FitFest 2022

"Desperado"

6 Minute AMRAP:

4 Bar Muscle-ups (male)/Chest 2 bar (female)

6 Cleans 185/125

8 Pistols

Intermediate:

Pull ups

155/105

Single arm overhead alternating reverse lunge (50/35)

Scaled:

Jumping pull ups (measure to wrist)

95/65

Single arm overhead alternating reverse lunge (35/20)

Gunpowder & Lead

0:00-5:00

Team Sprint (300m, will be explained during briefing)

60 cal row (partners must all be back from the run before beginning row, share reps, all partners not rowing will PINCH HOLD 2 PLATES until teammates switch to get on rower, Men 25# plates, Women 15# plates for pinch hold)

5:00-12:00

At the 5:00 mark, teams will break up into

MF MF pairs (rx & int) FF FF pairs (scaled)

And choose to complete as a pair for a partner total between:

Complex 1: Max Cluster + Thruster (2 Partners)

Complex 2: 5rm Unbroken Deadlift (2 Partners)

****TIME FINISHED WITH ROW WILL BE SCORE 1 of WOD 3

(Penalty 1 second per calorie not completed in time cap; example:  60 cals finished before time cap Time: 4:57 ;   54 cal finished Time 5:06 **5 minute plus 6 seconds per 6 cals not completed within time cap of 5:00****

****BREAK INTO PAIRS****

*AT 5 min mark Each MF or FF pair must choose one complex  or the other

*Pairs cannot do the same complex

*Each Pair must both complete the complex to receive a score

*Example Intermediate Team breaks up into

MF MF pairs ;  MF Pair 1 Chooses Complex 1 and Male completes a lift of 185, Female completes a lift of 135; their total score as a pair is 320; MF Pair 2 each complete Complex 2, Male completes a lift of 300, Female completes a lift of 200; their total score as a pair is 500;

**2 bars 1 45# bar, 1 35# bar per TEAM, PAIRS will use 1 bar, both PAIRS work at the same time; 

Their 3 scores for Event 3 would be  5:06; 320; and 500. These scores will then be put up against all other teams for ranking.

Standards:

Cluster must begin from the floor into a clean straight into a press overhead with no pause in between, ending with knees & hips locked and arms locked overhead; Thruster will begin after the cluster is completed, from the front rack position straight into a front squat and press overhead with no pause in between. Athletes may pause in between Cluster and Thruster either overhead after Cluster is complete, or in the front rack position before the start of the Thruster. Athletes must show control at the completion of the Thruster for the complex to count towards Pair total. 

YOU MAY NOT LOWER THE WEIGHT ONCE ONE PARTNER HAS COMPLETED THE REPS! ONCE ONE PARTNER ADDS WEIGHT AND COMPLETES HIS/HER REPS, THE OTHER CANNOT LOWER THE WEIGHT ON THE BAR. 

Deadlift 5rm; each deadlift will begin from the floor in a traditional manner (no sumo deadlift allowed!!! What are thooooose??!!)  5RM will be considered unbroken if their is ABSOLUTELY NO BREAK OR PAUSE WITHIN THE EXECUTION OF THE 5 REPS!!! You may not have an intentional pause at hip or rest the bar at the crease of the hip and you may not set the bar down to reset hands in between reps either! These are UNBROKEN!!

YOU MAY NOT LOWER THE WEIGHT ONCE ONE PARTNER HAS COMPLETED THE REPS! ONCE ONE PARTNER ADDS WEIGHT AND COMPLETES HIS/HER REPS, THE OTHER CANNOT LOWER THE WEIGHT ON THE BAR.

*Complexes may be attempted as many times as allowed in time frame of 7 minutes (5:00-12:00)

ONCE A REP HAS BEGUN, IF THE TIMER GOES OFF DURING THE REPS AND BEFORE COMPLETED, THE PERSON ON THE BAR MAY COMPLETE THE REPS FOR A SCORE.

Gunpowder & Lead

0:00-5:00

Team Sprint (300m, will be explained during briefing)

60 cal row (partners must all be back from the run before beginning row, share reps, all partners not rowing will PINCH HOLD 2 PLATES until teammates switch to get on rower, Men 25# plates, Women 15# plates for pinch hold)

5:00-12:00

At the 5:00 mark, teams will break up into

MF MF pairs (rx & int) FF FF pairs (scaled)

And choose to complete as a pair for a partner total between:

Complex 1: Max Cluster + Thruster

Complex 2: 5rm Unbroken Deadlift

****TIME FINISHED WITH ROW WILL BE SCORE 1 of WOD 3

(Penalty 1 second per calorie not completed in time cap; example:  60 cals finished before time cap Time: 4:57 ;   54 cal finished Time 5:06 **5 minute plus 6 seconds per 6 cals not completed within time cap of 5:00****

