CrossFit Navalia's Pairs Series - FrostFit Edition

00:00-07:00

BOTH ATHLETES ESTABLISH A 1-REP MAX CLEAN.

07:00 - 8:00

REST AND TRANSITION TO FROSTY FINISH

NOTES. 

TEAMS WILL SHARE A BARBELL.

THE SCORE WILL BE THE TOTAL OF EACH ATHLETES HEAVIEST LIFT.

HEAVIEST IS BETTER.

MOVEMENT STANDARDS.

ANY CLEAN IS PERMITTED, MUSCLE, POWER, SQUAT OR SPLIT.

THE BARBELL MUST START ON THE FLOOR AND MOVE IN ONE FLUID MOTION TO THE SHOULDERS.

ATHLETES MUST FINISH WITH THEIR KNEES AND HIPS EXTENDED AND ELBOWS IN FRONT OF THE BAR. 

FOLLOWING COLD STEEL ATHLETES WILL HAVE A 01:00 REST AND TRANSITION PERIOD BEFORE STARTING FROSTY FINISH.

FROM 08:00-18:00

ATHLETES WILL COMPLETE A 2000-M ROW FOR TIME

NOTES.

ATHLETES MAY START ON THE ROWER.

TEAMS CAN SHARE THE ROW DISTANCE AS DESIRED. AT LEAST 1 FOOT MUST BE ON THE FOOT PAD BEFORE ATHLETES PULL ON THE HANDLE. 

FASTEST IS BETTER.

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 15:00 OF:

30 BAR WORM LUNGES (35/25 KG)
30 SHOULDER-TO-OVERHEAD (35/25 KG)
15 SYNC BURPEES OVER BAR
15 TOES-TO-BAR OR 30 HANGING KNEE RAISES

NOTES.

THERE WILL BE ONE BAR LOADED AT 35 KG FOR MALE PAIRS AND 25 KG FOR FEMALE PAIRS.

BOTH ATHLETES HOLD THE BAR OFF THE FLOOR IN ANY POSITION FOR THE LUNGES, THESE ARE SYNCHRONISED.

TEAMS CAN SHARE THE WORK AS DESIRED ON THE S2OH. ANY VARIATION OF S2OH IS PERMITTED.

THE SYNCHRONISATION OF THE BURPEES OVER BAR IS AT THE BOTTOM OF THE BURPEE, CHEST TO FLOOR. THESE CAN BE LATERAL OR BAR-FACING, CHOOSE WISELY.

TEAMS CAN SHARE THE GYMNASTICS. PLEASE NOTE THAT YOU MUST DECLARE THAT YOUR TEAM WILL BE PERFORMING EITHER TOES-TO-BAR OR HANGING KNEE RAISES BEFORE THE WORKOUT STARTS. 2 HANGING KNEE RAISES IS EQUAL TO 1 REP. 

MORE IS BETTER. 

MOVEMENT STANDARDS.

BAR WORM LUNGES - THE BAR CAN BE HELD OFF THE GROUND AT ANY POSITION BY EACH ATHLETE. BOTH ATHLETES KNEES MUST TOUCH THE GROUND IN SYNCHRONISATION, FINISHING WITH THE KNEES AND HIPS FULLY EXTENDED FOR THE REP TO BE CREDITED. 

SHOULDER-TO-OVERHEAD - ATHLETES MAY SHARE THIS WORK ANYHOW. THE BAR MUST MOVE FROM THE SHOULDERS TO AN OVERHEAD POSITION WITH FULL LOCK OUT OF ARMS, HIPS AND KNEES FOR THE REP TO BE CREDITED. ATHLETES CAN USE STRICT PRESS, PUSH PRESS, PUSH JERK OR SPILT JERK TO ACHEIVE THIS. 

SYNC BURPEES OVER BAR - ATHLETES WILL START ON EACH SIDE, FOR EITHER LATERAL OR BAR FACING BURPEES. ATHLETES WILL PERFORM A BURPEE, THE SYNCHRONISATION IS WHEN BOTH ATHLETES HAVE THEIR CHEST TOUCHING THE FLOOR. ATHLETES CAN THEN PROCEED TO GET UP AND JUMP, OR STEP OVER THE BAR. THIS DOES NOT HAVE TO BE DONE AT THE SAME TIME. THE REP WILL COUNT WHEN BOTH ATHLETES ARE OVER THE BAR. 

