The CS&F Thanksgiving Throwdown - 2025

EVENT 1 is FOR TIME (1 SCORE)

RX

60/45 Synchro Push-Ups (all 3)

-directly into-

3 ROUNDS (2 working at a time)*

25/20 Cal Bike + Push-Up Hold

25 Synchro Box Jump Overs

25/20 Cal Bike + Push-Up Hold

25 Synchro TTB

-directly into-

60/45 Synchro Pushups (all 3)

*2 must finish the full round

INTERMEDIATE

40/30 Synchro Push-Ups (all 3)

-directly into-

3 ROUNDS (2 working at a time)*

20/16 Cal Bike + Push-Up Hold

20 Synchro Box Jump Overs

20/16 Cal Bike + Push-Up Hold

20 Synchro TTB

-directly into-

40/30 Synchro Push-Ups (all 3)

*2 must finish the full round

SCALED

20/15 Synchro Push-Ups (all 3)

-directly into-

3 ROUNDS (2 working at a time)*

15/12 Cal Bike + Push-Up Hold

15 Synchro Box Step Overs

15/12 Cal Bike + Push-Up Hold

15 Synchro Toes to Something

-directly into-

20/15 Synchro Push-Ups (all 3)

*2 must finish the full round

DESCRIPTION: At the call of 3, 2, 1 ... GO, all three athletes will perform the required amount of synchro push-ups. The sync is at the top, with arms/elbows fully extended. Once the push-ups are complete, then TWO athletes will start Round 1, while the OTHER athlete rests. This resting athlete MUST rest the entire round. They CANNOT sub in during the round. The two athletes that start a round MUST finish the full round, and then switch. During the round (while 2 athletes are working), 1 working athlete completes ALL of the bike calories while the other working athlete holds the top of a push-up. If the push-up holding athlete breaks, the biker must stop working until the push-up athlete resumes the hold again. Once the required amount of calories on the bike is complete, then both athletes will complete synchro box jump/step overs. The sync is at the bottom for the box jumps/step overs. Then, for the next set of bike + push-up hold, athletes will switch the order. Once the required amount of calories is completed on the bike, then synchro TTB/toes-to-something will occur, with the sync at the top. After a full round is complete, one working athlete will go rest (behind the starting line) and the resting athlete will complete round 2 with the other working athlete. Once all 3 rounds are complete, then all 3 athletes will finish the workout with the required amount of synchro push-ups.

EVENT 1 is FOR TIME & ONE SCORE.

Part A & Part B at the same time

2 Athletes working on Part A, 1 athlete working on Part B

2 Scores // 18 MIN CAP

RX

PART A: (18 MIN AMRAP)

30/24 Cal Row

6, 8, 10 … Synchro Devil Press (50/35)

PART B: (FOR TIME)

Athlete A completes 1 round of:

60 Wallballs (20/14)

600m Run

Athlete B completes 2 rounds of:

30 Wallballs (20/14)

300m Run

Athlete C completes 3 rounds of:

20 Wallballs (20/14)

200m Run

INTERMEDIATE

PART A: (18 MIN AMRAP)

24/20 Cal Row

2, 4, 6 … Synchro Devil Press (50/35)

PART B: (FOR TIME)

Athlete A completes 1 round of:

45 Wallballs (20/14)

600m Run

Athlete B completes 2 rounds of:

30 Wallballs (20/14)

300m Run

Athlete C completes 3 rounds of:

15 Wallballs (20/14)

200m Run

SCALED

PART A: (18 MIN AMRAP)

20/16 Cal Row

2, 4, 6 … Synchro Devil Press (35/20)

PART B: (FOR TIME)

Athlete A completes 1 round of:

30 Wallballs (14/10)

600m Run

Athlete B completes 2 rounds of:

15 Wallballs (14/10)

300m Run

Athlete C completes 3 rounds of:

10 Wallballs (14/10)

200m Run

DESCRIPTION: At the call of 3,2,1 ... GO, two athletes will start working on Part A, while one athlete will start on Part B (these parts go at the same time).

