CrossFit DGA's Intra Gym Showdown 2023

This is the AMRAP portion of the clean and jerk workout. 

All movement standards and workout description are under The Heaviest Treasure workout. 

RX: 

8 RFT: (4 Each) 

18 Min Time Cap: 

-400 M C2 Bike Erg (Damper Set @8 For Men/ 6 For Women) 

-25 Ft DB Front Rack Walking Lunge 50s/35s 

-8 DB Burpee Deadlifts 50s/35s

-25 Ft DB Front Rack Walking Lunge 50s/35s 

Scaled: 

8 RFT: (4 Each) 

18 Min Time Cap: 

-400 M C2 Bike Erg (Damper Set @8 For Men/ 6 For Women) 

-25 Ft DB Front Rack Walking Lunge 35s/20s 

-8 DB Burpee Deadlifts 35s/20s

-25 Ft DB Front Rack Walking Lunge 35s/20s 

Movement Standards: 

C2 Bike: Athletes must keep the damper at the required setting for the entirety of the workout. Damper 8 for men, and 6 for women. Athletes must complete the full 400 m bike before moving to the next movement. The 2nd athlete must make sure the monitor is reset each round. 

DB Front Rack Walking Lunge: DBs must be in the front rack position. The athletes full hand must remain in contact with the handle of the DB. You are not allowed to rest the DBs on your shoulders and hold onto the head of the DBs. Both feet must start behind the start line, the knee must make contact with the ground each lunge, and both feet must cross the turn around line for the lunge to be complete. Every 5 Ft will count as 1 rep. 

DB Burpee Deadlift: Athlete will start standing tall with both DBs in each hand. The athlete must perform a full burpee with chest and quads making contact with the ground and both DBs in each hand. As the athlete stands up they must come to full ankle, knee, and hip extension while picking up both DBs and bringing them to rest at the top position. 

RX:

For Time:

15-12-9-15

Calorie Ski (Each)

Synchro Wall Balls 20/14

Dual DB Hang Snatch (Each) 35s/20s 

Scaled: 

For Time: 

15-12-9-15 

Calorie Ski (Each) 

Synchro Wall Balls 14/12

Dual DB Hang Snatch (Each) 25s/15s

Workout Description: 

At 3,2,1 go, athlete one will complete 15 cals on the ski erg, they will then tag in athlete 2 and they will also complete 15 cals on the ski erg. The athletes will then move to the synchro wall balls and complete 15 wall balls together and synchronized. Athlete one will then move to the dumbbells and complete 15 dual DB snatch, they will then tag in athlete 2 and they will also complete 15 dual DB snatch. This format will be the same for the round of 12, 9, and final round of 15.

Movement Standards: 

Ski Erg: 

Any form of ski erg technique is allowed. Athletes' cannot switch until athlete one has completed all required calories and the screen shows that set number. Screens must be reset between each round (not between athletes working in the same round).

Synchro Wall Balls:

All reps of the wall ball will be completed together and synchronized. Both athletes must begin with the ball in the front rack position with the hips, knees, and ankles fully extended and the ball resting in the front rack.The synchronization must happen at the bottom of the squat. Both athletes must squat at the same time with the hips of each athlete passing below the crease of the knee. As both athletes come out of the bottom of the squat each must throw their wall ball to the target. Both balls must make contact with the target, but they do not have to hit the target at the same time. The only portion of the movement that must be synchronized is when both athletes are in the bottom of the squat. 

Dual DB Hang Snatch: 

One athlete will be working at a time on this movement. The movement begins with the athlete picking the DBs up and bringing them to the hang (resting) position with arms fully extended down toward the waist and both DBs between the athletes' legs. The athlete will then use the hips and arms to drive the DBs all the way overhead in one continuous motion. A rep will be counted when both DBs are overhead and the athlete has shown control with the knees, hips, shoulders, and elbows fully locked out at the overhead position. Athletes' must bring the DBs back down between the legs to the hang position every rep. The DBs are not allowed to go outside of the legs. The DBs are not allowed to rest at the shoulders and then be pressed overhead (like a clean and press); they must move from the hang position to overhead in one continuous motion. 

RX: 

This workout will be scored as 2 seperate scored events: 

On a 10:00 Min Clock: 

0:00-5:00 Min: 

Both athletes establish a 1RM Clean and Jerk 

From 5:00-7:00 Min (2 Min Transition/Rest) 

From 7:00-10:00 Min: 

AMRAP Clean and Jerk 155/105 

Scaled: 

This workout will be scored as 2 seperate scored events: 

On a 10:00 Min Clock: 

0:00-5:00 Min: 

Both athletes establish a 1RM Clean and Jerk 

From 5:00-7:00 Min (2 Min Transition/Rest) 

From 7:00-10:00 Min: 

AMRAP Clean and Jerk 115/80

Workout Description: 

This workout will run on a 10:00 min clock. At 3,2,1 go, both athletes will have 5 min to establish a 1 rep max clean and jerk. Athletes must change their own weight, and they can alternate reps as needed until both have found their max lift or until the 5 min window is up. From min 5:00-7:00 athletes will get a 2 min transition, during this time they must set their barbells to the weight prescribed for the AMRAP portion of the workout (Rx 155/105, Scaled 115/80). At the 7:00 min mark the athletes will then have 3:00 min to accumulate as many reps as possible of a clean and jerk at that prescibed weight. Athletes may switch as needed. This workout will be scored as two events. Score one will be a total score for the 1RM clean and jerk for both athletes. Score two will be the total number of reps accumulated at the prescribed weights above. 

