CrossFit Licensed Winter Soldiers - Scaled & MG Pairs 05/11/22

THE WORKOUT

0 - 8 Minutes

Part A:

5 Rounds For Time (YGIG):

12 Ab Mat Sit Ups

6 KB Thrusters @ 1 x 24/16KG

12 Down Up Shuttle Runs @ 7.6M

Part B:

Non-working Athlete To Build Max Bike Erg Cals

8 - 12 Minutes

Part C: 

Each athlete to find a 3RM Front Squat

THE FLOW

Athletes will begin the workout at the crowd end of the floor. On go, one athlete will run out to begin their first round of Part A whilst the other athlete will get on the bike to begin the max cals portion of the workout. Once P1 has finished their round the athletes will swap. 

Athletes will work through both part A and part B in the first 8 minutes of the workout. Once the pair have completed Part A they may swap in and out on the bike in the remainder of the 8 minutes as they choose. 

Once the timer hits 8 minutes the athletes will move on to the barbells to begin their 3 rep max lifts. There will be 2 barbells per lane, but only one athlete can lift at a time.

THE MOVEMENT STANDARDS

Ab Mat Sit ups: The athlete must start with feet together, and the hands touching the ground above the head to start the rep. The athlete must then perform a sit up, the rep is complete when the athlete is seated with shoulders over the hips, the spine extended with the hands touching the floor in front of the shins. The athlete must lower back to the ground and the hands must touch the floor above their head before they can begin the next rep. 

KB Thrusters: This is a single arm kettlebell thruster, where the kettlebell is held in the front rack position and moves from the bottom of a squat to a full lockout overhead. A full squat clean into the first thruster is allowed, as long as the squat depth is met and the hip crease passes the top of the knee. The kettlebell must then come to a full lockout overhead with the hips, knees and arms at full extension. There is no requirement to alternate arms.

Down Up Shuttle Runs: The shuttle run rep begins with both the athletes feet behind the start line. At the turn around point both the athlete's feet must have completely crossed the line before beginning the down up rep. For the down up, the athlete's chest must make contact with the floor at the bottom with both hands behind the line, they must then move into the standing position and be stood to full extension of the knees and hips. Once stood to full extension the athlete may begin their next shuttle run, making sure to begin from behind the line. On the final rep the athletes simply need to get both feet across the line and do not need to complete a down up. 

Front Squat: The athlete will perform a squat with the barbell held in a front rack position, the hip crease must reach below the knees to hit the correct depth at the bottom of the squat. The athlete will then stand up straight to full extension, with hips and knees locked out before the next rep can begin. A full squat clean is permitted for the first rep (but is not required), as long as the correct depth is achieved. If the athlete begins performing the next rep before they are stood to full extension the rep will not be counted.

THE SCORE

There are 3 scores up for grabs! 

Part A is for time, or if part A is not completed within the 8 minute time frame it will be a score of CAP + reps completed.

Part B is for calories, the number of calories on the bike at the 8 minute mark is the total score. 

Part C is for combined weight, the max lift that each athlete achieved will be added together to give one overall weight score.

THE WORKOUT

14 Minute Time Cap

R1: 3 Squat Cleans @ 60/40 KG

R2: 3 Squat Cleans, 12M OVH KB Walk @ 1 x 24/16 KG

R3: 3 Squat Cleans, 12M OVH KB Walk, 12 KB Goblet Squats

R4: 3 Squat Cleans, 12M OVH KB Walk, 12 KB Goblet Squats, 24 Burpees

R5: 3 Squat Cleans, 12M OVH KB Walk, 12 KB Goblet Squats, 24 Burpees, 48 Box Step Ups

R6: 3 Squat Cleans, 12M OVH KB Walk, 12 KB Goblet Squats, 24 Burpees, 48 Box Step Ups, 96 Single Unders

Athletes to split work as desired, non-working athlete to be touching the cone until tagged in.

THE FLOW

The athlete will work through the work as they choose, they do not have to complete rounds each. The non-working athlete must be at the start line touching the cone, the working athlete will then need to run back and tag them in before they can leave the cone and run out to begin the shared work. 

Once completed the athletes will run to the finish line at the crowd end to finish the workout and stop their time.

