2025 SCCF V Day Massacre

Event 1 - “On The Rox”

In teams of two,
For time:
50yd Heavy Sled Push
200yd Partner Run
50 SandBag Thrusters
200yd Partner Run
50 Calorie Row
200yd Partner Run
50yd Synchro burpee Broad Jumps
200yd Partner Run
50 Calorie Bike
200yd Partner Run
50yd Sandbag Walking Lunges
200yd Partner Run
50yd Hand Over Hand Sled Pull
(20 min time cap)

Rx = sled push/pull weight = 245lb. Thrusters/Lunges = 100/70lb. 

Scaled - sled push/pull weight = 155lb. Thrusters/Lunges = 70/40lb.

Work out flow - Both Athletes will begin on start mat. At the call of 3 2 1 go, they will move forward to begin sled push from the goal line, to 25 yard line and back. Then they will both run across the field 100yd down and back 100yd. Then they will progress through the movements finishing with the sled pull. When the sled crosses the goal line the time will stop. If they get capped the score will be 1 second added to the cap for every incomplete rep. For the sled pull, every yard will count as 1 rep. For the run, every 5 yards will count as 1 rep. 

Movement Standards - 

Sled Push - Athletes can work together to push the sled across any way they choose. 

Partner Run - Teams must run together. The athlete may not begin working on the next movement until their partner has reached the starting mat. 

Sandbag Thrusters - Athletes will work 1 at a time on thrusters, but the non working athlete must have the sandbag shouldered as well. The movement starts with the sandbag on one shoulder. The athlete squats below parallel, then stands reaching full hip and knee extension, as they transfer the bag to the other shoulder. The rep is complete when the bag hits the opposite shoulder. The reps will alternate opposite shoulders. The teammate must keep the sandbag on shoulders for reps to count.

Row - Athletes may switch off on the rower at any time to accumulate calories.

Synchronized Burpee Broad Jumps - Athletes begin standing side by side. They go down until both chests are on the ground at same time, then they get up and jump forward. They begin the next rep where they landed. If one athlete jumps farther, the other athlete will step forward to begin the next burpee where the farther jump landed. The hands must drop straight down to the feet to begin each rep. 

Bike - Athletes may switch off on the bike at any time to accumulate calories.

Sandbag Walking Lunges - Athletes begin with sandbags on their backs, standing side by side. One athlete will step forward, dropping knee to ground, and stand up to full hip and knee extension, bringing feet back together. They will begin the next lunge with the opposite leg. Their teammate will walk beside them as they lunge. They can stop lunging at any time and the teammate may begin lunging where they left off. 

Hand Over Hand Sled Pull - Athletes will both grab one end of the 50ft rope that is connected to the sled. They will work together to pull the sled across the field. They cannot move their feet while they pull the sled. They can back up at any time, but must not move and pull at the same time. 

E2 - “CareBear”

Rx

3 rounds for max reps

in 3min of:

10 Synchro Toes to Bar

20 Toes to Bar

50yd Synchro Bear Hug Sandbag Carry, 150/100lb

Max Rep Burpee Box Jump Overs, 24/20"

1min Rest

Scaled

3 rounds for max reps

in 3min of:

10 Synchro Hanging Leg Raises

20 Hanging Leg Raises

50yd Synchro Bear Hug Sandbag Carry, 100/70lb

Max Rep Burpee Box Overs, 20"

1min Rest

Work out flow - Athletes will begin on start mat. At go they will advance to pullup rig where they will begin the synchro movement side by side on same bar. When 10 reps are complete, then 1 athlete will come away from bar. They will work 1 at a time to complete the remaining 20 reps. After that, they will advance to their sandbags. They will carry sandbags together all the way to the turn around point and back to where they picked it up. Then they will advance to the box. They will complete the burpee box jump overs 1 at a time. Every 10 reps they will advance the box 10 yards. When the 3 minutes is up, they will return to the starting mat. This will be repeated for a total of 3 rounds. Score is total burpee box jump overs completed.

Movement Standards - 

Synchro Toes to Bar - Athletes start hanging from pullup bar with shoes under bar. They will lift legs until all 4 shoes touch bar simultaneously. This completes the rep. If shoes hit at different times it will be a no rep.

Synchro Hanging Leg Lifts - Athletes start hanging from pullup bar with shoes under bar. They will lift legs until all 4 shoes are above the crease of the hips simultaneously. This completes the rep. If shoes lift above hips at different times it will be a no rep.