Movement Standards: 

Clean and Jerk: 

Athletes must load their own barbell, and clips must be placed on the bar before the start of every lift. Athletes must also announce the weight they are lifting to the judge before the are allowed to begin the lift. All lifts must begin from the floor. The athlete must bring the barbell from the floor to the front rack position; and then must take the bar from the front rack to the overhead position. A rep will be counted when the athlete shows control of the barbell at the overhead position with the knees, hips, shoulders, and elbows fully locked out. Both feet must also come to a set position under the hips. The athlete may perform a squat clean or a power clean. Full control of the bar must be shown at the top position for the rep to count. 

For Time: 

15:00 Min Time Cap 

60-40-20 (Split)

Toes To Bar 

8-6-4 

Synchro Wall Walks 

10 Shuttle Runs (Split) 

Scaled: 

For Time: 

15:00 Min Time Cap 

60-40-20 (Split)

Hanging Knee Raises 

21-15-9 (Split) 

Hand Release Push-Ups 

10 Shuttle Runs (Split) 

Workout Description 

RX: 

At 3-2-1 go, teams will complete 60 toes to bar, followed by 8 synchro wall walks, and then 10 shuttle runs. The team will then complete 40 toes to bar, 6 synchro wall walks, and 10 shuttle runs. The final round will include 20 toes to bar, 4 wall walks, and 10 shuttle runs. 

Scaled: 

At 3-2-1 go, teams will complete 60 hanging knee raises, followed by 21 synchro hand release push-ups, and then 10 shuttle runs. The team will then complete 40 hanging knee raises, 15 hand release push-ups, and 10 shuttle runs. The final round will include 20 hanging knee raises, 9 synchro hand release push-ups, and 10 shuttle runs. 

Movement Standards: 

RX: 

Toes to Bar:

Teams can split the toes to bar however they would like (meaning they do not have to be divided evenly) the movement begins from the hanging position both feet must make contact with the bar and the heels must break the plane of the rig in the arch position. 

Synchro Wall Walk: 

The wall walks will be completed together and synchronized. Both athletes must begin a rep at the bottom of a push-up position, hands on the ground, chest and quads touching the ground and knees fully locked out. Both athletes can then begin walking up the wall with feet moving up the wall and hands moving towards the wall. The synchronization will happen at the top of the rep. There will be a tape line set at 10 inches from the wall and a portion of both teammates hands must come to rest on that tape line with shoulders, hips, and knees at full extension at the top position before athletes can return to the start position. Athletes can begin a rep wheneever they choose, but they must wait for their partner at the top position (hands at tape line) in order for the rep to count. 

Shuttle Run: 

The shuttle runs will be completed at the end of each round. Teams will split the shuttle runs in half (5 per athlete), and one athlete must complete all 5 of their shuttle runs before tagging in their teammate. Each shuttle run will be a 25ft turn around and 1 shuttle run will be 50ft. Both feet must pass the start line and 25ft line each lap and a portion of the hand must make contact with the ground at each turn around except for at the start and at the finish of the 5 reps. Down 25 ft and back 25ft = 1 rep. 

Scaled: 

Hanging Knee Raises: 

Teams can split the hanging knee raises however they would like (meaning they do not have to be divided evenly). The movement begins in the hanging position. The knees must come up and pass the crease (break the plane) of the hip, and then the legs must return to full extension at the bottom of every rep. Athletes can perform these strict or kipping. 

Synchro Hand Release Push-Ups: 

The hand release push-ups will be completed as a team and synchronized. The rep will begin in the bottom or resting position. Both hands on the floor, chest and quads on the floor and knees fully extended. Each athlete must remove both hands from the floor so that the judge can see clear space between the palm of the hand and the floor before starting each rep. The athlete can then begin to press towards the top position with elbows coming to full extension while maintaining full extension at the hips and knees. The synchronization of this movement will be at the top or active position. Both athletes must show synchronized lockout and control at the top position before the rep is counted and they can move to the next one. 

Shuttle Runs: 

The shuttle runs will be completed at the end of each round. Teams will split the shuttle runs in half (5 per athlete), and one athlete must complete all 5 of their shuttle runs before tagging in their teammate. Each shuttle run will be a 25ft turn around and 1 shuttle run will be 50ft. Both feet must pass the start line and 25ft line each lap and a portion of the hand must make contact with the ground at each turn around except for at the start and at the finish of the 5 reps. Down 25 ft and back 25ft = 1 rep.