2023 Cristini Athletics Winter Classic

3 rounds in a waterfall style

22/18 cal echo bike 

6 sandbag clean over wall  42"/36" | 150/100lbs

On the call of 3,2,1 go, athlete 1 will get on the echo bike and perofrm ♂22/♀18 cals.

Once completed, athlete 1 will advance to the sandbag and perform 6 sandbag cleans over the wall with a jump over the wall. Once athlete 1 advances to the bag, athlete 2 can start their calories on the echo bike. 

Only when athlete 1 completes the 6 sandbag cleans and athlete 2 completes all calories, then athlete 2 can advance to the sandbag. At this time athlete 1 goes to rest and athlete 3 starts the bike. 

They will continue like this until all athletes have completed 3 rounds or until the 12 minute time cap. 

In the event of the time cap, the total completed rounds + all additional sandbag cleans and calories will count towards the final score. 

For time (12 min cap)

Athlete 1
40 wallball  | 20/14lbs
30 toes to bar
10 devils press 50/35lbs x 2

Athlete 2
35 wallballs  | 20/14lbs
35 toes to bar
10 devils  press 50/35lbs x 2

Athlete 3
2 rounds 
20 wallballs  | 20/14lbs
12 toes to bar
5 devils press 50/35lbs x 2

Event Flow

On the call of 3,2,1, go. Athlete 1 will start with 40 wallballs, advancing to 30 toes to bar and then finally 10 devils press. During the devils press, the athlete will performn 5 devils press in the first zone and then advance to the second zone for the second 5 reps. Once completed all 10, they will tag athlete 2. 

Athlete 2 will then start with 30 wallballs, 40 toes to bar, and 10 devils press also advance the DBs every 5 reps. Once completed they will tag athlete 3. 

Athlete 3 will then start with 20 wallballs, advancing to 12 toes to bar, then 5 devils press in the first zone, then go back to 20 wallballs, 12 toes to bar and then 5 devils press in the second zone. Time will end when athlete 3 runs to the athletes waiting in the resting zone.

EMOM 9 mins 

Min 1-3 - Athlete 1 - 20 double unders + 2 hang clean
Min 3-6 - Athlete 2 - 20 double unders + 2 hang clean
Min 6-9 - Athlete 3 - 20 double unders + 2 hang clean

3 attempts consecutive per athlete

Event Flow:

On the call of 3,2,1 go, athlete 1 will start with 20 double unders then perform a 2 rep max hang clean. 

Each athlete will have a 40 second work window and a 20 second rest window. 
Athletes can make as many attempts in the 40 sec window as deisired in the event of a fail. Any lift started before the 40 sec mark will be valid.

Athletes teammates can help load the partners barbell. 

Once athlete 1 has done 3 consecutive rounds, athlete 2 will start and perform 3 consecutive rounds. Once athlete 2 is complete, athlete 3 wil perform 3 consecutive rounds. Note there is no time reset between athletes.

Min 1-3 - Athlete 1 
Min 3-6 - Athlete 2 
Min 6-9 - Athlete 3 

Movement standards:

Hang Power Clean:
The bar must be first lifted to the top of a deadlift postion, then lowered down between the hip and the top of the knee, and then cleaned. The 2nd rep must return to the hang position before cleaned again. If the bar is dropped between rep 1 and 2, the athlete will have to perform both reps again consecutively. 

This can be a hang power clean, hang squat clean or hang split clean. As long as the bar starts from a hang position for each rep and finishes at the top of the rep hips and knees locked out with feet in line. 

The hang clean cannot go lower then the knee in the hang. 
Arms and elbows must be straight during the clean. 

A bounced hang clean wil NOT count. 

CLIPS ARE MANDATORY

MINIMUM WORK REQUIREMENT

Each round the athlete must complete a minimum of 20 double unders + 1 deadlift to be able to take subsequent attempts.

Example: If an athlete decides to opt out from taking their 2nd attempt, if the do not perform at minimum the 20 double unders + 1 deadlift, they will NOT be able to take their 3rd attmept.

