Spring Fling 2025

Adventure CrossFit – Barbell Complex + Row
10-Minute Time Cap

- 80 Calorie Row (partitioned however between partners)
- Then, in the remaining time:
Establish the heaviest successful lift of the following complex:
- 1 Power Clean
- 1 Hang Power Clean
- 1 Front Squat
- 1 Shoulder to Overhead

Score: Combined heaviest successful complex (in pounds) from both athletes.
Tie-Break: Time when the 80-calorie row is completed.

Standards:
- One athlete works at a time.
- Two barbells may be used.
- Athletes may lift in any order and take multiple attempts within the remaining time.
- The entire complex must be completed unbroken — if dropped early, the lift does not count.
- Only the heaviest successful lift per athlete counts toward the score.

Scaled Division:
- Same format and movements. Use appropriate weights based on ability (no minimums).

Cage Athletics – “Worm Fran”
For Time – 10 Minute Cap

21 Worm Thrusters (150/133)
42 Pull-Ups (split however – one athlete working at a time)
15 Worm Thrusters
30 Pull-Ups
9 Worm Thrusters
18 Pull-Ups

Movement Standards:

Worm Thrusters: Move the worm from front rack, through a full squat, and to the opposite shoulder. Athletes must be in sync at the bottom of the squat and at the finish (shoulder-to-shoulder transition). No overhead lockout is required.
Pull-Ups (Rx): One athlete works at a time. Chin must clearly pass over the bar.
Scaled Pull-Ups: Use a band on the pull-up rig. Arms must fully extend at the bottom; chin must pass over the bar at the top.
Scaled Thrusters: Worm Squats — same synchro standard on the squat, but no shoulder-to-shoulder press.

Scoring & Divisions:
Score = Time to complete the workout (or total reps completed if capped at 10:00)

Rx: Worm thrusters + unassisted pull-ups
Scaled: Worm squats + banded pull-ups
Pull-up reps can be split however the team chooses
Placement Priority:
Rx > Scaled — regardless of time

Country Strong – 40-Yard Dash
Sprint for Time

- Each team member has 2 attempts at a 40-yard sprint.
- Only the best time for each athlete counts.
- Score = Combine the best time from each teammate for a total team sprint time.

Movement Standards:
- Start from standing position behind the line.
- Timed manually with a stopwatch or electronic timer.

Scoring & Divisions:
- Score = Total combined best sprint times from both teammates.
- Lower total time = better placement.

Country Strong – 500m Row
Row for Time

- Each team member completes a 500-meter row for time.
- One attempt per athlete — no redos.
- Score = Combined 500m times from both teammates.

Movement Standards:
- Athletes must stay seated for the entire 500 meters.
- Time and distance are taken directly from the rower monitor.

Scoring & Divisions:
- Score = Total combined row times.
- Lower total time = better placement.

Country Strong – Burpees Over Parallette
3-Minute AMRAP

- 3-minute AMRAP of Burpees Over a Parallette.
- One athlete works at a time, switching as needed.
- Chest and thighs must touch the ground on each rep.
- Rep is completed when both feet land on the opposite side of the parallette.

Scaled Version:
- Step over the parallette instead of jumping.

Scoring & Divisions:
- Score = Total number of reps completed by the team.
- Higher total reps = better placement.

Country Strong – Standing Long Jump
Max Distance

- Each team member has 3 attempts at a standing long jump.
- Two-foot takeoff and two-foot landing required.
- Measure from back heel — no forward steps allowed after landing.
- Score = Best jump from each athlete combined for a total team distance.

Movement Standards:
- Feet must leave together.
- No running start.
- Fall forward is allowed; falling backward disqualifies that jump.
- Measurements recorded in whole inches only (no fractions).

Scoring & Divisions:
- Score = Combined best distances.
- Higher total distance = better placement.

Lift CrossFit Workout – 6 Rounds: 2:00 on / 2:00 off (I go, you go)

12/9 Cal Echo Bike
30-ft Handstand Walk (or Dumbbell Bear Crawl – 50s/35s)
Max Sandbag Cleans (100/70) in remaining time
Each partner completes 3 full rounds, alternating every 2 minutes. Score is total sandbag cleans completed across all 6 rounds.

Standards:

Echo Bike: 12/9 calories must be completed before advancing.
Handstand Walk (Rx): 30 feet per round, done in 15-ft unbroken segments. If not completed unbroken, restart that segment.
DB Bear Crawl (Rx-Alt): Athletes may substitute a bear crawl while holding dumbbells (50/35) as a modification that still counts as Rx. Dumbbells must stay off the ground the entire 30 feet.
Sandbag Clean: From floor to shoulder with full extension. Reps only count when athlete is standing tall with the sandbag at the shoulder.

Scoring & Divisions:

Rx: Both athletes either perform handstand walks, or substitute dumbbell bear crawls (50/35)
Scaled: Athletes perform standard bear crawls (no dumbbells)
Score = Total number of sandbag cleans
Reps only count once Echo and HSW/DB Bear Crawl is completed
Placement Priority:
Rx > Scaled — regardless of rep count

NorthState CrossFit Workout – For Time (15 Minute Cap)

50 Synchro Dumbbell Snatches (50/35)
50 Toes-to-Bar (I go, you go)
50 Box Jump Overs (I go, you go – 24/20”)
50 Toes-to-Bar (I go, you go)
50 Synchro Goblet Squats (50/35)
150-ft Synchro Overhead Plate Walking Lunge (25-ft segments – 45/25)

Workout Standards:

Synchro DB Snatches: One dumbbell per athlete. Both heads of the dumbbell must touch the floor each rep. Alternate arms. Opposite hand must stay off the thigh. Reps count only when both athletes are fully locked out overhead at the same time.

Toes-to-Bar: One athlete works at a time. Both feet must touch the bar at the same time, between the hands.

Box Jump Overs: One athlete works at a time. 24”/20” box. Two-foot takeoff required for Rx. Step-overs allowed in scaled.

Synchro Goblet Squats: One dumbbell per athlete, held at the chest. Athletes do not need to squat in sync, but must both be standing fully extended at the top of the squat at the same time for the rep to count.

Synchro OH Plate Walking Lunge: One plate per athlete (45/25), held locked out overhead. Lunge is completed in 25-ft segments (6 total). Both athletes must finish the segment together. If one drops or stops mid-segment, the team resets to the start of that segment.

Scaled Modifications:

DB Snatches: 35/20
Toes-to-Bar → Hanging Knee Raises (knees above hip level)
Box Jump Overs → Step-Overs
Plate Lunge → Bodyweight walking lunge (still synchro, 25-ft segments)

Scoring & Divisions:

Score = Time to complete the workout (or total reps if capped at 15:00)

Rx: Both athletes perform all movements as written. Teams can split non-synchro work however they like.
Intermediate: One athlete Rx, one scaled. Must split non-synchro work evenly (25/25 reps).
Scaled: Both athletes follow scaled movement standards. Can split work however they like.

Placement Priority:

Rx > Intermediate > Scaled — regardless of time.

For example, a slower Rx team will rank above a faster Intermediate or Scaled team.