SPIRIT GAMES

For time (CAP 12 minutes) 

30 synchro thrusters (55/75)

20 synchro burpees over bar

600-m partner run

20 synchro burpees over bar

30 synchro thrusters (55/75)

WORKOUT DESCRIPTION: 

On the call of 3..2..1.. Go, Both teammates will pick up their respective barbell and complete 30 synchronized thrusters. Athletes will then complete 20 syncrhonized burpees over the bar. Following the burpees, the athletes will run 600m together. Once the run is complete, the athletes will go back to the 20 synchronized burpees over barbell and will finish the workout off with 30 synchronized thrusters.

MOVEMENT STANDARDS:

Synchro Thruster - Starting with the barbell on the shoulder, the athletes must pass through a squat with hips going below the knee cap. When the athlete stands up from their squat, they are to push the barbell overhead where we must see the knees, hips and the elbows fully extended for the repetition to be completed. The synchronization counts at the TOP of the repetition.

Burpee over barbell - The athlete must drop down and make contact with their hips and chest on the ground next to the barbell (parallel) before getting back up into an upright position. The athlete must then jump OR step over their barbell to complete the rep. The synchronization counts when both athletes have their hips and chest on the floor AND both finish their jump.

Run – Both athletes must hold onto a band and execute the run together. This run will be broken into 200m laps. Each lap = 1 rep.

EVENT 2

7 minute AMRAP of:

12 Synchro Box Jump Overs (16/20)

16 Dumbbell (DB) snatches *inc load every 2 rounds

-rest 1 min-

*Begin Test 3 

DB weights: 

(20/35)

(30/50) 

(40/60) 

(50/70)

(60/80)

WORKOUT DESCRIPTION:

On the call of 3..2..1.. Go, Both teammates will jump onto their respective boxes and land on the other side. They will repeat this for 12 synchronized repetitions. Once all box jump over repetitions are complete, teammates will complete 16 Alternating Dumbbell Snatches. Only one athlete at a time is to execute the dumbbell snatch while the other athlete is resting. You can break the snatches up into any number of reps which is agreed upon between teammates. After every 2 rounds of the workout, the dumbbell weight will increase for both male and female dumbbells.

MOVEMENT STANDARDS:

Synchro Box Jump Over – This movement begins with both athletes on the same side of their respective box. Athletes MUST jump onto or over the box as they wish. The rep is completed when both athletes land on the opposite side of the box.

Alternating Single Arm DB Snatch - This movement begins with both heads of the DB on the ground and is complete when the DB is directly overhead with the arm, hips and knees fully extended. Both heads of the DB must touch the ground every repetition and the DB must be taken overhead in one fluent motion without pausing or stopping at any point. Athletes must alternate arms after each repetition. The DB may switch arms in the air or on the ground. In the case of a no-rep, the athlete must complete a good rep with that arm before switching to the next arm. The non-working arm may not be in contact with your leg during the repetitions.

*after 1 min rest from Test 2

Establish a heavy sandbag to shoulder

-each team will have 2x :60 seconds windows to execute their rep. The rep MUST be complete within the 60 second window. 

*order is determined on placing in your HEAT from test 1. 

Example - If you finish last in your heat during test 1, Your team will attempt your sandbag in the first :60s window. 

WORKOUT DESCRIPTION:
On the call of 3..2..1.. Go, Both teammates will each to go a bag of their choice. They will then have 60 seconds to complete as many reps as they wish, with the heaviest bag going towards an accumulative score between both partners.

MOVEMENT STANDARDS:

Sandbag to shoulder – Bring the sandbag to your shoulder in any fashion. Once the sandbag is on the shoulder, you must take the opposite hand from the free shoulder and keep it off the bag to show full control at the top with your hips and knees fully extended. Once the judge says the rep is complete, you may drop the bag.

8 minute AMRAP of:

20 Hang Cleans (105/155) | (75/115)

20 toes to bar | Toes above hips

20 Push Jerks (105/155) | (75/115)

20 chest to bar pull ups | Pull ups

20 hang clean and jerks (105/155) |(75/115)

20 HSPU | 10 Wall Walks

*RX | Scaled 

Workout Description

On the call of 3..2..1..Go, partners will complete 20 hang cleans, they will then move onto the rig to execute 20 toes to bar. Once all toes to bar are complete, both athletes will go back to the barbell to complete 20 push jerks. Teammates will then go back to the rig to complete 20 chest to bar pull ups. Back to the barbell for 20 hang clean and jerks and then to the wall to finish their round which concludes of 20 handstand push ups OR 10 Wall Walks for the scaled division. Only one teammate is to work at a time. Work may be split however the teammates decide.

Movement Standards

Hang Clean – The barbell MUST be deadlifted first. From here the athlete will bring the barbell from above the knees to their shoulders where they will show full control at the top with a lock out at the knees, hips and torso. Elbows must also be infront of the barbell. Athletes may choose to do a power or squat clean.

Push Jerk – The rep begins with the barbell on the athletes shoulder. The barbell is to be push overhead and athletes must land in a partial squat. Once the barbell is overhead the athlete must show control and a full lookout of the knees,hips and shoulders. Once a proper lock out is completed may the athlete continue with the next rep

Toes to bar - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

Chest to Bar Pull up - The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met.  The rep is credited when the athlete’s chest contacts the bar.

Handstand Push up – Any styled of handstand push up is permitted. At the bottom, the head must make contact with the ground and hands must be on the designated tape marks (10” from the wall). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body

Wall Walk - Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the tape line. The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

Athlete A

400m row + 100ft Goblet Walking Lunge (16kg) | (12kg)

Athlete B

500m row + 100ft Goblet Walking Lunge (24kg) | (16kg)

Athlete A                                                                                                       

1000m Assault Bike + 100ft Goblet Walking Lunge (16kg) | (12kg)

Athlete B

1200m Assault Bike + 100ft Goblet Walking Lunge (24kg) | (16kg)

Workout Descriptions

On the count of 3..2..1..Go. Athlete A will complete a 400m row and then purse to complete 100ft of walking lunges with a kettlebell in a goblet positon in 25ft increments. Once the final 25ft is complete, Athlete A will tag Athlete B and they will complete a 500m row and then complete 100ft of walking lunges with a kettlebell in a goblet position. Once Athlete B is done, they will tag Athlete A who will complete 1000m on the Assault Bike and complete the lunges once again. They will tag Athlete B, and they will complete 1200m on the assault bike and complete the lunges. Once the final set of lunges is complete, the workout is done.

Movement Standards

Row - The monitor on the rower must be set to zero at the beginning of the row. The athlete will start seated on the rower with hands off the handle until after the call of “3, 2, 1 … go.” The athlete must stay seated on the rower with hands on the handle until the monitor reads the respective metres for each athlete.

Assault Bike - The monitor on the assault must be set to zero at the beginning of the bike. The athlete must stay seated on the bike until the monitor reads the respective metres for each athlete.

Walking Goblet Lunge -. Each lunge begins with the kettlebell contacting the chest, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. The rep is credited when the athlete gets both heels across the line