2022 CrossFit Green Bay DragonBowl 3 - Presented by Aurora BayCare Sports Medicine

Alternating Team Relay F/M/F/M for 3 Rounds Each

Female Rounds:
12 Deadlifts
5 Burpee Box Jump Overs

Male Rounds:
12 Power Cleans
5 Burpee Box Jump Overs

Time Cap: 10 min
Barbell Weights: Rx=155lbs, Int/M=125lbs, Sc=105lbs (One female bar loaded for all athletes)
Box Height: 24” for all divisions. Scaled can step over if desired.

Athletes must tag incoming partner for next round to start.

Male and Female Pair 1:

20 Synchro Devil’s Presses 50/35lbs (Sc=35/20lbs)
50 GHD Wallball Situp Passes 20lbs (Int=50 Alt. GHDs, Sc=50 Abmat Situp Wallball Passes 20lbs)
Athlete A: 35 Toes to Bar (Int=25 T2B, Sc=35 Hanging Knee Raises), then max bike cals with remaining time
After athlete A finishes T2B Athlete B does: 25 Pullups (Sc=25 Ring Rows) then joins Athlete A on the bike

Time Cap: 10 min
Score is total cals on the bike. Teams choose which athlete is A&B.

Movement standards:
Synchro Devil's Press - At the call of 3,2,1..GO the athletes lay down onto their dumbbells or the floor, then jump up and double dumbbell snatch them overhead. The rep is counted when both athletes have the dumbbells locked out overhead in line with their bodies. Dumbbells must be set down onto specific mats to rest and finish the last rep or it will be a no rep.

Toes to Bar - athlete starts hanging from the rig and touches both feet to the bar between their hands. Athlete's feet must pass the vertical upright of the bar on the backswing of the kip.

Pullup - athlete starts hanging from the rig with arms straight and pulls to get their chin over the bar. Strict, kipping or butterfly techniques may be used.

Ring Row - athlete starts with their feet on a tape line directly under the rings, then lays back with arms, hips and legs extended, then pulls up until the rings touch their chest.

Chest to bar pullup - same as pullup, except the rep is counted when the athlete touches their chest to the bar at or below the collarbone.

Bar muscle up - athlete starting hanging from the rig with arms straight, and ends locked out above the bar. Kipping is allowed. Feet are not allowed to go above the pullup bar during kip. No part of the body may touch the uprights at any point. If athlete's hand slips off the bar during the rep and any other part of the arm touches the bar, it is a no rep.

Male and Female Pair 2:

30 Synchro DB Hang Power Snatches 50/35lbs (Sc=35/20lbs)
50 GHD Wallball Situp Passes 20lbs (Int=50 Alt. GHDs, Sc=50 Abmat Situp Wallball Passes 20lbs)
Athlete A: 25 Chest to Bar Pullups(Int=15 C2B, Sc=25 Ring Rows), then max bike cals with remaining time
After athlete A finishes C2B Athlete B does: 15 Bar muscle Ups (Int=5 BMU or 15 C2B, Sc=15 Pullups) then joins Athlete A on the bike

Time Cap: 10 min
Score is total cals on the bike. M&F2 go 3 min after M&F1 finish

Movement standards:
Synchro Alt. DB Hang Power Snatch - At the call of 3,2,1..GO the athletes can power snatch the dumbbel from the ground from the first rep, and from thereon out can snatch it from hang or the floor. The rep is counted when both athletes have the dumbbell locked out overhead in line with their bodies. Athletes' non-working hands cannot touch their body anywhere. Dumbbells must be set down onto specific mats to finish the last rep or it will be a no rep.

Toes to Bar - athlete starts hanging from the rig and touches both feet to the bar between their hands. Athlete's feet must pass the vertical upright of the bar on the backswing of the kip.

Pullup - athlete starts hanging from the rig with arms straight and pulls to get their chin over the bar. Strict, kipping or butterfly techniques may be used.

Chest to bar pullup - same as pullup, except the rep is counted when the athlete touches their chest to the bar at or below the collarbone.

Bar muscle up - athlete starting hanging from the rig with arms straight, and ends locked out above the bar. Kipping is allowed. Feet are not allowed to go above the pullup bar during kip. No part of the body may touch the uprights at any point. If athlete's hand slips off the bar during the rep and any other part of the arm touches the bar, it is a no rep.

Team Running Relay:

Strict Press Athlete: Run 750m (5 Laps Door to Door)
Hang Clean Athlete: Run 300m (2 Laps)
Front Squat Athlete: Run 900m (6 Laps)
Deadlift Athlete: Run 450m (3 Laps)

Time Cap: 16 min

-Athletes must run in same order as they lifted in workout 2, ex: the strict press athlete must run the 750m.
-Score is total time for all athletes to run
-In the case of a team not finishing, 150m (one lap) is considered 1 rep

With 16 min on the clock:
Athlete A must find 1RM Strict Press (from rack)
Athlete B must find 1RM Hang Clean 
Athlete C must find 1RM Front Squat (from rack)
Athlete D must find 1RM Deadlift (from ground, duh)
-Maxes must be done in this order, and once you move from A to B etc, you cannot go back.
-All athletes can assist in loading the bar for each other
-One men's 45lb bar and one women's 35lb barbell will be provided. Men must use the 45lb bar and women must use the 35lb bar. Only one bar can be loaded and/or in use at a time.
-Score is total load lifted


Standards: 
Strict Press must start from a static standing position with legs and hips locked out and the bar touching the athletes front rack. Without first dipping the bar down, the athlete must press the bar overhead. The rep is counted when elbows are locked out and the bar is in line with the center of the athlete's body.

Hang Clean will be picked up from the ground until standing tall, from here the athlete may clean the bar from anywhere between hips and knees. Power cleans, squat cleans and split cleans are all allowed. The rep is counted when the athlete is standing tall with the bar in front rack with elbows in front of the bar.

Front Squat will be taken from the rack and starts with the athlete standing tall with elbows in front of the bar. The athlete will squat down until the hip crease is clearly below the knee. The rep is counted when the athlete stands up tall and the elbows are in front of the bar.

Deadlift will be taken from the floor and the athlete begins with feet narrower than hands. The rep is counted when the athlete stands tall and shoulders are clearly behind the barbell. Grips/straps are not allowed.