Syndicate Crown Community Event

Pairs Workout 1 - Farmville

Time Cap: 10 minutes

Round 1 

9 Synchro BMU 

9 Synchro DB Thrusters

64 ft. DB Farmer's Carry

Round 2

9 Synchro BMU 

15 Double DB Thrusters 

64 ft. DB Farmer's Carry

Round 3 

9 Synchro BMU 

21 Double DB Thrusters 

64 ft. DB Farmer's Carry

Rx

9 Synchro Bar MU

DB: 50/35 lbs

Intermediate

15 Synchro C2B PU 

DB: 50/35 lbs

Scaled

15 PU (No Synchro)

DB: 35/25 lbs

Flow

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athletes  will move to the rig and complete 9 Synchronized Bar muscle Ups. For the scaled division, not that the reps are total for the teams and are not synchronization. The non-working athlete will rest in the designated rest area.  At the completion of the synchro bar muscle ups, they will move to the dumbbells and complete 9 Synchronized thrusters. Once the thrusters are complete, the pairs will carry their dumbbells 64’. Once the carry is complete they will return to the rig. The pairs will continue this same flow for two more rounds keeping the muscle ups at 9 reps and increasing the thrusters every round from 9, to 15, to 21. At the completion of the final carry the pairs will set their dumbbells down and run to the finish mat. The workout is completed when the final Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

Bar Muscle Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. No part of the Athlete’s foot can go over the lowest part of the bar. The Athlete must move through at least a portion of a dip to reach the top of the rep. No part of the body outside of the hands and hips may be in contact with the bar at the top of the rep. The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar. Synchronization occurs at the top of the rep when both Athletes are in the locked out position. Reaching lockout while pushing or falling away from the support position will not count.

C2B PU

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chest clearly comes into contact with the bar at or below the collarbone. Synchronization occurs at the top of the movement when both Athletes chests are in contact with the bar. 

Pullup

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chin is above the horizontal plane of the bar. There is no synchronization requirement for the Scaled Division.

DB Thrusters

The movement begins with the dumbbells on the floor. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended. The Athletes are NOT allowed to drop the dumbbells from overhead. For synchronized thrusters, athletes will be synchronized at the top of the rep.

DB Farmer’s Carry

A full grip on the handle of the dumbbell must be maintained for the duration of the lunge. Resting the dumbbells on any part of the body is not permitted. Athletes must use both hands in the Farmer Carry. One hand or arm cannot carry both dumbbells. Athletes may not toss or throw the dumbbells at any point during the carry.

Pairs Workout 3 - Dirty Dancing

Time Cap: 8 minutes 

For time: 

21 Synchro Deadlifts 

21 Synchro Bar Facing Burpees

15 Synchro Deadlifts 

15 Synchro Bar Facing Burpees

9 Synchro Deadlifts 

9 Synchro Bar Facing Burpees

32  ft. DB Lunge

Rx

Barbell: 225/155 lbs

DB: 50/35 lbs

Intermediate

Barbell: 185/125 lbs

DB: 50/35 lbs

Scaled

Barbell: 165/115 lbs

Flow

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athletes will move to their barbells and facing each other they will complete 21 synchronized deadlifts. After the deadlifts, the female will roll their barbell one grid forward so the pair can complete 21 synchronized bar facing burpees. At the completion of the 21 burpees, the female barbell will be rolled back to the same grid as the male barbell for the next set of deadlifts. They will complete this same flow for rounds 15 and 9. At the end of 9 and after the barbell is rolled back to the same grid as the male barbell, the athletes will move to the dumbbells and complete a 32’ foot dumbbell walking lunge. Once the lunge is complete, the athletes will move to the finish mat.  The workout is completed when the Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standard

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. Touch and go is permitted. Bouncing the barbell into the next rep is not permitted. Synchronization occurs at the top of the movement when both Athlete’s hips and knees reach full extension and both Athlete’s heads and shoulders and behind their respective bars. 

Bar Facing Burpee

Athletes may jump OR step back in the burpee. The Athlete’s chest and thighs must come in contact with the ground prior to standing back up. At the bottom of the burpee, the athlete’s head must remain behind the barbell and their hands and feet must not go outside of the width of the barbell. Athletes may jump up or step up out of the burpee.Both athletes must jump inside of the plates. Jumping over the sleeve of the barbell or the plates is not permitted. The rep is credited when both Athletes are on the other side of the barbell. Synchronization occurs at the beginning of the rep when both Athletes are in the prone position with their chest and thighs on the ground and head behind the barbell. 