TOES-TO-BAR - ATHLETES MAY SHARE THIS ANYHOW. ATHLETES MUST GO FROM A HANGING POSITION TO TOUCHING THE BAR WITH BOTH FEET, AT THE SAME TIME, BETWEEN YOUR HANDS. BOTH HEELS MUST BE BROUGHT BACK BEHIND THE BAR AND EITHER THE TOES OR THE TOP OF THE FEET TO TOUCH THE BAR FOR THE REP TO BE CREDITED. 

KNEE RAISES - ATHLETES MUST GO FROM A HANGING POSITION TO RAISING BOTH KNEES UP TO AT LEAST HIP HEIGHT. BOTH HEELS MUST BE BROUGHT BACK BEHIND THE BAR AND THE KNEES MUST RISE ABOVE THE HIPS FOR A REP TO BE CREDITED. 

COMPLETE THE FOLLOWING FOR TIME:

100 DOUBLE-UNDERS/200 SINGLE-UNDERS

80 WALL-BALLS 

60 BOX JUMP/STEP-OVERS

40 SINGLE-ARM DB SNATCH (TIE-BREAK TIME)

20 BAR MUSCLE-UP/BURPEE PULL-UP

40 SINGLE-ARM DB SNATCH 

60 BOX JUMP/STEP-OVERS

80 WALL-BALLS 

100 DOUBLE-UNDERS/200 SINGLE-UNDERS

NOTES.

PAIRS CAN SPILT THE WORK AS DESIRED. ONLY ONE PERSON WORKING AT ANY ONE TIME. 

A TIE-BREAK TIME WILL BE TAKEN ON COMPLETION OF THE FIRST SET OF 40 SINGLE-ARM DB SNATCHES. 

FASTEST IS BETTER  

MOVEMENT STANDARDS. 

DOUBLE/SINGLE-UNDERS - THE ROPE PASSES UNDER THE FEET TWICE DURING A SINGLE JUMP FOR THE DOUBLE-UNDERS AND ONCE FOR THE SINGLE-UNDERS. 

WALL-BALLS (9/6 KG TO 10/9 FT) - THE BALL MUST BE TAKEN FROM THE BOTTOM OF A SQUAT, HIP CREASE BELOW THE KNEE, AND THROWN TO HIT THE SPECIFIC TARGET. THE REP IS CREDITED WHEN THE CENTER OF THE BALL HITS THE TARGET AT OR ABOVE THE SPECIFIED TARGET HEIGHT. IF THE BALL HITS LOW OR DOES NOT HIT THE WALL, IT IS A "NO REP." 

BOX JUMP/STEP-OVERS (24/20 IN) - THE ATHLETE STARTS WITH BOTH FEET ON THE GROUND ON ONE SIDE OF THE BOX. DO NOT ANGLE THE BOX AND JUMP OR STEP UP ON THE CORNER. A LATERAL JUMP OVER THE BOX (STARTING WITH THE FEET PARALELL TO THE BOX) IS PERMITTED. ATHLETES MUST STEP DOWN FROM THE BOX FOR THE REP TO COUNT. REBOUNDING INTO THE NEXT JUMP IS NOT PERMITTED. THE REP IS CREDITED WHEN BOTH FEET HAVE TOUCHED THE GROUND ON THE OPPOSITE SIDE OF THE BOX. FROM THERE, THEY MAY BEGIN THEIR NEXT REP. A TWO-FOOT TAKEOFF IS ALWAYS REQUIRED, AND ONLY THE ATHLETES FEET MAY TOUCH THE BOX. AFTER LANDING ON THE BOX, THE ATHLETE MUST STEP OFF TO THE OTHER SIDE. ALTERNATIVELY, THE ATHLETE MAY JUMP COMPLETELY OVER THE BOX. IF JUMPING OVER THE BOX, THE FEET MUST PASS OVER, NOT AROUND IT. A TWO-FOOT LANDING IS REQUIRED. THERE IS NO REQUIREMENT TO STAND TALL WHILE ON TOP OF THE BOX. ATHLETES MAY STEP-UP AND OFF. BOTH FEET MUST TOUCH THE TOP OF THE BOX IF STEPPING UP AND OVER. 

