CHRISTMAS SMASH

CLEAN and JERK 

(Power or Squat)

*Each Athlete will have 90 seconds to shift maximum weight, and 30 seconds to reset and change over.

*No lifts can be performed in that 30 seconds, but you may change the weight on the bar

*At the start of each 90 seconds all athletes must EAT something... before any lifts can be performed :P You all must show an empty mouth to your judge to get the go head to lift

*You can go after a 1RM or move a moderate weight 20 times.  

*You can change your weight during your 90 seconds or keep it the same...

* Each athlete will have a score

*Want to increase your score... it could make you vomit, but it might be worth it lol - find out on the day.

30 Wall Balls Over the Rig

25 Pull ups

15 Over Unders

25 Toes 2 Bar

30 Wall Balls Over the Rig

ALL FEMALES and 2 FEMALES + 1 MALE : 1x4kg + 1x6kg

2 MALES + 1 FEMALE and ALL MALES : 1x6kg + 1x9kg

Each team will have 2 Wall Balls which must go over the rig each rep. All athletes must synchro squat EVERY REP.

Pull ups = These can be performed to normal standard and shared between team members. Or you can perform assisted pull ups. 

Assisted Pull ups = Arms must start locked out and chin must pass over the height of the rig for the rep to count. Team mates can help lift athlete any way necessary to make this happen.

Toes 2 Bar = If you can not perform a T2B as yet, you may do 2 leg swings (feet above hip crease) to equal 1 rep. Share as needed

Over Unders = will start by jumping over an athlete and then going under the athlete to complete 1 rep. You can share these as needed.

PART A = 9 Minute AMRAP

12 Synchro - ALT DB Snatches

6 Synchro - Burpees

RX: 22.5/15

Scaling options for some athletes will be available - such as a hang movement or slightly lighter. This will be decided on the day by HEAD COACH RENEE.  This is place to make sure the competition is FUN and all can participate. (20/12.5kg)

*Synchro is at the top of the snatch and chest to ground for the Burpee

PART B = Distance on the Rower (All (3) female teams will have 200m added to their distance, teams with 2 females and 1 male will have 100m added to their distance.  Teams with 2 or more males scores will be as is on the rower screen at the end of the wod)

Part B will be scored separately :)

PART A = 9 Minute AMRAP

12 Synchro - ALT DB Snatches

6 Synchro - Burpees

RX: 22.5/15

Scaling options for some athletes will be available - such as a hang movement or slightly lighter. This will be decided on the day by HEAD COACH RENEE.  This is place to make sure the competition is FUN and all can participate. (20/12.5kg)

*Synchro is at the top of the snatch and chest to ground for the Burpee

PART B = Distance on the Rower (All (3) female teams will have 200m added to their distance, teams with 2 females and 1 male will have 100m added to their distance.  Teams with 2 or more males scores will be as is on the rower screen at the end of the wod)

Part B will be scored separately :)

2 - 4 - 6 - 8 - 10

Team mate Squats

Synchro HR Push ups

*20 Black Rope Team Skips

Squats - 1 Athlete must be held off the ground at all times while the squats are performed. The other 2 athletes can hold their teammate any way they wish while performeing synchro squats.

Synchro HR Push ups - Chest must touch the ground at the same time for rep to count

Black rope skips = 2 Athletes will hold rope, and 1 athlete will jump.  Can change over at any stage.