Boneyard Brawl

*THIS SCORE COMPONENT IS FOR THE 500M ROW TIME OF ATHLETE ONE FOR THIS EVENT*

*THIS SCORE COMPONENT IS FOR THE 500M ROW TIME OF ATHLETE TWO FOR THIS EVENT*

*THIS SCORE COMPONENT IS THE FARMER'S CARRY*

Each member of the team will complete a farmer's carry for time. 

If both team members do not complete their farmer's carry, it will result in a zero.

*THIS SCORE COMPONENT IS FOR THE ACCUMULATED ECHO BIKE CALORIES*

*THIS SCORE COMPONENT IS FOR THE FOR TIME PORTION OF THIS EVENT: 15-12-9 DB BENCH PRESS & T2B*

Ghost Rider: 

On a 12 minute Clock:

0:00-4:00: Each athlete establishes a heavy single power clean

4:00-12:00: Each athlete completes 15-12-9 DB bench and toes to bar

4:00-12:00: Team accumulate as many Echo Bike calories as possible 

*THIS SCORE COMPONENT IS FOR THE COMBINED WEIGHTS OF THE MAX POWER CLEAN*

At 3-2-1 go, the team will have 4 minutes to each complete a heavy single power clean. For the rep to count, the athlete must catch the bar above parallel and complete the rep with hip and knees locked out and elbows in front of the bar. 

At the 4 minute mark, athlete 1 will complete 15-12-9 DB bench press and toes to bar/ hanging knee raise. When athlete 1 finished their reps, athlete 2 will complete their 15-12-9. The score for this portion is the total time it takes for both athletes to complete their reps. There is a 12 minute time cap. DB bench press rep starts and finishes at the top, locked out position. The DB must touch some part of the torso for it to be a successful rep. Hips and shoulders must maintain contact on the bench and the feet on the floor. If any part leaves the floor, it will result in a no rep. 

For Toes to bar, athletes start with arms fully extended and feet off the floor, the feet must cross behind the bar and both feet touch the bar at the same time for a successful rep. For hanging knee raise, all rules are the same except athletes must bring the knees above the hip crease to complete the rep. Teams have 8 minutes to each complete 15-12-9.

At the 4 minute mark, teams will start accumulating calories on the assault bike. Athlete 2 may begin on the bike while athlete 1 is working on the DB bench and toes to bar. When both athletes are finished with DB bench/ Toes to bar, teams can switch on the bike however they choose until the 12 minute mark.

DB's: (50's/35's)(35's/20's)

Toes to bar/ Hanging Knee Raise

Event One: Grip Reaper 

10 min AMRAP:

1-2-3-4-5-6... sandbag over shoulder 

3 burpees 

*Each athlete completes a 400m Farmer's Carry*

*THE SCORE FOR THIS COMPONENT IS TOTAL REPS ON SANDBAG OVER SHOULDER + BURPEES*

At 3-2-1 go, athlete 1 will begins their farmers carry while athlete 2 begins the ascending ladder of sandbag over shoulder and burpees. When Athlete 1 returns, athlete 2 will begin their farmers carry while athlete 1 picks up where they left off. 

During the farmer's carry, athletes can stop as many times as needed. Both athletes will need to complete their farmers carry within the 10 minute time cap or it will be a DNF. 

When both athletes have completed their farmer’s carry, the team will continue to work through the sandbag ladder, switching as desired. 

The sandbag must pass over the shoulder for the repetition to count. 

On burpees, the athletes chest must completely make contact with the ground and the hips and knees must lock out at the top, with feet leaving the floor.

Farmer's Carry Weight: (53's/35's)(44's/26's)

Sandbag weight: (150/100)(100/75)

*sandbags have changed due to equipment availability*

Sinister Shadows

3 min AMRAP:

Max Shuttle Run (25' down and back = 1 rep)

Max Shoulder to overhead 

At 3-2-1, teams will have 3 minutes to complete as many reps as possible on shuttle runs and shoulder to overhead. Both athletes will work at the same time, one on the shoulder to overhead, the other on the shuttle run. Athletes may switch as desired, however, both athletes must complete at least 3 repetitions of each movement. 

The shuttle run is a 50 foot rep, made up of two 25’ sprints. Athletes' feet start behind the starting line, at the turn around, both feet have to cross the line and one hand touches the ground before returning. Going down and back counts as one rep. 

For the shoulder to overhead, athletes can perform a strict press, push press, push jerk, or spit jerk. The rep counts when the athlete's hips and knees are locked out, with arms locked out and bar overhead. If the athlete brings the bar down before they are completely locked out at any place, it will count as a no rep.

Rx: 155/105

Scaled: 115/85

For Time (14 minute time cap)

Athlete One: 

30 DB thrusters 

20 weighted box step overs

7 wall walks 

Athlete Two: 

7 wall walks 

20 weighted box step overs 

30 DB thrusters

Within the 14 minutes: 

Both athletes complete a 500m row for time

*THIS SCORE COMPONENT IS FOR THE FOR TIME: 30-20-7-7-20-30 FOR THIS EVENT*

At 3-2-1 go, teams will have 14 minutes for athlete 1 to complete 30 DB thrusters, 20 weighted box step overs and  7 wall walks and for athlete 2 to complete 7 wall walks, 20 weighted box step overs and 30 DB thrusters. Within that 14 minutes, each athlete will complete a 500m row for time. Athlete 2 may begin their row while athlete 1 completes their work load. 

For DB thrusters:

• Dumbbells move from the bottom of a front squat to full lockout overhead.

• 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.

– both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

• Athletes may not receive any assistance moving the dumbbells.

For the weighted box step over, athletes are permitted to hold the DBs in any way they choose, both feet much touch the top of the box and the other side for the rep to count. Athletes do not need to lock out at the top of the box for the rep to count. 

For wall walks, we will follow the CrossFit Open standards:

Rx athletes walk to a tape line 10 inches from the wall, men start with hands on a tape line 60 inches from the wall and women 55 inches. 

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. 

• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

• Both hands must remain on the tape until both feet are on the wall.

• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. 

• Any part of the hand may touch the tape line.

• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. 

• Any part of the hand may make contact with the tape line.

For the scaled division: 

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. 

• At the start and finish of each rep, both hands must reach in front of th 55 inch tape line 

• Both hands must remain on 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 2-inch 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 their hands in front of the line and their chest, thighs, and feet touching the ground.

Each member of the team must complete a 500m row within the 14 minute cap. The athlete will alert the judge when they are ready. On the row judges count, athletes will begin on 3-2-1. Athletes may not touch the handles before then and must remain on the rower until the 500m is completed.

DBs: (50's/35's)(35's/20's)

Box height: (24/20) *for both divisions*