Freedom Games

💥 Event 5 - Heart of a Warrior 🇺🇸

Elite
For Time:
30/25 Calorie Echo Bike *2 Bikes
20 Synchro Worm Burpees
10 Worm Clean and Jerks 200/150
Then.
20 Synchro Bar Muscle-Ups
*Time Cap: 8 Minutes

RX
For Time:
30/25 Calorie Echo Bike *2 Bikes
20 Synchro Worm Burpees
10 WormClean and Jerks 150/120
Then.
15 Synchro Bar Muscle-Ups
*Time Cap: 8 Minutes

Intermediate
For Time:
30/25 Calorie Echo Bike *2 Bikes
20 Synchro Worm Burpees
10 Worm Clean and Jerks 150/120
Then.
25 Synchro Toes-to-Bar
*Time Cap: 8 Minutes

Scaled
For Time:
25/20 Calorie Echo Bike *2 Bikes
15 Synchro Worm Burpees
10 Worm Deadlifts 150/120
Then.
25 Synchro Knee Raises
*Time Cap: 8 Minutes

12 AMRAP

Elite:
150 DB Snatches 70/50
150 GHD Sit-ups
Max Obstacle Handstand Walk in time remaining (10ft sections)

Athletes may partition the reps as desired with both partners working at the same time. Once DB snatches and GHD sit-ups are complete athletes may begin the handstand walk splitting the work as desired. Each 10 ft section completed will count as 1 rep. 1 athlete works while the other remains in the holding area, athletes must tag in and out. Athletes must pick up where their partner left off. Workout will count as 2 scores. Workout A will be the time to complete the DB snatches and GHD sit ups. Workout B will be the total distance accumulated HS walk/OH walking lunge.

Rx: 100 DB Snatches 70/50
Max Handstand Walk (10ft sections)

Int: 10 AMRAP
100 DB Snatches 50/35
100 GHD Sit-ups
Max Single DB OH Walking Lunge 50/35

Scaled: 10 AMRAP
100 DB Snatches 35/20
100 Ab Mat Sit-ups
Max Single DB OH Walking Lunge 35/20

12 AMRAP

Elite:
150 DB Snatches 70/50
150 GHD Sit-ups
Max Obstacle Handstand Walk in time remaining (10ft sections)

Athletes may partition the reps as desired with both partners working at the same time. Once DB snatches and GHD sit-ups are complete athletes may begin the handstand walk splitting the work as desired. Each 10 ft section completed will count as 1 rep. 1 athlete works while the other remains in the holding area, athletes must tag in and out. Athletes must pick up where their partner left off. Workout will count as 2 scores. Workout A will be the time to complete the DB snatches and GHD sit ups. Workout B will be the total distance accumulated HS walk/OH walking lunge.

Rx: 100 DB Snatches 70/50
Max Handstand Walk (10ft sections)

Int: 10 AMRAP
100 DB Snatches 50/35
100 GHD Sit-ups
Max Single DB OH Walking Lunge 50/35

Scaled: 10 AMRAP
100 DB Snatches 35/20
100 Ab Mat Sit-ups
Max Single DB OH Walking Lunge 35/20

Olympic Weightlifting Style 

3 Attempts for max weight Snatch

3 Attempts for max weight Clean and Jerk

12 EMOM

Elite, Rx, Intermediate
0:00 Athlete A 1st Snatch Attempt
1:00 Athlete B 1st Snatch Attempt
2:00 Athlete A 2nd Snatch Attempt
3:00 Athlete B 2nd Snatch Attempt
4:00 Athlete A 3rd Snatch Attempt
5:00 Athlete B 3rd Snatch Attempt

at 6:00 Athlete A 1st Clean and Jerk Attempt
7:00 Athlete B 1st Clean and Jerk Attempt
8:00 Athlete A 2nd Clean and Jerk Attempt
9:00 Athlete B 2nd Clean and Jerk Attempt
10:00 Athlete A 3rd Clean and Jerk Attempt
11:00 Athlete B 3rd Clean and Jerk Attempt

Scaled will perform ground to overhead.

Athletes may load their first weight for the snatch attempt prior to beginning. Only 1 attempt per minute is allowed. The lift must be completed within the minute. Athletes must change their own weights. For Elite, Rx, and Intermediate, a power or squat clean/snatch is allowed, however any power clean/snatch will require a front squat or overhead squat for the rep to count. Scaled athletes may choose a power or squat for the ground to overhead. Score is the total combined weight for both athletes for snatch and clean and jerk. (Athlete A Max Snatch and C&J + Athlete B Max Snatch and C&J)

Elite and Rx ONLY

500m Swim (Together)

2000m Trail Run (Together)

3000/2500m RowERG (Shared)

Athletes cannot begin the row OR run until both teammates have completed the swim/row respectively.

Rx:

300m Swim (Together)

2000m Trail Run (Together)

3000/2500m RowERG (Shared)

3 Rounds For Time

Elite:
45/35 Cal Ski ERG
12 Synchro Front Squats 185/125
8/6 Rope Climbs 18ft

Rx: Front Squats 155/105
Rope Climbs 15ft

Int: Front Squat 135/85
6/4 Rope Climbs 15ft

Scaled: 35/25 Cal Ski ERG
12 Front Squats 95/65
10/8 Rope Get Ups