Winter Blastoff Team Comp

Max Effort 2x Over Head Squat. Take 8 minutes to establish a max effort lift of 2 OHS: Ground to Overhead in one fluid motion (snatch) + 2 Overhead Squats. There will be one barbell for the men (45#) and one barbell for the women (35#). Athletes may only add weight to the barbell, weight cannot be taken off the barbell. Athlete must confirm weight on the barbell with the Head Judge prior to attempting the lift. Athletes must retain control of the bar. If the bar is dropped from overhead, the rep does not count. Score is the sum of the heaviest weight lifted by each team member.

Max Effort 2x Over Head Squat. Take 8 minutes to establish a max effort lift of 2 OHS: Ground to Overhead in one fluid motion (snatch) + 2 Overhead Squats. There will be one barbell for the men (45#) and one barbell for the women (35#). Athletes may only add weight to the barbell, weight cannot be taken off the barbell. Athlete must confirm weight on the barbell with the Head Judge prior to attempting the lift. Athletes must retain control of the bar. If the bar is dropped from overhead, the rep does not count. Score is the sum of the heaviest weight lifted by each team member.

The Hopper Part 1 This part of the workout goes from 3-2-1 Go until the 8 minute mark. Three movements will be pulled from a hopper. Teams will work Stadium Style, 1 minute AMRAP of each movement and will advance through each movement in order until all athletes have completed all movements. Teams choose the order they go in. Score is the total number of reps completed by the team.

The Hopper Part 2 This part of the workout starts at the 3 minute mark, when the first team member completes The Hopper Part 1 and goes until the 10 minute mark. Teams have until the 10 minute mark to establish a 1RM Push Press from the rack. Weights available: 1 45# barbell, 2x 45#, 2x 35#, 2x 25#, 2x 15#, 4x 10#, 2x 5#. Barbells must have collars on for the lift to count. Score is sum of the heaviest weight lifted by each team member.

2 athletes (1 man, 1 woman OR 2 men OR 2 women) will perform: Katniss – For time complete 200 DUs, 100 KBS (70, 53), 75 T2B. One athlete works at a time, divide the work however they see fit. The kettle bell must be on the ground before he next athlete can pick it up and begin. This is especially important for mixed teams. Time cap 10 minutes. Score is the time it takes the team to complete the work. If the team times out, score is 10 minutes plus one second for every rep remaining.

1 man and 1 woman will perform: Synchro Grace – Both athletes work at the same time and complete 30 Synchronized Clean and Jerks for time (135, 95). Time cap is 5 minutes. Score is time it takes for both athletes to finish. If a team times out, score is 5 minutes plus one second for every Clean and Jerk left. • Synchro: Athletes pull the barbell off the ground at the same time. Wait for both to be in front rack position then do the jerk at the same time. Hold overhead until both are fully locked out overhead and judge calls the rep complete before their rep counts.

2 athletes (1 man, 1 woman OR 2 men OR 2 women) will perform: Team Double Fran – 2 rounds for time of 21-15-9 Thrusters and Pull Ups. One athlete works at a time. Share the workout however they see fit. The barbells must be on the ground before the next athlete touches the barbell. This is especially important for mixed teams. Time cap 8 minutes. Score is the time it takes the team to complete the work. If the team times out, score is 8 minutes plus one second for every rep remaining.

The Final This is a relay for all 6 team members. For time, teams will complete Front Squats and box jumps at increasing weights and decreasing reps. 3-2-1 Go! Female Athlete 1 does 21 Front Squats (95), 21 Box Jumps (20). She runs back to the start line and tags Male Athlete 1. At this time, the teammates not working can change the weights on the women’s bar. Either Female Athlete 1 or Male Athlete 1 must flip the box to 24”. Male Athlete 1 does 21 Front Squats (135), 21 Box Jumps (24). He then runs back to start line and tags Female Athlete 2. At this time, the teammates not working can change the weights on the men’s bar. Either Male Athlete 1 or Female Athlete 2 must flip the box to 20”. Female Athlete 2 does 15 Front Squats (135), 15 Box Jumps (20). She then runs back to start line and tags Male Athlete 2. At this time, the teammates not working can change the weights on the women’s bar. Either Female Athlete 2 or Male Athlete 2 must flip the box to 24”. Male Athlete 2 does 15 Front Squats (185), 15 Box Jumps (24). He then runs back to start line and tags Female Athlete 3. At this time, the teammates not working can change the weights on the men’s bar. The box stays at 24” Female Athlete 3 does 9 Front Squats (155), 9 Box Jumps (24). She then runs back to start line and tags Male Athlete 3. Either Female Athlete 3 or Male Athlete 3 must flip the box to 30”. Male Athlete 3 does 9 Front Squats (225), 9 Box Jumps (30). He then runs back to start line and tags any teammate to finish. Score is time to do all three. Time cap 10 minutes. If don’t finish, score is max time + 1 second for every rep left. Teams must change their own weight. Athletes MUST TAG their teammate to hand off. All non-working athletes stay at the starting line.