PART A: Each team will only have 1 rower, and the two working athletes can split the reps however they choose (i.e. they can split evenly, have 1 athlete do more reps, etc). As long as the required number of calories is achieved, teams are good and can progress to the Synchro Devil Press. There will be 2 DB’s, and the two teammates will complete the required number of reps each round (adding 2 reps each round). The sync is at the top. Once Athlete A (who is working on Part B) finishes their part on Part B (wallballs & running), then they “tag out” Athlete B, and they resume/jump in for Part A where their team is at. The score for Part A is total rounds and reps in 18 minutes.

PART B: Athlete A starts at the beginning of the workout completing the required number of wallballs and running. The wallball standard is hips below parallel and ball must touch the target. Once Athlete A finishes, then they “tag” Athlete B to complete their portion, and so forth with Athlete C. Once Athlete C finishes his/her work, the complete time is their score.

**IF ALL 3 ATHLETES FINISH PART B UNDER THE 18 MIN CAP, THE THIRD WORKING ATHLETE CAN JUMP IN AND HELP ON PART A**

Part A & Part B at the same time

2 Athletes working on Part A, 1 athlete working on Part B

2 Scores // 18 MIN CAP

RX

PART A: (18 MIN AMRAP)

30/24 Cal Row

6, 8, 10 … Synchro Devil Press (50/35)

PART B: (FOR TIME)

Athlete A completes 1 round of:

60 Wallballs (20/14)

600m Run

Athlete B completes 2 rounds of:

30 Wallballs (20/14)

300m Run

Athlete C completes 3 rounds of:

20 Wallballs (20/14)

200m Run

INTERMEDIATE

PART A: (18 MIN AMRAP)

24/20 Cal Row

2, 4, 6 … Synchro Devil Press (50/35)

PART B: (FOR TIME)

Athlete A completes 1 round of:

45 Wallballs (20/14)

600m Run

Athlete B completes 2 rounds of:

30 Wallballs (20/14)

300m Run

Athlete C completes 3 rounds of:

15 Wallballs (20/14)

200m Run

SCALED

PART A: (18 MIN AMRAP)

20/16 Cal Row

2, 4, 6 … Synchro Devil Press (35/20)

PART B: (FOR TIME)

Athlete A completes 1 round of:

30 Wallballs (14/10)

600m Run

Athlete B completes 2 rounds of:

15 Wallballs (14/10)

300m Run

Athlete C completes 3 rounds of:

10 Wallballs (14/10)

200m Run

DESCRIPTION: At the call of 3,2,1 ... GO, two athletes will start working on Part A, while one athlete will start on Part B (these parts go at the same time).

PART A: Each team will only have 1 rower, and the two working athletes can split the reps however they choose (i.e. they can split evenly, have 1 athlete do more reps, etc). As long as the required number of calories is achieved, teams are good and can progress to the Synchro Devil Press. There will be 2 DB’s, and the two teammates will complete the required number of reps each round (adding 2 reps each round). The sync is at the top. Once Athlete A (who is working on Part B) finishes their part on Part B (wallballs & running), then they “tag out” Athlete B, and they resume/jump in for Part A where their team is at. The score for Part A is total rounds and reps in 18 minutes.

PART B: Athlete A starts at the beginning of the workout completing the required number of wallballs and running. The wallball standard is hips below parallel and ball must touch the target. Once Athlete A finishes, then they “tag” Athlete B to complete their portion, and so forth with Athlete C. Once Athlete C finishes his/her work, the complete time is their score.

