Sacred Pine Spring Classic

Azalea and Camellia

2 x 3 Minute AMRAP 1 minute rest in between each AMRAP

Rx & Novice

AMRAP #1 3 minutes

Partner A - Echo Bike for Calories

Partner B - Clean reps x weight on bar

Rest 1 Minute

AMRAP #2 3 minutes

Partner B - Echo Bike for Calories

Partner A - Clean reps x weight on bar

2 Scores

Score 1 = Total calories biked between both partners

Score 2 = Total weight moved between both partners

Flow: 

Both athletes will pre-load their barbell to their desired weight.  They may NOT change their weight once the event starts.  Athlete A will start on the bike and Athlete B will start standing in front of their preloaded barbell. At the call of 3. 2. 1. Go! Athlete A will start biking and accumulate as many calories as possible while Athlete B will accumulate as many cleans as possible at the weight they choose.   At the end of 3 minutes, the athletes will have a 1 minute rest. The athletes will NOT reset the bike calories during this time.   At the 4 minute mark, Athlete B will start biking and accumulate as many calories as possible while Athlete A will accumulate as many cleans as possible at the weight they choose.   

You will have 2 scores:

Score 1 = Total combined calories for both partners on the bike

Score 2 = Total weight moved. IE Partner A chooses 135# and does 32 reps and Partner B chooses 95# and does 28 reps. Score = 6,980 pounds (135 * 32 = 4320 & 95 * 28 = 2660; 4320 + 2660 = 6980)

Movement Standards:

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The monitor must read zero at the start of the workout.   The Athlete will NOT reset the bike in between partners.  The Athlete may NOT start using the bike until 3,2,1, Go.  

Clean: The movement begins with the barbell on the ground. The barbell must travel from the ground to the shoulders in one motion.  The rep will not be credited until the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.  Any type of clean is allowed (Power, Squat or Split) as long as the standards are met.  If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. 

Azalea and Camellia

2 x 3 Minute AMRAP 1 minute rest in between each AMRAP

Rx & Novice

AMRAP #1 3 minutes

Partner A - Echo Bike for Calories

Partner B - Clean reps x weight on bar

Rest 1 Minute

AMRAP #2 3 minutes

Partner B - Echo Bike for Calories

Partner A - Clean reps x weight on bar

2 Scores

Score 1 = Total calories biked between both partners

Score 2 = Total weight moved between both partners

Flow: 

Both athletes will pre-load their barbell to their desired weight.  They may NOT change their weight once the event starts.  Athlete A will start on the bike and Athlete B will start standing in front of their preloaded barbell. At the call of 3. 2. 1. Go! Athlete A will start biking and accumulate as many calories as possible while Athlete B will accumulate as many cleans as possible at the weight they choose.   At the end of 3 minutes, the athletes will have a 1 minute rest. The athletes will NOT reset the bike calories during this time.   At the 4 minute mark, Athlete B will start biking and accumulate as many calories as possible while Athlete A will accumulate as many cleans as possible at the weight they choose.   

You will have 2 scores:

Score 1 = Total combined calories for both partners on the bike

Score 2 = Total weight moved. IE Partner A chooses 135# and does 32 reps and Partner B chooses 95# and does 28 reps. Score = 6,980 pounds (135 * 32 = 4320 & 95 * 28 = 2660; 4320 + 2660 = 6980)

Movement Standards:

Echo Bike: The athlete will start the workout sitting on the bike with the monitor on. The monitor must read zero at the start of the workout.   The Athlete will NOT reset the bike in between partners.  The Athlete may NOT start using the bike until 3,2,1, Go.  

Clean: The movement begins with the barbell on the ground. The barbell must travel from the ground to the shoulders in one motion.  The rep will not be credited until the athlete stands with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the barbell.  Any type of clean is allowed (Power, Squat or Split) as long as the standards are met.  If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. 

Carolina Jessamine

For Max Weight

3 Minutes each to build to a 3 rep max Front Squat

Score = Max Lift sum of both Partners

Flow:
Athletes A may preload their barbell.  At the call of 3,2,1 Go, Athlete A may start their lifts.  The athlete must declare their weight with their judge before they start each lift.  If the athlete begins a complex before the 3 minute time period ends, they will be allowed to complete that lift attempt.

There will be a 1 minute rest period between Partner A and B lifting.  During this time Partner B will switch the barbell and may pre-load it before their 1st lift.  

At the 4 minute mark, Athlete B may start their lifts.  The athlete must declare their weight with their judge before they start each lift.  If the athlete begins a complex before the 7 minute time period ends, they will be allowed to complete that lift attempt.

The athlete’s score will be the sum of the heaviest successful attempts completed by both athletes

If an athlete receives a no-rep on squat they may correct and repeat the squat, provided the barbell is not dropped or re-racked

Any unused plates must be placed under the rig during the lift.

