San Diego Winter Throwdown

RX:

6 Rounds:

36 Double Unders

10 Thrusters 95/65

12 Box Jump Over

10 Handstand Push Ups

Scaled:

6 Rounds:

50 Single Unders

10 Thrusters 75/55

12 Box Jump Over

12 Push Press 75/55

This workout begins with both partners in their designated box. At the call of 3-2-1 Go!, athlete 1 will move forward and complete 36 double unders. Once completed, they will move forward and complete 10 thrusters, followed by 12 Box Jump Overs and finishing with 10 Handstand Push Ups. Once done with their HSPU, athlete 1 will run down their lane to tag partner 2, who will then complete their round of the workout. Partners will continue completing 1 round at a time until a total of 6 rounds are done. The workout ends with both partners in their appropriate box. 

Scaled athletes will complete their workout in the same manner, doing their appropriate movements and reps.

RX:

12 Synchro T2B

10 Synchro Burpee Over Slug

MAX Slug Clean + Jerk

Scaled:

12 Synchro Straight Leg to Hips

10 Synchro Burpee Over Slug

MAX Slug Deadlift

* 2/2/2/3 interval

* Rest 1:00 b/t sets

Workout 2 is an interval workout for the maximum number of reps you and your partner can do of either Slug Clean and Jerks (RX) or Slug Deadlift (scaled). Each interval starts with 12 Synchro Toes to Bar (RX) or 12 Synchro Straight Leg to Hip Level (scaled), followed by 10 Synchro Burpees over the slug. In the time remaining, you and your partner will do whichever slug movement your division requires. The first 3 intervals are 2:00 long with a 1:00 break in between, with the 4th and final interval being 3:00.

RX:

60 Wall Ball 20/14

50 Cal Row

40 Alt. Arm DB Snatch 50/35

30 Chest To Bar

Scaled:

60 Wall Ball 14/10

50 Cal Row

40 Alt. Arm DB Snatch 40/25

30 Pull Ups 

Workout 1A can be completed in any order. Once you start a movement, you must complete all the reps there before moving on. Only 1 partner moving at a time. There is NO minimum work requirements here, so if 1 person wants to do all the work, that is ok. The score here is either your time, or the total number of reps completed. There is a 10 min cap on 1A, followed by a 1:00 transition period. 

In 5 min:

Establish 1 RM Front Squat

Workout 1B is 5 min to establish a 1RM Front Squat. You can preload the barbell, but you must wait for the start of the 5 min before you do a FS. Both athletes must complete 1 rep. The score for this workout is the combined weight from both athletes' heaviest completed rep.

RX:

Ski Buy In: 20/15 

Max Reps Bench 185/105

Scaled:

Ski Buy In: 15/10 

Max Reps Bench 135/75

This workout begins with 1 partner doing their ski calories. Once their ski is complete, they will move to the bench and do as many reps unbroken as they can of bench press with their appropriate weight. Once the bar is back on the rack, partner 2 may begin their ski calories. Once the calories are complete, partner 2 will move to the bench and complete as many unbroken reps as they can. The “unbroken” set begins once the bar is off the rack, and ends once the bar is placed back on the rack. Your entire team has 6 minutes to complete this. Only the bench reps completed within the 6 min time frame will count. If there is a tie on reps, your team's total ski times will be the tie break.