****BREAK INTO PAIRS****

*AT 5 min mark Each MF or FF pair must choose one complex  or the other

*Pairs cannot do the same complex

*Each Pair must both complete the complex to receive a score

*Example Intermediate Team breaks up into

MF MF pairs ;  MF Pair 1 Chooses Complex 1 and Male completes a lift of 185, Female completes a lift of 135; their total score as a pair is 320; MF Pair 2 each complete Complex 2, Male completes a lift of 300, Female completes a lift of 200; their total score as a pair is 500;

**2 bars 1 45# bar, 1 35# bar per TEAM, PAIRS will use 1 bar, both PAIRS work at the same time; 

Their 3 scores for Event 3 would be  5:06; 320; and 500. These scores will then be put up against all other teams for ranking.

Standards:

Cluster must begin from the floor into a clean straight into a press overhead with no pause in between, ending with knees & hips locked and arms locked overhead; Thruster will begin after the cluster is completed, from the front rack position straight into a front squat and press overhead with no pause in between. Athletes may pause in between Cluster and Thruster either overhead after Cluster is complete, or in the front rack position before the start of the Thruster. Athletes must show control at the completion of the Thruster for the complex to count towards Pair total.

***PLEASE READ ADDED DETAILS IN PART 1 OF STANDARDS FOR CLUSTER + THRUSTER AND 5RM DEADLIFT*****

Deadlift 5rm; each deadlift will begin from the floor in a traditional manner (no sumo deadlift allowed!!! What are thooooose??!!)  5RM will be considered unbroken if their is ABSOLUTELY NO BREAK OR PAUSE WITHIN THE EXECUTION OF THE 5 REPS!!! You may not have an intentional pause at hip or rest the bar at the crease of the hip and you may not set the bar down to reset hands in between reps either! These are UNBROKEN!!

*Complexes may be attempted as many times as allowed in time frame of 7 minutes (5:00-12:00)

Gunpowder & Lead

0:00-5:00

Team Sprint (300m, will be explained during briefing)

60 cal row (partners must all be back from the run before beginning row, share reps, all partners not rowing will PINCH HOLD 2 PLATES until teammates switch to get on rower, Men 25# plates, Women 15# plates for pinch hold)

5:00-12:00

At the 5:00 mark, teams will break up into

MF MF pairs (rx & int) FF FF pairs (scaled)

And choose to complete as a pair for a partner total between:

Complex 1: Max Cluster + Thruster

Complex 2: 5rm Unbroken Deadlift

****TIME FINISHED WITH ROW WILL BE SCORE 1 of WOD 3

(Penalty 1 second per calorie not completed in time cap; example:  60 cals finished before time cap Time: 4:57 ;   54 cal finished Time 5:06 **5 minute plus 6 seconds per 6 cals not completed within time cap of 5:00****

****BREAK INTO PAIRS****

*AT 5 min mark Each MF or FF pair must choose one complex  or the other

*Pairs cannot do the same complex

*Each Pair must both complete the complex to receive a score

*Example Intermediate Team breaks up into

MF MF pairs ;  MF Pair 1 Chooses Complex 1 and Male completes a lift of 185, Female completes a lift of 135; their total score as a pair is 320; MF Pair 2 each complete Complex 2, Male completes a lift of 300, Female completes a lift of 200; their total score as a pair is 500;

**2 bars 1 45# bar, 1 35# bar per TEAM, PAIRS will use 1 bar, both PAIRS work at the same time; 

Their 3 scores for Event 3 would be  5:06; 320; and 500. These scores will then be put up against all other teams for ranking.

Standards:

Cluster must begin from the floor into a clean straight into a press overhead with no pause in between, ending with knees & hips locked and arms locked overhead; Thruster will begin after the cluster is completed, from the front rack position straight into a front squat and press overhead with no pause in between. Athletes may pause in between Cluster and Thruster either overhead after Cluster is complete, or in the front rack position before the start of the Thruster. Athletes must show control at the completion of the Thruster for the complex to count towards Pair total.

Deadlift 5rm; each deadlift will begin from the floor in a traditional manner (no sumo deadlift allowed!!! What are thooooose??!!)  5RM will be considered unbroken if their is ABSOLUTELY NO BREAK OR PAUSE WITHIN THE EXECUTION OF THE 5 REPS!!! You may not have an intentional pause at hip or rest the bar at the crease of the hip and you may not set the bar down to reset hands in between reps either! These are UNBROKEN!!

*Complexes may be attempted as many times as allowed in time frame of 7 minutes (5:00-12:00)

*You may NOT lower the LOAD after one partner has completed the LOAD for a score. Example: If Partner 1 completes 135# for Cluster + Thruster but partner 2 only got 125#, Partner 2 cannot go down to 130#, the bar must stay at 135# and Partner2 can try to lift it. If Partner 2 cannot lift, but Partner 1 can go heavier than, Partner 1 will keep going and Partner 2 will be done with their attempts. Be strategic! 

