Naughty and Nice Winter Classic

Gymnastics - Workout #2

9:00 to Complete as many rounds as possible of:

20 Calorie Row

15 Chest to Bar Pull Ups/ Pull Ups/ Ring Row

20 Calorie Row

15 Toes to Bar/ Toes to Bar/ Hanging Knee Raises

Both athlete’s will be in the holding area, at the call of 3, 2, 1 Go. Athlete 1 will row 20 calories. Athlete 1 must complete all 20 calories before moving on, or tagging Athlete 2 in. Between the team you will then complete (RX) 15 Chest to Bar Pull Ups, (Intermediate) 15 Pull Ups, (Scaled) 15 Ring Rows. Athletes may split up the 15 reps in any fashion they see fit, but must tag in and out of the holding area before switching. For Chest to Bar pull ups, athletes’ must start from a fully extended position and their chest must clearly make contact with the pull up bar, and return to a fully extended position at the bottom of the rep. Butterfly, Kipping and Strict variations are all acceptable. For Pull ups, athletes must clearly get their chin over the pull up bar, returning to a fully extended position at the bottom. Butterfly, Kipping and Strict are all acceptable. For Ring Rows, athletes must have their feet inline with the rig’s upright and in contact with the plate on the floor. They must show control throughout the entire movement, Starting in a fully locked out position and pulling their body to the rings until their chest makes contact with the rings. 

Athlete 2 will then row 20 calories. You must alternate athletes on the rower, you cannot have one athlete row, and one athlete do all the gymnastics work. Once all 20 calories are completed by Athlete 2, the team will move onto (RX and Intermediate) 15 Toes to Bar, (Scaled) 15 Hanging knee raises. For toes to bar, athletes must break the plain line of the rig upright at the bottom in a fully extended hanging position. Toes must make clear contact with the pull up bar in between the athlete’s hands. For hanging knee raises, athletes must be in a fully extended hang position, at the bottom of each rep the athlete’s feet must break the plain line of the rig’s upright and their knees must move above the hip line to break parallel.

You will follow this pattern for the entire 9 minutes completing as many rounds as possible.

Speed - Workout #3

12:00 to complete as many rounds and reps of:

100 double unders/double unders/ 200 single unders

50 Thrusters 115/75 95/65 75/55

20 Wall Walks

Athletes will start in the waiting area, at the call of 3,2,1 Go athletes will start the double unders. One athlete will be working at a time and can split the work at anytime with their partner. RX and Intermediate will complete 100 double unders, Scaled will complete 200 single unders. For double unders, the jump rope must pass under the athletes feet twice on one jump, for single unders it must only pass under the feet once.

After the double unders or single unders are complete, they will then move on to 50 thrusters. RX will have 115lbs for males, 75lbs for females, Intermediate will have 95lbs for males and 65lbs for females, Scaled will have 75lbs for males and 55lbs for females. A Thruster must begin on the ground and must go from ground to shoulder in one fluid motion. Athletes may squat clean into their first rep, or power clean. The thruster is a front squat into a press in one fluid motion from start to finish. Athletes must lock out their arms show complete control at the top of every rep. Athletes must break below paralell at the bottom every rep.

After 50 thrusters are complete, they will move on to 20 Wall Walks. There will be 3 tape lines, 10 inches from the wall, 55 inches from the wall, and 60 inches from the wall. Males must have their hands touching the 60 inch line at the start of every rep, Females must be touching the 55 inch line. RX and Intermediate teams must complete the full repetition, starting with their hands on the designated tape line, getting their feet on the wall before starting their walk. They must touch the 10 inch line with both hands before returning to the starting position. You must touch the designated start line with both hands before your feet come off the wall. All reps begin and end with the athlete touching their line with their chest and thighs on the ground. Athletes must show control at the top of every rep. For Scaled male and female athletes will utilize their designated lines, they must start the rep on the floor, press up and get both feet on the wall, once their feet are on the wall they will place hands behind their line and return them infront of the line before returning to the starting position. 

Athletes may break this up in any fashion they would like. You have 12 minutes to complete as many rounds and reps as possible. 

Strength - Workout #1

10:00 Running Clock

Athlete 1: 4:00 to Establish 1RM Clean

Athlete 2: 2:00 to Establish max Deadlift reps at clean weight

Athletes 1 & 2: 4:00 to Establish max calories on Echo Bike

Score is total weight, plus deadlift reps, plus echo bike calories combined for 1 score. 

Both athletes will start in the holding area. The barbell may be preloaded prior to the start of the event and both athletes are allowed to change weights. Athlete 2 must be in holding area before Athlete 1 performs their lift. At the call of 3,2,1 Go, athlete 1 will have 4 minutes to establish a 1RM clean. Athletes may clean in any style (power, full, split). All cleans must come from the ground, any style of hang clean will not count. Once the 1RM clean is established, Athlete 2 must wait until the 4:00 mark to begin deadlifting. They will have 2 minutes to get as many deadlifts as possible. They must record 1 successful deadlift for the barbell score to count. If athlete 2 is unable to deadlift the barbell, the barbell score will not count, and their team will only get a score for the echo bike calories. The echo bike calories can be split up between partners in any fashion you see fit. This will count towards your score, as well as be the tiebreak for this event. 

Synchro-Workout #4

6 rounds for time with a 9:00 time cap

8 Synchro Devils Press 50/35 35/20 35/20

12 Synchro Box Jump Overs

Athletes begin in the holding area, at the call of 3,2,1 Go athletes will both step on the floor to begin the 8 synchro devils press. Athletes must show clear chest and thighs on the ground and full control in a locked out position overhead. Both athletes must be on the floor and locked out overhead at the same time for it to be synchronized. If one athlete is on the floor first they must wait until the other catches up to them, same rule applies for the overhead position.

RX will have 2 dumbbells, 50lbs for males and 35lbs for females.

Intermediate will have 2 dumbbells,  35lbs for males and 20lbs for females.

Scaled will have 1 dumbbell, 35lbs for males and 20lbs for females. 

For box jumps, athletes will start on opposite sides of the box, both athletes must be on top of the box at the same time. If one athlete gets on top of the box before their partner, they must wait for their partner to get to the top of the box before dropping down. Athlete do NOT have to stand to full extension on top of the box.

For RX and Intermediate, male athletes will jump to a 24 inch box, while females will jump to a 20 inch box.

For Scaled, male athletes can jump or step over a 24 inch box, while females can jump or step over a 20 inch box. If one athlete decides to jump while thier partner steps over, they still must wait for both athletes to be ontop of the box before moving into their next rep.