Jingle and Mingle

On a 12 minute running clock:
PART B- 0:00-8:00
Max distance Row

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Separate score for each AMRAP and Row Distance

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Intermediate: WallBalls (20/14) / Dumbbell (50/35) / Toes To Bar 

Masters: WallBalls (20/14) / Dumbbell (40/25) / Toes Above Hips / 2:1 Single Unders / Pull-ups / 2:1 Ring Rows to Pull-ups

Novice: WallBalls (14/10) / Dumbbell (35/20) / Knees Above Hips / Single Skips / Ring Rows

———

Athletes behind the pull-up rig.  On the call of 3-2-1-GO, Partner 1 starts with the wall balls and devil’s presses while Partner 2 starts on the row. 

All the reps of the first two movements (Wallballs and Single Arm Devil Press) must be completed before moving into the second two movements (Alternating Single Arm Lunge and Toes To Bar). The first two movements can be broken up into alternating sets but must be completed fully before moving into the next two.

Partner 1 and Partner 2 can switch in and out of the Row and at anytime.  

At the 8:00 mark, both the workout and the bike time will stop and final time and meters on the rower will be noted. 

When the clock hits 8:00 the partner who is not working will start with the unbroken double undersr4. When they are done, the team continues with the Pull-ups. During part C, the athletes may switch in and out at anytime, except for the double unders which must be completed unbroken by one partner. 

——

WALL BALLS: In the start of the Wall Ball, the medicine ball must be in the support position in front of the body. The athlete squats until the hip crease is below the knee. The athlete throws the ball to the target. The rep is credited when the center of the ball hits the target at or above the specified height.

SINGLE DUMBBELL DEVILS PRESS: The athlete has one hand on the dumbbell, moving down until chest and thighs touch the floor at the same time. Then the athlete steps/jumps on their feet, and moves the dumbbell overhead. This may be a snatch or clean and jerk. At the top position, the dumbbell is clearly centered above the head of the athlete, with arm, hips and knees fully extended. Reps do not need to be performed alternating.

TOES TO BAR: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their feet until both feet are touching the pull-up bar at the same time, on the inside of the hands. This may be done strict or kipping as long as all standards are met and no other parts of the body than the hands touch the rig.

TOES ABOVE HIPS:

In the hanging Toe-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the feet to the height of the hips. 

KNEES ABOVE HIP:

In the hanging knee-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees to the height of the hips. 

DOUBLE UNDERS: The movement starts with the jump rope on the floor. In the double under, the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

RING ROW:

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

CHEST TO BARS: Same as the pull-ups, but now the chest needs to hit the bar below the collarbone at the same time.

PULL-UPS: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their body up until the chin is clearly above the pull-up bar. This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. Pronated, supinated and mixed grip are allowed. The athletes need to be with the chin above the bar at the same time.

Dumbbell Weighted Lunge

Each lunge begins with the dumbbell at the shoulder, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the centre of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbell must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

On a 12 minute running clock:
PART A – 0:00-8:00
For Time
50 Wall Balls
20 Single DB Devil’s Press

Then Directly Into

50 Alternating Single Arm Front Rack Forward Step Lunge
40 Toes to Bars

PART B- 0:00-8:00
Max distance Row

PART C  - 8:00-12:00
Shared between both partners:

5 Rounds for time
40 Unbroken Double Unders
9 Chest to Bar Pull-ups

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Separate score for each AMRAP and Row Distance

--------

Intermediate: WallBalls (20/14) / Dumbbell (50/35) / Toes To Bar 

Masters: WallBalls (20/14) / Dumbbell (40/25) / Toes Above Hips / 2:1 Single Unders / Pull-ups / 2:1 Ring Rows to Pull-ups

Novice: WallBalls (14/10) / Dumbbell (35/20) / Knees Above Hips / Single Skips / Ring Rows

———

Athletes behind the pull-up rig.  On the call of 3-2-1-GO, Partner 1 starts with the wall balls and devil’s presses while Partner 2 starts on the row. 

All the reps of the first two movements (Wallballs and Single Arm Devil Press) must be completed before moving into the second two movements (Alternating Single Arm Lunge and Toes To Bar). The first two movements can be broken up into alternating sets but must be completed fully before moving into the next two.