For time 

21-15-9-6
Synchro Kettlebell Shoulder to overhead 24/16kg 
Synchro Kettlebell overhead forward stepping lunges 24/16kg
2 Rope climbs 15ft / athlete while partners hold Kettlebell overhead 

9 min cap 

Event Flow:

On the call of 3,2,1 go, all 3 athletes in a line will pick up their Kettlebells and will start with 21 synchronized KB shoulder to overhead. 
They will then progress to 21 synchronized single arm overhead lunges. 
Then 2 athletes will hold their Kettlebells overhead while 1 athlete leaves to perform 2 rope climbs. 
When athlete 1 returns to the kettlebell, they have to bring their KB overhead to allow athlete 2 to perform their 2 rope climbs and so on for athlete 3. 

Once all athletes complete 2 rope climbs each, the team will progress to the round of 15. Athletes will continue in this format until rounds of 15, 9 and 6 are complete. 

Upon completion of the final rope climb on the round of 6, the teams time will stop. 

Movement standards:

Kettlebell Shoulder to overhead:
The kettelbell must start in contact with the shoulder. It can travel anyway overhead, as long as it finishes directly overhead with the elbow, shoulder, hip and knee locked and feet together. 
The rep is counted when all 3 athletes lock out their kettlebells overhead at the same time. If the lockout is not synchronized, the rep will not count. 
Note the kettebell must come in contact with the shoulder each rep, if the kettlebell only touches and athletes bicep, the rep will not count. 

Kettlebell Overhead lunge:
The kettelbell must start locked out overhead. During each lunge the athlete must step forward and touch their knee to the ground and then bring the foot back together inline with the other foot. There is no minimum or maximum distance the foot must travel. If the knee of any athlete does not touch, the rep will not be counted. 

The rep is counted when all 3 athletes finish each rep with their feet inline in synch. 
If the lokcout is not synchronized, the rep will not count. 

During the entire workout, teammates must have the same arm overhead. 
During the lunges, the stepping forward legs do not need to be the same leg as the other athletes, but the arm overhead has to be the same. 

Rope climb:
Athletes may climb the rope in any format. At the top of the climb, athletes must touch the 15ft mark for the rep to count.
During the rope climb, if the other teammates lower down their kettebell during a rope climb, the rep will not be counted. The athletes can only recieve a rep when both other teammates have their kettlebells overhead in a locked out postion.  

3 rounds in a waterfall style

18/15 cal echo bike 

6 sandbag clean over wall  42"/36"| 100/50lbs

On the call of 3,2,1 go, athlete 1 will get on the echo bike and perofrm ♂18/♀15cals.

Once completed, athlete 1 will advance to the sandbag and perform 6 sandbag cleans over the wall with a jump over the wall. Once athlete 1 advances to the bag, athlete 2 can start their calories on the echo bike. 

Only when athlete 1 completes the 6 sandbag cleans and athlete 2 completes all calories, then athlete 2 can advance to the sandbag. At this time athlete 1 goes to rest and athlete 3 starts the bike. 

They will continue like this until all athletes have completed 3 rounds or until the 12 minute time cap. 

In the event of the time cap, the total completed rounds + all additional sandbag cleans and calories will count towards the final score. 

For time (12 min cap)

Athlete 1
40 wallball  | 14/10lbs
30 knees raises 
10 devils press 35/20lbs x 2

Athlete 2
35 wallballs  | 14/10lbs
35 Knee Raises
10 devils  press 35/20lbs x 2

Athlete 3
2 rounds 
20 wallballs  | 14/10lbs
12 Knee Raises
5 devils press 35/20lbs x 2

Event Flow

On the call of 3,2,1, go. Athlete 1 will start with 40 wallballs, advancing to 30 knee raises and then finally 10 devils press. During the devils press, the athlete will performn 5 devils press in the first zone and then advance to the second zone for the second 5 reps. Once completed all 10, they will tag athlete 2. 

Athlete 2 will then start with 30 wallballs, 40 knee raises, and 10 devils press also advance the DBs every 5 reps. Once completed they will tag athlete 3. 

Athlete 3 will then start with 20 wallballs, advancing to 12 knee raises, then 5 devils press in the first zone, then go back to 20 wallballs, 12 knee raises and then 5 devils press in the second zone. Time will end when athlete 3 runs to the athletes waiting in the resting zone.

EMOM 9 mins 

Min 1-3 - Athlete 1 - 20 single skips + 2 hang clean
Min 3-6 - Athlete 2 - 20 single skips + 2 hang clean
Min 6-9 - Athlete 3 - 20 single skips + 2 hang clean

3 attempts consecutive per athlete

Event Flow:

On the call of 3,2,1 go, athlete 1 will start with 20 single skips then perform a 2 rep max hang clean. 