**IF ALL 3 ATHLETES FINISH PART B UNDER THE 18 MIN CAP, THE THIRD WORKING ATHLETE CAN JUMP IN AND HELP ON PART A**

RX

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (185/125)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

INTERMEDIATE

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (135/95)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

SCALED

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (95/65)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

DESCRIPTION: At the call of 3,2,1 ... GO, one athlete will start on the deadlifts. There is NO MINIMUM athlete rotation or work requirement. This means that, at any point, any athlete can “tag in” and work towards the desired reps. (EXAMPLE: one athlete does 5 deadlifts, then another teammate can jump in and complete 3...). Once 8 reps is complete, then ANY two athletes will complete 8 Synchro Bar Over Burpee (again, no minimum work requirement or athlete rotation — as long as there are two people doing the burpees, it’s okay). This will continue until the 4min mark. Then, the same format continues, except now the movment changes from DL to Hang Cleans (same barbell). If athletes are in the middle of their reps, they can continue and just change the movements, and continue in the AMRAP. (EXAMPLE: if an athlete is on rep 5 of deadlifts and the clock goes to 4:00, that athlete can either drop the barbell, or literally transition RIGHT INTO Hang Cleans, or can sub out and another athlete can jump in to complete the work...). This same format continues until the 8min mark, where Shoulder-to-Overhead is the last barbell movement. Part A will be scored as ONE BIG AMRAP (not 3 mini amraps) — essentially, you will keep counting your total rounds and reps for the 12mins. PART B starts at 12:00, and each teammate has unlimited attempts to establish a 1RM Clean & Jerk. Only 1 athlete working at a time. Can make as many attempts up or down in weight. As long as all 3 athletes establish a lift, that number will count to the cumulative total, which is the score for Part B. If an athlete is in the middle of a lift when the timer goes off at 20:00, the athlete can finish the lift and it will count (as long as the barbell started moving before 20:00).

EVENT 3 is TWO SCORES: AMRAP for Part A and TOTAL WEIGHT for Part B.

RX

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (185/125)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

INTERMEDIATE

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (135/95)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

SCALED

PART A: 0:00-12:00

0:00–4:00: AMRAP of...

8 Deadlifts (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

4:00–8:00: AMRAP of...

8 Hang Cleans (one athlete)

8 Synchro Bar Over Burpees (two athletes)

-directly into-

8:00–12:00: AMRAP of...

8 Shoulder to Overhead (one athlete)

8 Synchro Bar Over Burpees (two athletes)

Barbell Weight: (95/65)

PART B: 12:00-20:00

Each teammate establishes a 1RM Clean & Jerk

DESCRIPTION: At the call of 3,2,1 ... GO, one athlete will start on the deadlifts. There is NO MINIMUM athlete rotation or work requirement. This means that, at any point, any athlete can “tag in” and work towards the desired reps. (EXAMPLE: one athlete does 5 deadlifts, then another teammate can jump in and complete 3...). Once 8 reps is complete, then ANY two athletes will complete 8 Synchro Bar Over Burpee (again, no minimum work requirement or athlete rotation — as long as there are two people doing the burpees, it’s okay). This will continue until the 4min mark. Then, the same format continues, except now the movment changes from DL to Hang Cleans (same barbell). If athletes are in the middle of their reps, they can continue and just change the movements, and continue in the AMRAP. (EXAMPLE: if an athlete is on rep 5 of deadlifts and the clock goes to 4:00, that athlete can either drop the barbell, or literally transition RIGHT INTO Hang Cleans, or can sub out and another athlete can jump in to complete the work...). This same format continues until the 8min mark, where Shoulder-to-Overhead is the last barbell movement. Part A will be scored as ONE BIG AMRAP (not 3 mini amraps) — essentially, you will keep counting your total rounds and reps for the 12mins. PART B starts at 12:00, and each teammate has unlimited attempts to establish a 1RM Clean & Jerk. Only 1 athlete working at a time. Can make as many attempts up or down in weight. As long as all 3 athletes establish a lift, that number will count to the cumulative total, which is the score for Part B. If an athlete is in the middle of a lift when the timer goes off at 20:00, the athlete can finish the lift and it will count (as long as the barbell started moving before 20:00).

EVENT 3 is TWO SCORES: AMRAP for Part A and TOTAL WEIGHT for Part B.