Central Coast Crash

RX TEAMS, FOR TIME, 16MIN TIME CAP 

30/24 Cal ski 

40 Burpee over bench 

30/24 Cal ski 

35 Synchro Toes to bar 

30/24 Cal ski 

30 Synchro Pull ups 

30/24 Cal ski 

15 Synchro Bar muscle ups 

SCALED TEAMS, FOR TIME, 16MIN TIME CAP

30/24 Cal ski 

40 Burpee over bench (Athletes may use hands to assist) 

30/24 Cal ski 

35 Hanging leg raises shared 

30/24 Cal ski 

30 Ring rows shared 

30/24 Cal ski 

15 Pull ups shared 

Workout flow: 

Both athletes will be standing in front of their skier, off the platform. At the count of 3,2,1 one athlete can start working on accumulating calories. Athletes can switch at any time. Once ALL calories are done they will both move onto the 40 burpees over the bench. RX TEAMS WILL NOT BE ALLOWED TO TOUCH THE BENCH AT ANYTIME. SCALED TEAMS MAY USE THEIR HANDS OR FEET TO ASSIST THEM IN GETTING FROM ONE SIDE OF THE BENCH TO THE OTHER. After 40 reps are accumulated, teams will return to the skier for another set of calories. Once completed, RX TEAMS WILL PERFORM 35 SYNCHRONIZED TOES TO BAR AND SCALED TEAMS WILL ACCUMULATE 35 HANGING LEG RAISES, ONE ATHLETE WORKING AT A TIME. After 35 reps are done, teams will return to the skier for another set of calories. Once completed, RX TEAMS WILL PERFORM 30 SYNCHRONIZED PULL UPS AND SCALED TEAMS WILL ACCUMULATE 30 RING ROWS, ONE ATHLETE WORKING AT A TIME. After 30 reps are done, teams will return to the skier for the last set of calories. This set of calories will be the tie breaker for the workout.  Once completed, RX TEAMS WILL PERFORM 15 SYNCHRONIZED BAR MUSCLE UPS AND SCALED TEAMS WILL ACCUMULATE 15 KIPPING PULL UPS. Once finished 1 athlete will need to run to the finish line, behind the skier, to recieve a final time for the workout. This workout will have a 16min time cap to complete. 

RX TEAMS, FOR TOTAL REPS & MAX WEIGHT 

3min on / :30 off x 3 sets 

300m run together

Max clean and jerks in remaining time! 

WEIGHTS 

Set 1: #185/125

Set 2: #215/145 

Set 3: #245/165 

Min 11:00-15:00 Find a 1 Rep Max Clean! 

SCALED TEAMS, FOR TOTAL REPS & MAX WEIGHT 

3min on / :30 off x 3 sets 

300m run together

Max clean and jerks in remaining time! 

WEIGHTS

Set 1: #115/65

Set 2: #145/85

Set 3: #175/105

Min 11:00-15:00 Find a 1 Rep Max Clean! 

Workout flow:

Both athletes will be standing in their designated lanes. At the count
of 3-2-1 both athletes will run out of the building. Once out on the run
course, both athletes will run around the designated cone placed at
the 300m mark. When returning to the gym athletes will run inside
and go around the black pull up rig. Once you run around the rig you
will then enter the rig from the far side and return to your lane. From
there, you and your partner will share whatever time you have
remaining accumulating as many clean and jerks as you can. All
athletes will face the crowd when lifting (west side of the gym).
Power clean, squat clean, or split clean plus a strict press, push press,
push jerk, or split jerk will all be accepted. Not accepted would be a
hang clean and/or a thruster. 

Once 3mins expires, athletes will rest/add weight to their bar for the
next round. They will repeat the same thing for the next 2 rounds. A minimum work requirement will be in order. The 300m run MUST be completed each round. 
At the end of the last round, athletes will start part B.

Part B: Athletes will have 4 mins to build to a 1 rep maximum effort
clean. Power, squat clean, or split clean will be allowed. Both athletes
can have as many attempts as they'd like. Your score will be
both athletes heaviest successful lift added together.
EX: Athlete 1: Successful lift at 200lbs. Failed attempt at 210lbs.
Athlete 2: Successful lift at 155lbs, Successful like at 175lbs, failed
lift at 180lbs. Score: 200lbs + 155lbs = 355 lb

This score is going to be both teammates heaviest successful lift combined to make 1 large number. 

TBD

100/80 Cals for time on the C2 bike split up anyhow.