DB Walking Lunge

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The Athlete must alternate which foot leads for each rep. The rep is credited when the Athlete reaches the finish position, which is when the feet are together directly underneath the body with the hips and legs at full extension. Shuffling the feet between steps is not permitted. Stepping through to the next lunge without the feet resetting at the finish position is also not permitted. Athletes must be in the finish position with both feet across the line to gain for the distance to be credited. 

The dumbbells will be held in a Farmers Carry. For the Farmers Carry: A full grip on the handle of the dumbbell must be maintained for the duration of the lunge. Resting the dumbbells on any part of the body is not permi

Solo Workout 1 - Sid the Sloth

Time Cap: 15 minutes 

For time: 

15 DB Devil Press

24' DB Walking Lunge

3 Rope Climbs

24' DB Walking Lunge

12 DB Devil Press

24' DB Walking Lunge

2 Rope Climbs

24' DB Walking Lunge

9 DB Devil Press

24' DB Walking Lunge

1 Rope Climb

24' DB Walking Lunge

Rx

DB: 50/35 lbs

Intermediate

DB: 35/25 lbs

Flow

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athlete will pick up the dumbbells and complete 15 Devil Press. At the completion of 15 Devil Press they will complete a 24’ foot lunge down the floor. When the athlete has completed the lunge, they will move to the rope to complete 3 Rope Climbs. At the completion of the rope climbs they will move back to their dumbbells and lunge back down the floor 24’. Once the lunges are finished, the athlete will complete 12 Devil Press. At the completion of 12 Devil Press they will complete a 24’ foot lunge down the floor. When the athlete has completed the lunge, they will move to the rope to complete 2 Rope Climbs. At the completion of the rope climbs they will move back to their dumbbells and lunge back down the floor 24’.  Once the lunges are finished, the athlete will complete 9 Devil Press. At the completion of 9 Devil Press they will complete a 24’ foot lunge down the floor. When the athlete has completed the lunge, they will move to the rope to complete 1 Rope Climbs. At the completion of the rope climbs they will move back to their dumbbells and lunge back down the floor 24’ for a final time. The workout is completed when the Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

DB Devil Press

Chest touches the ground at the bottom of the burpee between the dumbbells. Dumbbells move from ground to overhead. Snatch OR clean and jerk is allowed. The rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.

DB Walking Lunge 

The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The Athlete must alternate which foot leads for each rep. The rep is credited when the Athlete reaches the finish position, which is when the feet are together directly underneath the body with the hips and legs at full extension. Shuffling the feet between steps is not permitted. Stepping through to the next lunge without the feet resetting at the finish position is allowed as long as the feet do not shuffle. . Athletes must be in the finish position with both feet across the line to gain for the distance to be credited. 

The dumbbells will be held in a Farmers Carry. For the Farmers Carry: A full grip on the handle of the dumbbell must be maintained for the duration of the lunge. Resting the dumbbells on any part of the body is not permitted. 

Rope Climbs

This is a standard rope climb. Athletes may use legs to assist with the ascent. Athletes may also perform legless rope climbs if they prefer. The rep is credited when one hand clearly touches the crossbeam above the rope. There is no requirement during the descent of the rope climb.

Solo Workout 2  - Tour De Fran

Time Cap: 12 minutes

4 Rounds For Time:

15/12 Cal Echo Bike

12 C2B PU

9 Thrusters

Rx

Barbell: 115/75 lbs

C2B PU

Intermediate

Barbell: 95/65 lbs

PU

Flow

This workout is for time. The Athlete will begin on their Echo Bike. At the call of “3,2,1…Go!” The Athlete will complete 15/12 Calories, the monitor must read 15/12 before the athlete can get off the bike and move to the pullup bar. After the calories are complete, they will move to the pullup bar to complete 12 Chest to Bar pullups. After the pullups are complete, they will move to the barbell and complete 9 Thrusters. At the completion of the thrusters, the athlete will advance their barbell to the next grid by lowering the barbell to the floor and pushing/rolling it to the next grid before returning to the bike. The athlete will complete this sequence for 3 more rounds. After the final round of thrusters, the athlete will step over their barbell and step onto the finish mat. The workout is completed when the Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

Echo Bike

This is a standard Rogue Echo Bike. Athletes must bike the required number of calories and must stay seated until the target is met.The Athletes may adjust the seat position, but may not touch the monitor.

C2B Pull Ups

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chest clearly comes into contact with the bar at or below the collarbone. 

Pull Ups

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chin is above the horizontal plane of the bar.

Thrusters

The barbell begins on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the center of the body. 

