The Resolution Games at 12 Labours CrossFit

In 12 minutes
Within a 3 minute window, one athlete must complete:

2 Burpees over Barbell 
2 Front Squats 
2 Shoulder to Overhead
4 Burpees over Barbell 
4 Front Squats 
4 Shoulder to Overhead
6 Burpees over Barbell 
6 Front Squats 
6 Shoulder to Overhead

*Score is the total of four successfully completed loads lifted within the four 3 minute periods.

Flow: At the call of 3-2-1 GO Partner 1 will move to the barbell and begin. Partner 1 will have 3 minutes to complete the entire sequence at the chosen weight. The sequence is as follows: 2 Burpees over Barbell, 2 Front Squats,2 Shoulder to Overhead, 4 Burpees over Barbell, 4 Front Squats, 4 Shoulder to Overhead, 6 Burpees over Barbell, 6 Front Squats, and 6 Shoulder to Overhead. At the completion of the last rep both teammates may begin to load the bar for Partner 2. Partner 2 may not begin their attempt until the clock has reached their designated time. They will continue this pattern for 4 total rounds (2 rounds each); alternating rounds. Both Partners may help to load or unload the bar. The bar may increase or decrease in weight at any time. The time frames are as follows:

0:00 - 3:00 - Partner 1
3:00 - 6:00 - Partner 2
6:00 - 9:00 - Partner 1
9:00 - 12:00 - Partner 2

Score is weight of the barbell during each 3 minute period. There will be 4 separate scores that will be combined for a total. If all 36 reps are not completed within the designated 3 minute period the score is 0.

Movement Standards

Burpees Over the Bar - The Athlete must be parallel to the bar with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the Athlete MUST jump over the bar with a two foot takeoff and landing. The rep is counted when the Athlete gets to the floor on the opposite side of the bar.

Front Squat - The athlete will take the bar from the floor to the shoulders. The bar must remain in contact with the shoulders with both hands on the bar at all times. The athlete must descend to the bottom of the squat with the hip crease clearly below the knee. The athlete will then return to the top of the squat showing full extension of the hip and the knees. 

Shoulder to Overhead - The Athlete will take the bar from the shoulder to overhead. Push press, power jerk, and split jerk variations are allowed. The rep will be completed when the bar is locked out overhead with hips, knees, shoulders, and arms at full extension.

12 minute AMRAP

30 Cal Row
30 Synchro Single Arm Dumbbell Snatches
30 Cal Row
30 Synchro Single Arm Dumbbell Hang Clean & Jerks

Rx: 50/35
Scaled: 35/20
Masters: 35/20
Teens: 25/15

Flow: At the call of 3,2,1 Go one partner will move to the rower and begin to accumulate calories. The partners will complete 30 calories on the rower switching as often as they want. At the completion of 30 calories both partners will move to their designated dumbbells and complete 30 Synchronized Dumbbell Snatches.  At the completion of the dumbbell snatches the athletes will move back to the rower and complete 30 calories; again switching as often as desired. Finally, the athletes will move back to the dumbbells to complete 30 Synchronized Single Arm Dumbbell Hang Clean and Jerks. The athletes will continue to follow this pattern for 12 minutes. 

*Score is total reps

Movement Standards

Rower - The monitor will be set to count up as the Athlete works. The Athlete may not touch the monitor. The monitor will be reset between each round.

Synchronized Dumbbell Snatch - Athletes will start each rep with the dumbbell on the ground. The Athlete will then snatch or swing the dumbbell from the floor and finish locked out overhead with hips, knees, shoulders, and arms at full extension; this shall indicate a completed repetition. The Athlete may NOT pause at the shoulders and press the dumbbells. The athlete must alternate hands for each rep. Switching hands must occur at or below face level. The synchro portion is at full extension of each rep.

Synchronized Single Arm Dumbbell Hang Clean and Jerk - Athletes will start each rep with the dumbbell in the “hang” position.  The hang position will be defined as below the hip and above the knee. The Athlete will then clean or swing the dumbbell from the floor and finish with the dumbbell resting on the shoulder. The athlete will then take the dumbbell from the shoulder to locked out overhead with hips, knees, shoulders, and arms at full extension; this shall indicate a completed repetition. The Athlete must pause at the shoulder. The athletes are not required to alternate hands for each rep. The synchro portion is at full extension overhead of each rep.

9 min AMRAP

4 Box Jump Overs
8 Toes to Bar / Hanging Knee Raises
12 HSPU / HR Push Up 

Rx: 30/24 - Toes to Bar - HSPU
Scaled: 24/20 - Hanging Knee Raises - HR Push Ups
Masters: 24/20 - Hanging Knee Raises - HR Push Ups
Teens: 24/20 - Hanging Knee Raises - HR Push Ups

*Score is total reps

Flow - At the call of 3-2-1 GO Athlete 1 will move to the box and complete 4 box jump overs. The athlete will then move to the pullup bar and complete 8 Toes to Bar/Hanging Knee Raises. Finally the athlete will complete 12 Handstand Pushups or Hand Release Pushups. Athlete 1 may tag in Athlete 2 at any time. The non working athlete must remain at the designated starting line until tagged by the working partner.

Movement Standards

Box Jump Over - For the Box Jump Over the Athlete must perform a two foot take off and landing. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. If the Athlete chooses to jump completely over the box that is acceptable, however, the athlete must still perform a two foot takeoff and a two foot landing on the opposite side, making sure to stay within the plane of the box with their feet. The rep is counted when the Athlete gets to the floor on the opposite side of the box.

Toes to Bar - In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Hanging Knee Raise - In the hanging knee raise, the Athlete must go from a full hang to having the knees touch the chest. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both knees must come into contact with the chest at the same time. 

Handstand Pushup - The athlete will begin the repetition by kicking up into a handstand with heels touching the wall and full extension of the shoulders and elbows. The athlete will then descend until the head comes in contact with the floor. The athlete will then return to the top of the rep showing full extension of the shoulders and elbows. At the top of the rep no portion of the athlete’s body will be permitted to touch the wall except for the heels. Kipping is allowed.