Partner 1 and Partner 2 can switch in and out of the Row and at anytime.  

At the 8:00 mark, both the workout and the bike time will stop and final time and meters on the rower will be noted. 

When the clock hits 8:00 the partner who is not working will start with the unbroken double undersr4. When they are done, the team continues with the Pull-ups. During part C, the athletes may switch in and out at anytime, except for the double unders which must be completed unbroken by one partner. 

——

WALL BALLS: In the start of the Wall Ball, the medicine ball must be in the support position in front of the body. The athlete squats until the hip crease is below the knee. The athlete throws the ball to the target. The rep is credited when the center of the ball hits the target at or above the specified height.

SINGLE DUMBBELL DEVILS PRESS: The athlete has one hand on the dumbbell, moving down until chest and thighs touch the floor at the same time. Then the athlete steps/jumps on their feet, and moves the dumbbell overhead. This may be a snatch or clean and jerk. At the top position, the dumbbell is clearly centered above the head of the athlete, with arm, hips and knees fully extended. Reps do not need to be performed alternating.

TOES TO BAR: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their feet until both feet are touching the pull-up bar at the same time, on the inside of the hands. This may be done strict or kipping as long as all standards are met and no other parts of the body than the hands touch the rig.

TOES ABOVE HIPS:

In the hanging Toe-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the feet to the height of the hips. 

KNEES ABOVE HIP:

In the hanging knee-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees to the height of the hips. 

DOUBLE UNDERS: The movement starts with the jump rope on the floor. In the double under, the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

RING ROW:

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

CHEST TO BARS: Same as the pull-ups, but now the chest needs to hit the bar below the collarbone at the same time.

PULL-UPS: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their body up until the chin is clearly above the pull-up bar. This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. Pronated, supinated and mixed grip are allowed. The athletes need to be with the chin above the bar at the same time.

Dumbbell Weighted Lunge

Each lunge begins with the dumbbell at the shoulder, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the centre of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbell must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

On a 12 minute running clock:
PART A – 0:00-8:00
For Time
50 Wall Balls
20 Single DB Devil’s Press

Then Directly Into

50 Alternating Single Arm Front Rack Forward Step Lunge
40 Toes to Bars

PART B- 0:00-8:00
Max distance Row

PART C  - 8:00-12:00
Shared between both partners:

5 Rounds for time
40 Unbroken Double Unders
9 Chest to Bar Pull-ups

------

Separate score for each AMRAP and Row Distance

--------

Intermediate: WallBalls (20/14) / Dumbbell (50/35) / Toes To Bar 

Masters: WallBalls (20/14) / Dumbbell (40/25) / Toes Above Hips / 2:1 Single Unders / Pull-ups / 2:1 Ring Rows to Pull-ups

Novice: WallBalls (14/10) / Dumbbell (35/20) / Knees Above Hips / Single Skips / Ring Rows

———

Athletes behind the pull-up rig.  On the call of 3-2-1-GO, Partner 1 starts with the wall balls and devil’s presses while Partner 2 starts on the row. 

All the reps of the first two movements (Wallballs and Single Arm Devil Press) must be completed before moving into the second two movements (Alternating Single Arm Lunge and Toes To Bar). The first two movements can be broken up into alternating sets but must be completed fully before moving into the next two.

Partner 1 and Partner 2 can switch in and out of the Row and at anytime.  

At the 8:00 mark, both the workout and the bike time will stop and final time and meters on the rower will be noted. 

When the clock hits 8:00 the partner who is not working will start with the unbroken double undersr4. When they are done, the team continues with the Pull-ups. During part C, the athletes may switch in and out at anytime, except for the double unders which must be completed unbroken by one partner. 

——

WALL BALLS: In the start of the Wall Ball, the medicine ball must be in the support position in front of the body. The athlete squats until the hip crease is below the knee. The athlete throws the ball to the target. The rep is credited when the center of the ball hits the target at or above the specified height.