*All bars must be clipped before attempted 

Max Reps Shoulder to Overhead

RX 135/95

Intermediate 115/85

Scaled 95/65

2 Minute time CAP

7 Min Amrap:

As Many Thrusters As Possible As a Team! 

Athletes will rotate through 3 movements

Athlete 1 will complete as many thrusters as possible while

Athlete 2 will hold a sandbag overhead while

Athlete 3 & 4 will dead hang from the pullup bar

*Rules*

*Thruster is a standard thruster, held in a front rack position, complete a front squat and finish by pressing and locking out the barbell overhead with ankles, knees, hips and arms full extended. AS MANY REPS as possible as a TEAM. 1 score. No Tiebreaker in this workout.

*Any time a partner breaks,  (ie; breaks during thrusters, drops sandbag, or drops from the pullup bar) all athletes must rotate "station style" 

*YES whoever is athlete 3 will have to move to athlete 4 position and hang again, each time someone is in the athlete 3 spot, once rotated, they will hang again on the next rotation. Athlete 4 will move to Athlete 1 station (thrusters), Athlete 1 will move to Athlete 2 station (sandbag hold), Athlete 2 will then move to Athlete 3 hang station, and so on each time an athlete breaks...

*Athlete 1 at the start of the Thrusters, and after every rotation may not begin thrusters until all other athletes are in position.

*RX/Int Men will have to load an extra 30# when they switch

*RX/Int Women will have to unload the extra 30# when they switch

*all teams will use a womens 35# bar for this workout

**Weights

**RX-115/85#

**Int-95/65#

**Scaled-55#

Sandbags are all 30# for all divisions 

South Texas Showdown:

For Time:

1k Bike

500M Row

500 M Ski

Tank Push

The amount of equipment will get smaller each section so there will be athletes eliminated at each portion of this event.

18 Min Time CAP:

Buy in:

10 Burpees over sandbag

Sandbag Run

4 Rounds for time:

10 Burpees over sandbag

10 Sandbag Squats

10 Toes to Bar

10 Sandbag over the Shoulder

*tiebreak score will be buy in time.

"Tombstone"

Rx and Intermediate 

For Distance on a 12  min clock

At 3,2,1 go:
Buy in: 64 toes to bar (share reps, each teammate must do at least 1 rep; tie break time at the end of 64 reps)

AMFeetAP in remaining time:

10 synchronized burpees over sandbag(all 4)

30 ft synchronized sandbag on the shoulder lunges (walking right behind each other in a line, follow the leader, worm style)

***********************************************

*Rx 4 sandbags, 1 sandbag per person @50#each
*Intermediate and Scaled 4 sandbags, 1 sandbag per person @ 30# each 

*64 total toes to bar for Rx and intermediate, each person on team must do at least 1 rep, until all 64 reps are complete

*64 total hanging knee raises for Scaled, each person must do at least 1 rep, until all 64 reps are complete

*At the end of 64 reps, the judge will record the time finished for a tie breaker score, in case of a tie At the end of the day, this will be the tie breaker. 

*Once finished with 64 reps for time, in the remaining time, on the 12 min clock, all teams will then rush to their sandbags and complete:

10 synchronized sandbag facing burpee overs 

30 ft synchronized sandbag on shoulder lunges

**synchronized sandbag facing burpee overs will be considered synchronized when everyone's chests are touching the floor at the same time. Rx and intermediate must jump over, scaled may step over. Sandbags will be laid out long way to form a line as in the length of a bar. 

**sandbag on shoulder lunges will be completed when all partners have the sandbag on the same side shoulder either right or left, standing in a single file line one person behind the other, arms length distance between, worm style. All lunges will be synchronized when each teammates feet are together and ALL HIPS ARE FULLY EXTENDED SIMULTANEOUSLY. KNEE must touch the floor each time!!

**30ft are complete once the last person in line crosses the 30ft mark 

**once the first 30 ft are complete then all teammates will then place their sandbags on the 30 ft line long ways to form a line to jump over and repeat: 

10 synchronized sandbag facing burpee overs 

30 ft synchronized sandbag on shoulder lunges

This will be continued AMRAP style for the remainder of the time for distance. Each 30 feet completed will count as 30 reps. 

*IF THERE IS A NO REP, HIPS ARE NOT EXTENDED IN SYNCHRONICITY, THEN ALL PARTNERS MUST REPEAT THE REP STANDING IN PLACE FOR LUNGES

*IF CHESTS ARE NOT ON THE FLOOR AT THE SAME TIME, THEN ALL PARTNERS MUST REPEAT THE REP FOR BURPEES