2024 Spicey Icey Online Kettlebell Classic by Sundasport

WORKOUT 24.1
Have fun! Remember the Challenge Division is not competitive. You may use 1 or 2 weights --they don't even have to be kettlebells!-- and scale/modify the workout to your ability. Do the movements below, then mark your scorecard with a "1" to indicate you did the workout. The "1" counts as "1" entry for the $50 Backcountry.com giftcard raffle.

The first workout will last 7 minutes total and has 2 parts. 

24.1 A
Complete 5 rounds of the movemens below within a 7 minute time cap, then move onto 24.1B.

• 12 deadlift
• 9 clean
• 6 push press or jerk

24.1 B
In whatever time you have left from the 7 minutes, cycle through as many reps as possible of:

• 20 dual alternating strict overhead press (L+R = 2 reps)
• 10 burpees

WORKOUT 24.1
Avoid rep penalties and dysqualification! Be sure to scroll down and read the Rules and Movement Standards. The first workout will last 7 minutes total and has 2 parts.

24.1 A
Complete 5 rounds, as fast as possible, in a 7 minute time cap, then immediately move onto 24.1 B. The tiebreaker is the time it takes to complete the 5 rounds:

• 12 dual deadlift (men 2x20-kg / women 2x12-kg)
• 9 dual clean (2x20-kg / 2x12-kg)
• 6 dual push press or jerk (2x20-kg / 2x12-kg)

24.1 B
In whatever time you have left from the 7 minutes, cycle through as many reps as possible of:

• 20 dual alternating strict overhead press (2x20-kg / 2x12-kg, L+R = 2 reps)
• 10 burpees (no weights)

WORKOUT 24.2
Have fun! Remember the Challenge Division is not competitive. You may choose your own weight(s) --they don't even have to be kettlebells!-- and scale/modify the workout to your ability. Do the movements below, then mark your scorecard with a "1" to indicate you did the workout. The "1" counts as "1" raffle entry.

In 6 minutes, cycle through as many reps as possible of the movements below.

• 8 cleans from the floor
• 8 thrusters
• 16 low-to-high planks

WORKOUT 24.2
Avoid rep penalties and dysqualification! Be sure to scroll down and read the Rules and Movement Standards. Complete as many reps as possible in 6 minutes of:

• 8 dual cleans from the floor (men 2x20-kg / women 2x12-kg)
• 8 dual thrusters (2x20-kg / 2x12-kg)
• 16 low-to-high planks (no weights)

WORKOUT 24.3
Have fun! Remember the Challenge Division is not competitive. You may choose your own weight(s) --they don't even have to be kettlebells!-- and scale/modify the workout to your ability. Do the movements below, then mark your scorecard with a "1" to indicate you did the workout. The "1" counts as "1" entry for the $50 Backcountry.com giftcard raffle.

In 6 minutes, cycle thorugh as many reps as possible of the movements below:

• 20 snatch
• 20 one-arm front squat
• 20 reverse lunge (no weight, L+R = 2 reps)

WORKOUT 24.3
Avoid rep penalties and dysqualification! Be sure to scroll down and read the Rules and Movement Standards. The third workout will last 6 minutes and has an optional one-arm overhead squat movement bonus. Complete as many reps as possible of:

• 20 dual snatch or 20 dual half snatch* (men 2x20-kg / women 2x12-kg)
• 20 one-arm front squat or 20 one-arm overhead squat (2x20-kg / 2x12-kg); see below for overhead squat bonus points!
• 20 alternating reverse lunge or 20 alternating jumping lunge (no weights; left+right = 2 reps)

Overhead squat bonus! Athletes must do 20 squats of either type before moving onto lunges, but each overhead squat (ohs) is worth 2.

1 full round with 20 one-arm front squats counts as 60 (20 snatch + 20 front squat + 20 lunge).
1 full round with 20 one-arm overhead squats counts as 80 (20 snatch + 2x20 ohs + 20 lunge).
Athletes have the option to swap some, all, or none of their front squat reps out for overhead squats.
Athletes have the option to swap some, all, or none of their reverse lunges out for jumping lunges.

"Half snatch" is kettlebell terminology for performing a snatch, then lowering the weights to the front rack during the descent instead of bypassing the front rack to send the kb's immediately to the hang position.