Frost Fight 4

This will be the first part of a two part workout. In total 1A and 1B will be on a 20:00 running clock. Part 1A is listed below. At the conclusion of the final round of 1A part 1B will start and will run from minute 12:00 through 20:00. 

1A is “It’s a Trap”

8 alternating 1:30 rounds. 4 rounds each.
1 works/1 rests

Partner 1 performs:
8 Hang Power Snatches
30 DUs
Max Cal Echo Bike

Partner 2 performs:
10 Hang Power Cleans
30 DUs
Max Cal Echo Bike

Barbell Weight

Rx 135/95

Int/Masters 115/80

Scaled 95/65

Jump Rope Versions

Rx 30 DUs

Int/Masters 20 DUs

Scaled 45 SUs

*One partner Snatches every round, One partner Cleans every round.
*Score is total Calories

This will be the second part of a two part, two score workout. In total 1A and 1B will be on a 20:00 running clock. Part 1B is listed below. At the conclusion of the final round of 1A part 1B will start and will run from minute 12:00 through 20:00.

1B is “The Actual Trap”

8:00 to eatablish a heavy complex by both teammates. Complexes will vary by division.

One barbell. Both partners can work back and forth at the same time and take multiple attempts. Final complex must be completed before the clock expires

Rx/Intermediate/Masters
-Partner 1 - 1 Clean + 2 Front Squat + 1 Hang Clean
-Partner 2 - 1 Snatch + 1 Overhead Squat + 1 Hang Snatch
*the partner that did the HPS in 1A must do the Clean Complex and the partner that did the HPC in 1A
must do the Snatch Complex.

Scaled
-Both partners will do the Clean Complex

*Score is total weight of each partners heaviest successful complex

 
 
 



All reactions:
9Cassandra Hackworth, Mackenzie Miller and 7 others
 

Events 2A and 2B will run back to back.  15 min total clock.  From 0:00 to 10:00 will be a 10min AMRAP

All work may be broken up between partners except the DB Thrusters must be performed Syncro.

3 Box Get Overs

6 Synchro DB Thrusters

9 Toes to Bar

1+ Wall Walks (add 1 each round)

Rx 48/40 - 50s/35s - TTB - 10in WW

Inter/Masters 48/40 - 50/35 - TTB - 10in WW

Scaled 40/40 - 35/20 - HKR - 25in WW

Score is total reps

Immediately following the 10min AMRAP of Event 2 another 5min clock will begin to count down. In that 5min window teams must perform:

1000/900m Row For Time
with the remaining time AMRAP:
Rx - C2B Pull Ups
Int/Masters/Scaled - Pull Ups

Each rep of the gymnastics movement will subtract
1 sec from your row time.

-Switch in and out in the rower as many times as you wish, but there must be at least one switch (both partners must row at some point, no minimum meters for either however)

-Switch in and out as often as you like in the Pull Ups, but only one partner on the rig at a time.

-Score is Row Time minus your C2B/PullUps

Most Points Win

1:30 at each station with a 30-second transition. 

Break movements as you see fit. 1 partner works while 1 rests. 

Alternating DB Snatches (70/50)(Scaled - 50/35)

Burpee Box Jump Overs (30/24 inches) (Scaled - 24/20 inches)

SB Cleans to Shoulder (150/100)(Scaled -125/85)

Ring MU / Ring PU / Toes to Ring

The Floater workout, “The Rule of Two”, is 5 minutes to establish a 5 rep max Tandem Deadlift!

-Both partners on the same bar at the same time.-Bar can be loaded any way (equal on each side or weighted heavily on one and not the other).
-Clock starts with the bar empty.
-All reps must be complete by the end of the 5:00 clock