SINGLE DUMBBELL DEVILS PRESS: The athlete has one hand on the dumbbell, moving down until chest and thighs touch the floor at the same time. Then the athlete steps/jumps on their feet, and moves the dumbbell overhead. This may be a snatch or clean and jerk. At the top position, the dumbbell is clearly centered above the head of the athlete, with arm, hips and knees fully extended. Reps do not need to be performed alternating.

TOES TO BAR: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their feet until both feet are touching the pull-up bar at the same time, on the inside of the hands. This may be done strict or kipping as long as all standards are met and no other parts of the body than the hands touch the rig.

TOES ABOVE HIPS:

In the hanging Toe-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the feet to the height of the hips. 

KNEES ABOVE HIP:

In the hanging knee-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees to the height of the hips. 

DOUBLE UNDERS: The movement starts with the jump rope on the floor. In the double under, the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

RING ROW:

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

CHEST TO BARS: Same as the pull-ups, but now the chest needs to hit the bar below the collarbone at the same time.

PULL-UPS: The movement starts with the athlete hanging from the rig, with elbows fully extended and both feet behind the vertical plane of the pull-up rig. The athlete moves their body up until the chin is clearly above the pull-up bar. This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. Pronated, supinated and mixed grip are allowed. The athletes need to be with the chin above the bar at the same time.

Dumbbell Weighted Lunge

Each lunge begins with the dumbbell at the shoulder, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the centre of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbell must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

Clean Ladder For Time

5,4,3,2,1 Reps Squat Cleans

Tie Break: 

If full ladder is not completed, a tie break score will be completing as many unbroken Front Squats as possible at the last completed barbell weight.  

Time Cap: 3:00 Per Participant 

——

Female intermediate 

95, 115, 125, 135, 155

Male Intermediate: 

115, 135, 155, 165, 185

——

Female Novice 

45, 55, 65, 75, 95

Male Novice 

85, 95, 105, 115, 135

————

Female Masters 

65, 75, 95, 105, 115

Male Masters 

95, 105, 115, 135,155

——

The workout begins with one partner standing tall behind the start line. At the call of “3-2-1..go”, the athlete may start working through their 5-4-3-2-1 squat clean at ascending weights. The time will be taken when athletes step over their last barbell and touch the finish marker at the end of the lane. 

There is a tie break for this workout for athletes who are unable to complete the full ladder. If an athlete chooses not to move to the next rep or set, the athlete may complete as many unbroken front squats. Each athlete will only have 2 attempts to complete each set. An athlete must complete front squats directly after their completed rep. Once you step over the barbell you may not go back to that weight if you fail to complete the clean at the next weight. The 'successful lift” is determined by completing all reps to full extension at that weight.

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Squat Clean
The athlete starts the clean with the barbell on the ground. The athlete must move the barbell up to their shoulders in the front rack position, with hip crease below parallel, in one smooth motion. Hang cleans will not be permitted. The rep is credited when the athlete's hips and knees reach full extension, and the bar is supported in the front rack position. Each Squat clean must come to the floor between reps, elbows must come through the barbell into the front rack position and hips have to fully open at the top of the movement with barbell remaining on the front rack for the rep to be credited. 

Front Squat:

Bar will be racked in the front rack positon. Both hands must be on the barbell and loaded on the shoulders. The front squat will be credited when athelte's hips have descended below parallel and come back to full standing with hips and knees locked out. 

For one total time...

Partner one completes:

15-10-5:

Dumbbell Hang snatches

Assault Bike Calories

THEN:

Partner Two Completes:

15-10-5:

Dumbbell Hang Clean & Jerks

Assault Bike Calories

WEIGHTS: DB

Intermediate: (50/35)

Novice: (35/20)

Masters: (40/25)

 8 min time cap

At the call of "3-2-1 GO!" one partner will move from their starting mat to their dumbbell and perform 15 hang snatches. They will then move to their bike to perform 15 calories. Upon returning to their dumbbell, they will advance it forward into the round of 10. They will repeat this process for the rounds of 10 reps and 5 reps. After their round of 5 calories are complete they will run to the starting mat to tag in their partner who will complete the same workout, but will perform hang clean & jerks instead of snatches. 

