The Phoenix 2024

WORKOUT #1

Total Time: 9 Minutes
Scoring: Time + Reps

SCALED

FOR TIME
42-30-18
Wall Balls (10’/9’) (14/10)
36-24-12
Burpee to 10LB Plate

-THEN-

AMRAP
Synchro Single Arm Dumbbell Snatches (35/25)

INTERMEDIATE

FOR TIME
42-30-18
Wall Balls (10’/9’)(20/14)
42-30-18
Burpee to 10LB Plate

-THEN-

AMRAP
Synchro Single Arm Dumbbell Snatches (50/35)

FLOW

All athletes will start behind the start line. On the call of 3, 2, 1, GO both athletes will run to their wall ball station and begin completing 42 Wall Balls with one athlete working at a time. Athletes may switch at any time and split work as they choose..

Once the athletes have completed their last wall ball, both athletes will move to their plate to begin completing 42 (Scaled 36) Burpees to Plate. Athletes will face each other with the plate in between them. Athletes may switch at any time and split work as they choose, so long as partners do not work at the same time.

After the athletes have completed their last burpee to plate, they will return to the wall ball station and continue in this same format for the rounds of 30s and 18s (Scaled 30/24 and 18/12).

After athletes complete their final burpee, time will be called for the first part of this event. Then athletes will advance to their dumbbells and begin completing as many reps as possible of Synchro Single Arm Dumbbell Snatches in the remaining time. All reps must be completed in the time cap to count towards the score.

SCORE

This event has ONE score. There are no tiebreaks.

The score is the time to complete the couplet portion of the workout (wall balls and burpees) minus one second for each completed synchro snatch rep.

Ex: Team completes couplet at 8:15. The team then completes 25 synchro snatches. The team’s final score time will be 7:50 (8:15 - :20).

If a team does not finish the couplet BEFORE the time cap, the team’s score will be the time cap (9:00) plus one second for each unfinished rep.

Ex: Team gets time capped with 10 burpees remaining. The team’s final score time will be 9:10 (9:00 + :10).

WORKOUT #2

Total Time: 15 Minutes
Scoring: Total Reps & Load

SCALED

AMRAP (Time Cap: 9 Minutes)*

ATHLETE #1
6 Hanging Knee Raises
8 Box Step Overs (24”/20”)
10 Power Cleans (75/55)

ATHLETE #2
6 Hanging Knee Raises
8 Box Step Overs (24”/20”)
10 Power Cleans (75/55)

-THEN-

ATHLETE #1
10 Power Cleans (75/55)
8 Box Step Overs (24”/20”)
6 Hanging Knee Raises

ATHLETE #2
10 Power Cleans (75/55)
8 Box Step Overs (24”/20”)
6 Hanging Knee Raises

*Continuing in the same fashion for the duration of the AMRAP

- 1 MINUTE TRANSITION -

For Max Load (Time Cap: 5 Minutes)

Clean + Shoulder to Overhead

INTERMEDIATE

AMRAP (Time Cap: 9 Minutes)*

ATHLETE #1
6 Toes to Bar
8 Box Jump Overs (24”/20”)
10 Power Cleans (115/75)

ATHLETE #2
6 Toes to Bar
8 Box Jump Overs (24”/20”)
10 Power Cleans (115/75)

-THEN-

ATHLETE #1
10 Power Cleans (115/75)
8 Box Jump Overs (24”/20”)
6 Toes to Bar

ATHLETE #2
10 Power Cleans (115/75)
8 Box Jump Overs (24”/20”)
6 Toes to Bar

*Continuing in the same fashion for the duration of the AMRAP

- 1 MINUTE TRANSITION -

For Max Load (Time Cap: 5 Minutes)

Clean + Shoulder to Overhead

FLOW

All athletes start in the designated start/resting area. On the call of 3, 2, 1 GO, athlete 1 will advance to their designated spot on the rig and begin completing 6 Toes to Bar (Scaled Hanging Knee Raises), then complete 8 Box Jump Overs (Scaled Box Step Overs), and 10 Cleans. After their last clean, athlete 1 will return to the start and release athlete 2.

Once released, athlete 2 will follow the same rep scheme: 6 Toes to Bar (Scaled Hanging Knee Raises), 8 Box Jump Overs (Scaled Box Step Overs), and 10 Cleans. After their last clean, athlete 2 will return to the start and release athlete 1.

Once released, athlete 1 will advance to their barbell and begin completing 10 cleans, then 8 Box Jump Overs (Scaled Box Step Overs), and 6 Toes to Bar (Scaled Hanging Knee Raises). After their last rep on the rig, athlete 1 will return to the start and release athlete 2, who will follow the same rep scheme.

Athletes will continue this entire format for the duration of the time. The resting athlete must remain in the designated start/resting area at all times, if not the working athlete will be stopped.

At the 9 minute mark time will be called and a mandatory 1 minute transition will begin. During the transition, athletes will move to their designated lifting area and will be allowed to load/unload their bar but CANNOT make a lift attempt or warm up with the bar.

At the 10 minute mark, athletes will have 5 minutes to establish a Max 1 Rep Clean + Shoulder to Overhead. Athletes may switch at any time and may assist each other in loading or setting the barbell.

Athletes may go up and down in weight however they choose and there is no limit to the number of attempts each athlete can make during their time. Athletes must declare each attempt to their judge prior to their lift. If the bar has left the floor before time ends, the athlete will be permitted to complete the attempt.

SCORE

This event has TWO scores. There are no tiebreaks.

The first score is the total number of reps completed during the AMRAP portion of the workout. Reps must be completed in the designated time to count.

The second score will be the combined total weight of each of the athlete’s heaviest successful lifts in the event an athlete is unable to successfully complete any lift, they will be given a score of 0.