Solo Workout 3 - Deja Vu

Time Cap: 8 minutes 

For time: 

2 Rounds

6 Cleans (Weight 1)

6 Bar Facing Burpees

Directly Into...

2 Rounds

12 Cleans (Weight 2)

12 Bar Facing Burpees 

Rx

Clean Weight 1: 185/125 lbs

Clean Weight 2: 135/95 lbs

Intermediate

Clean Weight 1: 155/105 lbs

Clean Weight 2: 115/75 lbs

Flow

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athlete will move to the Barbell and complete 6 cleans followed by 6 bar facing burpees. After the burpees, they will come back to the same barbell and complete another round of 6 and 6. At the completion of the second round of burpees, the Athlete will step forward to the next barbell and complete 12 cleans followed by 12 bar facing burpees. After the burpees, they will go back to the barbell and complete another round of 12 cleans and 12 bar facing burpees. At the completion of the 12 bar facing burpees, the athlete must step over their barbell and step onto the finish mat. The workout is completed when the Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

Clean

The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, but a deadlift to hang clean is not allowed. The rep is credited when the Athlete is standing in the upright position: Feet in line with the body, knees locked out, and hips open. In the upright position, elbows must be in front of the barbell. Touch and go is permitted, but bouncing the barbell between reps is not.

Bar Facing Burpee

Athletes may jump OR step back in the burpee. The Athlete’s chest and thighs must come in contact with the ground prior to standing back up. At the bottom of the burpee, the Athlete’s head must remain behind the barbell and their hands and feet must not go outside of the width of the barbell. Athletes may jump up or step up out of the burpee. The rep is credited when the feet of the Athlete land on the other side of the barbell. For the scaled division, the athletes are allowed to step over the bar. The foot may not make contact with the barbell when jumping over it. If a no rep is called on the jump over the barbell, the Athlete does not have to re-perform the burpee. The Athlete will go back to the side of the barbell where they did their initial burpee and finish the rep from there with a successful jump over the bar.

Trio Workout 1 - Step Brothers

Time Cap: 18 minutes 

4 Rounds For Time:

30/24 Cal Echo Bike + 30/24 Cal Row

10 Synchro BMU

10 Synchro Box Jump Overs

Rx 

10 Synchro BMU

Box: 24/20 inches

Intermediate

15 Synchro C2B PU

Box: 24/20 inches

Scaled

10 Synchro PU

Box: 24/20 inches

Flow

This workout is for time. The Athletes will begin on their start mat. At the call of “3,2,1…Go!” The Athletes will move to the machines. Athlete 1 will be on the bike, athlete 2 will be on the rower. The non-working athlete will be on the designated resting line. Anytime the athletes want to make a change, they must run back and tag their partner on the designated resting line. Once BOTH monitors read 30/24 calories, the team will move to the pullup bar and complete 10 Synchronized bar muscle Ups. The non-working partner will be on the designated resting line, teams may tag in and out whenever they like. Once 10 Synchro Bar Muscle Ups are complete, the team will move to the box and complete 10 synchro box jump overs done in the form of Partner A jumping over the box, Partner B jumping over the box followed by Athlete C jumping over the box. Once each partner has completed their box jump over they have completed one synchro box jump over. Once all 10 reps are complete they will advance their box to the next grid and return to the machines for a second round while the non-working partner rests in the designated resting mat. The team will complete this same flow for two more rounds. At the completion of the final round the team will run to the finish mat. The workout is completed when the final team Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

Echo Bike

This is a standard Rogue Echo Bike. Athletes must bike the required number of calories and must stay seated until the target is met. The Athletes may adjust the seat position, but may not touch the monitor.

Rower

This is a standard Concept 2 Rower. Both feet must be in the foot cradles to begin accumulating cals. The Athlete must remain seated in the rower until their judge signals that the required cals have been met. Athletes may adjust the damper on their rower at any time but are not permitted to touch the monitor. 

Bar Muscle Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. No part of the Athlete’s foot can go over the lowest part of the bar. The Athlete must move through at least a portion of a dip to reach the top of the rep. No part of the body outside of the hands and hips may be in contact with the bar at the top of the rep. The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar. Synchronization occurs at the top of the rep when both Athletes are in the locked out position. Reaching lockout while pushing or falling away from the support position will not count.

C2B PU

The Athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. Both kipping and strict movements are permitted. The rep is credited when the Athlete's chest clearly comes into contact with the bar at or below the collarbone. Synchronization occurs at the top of the movement when both Athletes chests are in contact with the bar. 