Time stops when the second athlete has completed all their work and is back on the starting mat. Your score is the total time is takes to complete all the prescribed work. 

If the time cap hits while there is still work to complete, your score is the total reps you have completed. 

Movement Standards

Hang snatch

- The dumbbell begins on the ground and must be lifted to standing before moving into the hang position. Hang position is anywhere from hip crease to the top of the knee cap with arms fully extended.
- The dumbbell will move from the hang position to overhead in one smooth motion.
- The dumbbell may not be dropped from overhead, it must be brought down to the hips with control  
- The dumbbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the middle of the body.  

- Alternating hands is not required.
- The dumbbell must go from the hang to overhead withn one hand only on the dumbbell, once lockout is acheived you may use the other hand to control the dumbbell back to the hips 

Hang clean & jerk

- Each rep starts with the dumbbell on the ground and must be lifted to standing before moving into the hang position. Hang position is anywhere from hip crease to the top of the knee cap with arms fully extended.
- Any style of overhead lift is acceptable (press, push press, or jerk).
- The rep is credited when: Hips, knees, and arms are extended.The feet are in line. - The dumbbell is over or slightly behind the middle of your body when viewed from profile.
- You may not lower the dumbbell until you reach the finish position.
- The dumbbell may not be dropped from overhead, it must be brought down to the hips with control, and then dropped from the hips.
- If you receive a no rep for any reason at anytime in the sequence, the entire hang clean and jerk MUST be repeated.
- Snatching the dumbbell will not count.
- You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift.

- The dumbbell must go from the hang to the shoulder and from the shoulder to overhead with one hand and be the same hand to compelte the lift, once lockout is acheived you may use the other hand to control the dumbbell back to the hips

AMRAP 8:
4 synchro thrusters
4 synchro burpee over “x”
6 synchro thrusters
6 synchro burpee over “x”

Etc.

** after each set of burpees one partner must complete 5 handstand push-ups 

Intermediate: 

Barbell: 105/75

DB: 50/35

Masters:

Barbell: 95/65

DB: 40/25

** Handrelease push-ups

Novice:

Barbell: 75/55

DB: 35/20

** Handrelease push-ups

At the call of "3-2-1 GO!" athletes will move from their starting mats to their implement. Each athlete will choose either the barbell or the set of dumbbells and complete four synchro thruster with both athletes being synchro at the top of the movement. Both partners will then find themselves behind their chosen implement and perform four synchro "x" facing burpee. After each round the team must complete 5 handstand push-ups. These can be completed by one or both partners. Partners will return back to their seperate implements to complete six synchro thrusters. This pattern will repeat for eight minutes, with two reps being added to the thrusters and the burpees every round. 

Your score is the total reps completed in the eight minutes. 

Movement Standards 

Thruster:

Each set of thrusters begins with the barbell or dumbbells on the ground. The crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position. A full squat clean into the thruster is allowed when the bar and dumbbells are taken from the floor. The rep is credited when both barbells and dumbbells are locked out overhead at the same time with the hips, knees, and arms fully extended, and the bar and dumbbells are directly over the middle of the body. The synchro portion of the rep is only at the top.  The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. The barbells must be lowered to the hips under control before being dropped. At no time will the dumbbells be dropped. Failure to do so will result in a no rep. The bar must remain in their designated space throughout the event. 

Bar facing burpees:

The burpee must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. Both partners must be fully on the floor, with chest and thighs, at the same time before they may start to standup.  The athletes head must stay behind the barbell or dumbbells. Athletes may jump up or step up to the standing position. Athletes in intermediate will comeplete a one foot or two foot jump over. Novice and Masters may travel over the barbell however they would like, including stepping.  Touching the barbell on the way over is a no rep. If a no rep is given, the athletes may redo the rep on any side of the barbell they wish. 

Handrelease push-ups

Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No sagging or pushing from the knee.s The chest must make contact with the floor and hand must lift completely off the ground. Rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight arm plank position. 

Handstand Push Up

Athletes begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Hands and fingers must reamain off the tape line. Only the heels may touch the wall at the start and finish of each rep. At the bottom, the head must make contact with the floor. The rep is credited upon return to the starting position. Kipping is allowed.