Each athlete will have a 40 second work window and a 20 second rest window. 
Athletes can make as many attempts in the 40 sec window as deisired in the event of a fail. Any lift started before the 40 sec mark will be valid.

Athletes teammates can help load the partners barbell. 

Once athlete 1 has done 3 consecutive rounds, athlete 2 will start and perform 3 consecutive rounds. Once athlete 2 is complete, athlete 3 wil perform 3 consecutive rounds. Note there is no time reset between athletes.

Min 1-3 - Athlete 1 
Min 3-6 - Athlete 2 
Min 6-9 - Athlete 3 

Movement standards:

Hang Power Clean:
The bar must be first lifted to the top of a deadlift postion, then lowered down between the hip and the top of the knee, and then cleaned. The 2nd rep must return to the hang position before cleaned again. If the bar is dropped between rep 1 and 2, the athlete will have to perform both reps again consecutively. 

This can be a hang power clean, hang squat clean or hang split clean. As long as the bar starts from a hang position for each rep and finishes at the top of the rep hips and knees locked out with feet in line. 
During the hang portition, elbows and arms must completely straighten.

The hang clean cannot go lower then the knee in the hang. 
Arms and elbows must be straight during the clean. 

A bounced hang clean wil NOT count. 

CLIPS ARE MANDATORY

MINIMUM WORK REQUIREMENT

Each round the athlete must complete a minimum of 20 single skips + 1 deadlift to be able to take subsequent attempts.

Example: If an athlete decides to opt out from taking their 2nd attempt, if the do not perform at minimum the 20 single skips + 1 deadlift, they will NOT be able to take their 3rd attmept. 

For time 

21-15-9-6
Synchro Kettlebell Shoulder to overhead  16/12kg
Synchro Kettlebell overhead forward stepping lunges 16/12kg
2 Rope climbs 10ft / athlete while partners hold Kettlebell overhead 

9 min cap

Event Flow:

On the call of 3,2,1 go, all 3 athletes in a line will pick up their Kettlebells and will start with 21 synchronized KB shoulder to overhead. 
They will then progress to 21 synchronized single arm overhead lunges. 
Then 2 athletes will hold their Kettlebells overhead while 1 athlete leaves to perform 2 rope climbs. 
When athlete 1 returns to the kettlebell, they have to bring their KB overhead to allow athlete 2 to perform their 2 rope climbs and so on for athlete 3. 

Once all athletes complete 2 rope climbs each, the team will progress to the round of 15. Athletes will continue in this format until rounds of 15, 9 and 6 are complete. 

Upon completion of the final rope climb on the round of 6, the teams time will stop. 

Movement standards:

Kettlebell Shoulder to overhead:
The kettelbell must start in contact with the shoulder. It can travel anyway overhead, as long as it finishes directly overhead with the elbow, shoulder, hip and knee locked and feet together. 
The rep is counted when all 3 athletes lock out their kettlebells overhead at the same time. If the lockout is not synchronized, the rep will not count. 
Note the kettebell must come in contact with the shoulder each rep, if the kettlebell only touches and athletes bicep, the rep will not count. 

Kettlebell Overhead lunge:
The kettelbell must start locked out overhead. During each lunge the athlete must step forward and touch their knee to the ground and then bring the foot back together inline with the other foot. There is no minimum or maximum distance the foot must travel. If the knee of any athlete does not touch, the rep will not be counted. Every rep must alternate legs.

The rep is counted when all 3 athletes finish each rep with their feet inline in synch. 
If the lokcout is not synchronized, the rep will not count. 

During the entire workout, teammates must have the same arm overhead. 
During the lunges, the stepping forward do not need to be the same leg as the other athletes, but the arm overhead has to be the same. 

Rope climb:
Athletes must climb the rope in with feet locking on the rope before touching the 10ft target. At the top of the climb, athletes must touch the 10ft mark for the rep to count. You cannot simply jump and touch the target on the rope. 
During the rope climb, if the other teammates lower down their kettebell during a rope climb, the rep will not be counted. The athletes can only recieve a rep when both other teammates have their kettlebells overhead in a locked out postion.