THE MOVEMENT STANDARDS

Squat Cleans: The athlete will move the barbell from the ground to the front rack squat position. At the bottom of the squat the athlete's hip crease must break parallel with the top of the knees for the rep to count. The athlete will then stand the bar up, with the elbows clearly in front of the bar with the hips and knees fully extended. The athlete must be stood to full extension before dropping the barbell to begin their next rep. 

Overhead KB Walk: Athletes may swing or clean the kettle bells to the overhead position. The athlete can only begin the walk once the KBs are held overhead with arms locked out. If the athlete lowers the KBs they do not need to go back to the start and can restart the walk from where they came down. 

KB Goblet Squats: The athlete will perform a squat whilst holding the kettlebell at their chest, with two hands. The hip crease must clearly pass below the top of the knees in the bottom position.The rep is credited when the athlete is standing tall with the hips and knees fully extended. The athlete must be stood to full lockout before beginning the next rep, not doing so will result in a no rep.

Burpees: At the bottom of the burpee rep the athlete’s chest and thighs must be in contact with the floor. The athlete can choose to step back or jump back into the burpee position. Then the athlete will get to their feet and perform a jump with their hands meeting above their head.

Box Step Ups: Athletes will step up on to the box, once on the box the athlete must stand tall to reach full extension of the hips and knees. They will then step down off the box, both feet must touch the floor before the next rep can begin. No part of the athletes body, other than the feet, may touch the box during the rep. The athletes arms and hands cannot be used to assist to rep.

Single Unders: This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

THE SCORE

The score is for time or CAP + number of reps completed within the time cap.

THE WORKOUT

12 Minute Time Cap

0 - 3 Minutes:

Female Athlete: Row 25 Cals

In remaining time...Max Reps Worm Squats

1 Min Rest

4 - 7 Minutes:

Male Athletes: Row 35 Cals

In remaining time...Max Reps Worm Clean

1 Min Rest

8 - 12 Minutes:

40 Synchro DB Thrusters @ 1 x 22.5/15 KG

In remaining time...Max Reps Worm Clean & Jerks

THE FLOW

Athletes will begin at the crowd end. On go, the female athlete will run out to the rower to complete the row cals, then once completed the male athlete can come out to join her at the worm where they will begin the worm squats. 

At the 3 minute mark the athletes will return to the start position for a 1 minute rest period. Then, on minute 4 the male athlete moves on to his part of the row calories. Once complete they will begin the worm cleans, and then have another minute rest period between minute 7 and minute 8.

From minute 8, in the remaining time, both athletes will work through the synchro DB thrusters to reach and complete as many Worm clean and jerks in the time remaining.

THE MOVEMENT STANDARDS

Row: The calories on the rower must be reset between the rounds.

Worm Squats: The athletes will clean the worm on to their shoulders for the first rep. Athletes must all then simultaneously perform a squat. The athletes’ hip crease must pass below the top of the knees at the bottom of the squat. The athletes must then stand the squat up to reach full extension of the knees and hips. They must reach full extension for the rep to be complete. The athletes cannot use the straps to lift the worm.

Worm Clean:  The Worm Clean starts with the worm on the ground. The athletes will then lift the worm to their shoulders and stand tall, with their hips and knees extended with the worm supported on their shoulders. The athletes will then lower/drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. The athletes cannot use the straps to lift the worm.

Synchro DB Thrusters: This is a dumbbell thruster movement, in which the dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed, the squat must reach the correct depth for the rep to count - the hip crease must pass below the knees. The dumbbells must then come to full lock out overhead with hips, knees and arms at full extension. Scaled athletes do not need to alternate arms.

Synchro is achieved at the top of the movement when the athletes are stood to full extension with the dumbbells held overhead.

Worm C&J: The Worm Clean and Jerk starts with the worm on the ground. The athletes will then lift the worm to their shoulders and then over their heads to the opposite shoulder, full lockout of the arms is not required. The rep will count once the worm has passed over the head and has been caught on the opposite shoulder. The athletes will then lower/drop the worm to the floor to begin the next rep. Touch and go is allowed, athletes can bring the worm down and go straight back up into their next rep providing the worm has made contact with the ground. The athletes must alternate sides with each rep. The athletes cannot use the straps to lift the worm.

THE SCORE

Athletes will be working for max reps, the score will add together the total number of worm squats, cleans and clean and jerks that have been completed by the team.

