Rattler Rumble

Workout 1: 

Rx 

For Time: (15:00 time cap)

20 Synchro Bar-Facing Burpee 

30 Clean to Overhead, Split (105/155) 

40 Chest to Bar, Each (One athlete must hold a 150/100 SB in stress hold or on shoulder for other athlete’s C2B to count) 

30 Clean to Overhead, Split 

20 Synchro Bar-Facing Burpee 

Intermediate:

20 Synchro Bar-Facing Burpee + Jump or Step Over

30 Clean to Overhead, Split (115/75)

40 Ring Row, Each (One athlete must hold a 100/75 SB in stress hold or on shoulder for other athlete’s Ring Row to count) 

30 Clean to Overhead, Split 

20 Synchro Bar-Facing Burpee + Jump or Step Over

Athletes will have 1 barbell, 1 sandbag, and 1 pull up bar in their lane to use. Start position will be one hand touching the wall underneath the rig for both athletes. 321GO- Athletes will advance to opposite sides of the barbell. Facing the barbell, each will perform a burpee. Chest and thighs of both athletes must be on the ground at the same time (this is the synchro part) before athletes stand up and perform a two-foot jump to the other side for Rx, and jump or step over for Intermediate, switching sides. Burpee + jump over = 1 rep. Clean to overhead reps can be split however athletes see fit. 40 C2B/Ring Row EACH can be broken up however athletes see fit, but in order for C2B/RR repetitions to count for one athlete, their partner must be holding the SB appropriate for their division completely off the ground in the stress hold (bear hug in front, may not be touching thighs), or on a shoulder. SB must be fully in an acceptable position before reps will count. Athletes will then follow the same flow and standards moving back through 30 Clean to Overhead, then 20 synchro bar-facing burpee to finish. Time will be called after final synchro BFB is credited to the team. 

Movement standards: 

Bar-Facing Burpee: Start standing on opposite sides of barbell. Burpees must be performed with bodies perpendicular to the barbell (bar-facing). Chest and thighs touching the floor for BOTH athletes at the same time (this is the synchro part), before athletes can stand and move to the other side of the barbell, switching places. Rx must perform a two-foot jump. Intermediate can jump the same as Rx, or step over as they switch sides. Synchro burpee + jump/step over = 1 rep. 

Clean to overhead: Any style clean is permitted and any shoulder to overhead movement (strict press, push press, push jerk) is permitted. Barbell will begin at the floor, must touch the shoulders on the way up, and end fully locked out overhead - meaning that the bar is above or slightly behind the line of the body, arms are completely straight, and shoulders, hips, and knees are fully extended and in line. Both plates must touch the floor between reps. No aggressively bouncing plates off floor during touch and go reps. 

Chest to bar: Starting position - Arms must be fully extended and feet off the ground. Any grip style is permitted (overhand, underhand, or mixed grip). The rep is credited when the athlete's chest clearly comes into contact with the bar at or below the collarbone. Gymnastics grips or gloves are permitted, but taping the bar or using any other assistance than Rattler CrossFit provided chalk will not be allowed. 

Ring Row: Athlete’s feet will begin will heels past the tape line underneath the rings. Arms will be fully extended as athlete is holding the rings. Athlete will tap each ring to the chest or shoulder for 1 rep to count. Athlete’s body line must remain straight throughout rep (hips, knees, shoulders in a line) for rep to count.

Workout 2: 

Rx:

5 Rounds For Time:

21 Toes to Bar, Split 

9 Synchro Box Jump Over (24”/20”)

28 Heavy WB, Working 1:1 (30/20 to 10’/9’) 

9 Synchro Box Jump Over 

Time Cap: 18:00 

Intermediate:

5 Rounds For Time:

21 Modified Toes to Bar, Split 

9 Synchro Box Jump Over (24”/20”)

28 Wall Ball, Working 1:1 (20/14 to a 10’/9’)

9 Synchro Box Jump Over

Time Cap: 18:00

Start position: athletes each have one hand touching the wall behind the rig. 

Movement standards: 

Toes to Bar: The athlete begins in a full hang and feet must pass behind the line of the bar to begin each rep. The athlete must swing their legs up and initiate a controlled movement to bring their toes to touch the bar. Both feet must make contact with the bar simultaneously. After touching the bar, the athlete must return to a full hang with their arms and hips fully extended. Again, feet must pass behind the line of the rig to begin each rep. Gymnastics grips and Rattler CrossFit’s provided chalk are the only grip assistance athletes may use. An athlete may have tape on their hand to protect a skin injury, but bars will not be taped. 

Synchro Box Jump Over: Athletes will have two boxes set up next to one another. They will begin standing on one side. Using a two-foot jump, with only feet touching the box during the repetition, they will jump on top of the box. Both feet must touch the top of the box before athletes jump or step down to the other side. The synchronization of the movement is that both athletes must meet fully standing on the other side of the box before performing the next rep. For clarification, P1 could jump over first and be standing on the other side while P2 does their jump over. As long as both meet on the other side of the box with 2 and 2 feet fully on the floor before P1 does the next rep, it is a good rep. 

