONCE THE CLOCK HITS 10:00 MIN, THE EVENT IS OVER. NO ROLL-OVER CALS WILL BE ALLOWED. SCORE IS THE TOTAL NUMBER OF REPS COMPLETED. 

ADVANCED
FOR TIME:
30/20 AIR BIKE CALS
30 BOX-JUMP-OVERS (24/20”)
30 TOES-TO-BAR
15 POWER CLEANS (135/95 LB)
20 SHOULDER-TO-OVERHEAD (135/95 LB)
15 POWER CLEANS (135/95 LB)
30 TOES-TO-BAR
30 BOX-JUMP-OVERS (24/20”)

INTERMEDIATE
FOR TIME:
30/20 AIR BIKE CALS
20 BOX-JUMP-OVERS (24/20”)
20 TOES-TO-BAR
15 POWER CLEANS (115/75 LB)
20 SHOULDER-TO-OVERHEAD (115/75 LB)
15 POWER CLEANS (115/75 LB)
20 TOES-TO-BAR
20 BOX-JUMP-OVERS (24/20”)

NOVICE
FOR TIME:
20/15 AIR BIKE CALS
20 BOX-JUMP-OVERS (20”)
30 KNEE-UPS
15 POWER CLEANS (95/55 LB)
20 SHOULDER-TO-OVERHEAD (95/55 LB)
15 POWER CLEANS (95/55 LB)
30 KNEE-UPS
20 BOX-JUMP-OVERS (20”)

SCORE 1A: TOTAL TIME 

FLOW: 

THIS IS A 2 SCORE EVENT. AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THE AIR BIKE. ATHLETES ARE RESPONSIBLE TO KNOW HOW TO START/RESET THE AIR BIKES. THE FIRST SET OF CALS WILL BE TREATED AS A “BUY-IN” AND MUST BE COMPLETE IN ORDER TO ADVANCE. ONCE COMPLETE, TEAMS MUST PICK 1 ATHLETE TO STAY ON THE AIR BIKE AND 1 ATHLETE TO CONTINUE WITH THE NEXT MOVEMENT PRESCRIBED. ONCE THE LAST SET OF BOX-JUMP-OVERS IS COMPLETE, THAT WILL BE SCORE 1A (TIME). WHEN/IF TEAMS FINISH THE LAST SET OF BOX-JUMP-OVERS, THEY MUST CONTINUE TO COMPLETE AS MANY CALS AS POSSIBLE WITH THE TIME REMAINING. ONCE THE CLOCK HITS 10:00 MIN MARK, THE EVENT IS OVER. NO ROLL-OVER CALS WILL BE ALLOWED. SCORE IS THE TOTAL NUMBER OF REPS COMPLETED FOR SCORE 1B. TEAMS MAY SWITCH AS NEEDED THROUGHOUT THIS ENTIRE EVENT. 

ADVANCED & INTERMEDIATE

AMRAP 10 MIN:
30/20 AIR BIKE CALS (BUY-IN)
MAX AIR BIKE CALS

SCORE 1B: TOTAL CALS

NOVICE 

AMRAP 10 MIN:
20/15 AIR BIKE CALS (BUY-IN)
MAX AIR BIKE CALS

SCORE 1B: TOTAL CALS

FLOW: 

THIS IS A 2 SCORE EVENT. AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THE AIR BIKE. ATHLETES ARE RESPONSIBLE TO KNOW HOW TO START/RESET THE AIR BIKES. THE FIRST SET OF CALS WILL BE TREATED AS A “BUY-IN” AND MUST BE COMPLETE IN ORDER TO ADVANCE. ONCE COMPLETE, TEAMS MUST PICK 1 ATHLETE TO STAY ON THE AIR BIKE AND 1 ATHLETE TO CONTINUE WITH THE NEXT MOVEMENT PRESCRIBED. ONCE THE LAST SET OF BOX-JUMP-OVERS IS COMPLETE, THAT WILL BE SCORE 1A (TIME). WHEN/IF TEAMS FINISH THE LAST SET OF BOX-JUMP-OVERS, THEY MUST CONTINUE TO COMPLETE AS MANY CALS AS POSSIBLE WITH THE TIME REMAINING. ONCE THE CLOCK HITS 10:00 MIN MARK, THE EVENT IS OVER. NO ROLL-OVER CALS WILL BE ALLOWED. SCORE IS THE TOTAL NUMBER OF REPS COMPLETED FOR SCORE 1B. TEAMS MAY SWITCH AS NEEDED THROUGHOUT THIS ENTIRE EVENT. 

5 SETS: (FOR TOTAL LOAD)
1 CLEAN
1 FRONT RACK LUNGE R
1 FRONT RACK LUNGE L
1 SHOULDER-TO-OVERHEAD

TIME CAP: 5 MIN
SCORE: 5 HEAVIEST SETS COMPLETED 

FLOW:

AT 3-2-1.. GO! ATHLETES WILL START AT THEIR STARTING MAT AND MAKE THEIR WAY TO THEIR ASSIGNED BARBELLS. ATHLETES HAVE 5 MIN TO COMPLETE AT LEAST 5 SETS OF THE PRESCRIBED BARBELL COMPLEX. THE HEAVIEST 5 SETS WILL BE COUNTED TOWARDS THEIR EVENT SCORE. IF ATHLETES DO NOT COMPLETE AT LEAST 5 SETS, THEY WILL BE SCORED A “0” FOR THE MISSING SETS. ATHLETES WILL BE GIVEN 2 MIN BEFORE START TIME TO SET-UP THEIR STARTING WEIGHT. ANY PLATES/WEIGHTS NOT BEING USED MUST BE PLACED IN THE DESIGNATED AREA BEFORE ANY ATTEMPTS. ATHLETES MAY INCREASE/DECREASE WEIGHT AS THEY WISH, BUT MUST CONFIRM WEIGHT WITH JUDGE BEFORE ANY ATTEMPT. EVENT WILL BE COMPLETED AT THE 5:00 MIN MARK AND ATHLETES MAY NOT COMPLETE ANY SETS ONCE TIME IS UP.
SCORE WILL BE THE TOTAL VOLUME (EX: 100-100-100-150-150 = 600 TOTAL)  

FOR TIME: 

30 PULL-UPS
15 OVERHEAD SQUATS (155 LB)
20 CHEST-TO-BAR PULL-UPS
15 THRUSTERS (155 LB)
10 RING MUSCLE-UPS

TIME CAP: 9 MIN