THE WORKOUT

40 Wall Balls @ 6/9 KG to a 10Ft Target

30 Worm Walking Lunges (held on shoulder) @ 7.6M

20 DB Snatch @ 1 x 22.5/15KG

10 Devils DB Thrusters @ 1 x 22.5/15KG

Athletes split work as they choose. Non working athlete to be in the starting area and must be tagged in to leave and begin their section of work.

THE FLOW

The athletes will split the work as they choose, however the non working athlete must always be stood at the crowd end, and the working athlete must run back to tag them in.

THE MOVEMENT STANDARDS

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee. The athlete will then throw the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

DB Snatch: The athlete starts with the dumbbells in contact with the ground and finishes with the dumbbells directly overhead. At the bottom of the movement the dumbbell head must touch the ground. The dumbbells must then be lifted overhead in one motion. At the top, the arms, hips, and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body.

For scalings, there is no requirement to alternate arms, but the non-lifting hand and arm may not be in contact with the body during the repetition.

Devils DB Thrusters: The devils thruster movement starts with the athlete performing a burpee with their hands on the dumbbells. The chest must make contact with the floor in between the dumbbells and not on top of them. The athlete will then get to their feet whilst keeping their hands on the dumbbells and swing them to the overhead lockout position in one smooth movement. From here the athlete will drop down into a squat with the dbs on their shoulder, and perform a thruster. At the bottom of the squat the hip crease must pass below the top of the knees. The dumbbells must then come to full lock out overhead in one motion as the athlete stands, ending with hips, knees and arms at full extension. 

For scalings, there is no requirement to alternate arms, but the non-lifting hand and arm may not be in contact with the body during the repetition. 

Worm Lunge: Both athletes must hold the worm on their shoulder on the same side during the lunge. Athletes must alternate legs for each lunge, athletes can step through the lunge or bring the feet together at the top of the lunge. If the worm is dropped athletes will start their rep again from when the worm was dropped.

THE SCORE

The score is for time or for CAP + reps completed within the time cap.

THE WORKOUT

40 Wall Balls @ 6/9 KG to a 10Ft Target

30 Worm Walking Lunges (held on shoulder) @ 7.6M

20 DB Snatch @ 1 x 22.5/15KG

10 Devils DB Thrusters @ 1 x 22.5/15KG

Athletes split work as they choose. Non working athlete to be in the starting area and must be tagged in to leave and begin their section of work.

THE FLOW

The athletes will split the work as they choose, however the non working athlete must always be stood at the crowd end, and the working athlete must run back to tag them in.

THE MOVEMENT STANDARDS

Wall Balls: A repetition consists of the athlete holding the ball in the 'front rack' position and performing a full squat, the hip crease must pass below the top of the knee. The athlete will then throw the ball to the specified target height. If the athlete's hips do not break parallel, or the ball does not touch the target, then the rep will not be counted. The athlete may then catch the ball and perform multiple reps. The first rep may be performed as a wall ball clean, however a downward portion of a squat must be demonstrated, athletes cannot pick the ball up whilst in the bottom of the squat.

DB Snatch: The athlete starts with the dumbbells in contact with the ground and finishes with the dumbbells directly overhead. At the bottom of the movement the dumbbell head must touch the ground. The dumbbells must then be lifted overhead in one motion. At the top, the arms, hips, and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body.

There is no requirement to alternate arms, but the non-lifting hand and arm may not be in contact with the body during the repetition.

Devils DB Thrusters: The devils thruster movement starts with the athlete performing a burpee with their hands on the dumbbells. The chest must make contact with the floor in between the dumbbells and not on top of them. The athlete will then get to their feet whilst keeping their hands on the dumbbells and swing them to the overhead lockout position in one smooth movement. From here the athlete will drop down into a squat with the dbs on their shoulder, and perform a thruster. At the bottom of the squat the hip crease must pass below the top of the knees. The dumbbells must then come to full lock out overhead in one motion as the athlete stands, ending with hips, knees and arms at full extension. 

For scalings, there is no requirement to alternate arms, but the non-lifting hand and arm may not be in contact with the body during the repetition. 

Worm Lunge: Both athletes must hold the worm on their shoulder on the same side during the lunge. Athletes must alternate legs for each lunge, athletes can step through the lunge or bring the feet together at the top of the lunge. If the worm is dropped athletes will start their rep again from when the worm was dropped.

THE SCORE

The score is for time or for CAP + reps completed within the time cap.