The Phoenix Classic

On a 10:00 clock complete:

PART A)

2,000m ski for time

PART B)

50 sandbag to shoulder cleans

50 sandbag squats

AMRAP 50ft sandbag carries

*SCALED TEAMS WILL SKI 1,800m*

For Time: (8min CAP)

athlete A:

10 pogo burpee BJO's

20 snatches (W1)

athlete B:

15 pogo burpee BJO's

15 snatches (W2)

athlete C:

20 pogo burpee BJO's

10 snatches (W3)

SCALED:

For Time: (8min CAP)

athlete A:

5 pogo burpee BJO's/step overs

20 snatches (W1)

athlete B:

10 pogo burpee BJO's/step overs

15 snatches (W2)

athlete C:

15 pogo burpee BJO's/step overs

10 snatches (W3)

0:00-7:00 to complete:

9 synchro thrusters

50 pull-up (scaled rings rows)

15 synchro thrusters

40 toes to bar (scaled knees to chest)

21 synchro thrusters

30 chest to bar pull-ups. (Scaled pull-ups)

*gymnastics work split as desired, KBs

must be held by one athletes sides when gymnastics are performed.*

The Team will rest from 7:00-8:00

**scaled athletes will complete;

rings rows, knees to chest, and pull-ups.

When performing synchro thrusters teammates will use a barbell, two dumbbells, and two kettle bells. The movement starts with hips below the knee crease and ends with knees, hips, and arms fully extended with the weight(s) overhead. All members must meet at the TOP of each movement. Athletes can trade equipment at any time, however when switching the equipment stays in its position and Athletes must switch spots. Only after completing the thrusters will athletes then be able to move on to the gymnastics movement.

While one Athlete is performing the gymnastics movement, one Athlete must hold onto the kettle bells by their side. At no time may the Athlete be working on their gymnastics movement if the kettlebells are not being held by another teammate. Teammates may switch as desired, but kettle bells must be placed on the floor when switching teammates.

STANDARDS:

Pull-ups

Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. If a step or box is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps.

Ring Rows

Rings will be pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest.

Toes to Bar

Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raises

Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the knees are above the hips.

Chest To Bar

The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Thrusters

The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the object is taken from the floor. The rep is credited when the athlete reaches full lockout with the the object overhead. The athlete’s hips, knees, and arms must be fully extended, and the object must be directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. When completing a set or breaking up a set, objects may NOT be dropped from overhead. If the object is dropped from overhead, it will result in a no rep. When all athletes meet at the top of the movement, a rep is counted.

Barbell: athlete must face the rig when performing.

Dumbbells: must be held in the front rack position, with one head on the shoulder during the squat.

Kettlebells: must be held in the front rack position in the squat.

Upon completion of part 1, or at the time cap of 7 minutes, Athletes will rest. At the 8 min mark, Athletes will begin Part B of the workout. Athletes B and C must return to the starting position behind the rig. Athlete A may have as many attempt as they would like to complete their complex. Each weight changed must be made by Athlete A and declared to the judge. Once Athlete A finished their attempt(s) they will tag in Athlete B. This process will repeat for Athlete B until they finish their attempt(s) for the second complex. Then they will tag Athlete C to complete their lift(s).

All lifts must be completed before the 18:00

However if athlete C is mid lift in a final attempt when the clocks shows 18:00, they may finish the lift.

Deadlift: (Athlete A)

Starting with the barbell on the floor, and hands outside the knees, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout.

Cleans (Athletes A, B, and C)

The barbell starts (Athlete B/C) or returns back to the ground after the deadlift (Athlete A). The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, and squat cleans are permitted.

Hang clean (Athletes A, and B)

This variation of the clean starts with the barbell in the “hang” position (anywhere above the knee). Like any version of the clean, you must reach full hip/knee extension at the top .

Jerk (A,B, and C)

The athlete can choose to perform a Push Jerk, or a Split Jerk.

The rep is credited when the athlete reaches full lockout with the the object overhead. The athlete’s hips, knees, and arms must be fully extended, and the object must be directly over, or slightly behind, the middle of their body.