SINGLE-ARM DUMBBELL SNATCH (22.5/15 KG) - EACH REP STARTS WITH BOTH HEADS OF THE DUMBBELL ON THE GROUND. LIFT THE DB OVERHEAD IN ONE MOTION (CLEAN AND JERK IS NOT ALLOWED). TOUCH AND GO IS PERMITTED. BOUNCING THE DUMBBELL IS NOT ALLOWED. THE NON LIFTING HAND OR ARM MAY NOT MAKE CONTACT WITH THE LEGS OR OTHER PARTS OF THE BODY DURING THE REPEITION. A PARTIAL SQUAT IN THE RECEIVING POSITION IS ALLOWED BUT NOT REQUIRED. THE REP IS CREDITED WHEN KNEES, HIPS AND ELBOW OF THE WORKING ARM ARE FULLY EXTENDED AND THE MIDDLE OF THE DB IS IN LINE WITH, OR BEHIND, THE BODY WHEN VIEWED FROM PROFILE. THE ATHLETE MAY CHOOSE TO DO A SPILT SNATCH. HOWEVER, BOTH FEET MUST RETURN IN LINE UNDER THE ATHLETE'S BODY WITH THE DB IS LOCKED OUT OVERHEAD FOR THE REP TO COUNT. 

BAR MUSCLE-UP - START EACH REP WITH ARMS FULLY EXTENDED AND FEET OFF THE GROUND. PASS THROUGH SOME PORTION OF A DIP BEFORE LOCKING OUT OVER THE BAR. THE REP IS CREDITED WHEN ARMS ARE FULLY EXTENDED IN THE SUPPORT POSITION AND THE SHOULDERS ARE DIRECTLY OVER, OR SLIGHTLY IN FRONT OF, THE BAR WHEN VIEWED FROM PROFILE. A NO REP WILL BE GIVEN FOR STARTING A REP WITHOUT FULL EXTENSION OF THE ARMS, ANY PORTION OF THE FOOT RISING ABOVE THE PULL-UP BAR DURING THE KIP, ANY PART OF THE ARM (BESIDES THE HANDS) TOUCHING THE BAR DURING THE REP, LOWERING BEFORE REACHING FULL EXTENSION OF THE ARMS AT LOCKOUT (TOP OF EACH REP) OR REMOVING THE HANDS AND RESTING ON THE TORSO WHILE ABOVE THE BAR. 

BURPEE PULL-UP - THE ATHLETE BEGINS BY STANDING WITH THE FEET TOGETHER UNDERNEATH A PULL-UP BAR. WHILE STANDING WITH THE HIPS AND KNEES STRAIGHT, EXTEND THE ARMS OVERHEAD. THE ARMS MUST BE IN LINE WITH THE TORSO WHEN VIEWED FROM PROFILE. TOUCH THE THUMBS OF EACH HAND TOGETHER AND EXTEND THE FINGERS. THE ATHLETE'S FINGERS CANNOT TOUCH THE PULL-UP BAR IN THE MEASURING POSITION. THE PULL-UP BAR MUST BE ABOVE THE ATHLETE'S FINGERTIPS. ATHLETES MUST TOUCH THE CHEST AND THIGHS TO THE GROUND AT THE BOTTOM OF EACH BURPEE. ATHLETES MAY CHOOSE TO STEP OR JUMP INTO THIS POSITION. AT THE TOP OF EACH BURPEE, COMPLETE A PULL-UP. THERE IS NO HANGING REQUIRMENT DURING THE PULL-UP. ATHLETES MAY JUMP DIRECTLY INTO THE FINISH OF PULL-UP POSITION OR JUMP TO THE BAR, HANG, THEN COMPLETE A PULL-UP (KIPPING OR STRICT). THE REP IS CREDITED WHEN THE ATHLETE'S CHIN BREAKS THE HORIZONTAL PLANE OF THE BAR. ANY STYLE OF PULL-UP IS PERMITTED. IF YOU MISS THE PULL-UP BAR OR DO NOT ACHIEVE THE FINISH POSITON, YOU MUST COMPLETE THE PULL-UP BEFORE BEGINNING THE NEXT REP. IF YOU ARE UNABLE TO PERORM A PULL-UP YOU CAN BE ASSISTED BY YOUR PARNTER.