2026 CrossFit Green Bay Ice Bowl

For time
750m Row Buy In (one athlete rows, one rests, switch as desired)
-THEN-
4 Rounds
100ft KB Farmer Carry, 25ft lengths (Rx/Int/M=70/53lbs, Sc=53/35lbs)
25 GHD Situps (Sc= 15 GHD to 30” box)

-One athlete completes entire round, other athlete stands and holds kettlebells at their sides
-Switch working athlete each round
-The working athlete can only continue to work while the other athlete is holding their own kettlebells

-At the call of 3,2,1 GO one athlete will run out to their rower and begin rowing 750m. Athletes can switch whenever they'd like during the row. The row will be completed when 750m displays on the screen. Athletes must remain seated on the rower seat until 750m is reached. Put the handle nicely back in it's holder or a puppy dies.
-Then both athletes will pick up their kettlebells and hold them at their sides. One athlete will begin the 100ft carry in 25ft incriments. There is no stipulation for going unbroken. In the case of getting capped during the carry, each 25ft incriment will count as 1 rep.
-After the carry is completed, the athlete will set their KBs down and proceed to complete their GHD situps.
-At any point during the workout, athletes can set their KB down to rest, but the working athlete cannot continue until the resting athlete picks their KB back up.

GHD Situps - the athlete will start seated in the GHD, making contact with the foot pads/center post. They will then lay back and touch either the floor/abmats provided with both hands, then sit up and make contact with the foot pads/center post. Scaled athletes will lay back and touch shoulders and hands to the 30” that is provided. For all divisions, a two hand touch to start or end is NOT required

1:30 on :30 off for 6 Rounds
Rounds 1&3&5: 8 Shuttle Runs (30ft down and back=1), then max reps Front Squats (picked up  from the floor) with remaining time
Rounds 2&4&6: 8 Shuttle Runs (30ft down and back=1), then max reps Rig Gymnastics with remaining time
-One athlete is working during the round, the other is resting. Rounds can be distributed between the athletes as they desire, and one athlete can do more rounds than the other if desired.
-Rx=205/145lbs & Bar Muscle Ups, Int/M=155/105lbs & Chest to Bar Pullups, Sc=135/95lbs & Pullups
-Two score event: Total reps of Front Squats, total reps of Rig Gymnastics

-The workout will start with both athletes in their starting box. At the call of 3,2,1 GO one athlete will run into the competition field and complete 8 shuttle runs. Shuttle runs will have box jump boxes on each end that you touch with your hand to turn around, no worrying about two feet past the line and bending over to touch one hand to the ground.
-After the athlete completes the shuttles, they'll move on to their respective movement for that round - front squat or gymnastics - and complete as many reps as possible in the remaining time
-Front squat barbell will be on the ground so the athlete can squat clean the first rep if desired. All reps must be BELOW parallel and stand up all the way to be counted.
-Gymnastics can be done on any of the available rig spaces. Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chin is above the pullup bar. Chest to Bar Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chest makes contact with the pullup bar at collarbone or below. Bar Muscle Ups - the athlete will start hanging from the rig with straight arms and pull themselves up and over the bar, then lock out their elbows above the bar. It will be a no rep if the athlete’s feet go above the pullup bar at any point during the rep.
-During the 30 second cooldown between rounds, the non working athlete will return to their starting box and the athlete that is about to work will move to the box with their hand on it to begin the next round.

1:30 on :30 off for 6 Rounds
Rounds 1&3&5: 8 Shuttle Runs (30ft down and back=1), then max reps Front Squats (picked up  from the floor) with remaining time
Rounds 2&4&6: 8 Shuttle Runs (30ft down and back=1), then max reps Rig Gymnastics with remaining time
-One athlete is working during the round, the other is resting. Rounds can be distributed between the athletes as they desire, and one athlete can do more rounds than the other if desired.
-Rx=205/145lbs & Bar Muscle Ups, Int/M=155/105lbs & Chest to Bar Pullups, Sc=135/95lbs & Pullups
-Two score event: Total reps of Front Squats, total reps of Rig Gymnastics

-The workout will start with both athletes in their starting box. At the call of 3,2,1 GO one athlete will run into the competition field and complete 8 shuttle runs. Shuttle runs will have box jump boxes on each end that you touch with your hand to turn around, no worrying about two feet past the line and bending over to touch one hand to the ground.
-After the athlete completes the shuttles, they'll move on to their respective movement for that round - front squat or gymnastics - and complete as many reps as possible in the remaining time
-Front squat barbell will be on the ground so the athlete can squat clean the first rep if desired. All reps must be BELOW parallel and stand up all the way to be counted.
-Gymnastics can be done on any of the available rig spaces. Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chin is above the pullup bar. Chest to Bar Pullups - the athlete will start hanging from the rig with straight arms and pull themselves up until their chest makes contact with the pullup bar at collarbone or below. Bar Muscle Ups - the athlete will start hanging from the rig with straight arms and pull themselves up and over the bar, then lock out their elbows above the bar. It will be a no rep if the athlete’s feet go above the pullup bar at any point during the rep.
-During the 30 second cooldown between rounds, the non working athlete will return to their starting box and the athlete that is about to work will move to the box with their hand on it to begin the next round.

