Cupid’s Throwdown - Volume III

50 First Dates

50 Hang DB Snatch (synchro)

50 Goblet Squats (synchro)

50 DB Box Step overs 

50 Goblet Squats (synchro)

50 Hang DB Snatch (synchro)

*DB Weights

Rx: 1x50/35lbs (24" box)

Masters: 1x40/30lbs (20" box)

Scaled: 1x35/25lbs (20" box)

Flow:

Both Athletes will begin this workout standing over their designated dumbbell facing eachother. Once given the signal, athetes begin with their 50 synchro DB snatches. After all reps are completed they will perform their synchro goblet squats. The stepovers are the only movement that is not synchro, athletes must complete in alternating fashion (25 each). No tagging is required but the working athlete must get both feet on the floor before their eammate can start their rep. After all stepovers are complete both athletes return to their starting spots to complete the remaining work of goblets squats and snatches. Upon completion of the last rep the team will receive a time for their final score. If all the time cap is reached first then the number of completed reps will be the final score. There are no tie breaks for this workout.

Standards: 

DB Snatch- The movement begins with the DB resting on the ground, in one fluid movement the DB gets swung overhead into a full lockout. The rep is completed when BOTH athletes reach the full lockout position, it is ok for one athlete to wait for the other. There is no requirement to switch hands. Athletes must control the DB down to the ground the entire way, dropping from any height will result in a no-rep. 

Goblet Squats- During this movement athletes will hold the DB in a goblet style front rack either vertical or horizontal. Resting on the shoulder in any way is not allowed. In order to receive credit both athletes must pass through a full depth squat and finish standing tall with the hips extended. When both athletes have reached the finish position the rep will be counted. If a break is neded the DB must be controlled to the ground the entire way, dropping from any height will result in a no-rep.

DB Box Step overs- One at a time athletes will step up and over the box with their designated DB. Both feet must make contact on the top of the box and the DB may be held in any manner so long as it is not rested on the leg during the step over. If a break is neded the DB must be controlled to the ground the entire way, dropping from any height will result in a no-rep.

Workout Variations:

Masters- Box @ 20" // DB @1x40/30 lbs. 

Scaled- Box @20" // DB @1x35/25 lbs. 

30 cal ski

30 bar muscle ups

30 kb clean and jerk

Hit and Run

800m Team Run

-right into-

4 alt. Rounds

40 Drag Rope Double Unders

20 Handstand Pushups

20 Drag Rope Double Unders

Flow:

Athletes will be lined up outside at their designated markers. On the go athletes will complete 800m of running before heading inside to their lanes. Once both athletes have made it to the lane they alternate between full rounds of jump rope and HSPU. The working athlete must return to the designated waiting area before their teammate can begin the next round. Upon completion of the final rep of Jump Rope the team will be given a time score. If the time cap is reached, teams will receive a score of total completed reps.

Movement Standards: Athletes are not require to run at the same pace as their partner. Athletes will use the provided Rx Smart Gear Jump Ropes unless they bring their own. Any variation of single unders will be permitted so long the rope is rotating forward. HSPU will be to a CrossFit standard 30" tape line that is 10" from the base of the wall. 

Workout Variations: 

Masters- 2 rounds 40-40 singles + 2 rounds 20-20 doubles // wall walks

Scaled- 4 rounds 40-40 single unders // wall walks

"Romeo & Juliet"

40 cal echo

8 Rounds

     •10 T2B + 5 C2B

     •1 Barbell set @135/95*

40 cal echo 

*Barbell Variations*

5 Sq. snatch -or- 10 Clean -or- 20 Deadlift

Flow: Athletes will start at their staging position underneath the pullup bar. After the "Go" call one athlete may start biking, each athlete must log a minimum of 10 cals but may switch at any time. The team then moves to 8 rounds of gymnastics and barbell. The gymnastics reps are not required to complete unbroken. For the barbell, athletes will have a choice of which movement to perform: 5 squat snatch -or- 10 cleans -or- 20 deadlifts. You can change from round to round as you see fit just not in the middle of a set. Once the 8 rounds are completed one athlete will begin the bookend set of echo calories. Each athlete must complete a minimum of 10 calories but may switch as many times as they want. The total time will be the teams score, if the time cap of 16:00 is reached before completion the team will receive a total reps score.

Movement Standards:

During toes to bar, both feet must make contact with the bar a the same time and between the hands. Gymnastics grips without a dowel are allowed and any grip orientation will bew permitted. For chest to bar pullups, the upper part of the torso must make physical contact with the bar while the chin is higher than the bar. The complex is not required to be done unbroken and athletes may share reps as they see fit.

For the barbell all movements begin on the ground and must make contact between every rep. All divisions will have options to squat snatch which require the bar overhead while acheiving a full depth squat, hips below the knees and finishes standing tall with the bar still in lockout. Split/power snatches + a squat are not allowed for this variation. Cleans can be done with a squat or power and finish standing tall with the bar in front rack and a big focus on geting those elbows through at the top to avoid a no rep. Deadlifts will require more reps due to the shorteneed range of motion and reps will be credited when the athlete is in full knee/hip extension with the shoulders at or behind the bar. 

1RM Thruster Ladder

Male Options

A- 95-115-135-155-175-185-195-205-215-225 lbs.

B- 135-155-175-195-215-235-245-255-265-275 lbs.

Female Options

A- 65-75-85-95-105-115-125-135-145-155 lbs.

B- 95-115-125-135-145-155-165-175-185-195 lbs.

Flow: Athletes must choose between one of the two ladder options. Starting at the first weight athletes will move through the ladder one bar at a time performing one thruster from the floor until they can not complete the lift. During the "work" phase of the interval athlete may take as many attempts as they want to complete the lift. As long as the bar is off the ground by the end of the interval they may still get credit for a good rep. Teammates will take their highest completed thruster and add them together for a total combined score. 

Standards: All divisions will have the same standard for this lift. Any stlye of clean will be allowed, including a cluster variation. Once the athlete reaches full depth they must then thrust the bar overheaed in one fluid movement. The completion of this movement will have bar locked out overhead with hips and knees fully extended. . The judge will give the down signal which signifies a good rep! Any redip or major step forward during the press will result in a no-rep! Dropping the bar before the singal will result in a no-rep.