CrossFit TMA Spring Fling

**You - Go - I - Go - Round for Round**

Both athletes will start in front of the echo bike.

On the call of 3-2-1 GO, athlete 1 will run to the wall and commence their first round of allocated repetitions of: HSPU - Wall Walks - L-Sit DB Press into BMU - Burpee Pull Ups - Burpees and Echo Bike calories. Athlete 2 must remain at the start position until athlete 2 has completed their calories.

Once athlete 1 has completed their allocated calories, then athlete 2 may start their first round of require repetitions.

This will continue until both athlete 1 and athlete 2 have completed all 3 rounds of their allocated repetitions.

A tie break time will be recorded at the completion of athlete 2 first round echo bike calories. 

Advanced: Handstand Push Ups (kipping or strict) + Bar Muscle Ups + Calories

Advanced M/M: 7-7-10 + 5-5-10 + 3-3-10

Advanced F/F: 7-7-7 + 5-5-7 + 3-3-7

Intermediate / Masters 45+: Wall Walks + Burpee Pull Ups + Calories

Intermediate / Masters 45+ M/M: 5-5-9 + 3/3/9 + 1/1/9

Intermediate / Masters 45+ F/F: 5-5-6 + 3/3/6 + 1/1/6

Beginners / Masters 55+: L-Sit DB Press + Burpees + Calories

Beginners / Masters 55+ M/M: 10/5/9 + 6/3/9 + 2/1/9

Beginners / Masters 55+ F/F: 10/5/6 + 6/3/6 + 2/1/6.

5min AMRAP - The workout starts with athlete 1 behind the barbell, standing tall with their hands behind their back. Athlete 2 will be standing behind the designated tape line.

At the call of 3-2-1 go, athlete 1 will commence one round of  'DT' 12 Deadlifts, 9 Hang Cleans and 6 Shoulder to Overhead. Once 1 round of DT is complete, athlete 1 will complete 6 x 7.5m shuttle runs, ensuring both feet go over the tape lines at each end of the shuttle.

Once athlete 1 has passed the designated tape line on their 6th rep, the tie break time will be recorded.

Athlete 2 will then comence their round of DT and 6 x 7.5m shuttle runs.

This will continue in the same fashion for the remainder of the 5-minutes.

Score is the most amount of reps completed at the 5min mark.

1 x 7.5m shuttle run = 1rep

You will then rest 2min and progress into Operation DT - Part B.

BARBELL WEIGHTS:

Advanced: 70/47.5kg

Intermediate: 45/30kg

Beginners: 35/25kg

Masters 45+: 45/30kg

Masters 55+: 35/25kg

5min TC:

The workout starts after the 2min of rest from PART A of Operation DT.

During the 2min rest between PART A and PART B athletes may pre-load and test the barbell (no lifts will be recorded during this time).

At the call of 3-2-1 GO, any athlete may commence the unbroken lifting complex of:

1 x Deadlift + 1 x Hang Clean + 1 x Front Squat + 1 x Shoulder to Overhead.

The deadlift will be taken from the floor into the hang position, finishing with both legs locked out.

The hang clean will be taken from the hang position (high hang to low hang is acceptable) the hang clean can be a power or squat. The rep finishes with the athlete standing tall with both legs locked out and the barbell at the shoulders.

The front squat starts with the barbell at the shoulders. The athlete will decend into a full squat with the hip crease going below the knee crease. The rep will be complete when the athlete returns to the start position.

The shoulder to overhead will start with the barbell at the shoulders and will finish with the barbell overhead, arms locked out and feet together under the hips. A strict press, push press, push jerk or split jerk is allowed.

The score is both athletes successful lift combined total score by the end of the 5min mark. There is no tiebreaker for this workout.

NOTE:

- The athlete may complete the complex after the 5min mark only IF the barbell has been taken off the floor prior to the completion of the 5min.

- No other part of the body, except the feet can touch the ground during the lift.

The workout starts with athlete 1 at the ski-erg with their hands behind their back and the monitor set to 0. Athlete 2 may be standing in their lane. On the call of 3-2-1 Go, athlete 1 will comence the ski-erg calories.

Once the 21calories have been complete both athletes will advance to the Thrusters where they will complete 21 synchro reps. (Synchro is at the top of the movement with legs, elbows and arms locked out with the barbell above head).

Once the 21 thrusters have been complete, both athletes will advance to the 21 x T2B, shared anyhow.

Once the round of 21 Calories, Thursters and T2B have been complete, the above process will repeat for the 15reps and 9reps.

At the completion of the 9 T2B time will be taken and that will be your score.

For any reps remaining after the 10min, you will get a 1sec penatly per rep.

NOTE - Subsitute for T2B below:

*Intermediate / Masters 45+ - you will complete knee raises instead of T2B.

*Beginners / Masters 55+ you will complete sit ups instead of T2B. You may use an abb mat for your lower back support if desired.

The workout will start with athlete 1 sitting on the rower with their hands behind their back. The monitor will be set to zero. Athlete 2 may be standing behind the rower.

On the call of 3-2-1 Go, athlete 1 will commence rowing, switching with athlete 2 when desired. Once the monitor has reached the allocated calories, the athletes will advance to the wall balls. 10ft for the males and 9ft for the ladies. *Wall ball thrusters for the Beginners and Masters 55+.

Once the wall balls have been completed the athletes will advance to the Alternating DB snatch. *Hang snatch for Beginners and Masters 55+.

Once the allocated reps have been completed the athletes will then advance to the Box Jump Overs. *Step overs for Beginners & Masters 55+.

Please note the athletes MUST step down off the box. Rebounding is NOT allowed (this is for your safety).

Once the allocated box jump overs are complete, the athletes will advance to the DBs and complete, Dual DB Devil Press.

Total time will be taken at the completion of the last Devil Press rep.

Note:

- Athletes can share the calories and reps however they please.

- There is no minimum requirement.

- There is no tie break time.

- Any reps remaining after the time cap will be allocated as 1sec per rep.