Box Jump Over

The movement begins with the Athlete’s feet on the same side of the box. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. Only one Athlete may go over the box at a time. Synchronization occurs when all Athletes are on the opposite side of the box having landed on both feet. From there, they may begin their next rep. A two-foot takeoff is always required, and only the Athlete’s feet may touch the box. After landing on the box, the Athlete may jump or step off to the other side. Alternatively, the Athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the Athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box.

Step Overs

The step over begins with both feet on the ground. When stepping up and over, both feet must come in contact with the top of the box. The rep will be credited when both Athlete’s feet touch the ground on the other side of the box. There is no requirement to stand tall (hips and knees at full extension) while on top of the box.

Trio Workout 2 - Skeeball

Time Cap: 15 minutes 

For time: 

25 Synchro T2B

10 Synchro Front Squat

25 Synchro T2B

20 Synchro Front Squat

25 Synchro T2B

30 Synchro Front Squat

25 Synchro T2B

40 Synchro Front Squat

Rx

Front Squat: 135/95 lbs

25 Synchro T2B

Intermediate

Front Squat: 115/75 lbs

15 Synchro T2B

Scaled

Front Squat: 95/65 lbs

25 Synchro Hanging Knee Raises

Flow 

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athletes will go to the pullup bar and complete 25 Synchronized Toes to Bar. This will be two athletes working on the toes to bar and the non-working athlete resting on the designated resting line. The teams may switch working partners at any point during the 25 rep set but the resting athlete must wait to be tagged before running to the rig. Once the 25 synchro toes to bar are complete, the team will move to the barbell and complete 10 Synchronized front squats. The non-working athlete will be resting on the designated resting line. At the completion of the 10 squats, the team will advance their barbells up to the next grid and return to the rig for the next round. They will continue this sequence of toes to bar and front squats adding 10 front squats to every round. At the completion of the 40th front squat the team will step over their barbells to advance to the finish mat. The workout is completed when the final Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

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. The feet must be brought back behind the plane of the pullup bar and the rest of the body. Both feet must make contact with the bar simultaneously and inside the hands. An overhand or split grip are all permitted. Synchronization occurs when both Athlete’s feet make contact with the bar at the same time. 

Hanging Knee Raises

In the Hanging Knee Raise, the Athlete must go from a full hang to having the top of the knee above the hip crease. 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. An overhand or split grip are all permitted. Both knees must reach above the hip crease at the same time. Synchronization occurs when both athletes' knees are simultaneously above their hip creases.

Front Squat

In the Front Squat, the hip crease must clearly be below the top of the knee at the bottom of the squat. The rep is credited when the Athlete is standing tall, with knees and hips fully extended and elbows in front of the barbell. A Squat Clean may be used to perform the first rep, provided that the Athlete’s hip crease passes below the top of the knee prior to standing. Synchronization occurs at the top of the movement when both Athletes are standing tall with knees and hips fully extended and elbows in front of the barbell.

Trio Workout 3 - Three Girls at the Bar

Time Cap: 12 minutes 

Team Relay for Fime:

Athlete A - “Isabel”

30 Snatches

Athlete B - “Grace” 

30 Clean and Jerks

Athlete C - “Theresa” 

30 Thrusters

Rx

Barbell: 135/95 lbs

Intermediate

Barbell: 115/75 lbs

Scaled

Barbell: 95/55 lbs

Flow 

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” Athlete A will run up to the barbell and complete 30 Snatches. After the 30 Snathces, the athlete will step over the barbell as they run to the finish mat. This will signal to the judge to call forward Athlete 2 who will run up to the barbell to complete 30 Clean and Jerks. At the completion of 30 clean and jerks, the athlete will step over their barbell as they run to the finish mat. This will signal to the judge to call forward Athlete 3 who will complete 30 Thrusters. At the completion of the 30 Thrusters, the athlete will step over the barbell to run to the finish mat.  The workout is completed when Athlete 3 crosses onto the finish mat. 

The score is the time to complete the workout or the reps completed at the time cap. There is no tiebreaker.

Movement Standards

Snatch

The barbell begins on the ground. The Athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the body and the feet in line under the body. Touch and go is permitted but bouncing the barbell between reps is not. The Athlete may perform a Power, Squat, or Split Snatch. Hang Snatches of any variation are not permitted. 

Clean and Jerk

The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, but a deadlift to hang clean is not allowed. Once racked, a press, push press, split jerk, push jerk or squat jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the Athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. Touch and go is permitted but bouncing the bar between reps is not. For the jerk portion of the movement, re-racking the bar will NOT be permitted.

Thruster

The barbell begins on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.