WB 1:1: P1 and P2 will create a triangle with the target. With both athletes facing the target at about a 45 degree angle. P1 will begin with the WB supported in hands and perform a full squat, hip crease passing below top of knee, and then throw the WB to the appropriate target at a slight angle so it will fall towards P2. The WB must fully strike the face of the appropriate target for division. P2 will receive the ball and do the same motion back to P1. The team has completed 2 reps in this example, P1 did one rep and P2 did one rep. Partner that does not have the WB is resting. Partners must complete repetitions alternating, meaning that one partner may not do sequential reps. 

Synchro Box Step Overs: Both athletes begin on the same side. Step over the box with both feet making contact with the top of the box, and feet only touching the box. Athletes must meet standing on the other side of the box with both feet on the ground for rep to count. 

Modified T2B: The athlete begins in a full hang and feet must pass behind the line of the bar to begin each rep. The athlete must swing their legs up and initiate a controlled movement to bring both feet above the line of their hip crease. Legs may be straight or bent to achieve feet higher than hips. Then, the athlete must return to a full hang with their arms and hips fully extended. Again, feet must pass behind the line of the rig to begin each rep. Gymnastics grips and Rattler CrossFit’s provided chalk are the only grip assistance athletes may use. An athlete may have tape on their hand to protect a skin injury, but bars will not be taped.

Workout 3:

Rx: 

P1: 30/24 Cal Ski + 4 x 80’ Shuttle Sprint 

P2: Resting 

*P1 tags hand of P2*

P2: 30/24 Cal Ski + 4 x 80’ Shuttle Sprint 

P1: Resting 

*P2 tags hand of P1*

P1: 30/24 Cal Row + 4 x 80’ Shuttle Sprint 

P2: Resting 

*P1 tags hand of P2*

P2: 30/24 Cal Row + 4 x 80’ Shuttle Sprint 

P1: Resting 

*P2 tags hand of P1*

P1: 30/24 Cal Bike Erg + 4 x 80’ Shuttle Sprint 

P2: Resting 

*P1 tags hand of P2*

P2: 30/24 Cal Bike Erg + 4 x 80’ Shuttle Sprint 

P1: Resting 

*Final time called when P2 finishes their last shuttle sprint. 

Intermediate: 

Same structure, but 25/20 calories on each machine. 

Time Cap: 15:00 

Before beginning, P1 will set all the machines to their preferences. Both athletes will begin behind the start line. At 321GO, P1 will advance to ski erg and begin their first set, while P2 waits. After P1 finishes their machine and heads to shuttle run, P2 will leave start line and advance to the ski erg, standing on the platform. They will adjust settings as needed, and then put their hand out to the side. P1 will touch hands when they finish their run, and P2 will be allowed to then begin their ski. When P2 finishes ski and moves to run, P1 will advance to their rower and must be seated on it immediately and may put their feet in the straps but cannot touch the handle, then put hand out to the side for P2 to tap on their way in from the run. P2 tagging hands will allow P1 to then touch their rower handle and begin their row. Immediately when P1 leaves for their run, P2 will sit on the rower, adjust any settings needed, and put feet in, keeping hands off handle, and putting one hand out. P1 tags P2’s hand, allowing P2 to row. P2 finishes row and heads to run, while P1 quickly advances to bike erg and put feet on pedals, one hand out to side. P2 taps P1 hand to allow P1 to begin moving feet. Once P2 leaves bike, P2 quickly comes in, adjust any settings quickly, then have feet on pedals and hand out to the side of P1 to tag them in. Time will stop when P2 returns to the start line to meet P1 after their last sprint, both partners at start line. 

Movement standards: 

- The monitor must read the appropriate calorie amount per division before the athlete leaves the ski platform, or removes their butt from the rower, or removes their feet from the bike erg. Failure to follow: 15 second penalty added to final time.
- Athlete may not touch the handles of ski/row, nor move feet on bike erg, prior to having hand touch from their partner. Failure to follow: 15 second penalty added to final time.
- Rower handle must be returned to the catch before athlete leaves. Failure to follow: Judge will call the athlete back to fix the rower handle and this must be fixed before any shuttle runs will count. 

Workout 4: Floater

AMRAP 3:00 - For Total Reps: 

Max Calorie Echo Bike

Max Sandbag Over Yoke

Rx (150/100)

Int (100/50)

Athletes will work on the Echo and SB at the same time to accumulate max total repetitions. Athletes may switch whenever they see fit and are not required to switch. To begin, one athlete may be seated on the Echo bike with screen on and cleared to 0. Other athlete will stand over SB without touching it. At the 3:00 mark, person working on Echo must stop immediately. Rollover calories will be counted for team. However, if athlete on Echo continues to move the pedals or handles at all past the time cap, the team will suffer a -5 calorie penalty from their rollover total. Judge discretion will rule. Recommended to put feet on pegs and remove hands.