North Star Classic

Event 3 - Echo Trail

Sponsored by: Crisp and Green Blaine

18:00 Time Cap

200m Run (together)
10 Wall Walks
20 Box Jump Overs
30 Toes-to-Bar
40 Wall Balls
400m Run (together)
40 Wall Balls
30 Toes-to-Bar
20 Box Jump Overs
10 Wall Walks
200m Run (together)

Workout Description

Athletes face a mirrored chipper that pulls them across conditioning, gymnastics, and weightlifting, only to bring them back through the same gauntlet in reverse. The turning point is the longest run of the day — the divide that separates those who can pace and those who fade.

Movement Standards by Division

Run (All Divisions):
Partners must begin and finish side-by-side.
Both athletes must cross the line together before continuing.

Wall Walks:
Rx and Intermediate: Standard Open wall walk — start flat on floor, hands on start line. Walk feet up until both hands touch/clear the target line. Must return to start position with chest, thighs, and feet flat.
Scaled: 2 tape lines version (scaled Open standard). Hands start on first line, must touch the second line with both hands before returning.

Box Jump Overs:
Rx: Two-foot jump to box, clear to opposite side. No requirement to stand tall. 24/20" box.  
Intermediate: Two-foot jump to box, clear to opposite side. No requirement to stand tall. 20/16" box.  
Scaled: Box step-over. 20/16" box. 

Toes-to-Bar:
Rx: From full hang, heels must pass behind vertical plane. Both feet must touch the bar simultaneously between the hands.
Intermediate: Hanging knee raises — knees must rise above hip crease with heels behind vertical plane at start.
Scaled: Sit-ups — back touches floor at start, hands touch overhead, then both hands touch feet at top.

Wall Balls:
Rx: 20/14 lb to 10/9 ft targets. Squat below parallel, ball must hit target.
Intermediate: 20/14 lb to 9/8 ft targets. Squat below parallel, ball must hit target.
Scaled / Novice: 14/10 lb to 9/8 ft targets. Squat below parallel, ball must hit target.

Partitioning (All Divisions):
All reps (except runs) may be split between partners however they choose.
Only one athlete works at a time.

Event 2 – Northern Ascent

Sponsored by: Complete Auto Service, Inc

Clean & Jerk Ladder | Partner Workout

Format:

• Each partner completes the ladder independently.
  Athletes have 1 minute per weight to successfully complete the lift.
• Within that 1-minute window, athletes may attempt the lift as many times as needed.
• If successful, the athlete moves to the next rung in the ladder.
• If unsuccessful within the minute, the athlete’s last successfully completed weight counts as their contribution to the team score.

Scoring:

Team Score = sum of each partner’s heaviest successfully completed rung.


Workout Description

The Northern Ascent challenges strength, technique, and strategy. Each partner climbs the clean & jerk ladder independently under a 1-minute timer per weight. Athletes may attempt each lift multiple times within the minute, testing skill, pacing, and mental focus. Team success comes from combining each partner’s highest lifts for the total score.

Movement Standards

Clean & Jerk (All Divisions)

Clean: Bar starts on the floor. Rep is credited when the athlete's hips and knees are fully extended, and the bar is resting on the shoulders with elbows in front of the bar. Power or squat allowed.

Jerk: Any style (split, push, push-press) allowed. Must fully extend arms overhead with elbows locked and feet in line.

Completion: Bar under control, feet fully extended, and locked out overhead.

Ladder Rules:

Each partner attempts each weight independently.
1 minute per weight; multiple attempts allowed.
Team score = sum of each partner’s heaviest successfully completed rung.

Event 1 – Superior Spin

Sponsored by: Health Path Chiropractic

10:00 Time Cap

6 rounds total (3 each partner, alternating full rounds)

4 Chest-to-Bar Pull-Ups (see division adjustments below)
6 Thrusters (95/65 RX; 75/55 Int; 45/35 Scaled)
8 Bar-Facing Burpees
In remaining time:

Max Calories on Assault Bike (one partner working at a time)
Score A: Time to complete the 6 rounds (if finished before cap)
Score B: Max calories on bike

Workout Description
Partners alternate full rounds of pull-ups, thrusters, and burpees until all 6 rounds are completed (3 per athlete). Once the final burpee is finished, the team moves to the bike and accumulates as many calories as possible before the 10:00 cap. Your total score is twofold:

Score A – How fast you completed the rounds.
Score B – How many calories you earned after the rounds.
The faster you finish, the more time you have to bike — so efficiency matters as much as speed.

Divisions

RX

Pull-ups: Chest-to-Bar
Thrusters: 95/65 lb
Burpees: Two-foot takeoff, facing the bar

Intermediate

Pull-ups: Chin-over-bar
Thrusters: 75/55 lb
Burpees: Facing the bar, step-up or jump-over allowed

Scaled

Pull-ups: Jumping pull-ups 
Thrusters: 45/35 lb
Burpees: Over the bar (step-over allowed, can face parallel or perpendicular)

Movement Standards

Chest-to-Bar Pull-Up (RX)

Athlete starts from a dead hang with arms fully extended.
At the top, chest (below the collarbone) makes clear contact with the bar.
Kipping or butterfly allowed.

Chin-Over-Bar Pull-Up (Intermediate)

Same start as above.
At the top, chin breaks the horizontal plane of the bar.

Jumping Pull-Up (Scaled)

Athlete must start with arms fully extended.
At the top, chin breaks the horizontal plane of the bar.

Thruster (All Divisions)

Bar starts on the ground each round.
Squat until hip crease is below the knee.
In one motion, drive the bar overhead until arms are fully locked out with feet under the hips.

Bar-Facing Burpee 

Chest and thighs contact the ground at the bottom.
Two-foot takeoff to jump over the bar. (Scaled can step over).
Must be facing the bar on each rep.

Bike (All Divisions)

Calories will be recorded from the monitor.
Only one partner may ride at a time.
The monitor may not be reset during the event.

Event 4: UnderTow

Format:

AMRAP 7 (per partner)
1k Row – Buy-in
Power Snatches – Max reps in remaining time at a weight of your choice

Scoring:

Row Score: Total time combined for both partners on the 1k row (lower = better)
Power Snatch Score: Total weight lifted combined for both partners (higher = better)(ie: 10 reps @ 45lbs = 450lbs)

Workout Description:

UnderTow challenges both endurance and strength. Each partner completes a 1k row as a buy-in, then switches to power snatches, lifting as much weight as possible in the remaining time of the 7-minute AMRAP. 

Movement Standards

1k Row: 

Must remain on the rower until 1k is complete.
Handle must return to the flywheel at the end for the time to stop.

Power Snatches:

Barbell starts from the ground.
Bar must be fully extended overhead with locked elbows and hips/knees extended.
Must be a power snatch only (no squat snatch).
Any missed rep or uncontrolled drop must be repeated.

Additional Notes:

Partners may strategize their order and pacing.
Each partner completes their row and snatch work individually, but scoring combines totals for both row time and total weight lifted.