Movement Standards:

Front Squat: With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.  

Any front rack position may be used. 

For time - 11 Min Cap

Rx

30 Pull-ups

50 Synchro WB Thrusters 20/14

1000/800m Row for Athlete A

800/700m Ski for Athlete B

Novice

30 Ring Rows

50 Synchro WB Thrusters 14/10

1000/800m Row for Athlete A

800/700m Ski for Athlete B

Score = Time to complete OR Cap + reps completed

Flow: 

Athletes will start behind the opposite side of the rig. At the call of 3. 2. 1. Go! The athlete doing the pull-ups or ring rows will advance to the rig and face the start finish line to perform their reps.  For the pull-ups or ring rows the athletes may split the work but must tag in and out of the holding area (behind the opposite side of the rig).   Once completed, the athletes will advance to their medballs and perform their MB thrusters facing each other.   Once completed with the 50 thrusters, they will advance to their rowers to complete the prescribed meters.   They may NOT start the row until both athletes are seated on their rowers. The time will stop when both athletes complete their prescribed calories

There will be no tie break for this workout.

Movement Standards:

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met 

Ring Rows: Rings will have been 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.  

To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended

Row: The athlete may NOT start their row until both athletes are on their ergs. The athlete will be responsible for ensuring the calories are set to 0 before starting their row. 

Ski: The athlete may NOT start their Ski until both athletes are on their ergs. The athlete will be responsible for ensuring the calories are set to 0 before starting their row. 

Sweetgrass

For time - 5 Min Cap

Rx

12 Synchro Burpees

50’ farmers dual KB carry 70/53 (each)

12 Synchro Burpees

50’ D-Ball Carry 100/80 (each)

50’ sled pull 

Novice

12 Synchro Burpees

50’ farmers dual KB carry 53/35 (each)

12 Synchro Burpees

50’ D-Ball Carry 80/50 (each)

50’ sled pull 

Score = Time to complete 

Flow: 

Athletes will start standing on the stall mats At the call of 3. 2. 1. Go!  The athletes will perform the burpees according to the standards.  Once completed they will advance to their KB’s and farmer carry their KB’s 50’ down to the other stall mats.  Once completed they will perform their burpees according to the standards. Once completed they will advance to their D-balls and carry their D-balls 50’ down to the start/finish line.  Once completed they will pull their sled 50’ with each athlete pulling 25’.   The clock will stop once the BACK of the sled crosses the finish line.  

There will be no tie break for this workout.

Movement Standards:

Synchro Burpees: The burpee starts with the Athletes standing tall.  Athletes can jump or step down into the burpee position. At the bottom of the burpee, the athletes’ chest and thighs must make contact with the ground at the same time for the Synchro to count. Athletes can jump or step up from the burpee. The athletes must stand tall for their jump and are required to high five each other at the top of the jump.   NOT standing tall and NOT high fiving each other will result in a no rep.  

Dual KB Farmers Carry: The athlete will begin standing with two kettlebells on the ground behind the start line. The athlete will pick up both kettlebells and carry them at their sides in a standard farmer’s carry position. The athlete must maintain control of both kettlebells at all times while moving down the lane. 

The athlete will carry the kettlebells 50 feet to the opposite side, ensuring that both feet clearly cross the line.  Both feet must cross the line before putting down the KB’s.  

Dropping the KB’s at any time including once you cross the line will result in a NO REP and you will have to go repeat the carry.    

D-Ball Carry: The athlete will begin with the D-Ball on the ground behind the start line. The athlete will pick up the D-Ball and carry it down the lane. The D-Ball MUST be carried in the bear hug position.

The athlete will carry the D-ball 50 feet to the opposite side, ensuring that both feet clearly cross the line.  Both feet must cross the line before putting down the D-ball.  

If the D-Ball is dropped before reaching the start/finish line, the athlete must start over. The rep is credited when the athlete crosses the start/finish line with the D-Ball under control and both feet clearly crossing the line.

Sled Pull: The sled will begin positioned behind the designated 50’ line with the pull rope extended in front of the athletes. Partner A will begin pulling the sled using the rope in a hand-over-hand fashion. Partner A will pull the sled until the back of the sled clearly crosses the 25-foot mark.  Going MORE than 5’ past that line will result in a penalty.

Once the back of the sled has crossed the 25-foot line, Partner B will take over the rope and complete the remaining 25 feet of the pull, pulling the sled until the back of the sled clearly crosses the 50-foot finish line.

Athletes must remain behind the finish line at all times and may not step over the line while pulling. Athletes may pull the rope using any hand-over-hand technique but must maintain control of the rope throughout the movement.