2025 CrossFit Green Bay DragonBowl - Presented By Aurora BayCare Sports Medicine

5 Rounds
Accumulate 12 Bar Muscle Ups [M70=10 BMU, Int/M85=10 C2BPU, Sc=10 Pullups]
10 Synchro Front Squats [Rx=155/105lbs, M70=135/95lbs, Int/M85=115/85lbs, Sc=95/65lbs]

-For Accumulated Gymnastics: one athlete works, one rests - switching as desired
-10 min cap

Flow:
At the call of 3,2,1 GO both athletes will be inside their start boxes and proceed to their barbells. The athletes will use any style they choose to get the barbell into front rack. Both athletes will work to reach 10 synchronized front squats, then proceed to the rig for their respective gymnastics movement. Athletes will be able to stand directly next to each other during this workout, but only one athlete may be on the pullup rig at a time. Teams will continue this flow for 5 rounds or until the 10 minute cap is reached.

Movement Standards:

Synchro Front Squat - with the barbell in the front rack position, both athletes will squat down BELOW PARALLEL and stand up ALL THE WAY. The rep will be credited when both athletes are standing tall with the barbell in front rack. Any style grip is permitted as long as the bar is in the front rack position. Athletes may squat clean the bar for the first rep. Athletes do NOT need to be at the bottom of the squat at the same time, they just need to wait for each other at the top for each rep.

Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chin is above the pullup bar

Chest to Bar Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chest makes contact with the pullup bar at collarbone or below

Bar Muscle Ups - the athlete will start hanging from the rig with straight arms and pull themselves up and over the bar, then lock out their elbows above the bar. It will be a no rep if the athlete’s feet go above the pullup bar at any point during the rep.

AMRAP 8
15 GHD Situps [Sc=GHDs to 30” Box]
10 Echo Bike Cals
2 Rope Climbs [Sc=2 Rope Pulls]
-One athlete works, one rests. The athlete that starts a movement is committed to finishing that set and cannot switch out in the middle of it.

Flow:
At the call of 3,2,1 GO both athletes will be inside their start boxes and ONE athlete will proceed into the competition field to begin GHD Situps. Once the situps are completed, the athlete may choose to stay in for the next movement or switch out with their partner. One athlete will do 10 Echo Bike Cals, then either move on to Rope Climbs/Pulls or switch out with their partner. This flow continues for 8 minutes. Athletes that are not working must stay in the start box and off of the competition floor. Athletes must finish the movement they start, but can switch after each completed movement if desired.
Movement Standards:

GHD Situps - the athlete will start seated in the GHD, making contact with the foot pads/center post. They will then lay back and touch either the floor/abmats provided with both hands, then sit up and make contact with the foot pads/center post. Scaled athletes will lay back and touch shoulders and hands to the 30” that is provided. For all divisions, a two hand touch to start or end is NOT required.
Echo Bike Cals - Bike Hard. Don’t Puke. Rollover Cals carry into the following round.
Rope Climbs - the athlete will start on the ground and jump up and climb the rope until they touch the black crossmember with their hand.
Rope Pulls - the athlete will start standing tall with their hands on the rope above their head, lower themselves down to the ground until their back touches, then pull themselves back up until they’re standing tall with their hands above their head.

with 9 minutes on the clock:
30 synchro single dumbbell ground to overhead any style [rx/m70=70/50lbs, int/m85/sc=50/35lbs]

-then with remaining time-

AMRAP

15 toes to bar [sc=medball abmat situps 20/14lbs]

10 single dumbbell burpee box step overs 20” [all divisions, with their db from above]

-one athlete completes entire round, the other athlete rows max calories. Athletes must switch places every round.

-workout is two scores: amrap reps and total cals rowed

With 16 min on the clock

0:00-2:00 = Accumulate Max Reps [Rx/M70=HS Walk 25ft lengths, Int/M85=OH Lunges 115/85lbs, Sc=OH Lunges 95/65lbs]

2:00-3:00 = Rest

3:00-16:00 = Partner Run 1400m, holding a 20lb Wallball between the two of you, then with remaining time find max complex:

5 Deadlifts+3 Hang Cleans (squat or power)+1 Shoulder to Overhead

-3 Score Event: Total Reps, Run time, Combined Weight of Lifts. Run time is a tiebreak for the Total Reps and Max Lift. One athlete lifts at a time, barbells can be pre-loaded to starting weight.

Flow:
At the call of 3,2,1 GO both athletes will be inside their start boxes and ONE athlete will move into the competition floor to begin HS Walking or OH Lunges for the first 2 minutes on the clock. Athletes may switch out at any point, but the non working athlete must stay in the start box.
After 2 minutes of work there will be 1 minute of rest for athletes to adjust weight on their bars/change shoes/cry etc.
From minutes 3-16, both athletes will run 1400m total (4 laps around the outside of the building) while carrying a 20lb medball between the two of them.
Upon completion of the run, teams will move into their lane and begin finding a max complex with the remaining time. There will be two barbells (45 and 35lbs). There will be ONE set of each type of plate (45/35/25/15/10/5/2.5/1lbs) available. Both athletes may load and unload their bars at the same time, but only one athlete may lift at a time. At the call of 16 minutes, as long as the bar is off of the ground the athlete may finish their complex.
Movement Standards:
Handstand Walk - the athlete will kick up into a handstand with both hands behind the tape line and walk until they accumulate 25 feet and both hands are past the tape line. There is no requirement to go unbroken or minimum distance before switching athletes. If an athlete comes down within the 25ft length, the judge will place their foot as a marker for the athlete to kick back up to continue.
Overhead Lunges - Athletes will get the barbell overhead any way they choose. Once the barbell is overhead and the athlete is standing tall, they will lunge forward or backward in place. The trailing knee must make contact with the ground and the athlete must stand tall after each rep. There is no minimum rep requirement before switching athletes.
Run - Athletes will start underneath the pullup rig behind their designated starting line. Holding a medball, they will run through the rig and out the garage door, around the building on the sidewalk, back in the north garage door and back under the pullup rig for four laps. Athletes may switch who is carrying the medball as they see fit and they may carry it any style they’d like.
Complex - the athlete will lift the barbell from the floor until they’re standing tall for 5 reps, then keeping the barbell above the knees they’ll clean it to front rack (power or squat) 3 times and stand up tall. Lastly they will move the barbell from front rack to overhead any way they choose. The complex will be credited when the barbell is locked out overhead and feet are in line with the body. The complex must be done unbroken. If there is a no rep on any movement within the complex, the athlete may continue the complex, no need to start over.