Synchro Sandbag Bear Hug Carry - Athletes will each lift their sandbags up above waist. They will walk sise by side with sandbag, down to the 25yd lime and back. They must keep the entire sandbag above waist when moving. they may not carry it on the shoulder.

Burpee Box Jump Over - One athlete will approach box and drop to the ground until chest and thighs are touching. They will then get up and jump on box with both feet, and then step or jump off the other side. When they reach the other side that counts as 1 rep. Rx must jump up, and scaled can jump or step up. Rx division will flip box over when switching with partner. Scaled division is 20” for both partners. After 10 reps, they can work together or alone to move box forward 10 yd. 

Rx division

“Head Over Heels 2”

Rx

In Teams of Two,

2 Minutes For Max Distance:

Handstand Walk

*one athlete works while the other rests

Scaled

In Teams of Two,

2 Minutes For Max Distance:

Wheelbarrow Walk

Workout Flow -

After the 3rd round of “carebear”, they will have a 1 minute rest. When that minute is up, they will begin the handstand walk or wheelbarrow walk. They will travel from goal line, down to 50 yeard line and back. They will continue accumulating distance for 2 minutes. Score is total distance traveled.

Handstand Walk - When athletes kick up to handstand, both hands must be on the line. When they come down, they will restart hands on nearest yard line that they passed with hands. Athletes can switch at any time.

Wheelbarrow Walk -  When athletes begin walk, both hands must be on the line. Partner will pick up legs by the shoes. They can hold shoes at hang or on shoulders while partner moves hands across field. When they come down, they will restart hands on nearest yard line that they passed with hands.

E4 - “It’s Complexicated 2”

Find a max for the 

following complex:

2 cleans 

    + 

2 front squats 

    + 

2 shoulder-to-overhead

(6 min cap)

E5 - “Meet Me At the Bar”

RX

10 Minute AMREP:

80 Deadlifts

60 Hang Power Cleans

40 Shoulder to Overhead

20 Front Squats

Max Rep Thrusters

*300-200-100 Yard Run while partner works

Rx = 115/75lbs

Scaled = 75/55lbs

Workout Flow - Athletes will begin on the start mat with a mens bar and a womens bar. At 3 2 1 go, athlete 1 will begin deadlifts while athlete 2 runs down to the opposite end zone and back, then to the 50yd line and back. When they get back, they can switch and athlete 2 will continue on deadlifts while athlete 1 runs 300yd. The 2nd run for each athlete will be across the field and back for a total of 200yd. And the 3rd run will be down to the 50Yd line and back for 100yd. They will work through the movements in order. When they get to the thrusters they will get as many reps as possible until the 10min is up. When they have both run the 100m, there is no more running necessary. At that point they can switch off on barbell as many times as needed with 1 athlete working and 1 resting.

Deadlift - bar begins on the ground. Movement finishes with bar at hang with athletes knees and hips extended and shoulders behind the bar.

Hang Power Clean - bar begins at the finish position of the deadlift. They can dip down anywhere above the knee and then pull barbell up to shoulders. Rep is complete when bar is on shoulders with hips and knees fully extended and elbows in front of bar. 

Shoulder to Overhead - bar start at the finish position of clean. Movement finishes with bar over the shoulders and knees, hips, and elbows extended, and head under the bar. Any press variation is acceptable.

Front Squat - Begins at the finish position of clean. Crease of the hips must descend below the knees, and then athlete will stand to full knee and hip extension, and elbows in front of bar. Squat cleans are acceptable for first rep of a set. 

Thruster - bar begins at top of clean. Athletes descend below parallel just as in the squay. Movement finish in the same overhead position above. Thruster jerks are acceptable.

Run - there will be cones at the start line, the 50yd line and the 100yd line

E6 - “Cupid Crushed”

RX

For time:

21 Synchro DB Snatch, 50/35lb

42 Pullups 

15 Synchro DB Squat Snatch, 50/35lb

30 Chest to Bar Pullups

9 Synchro Single Arm Devil Press, 50/35lb 

18 Bar Muscle Ups

(8min cap)

Scaled

For time:

21 Synchro DB Snatch, 35/20lb

42 Jumping Pullups 

15 Synchro Single Arm DB Overhead Lunge, 35/20lb

30 Pullups

9 Synchro Single Arm Devil Press, 35/20lb 

18 Jumping Bar Muscle Ups

(8min cap)