With 9 min on the clock

Accumulate 20 Box Jump Overs 30/24"” 
(Int/M=24/20"”, Sc=24/20"” Can Step) - one works, one rests
10 Synchro Power Cleans, athletes choose their own weight
Accumulate 20 Handstand Pushups 
(Int/M=Abmat HSPU, Sc=HSPU Piked Off of 24" Box) - one works, one rests
8 Synchro Power Cleans, athletes choose their own weight
Accumulate 50ft Handstand Walk 
(Int/M=20 Double DB S2OH 50/35lbs, Sc=35/20lbs - one works, one rests
6 Synchro Power Cleans, athletes choose their own weight
-Score is total combined barbell weights lifted by both athletes, 
tiebreak is time to complete

-Athletes are required to predetermine their weights before the workout starts and log it with the judge. Once the workout begins, they must commit to the weights they have listed with the judge. Each lane will have the 4 each of the following plates: 45,35,25,15,10,5,2.5,1lb

-Example: Male athlete chooses 185 for the set of 10, 205 for the set of 8, and 225 for the set of 6. His total weight of the three bars is 615. Female athlete chooses 125 for 10, 145 for 8, 165 for 6. Her total weight is 435. Their score for the workout is the 615+435=1,050.
If the athletes cannot complete the workout under the time cap and don’t finish their final barbells, that barbell weight will not be counted toward their final score. Ex: M=185+205+225FAIL=390, F=125+145+165FAIL=270, Total score=660.
So, obviously practice this one and choose weights that allow you to finish the workout!

At the count of 3,2,1 GO! Athletes will move into the competition floor and one athlete will start doing Box Jump Overs, the other athlete rests, switching whenever. There will only be one box in the competition lane, so teams will need to tip their box up and down when switching. After the BJO, the athletes will move to their preloaded barbells for the first set of 10 Synchro Power Cleans. After completing the Synchro Power Cleans, the athletes will move to complete 20 Handstand Pushups, then move to complete 8 Synchro Power Cleans (the athletes can choose to use the same weight as before, or alter it up or down). After the SPC, the athletes will move to complete 50ft HS Walk/DB S2OH, then move to the final set of 6 SPC (again, the athletes can choose to use the same weight as before, or alter it up or down). Reminder that all reps must be completed in the time cap for the weight of the barbell to be counted.

Synchro Power Cleans - Athletes will pick up the barbell from the ground and bring it to front rack and stand up all of the way with elbows CLEARLY in front of the barbell. Athletes may lift at different tempo from their partner. Rep will be credited when both athletes are standing tall with barbell in front rack and elbows in front of barbell. Plates must be clipped for reps to count.

Box Jump Overs - athletes must jump off of two feet at the same time. A two foot landing is not required. Standing up all of the way is not required. Athletes may jump off or step off of their box to complete the rep. The rep is counted when both feet are on the ground on the opposite side of the box.

HSPU - Athletes will kick onto the wall with locked out elbows and only heels on the wall. Athletes will lower themselves until their head touches the abmat, then press back up to lockout with only heels on the wall. Kipping or strict is allowed.

Box Piked HSPU - Athletes will start with their knees on a box and arms locked out on the ground. Athletes will lower themselves until their head touches the mat and press to a lockout of the elbows and touch their nose to the side of the box jump box to show that they’re stacked in line with their arms.

Dumbbell Shoulder to Overhead - Athletes will take their dumbbells from touching their shoulders and press them overhead in any style until they’re locked out overhead with their hips and knees also locked out to finish the rep.

Handstand Walk - the athlete will kick up into a handstand with both hands behind the tape line and walk until they accumulate 25 feet and both hands are past the tape line. There is no requirement to go unbroken or minimum distance before switching athletes. If an athlete comes down within the 25ft length, the judge will place their foot as a marker for the athlete to kick back up to continue. 

AMRAP 8
20 Synchro Toes to Bar (Sc=15 Synchro Hanging Knee Raises)
15 Cal Echo Bike
10 Synchro Single Dumbbell Devils Press (Rx=70/50lbs, Int/M=50/35lbs, Sc=35/20lbs)

-Athletes will start in their starting box and at the call of 3,2,1 GO will move to the competition floor and start their workout with 20 synchro gymnastics. Athletes will have several rig spaces to choose from and can use any of them for their gymnastics movements. Synchronization for the T2B/HNR just needs to occur at the top of the rep

-After the 20 rig movements are done, athletes will progress to the Echo bike and working one at a time accumulate 15 cals. Bikes do not need to be reset each round. Rollover cals may be used for the next round, but only count toward your score if the athlete is actually on the bike

-After completing the 15 bike cals, athletes will move to the dumbbells and complete 10 synchro dumbbell devils press. Synchronization just needs to occur at the top of the rep. Athletes can lay down and get up at different tempos and use whichever hand they'd like to get the dumbbell overhead. If one athlete finishes before the other, they can just wait until their partner finishes their rep. Athletes don't need to alternate hands or be using the same hand as their partner, but they can if they'd like.