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NOTES WOD #1: Score Total Reps. One partner will work at a time on the hang power cleans and wall balls. The reps will increase by 10 reps on the hang power clean and wall balls each round until time expires. A tie break will be recorded after teams complete the round of 20 reps.
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Wall Balls: This is a standard wall ball that will be performed individually to a 10/9’ target. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Hang Power Clean: A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from a full hang position and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar. There is no squat requirement. The Hang Clean can be from any hang position (e,g, high hang, mid hang, low hang, etc); however, athletes may not pass below the knee after the initial clean from the ground otherwise the hang clean will not count.
NOTES WOD #2: Score Total Time Part A + Part B. Partners will work individually on this workout beginning with the Echo Bike and progressing to the Deadlifts and Bar Facing Burpees. Teams will designate partner #1 to complete Part A and the opposite partner #2 to complete Part B for total time. Once Partner 1 completes Part A, a tie break time will be recorded, and Partner 2 will immediately begin Part B. The deadlift weight for Part A is 225/155, while Part B will be completed at 275/185. Teams may begin switching out the deadlift weight once Part A is complete.
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Deadlift: Each rep starts on the ground with hands just outside the knees (sumo deadlifts are not allowed). Arms must be straight throughout, no bouncing or picking the barbell up on the bounce prior to it settling to the floor. The rep will be credited when the hips and knees reach full extension with the head and shoulders behind the bar.
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Bar Facing Burpee: The bar facing burpees will follow the 2022 CrossFit Open standard and begin with athletes perpendicular to and facing the barbell. Review the Open standard by clicking on the above link. Please note, Rx athletes MUST clearly jump over the barbell and both feet must be off the ground as the athlete passes over the bar. Stepping over the bar will only be permitted for intermediate athletes. Touching the barbell on the jump or step-over is a “no rep” and the entire bar facing burpee must be repeated.
NOTES WOD #3: Score Completed Rounds + Reps of Part 2. Rx athletes will begin with the Synchronized OHS and Toes to Bar, completing 3 rounds, then move to the Synchronized OHS and Pull-ups completing as many rounds as possible in remaining time. The OHS, Toes to Bar, and Pull-ups will all follow open standards, but will also be synchronized between partners for the Rx division. The Intermediate division will perform synchronized Front Squats, Partner Med-Ball Sit-ups, and a dead hang hold in combination with the Pull-ups. A Tie Break score will be recorded after teams finish Part 1.
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Synchro Overhead Squats (Rx): Athletes will synchronize the overhead squats at the top of every rep with the hips, knees, and arms fully extended and the bar directly over the middle of the body. There is no synchronized requirement at the bottom of the rep. Both athletes will descend below parallel until the hip crease is clearly below the knee then stand to full extension with hips and knees fully extended, and head and shoulders in line vertically over the hips. If one athlete reaches the finish or top position ahead of the other, they must wait for their partner to synchronize at the top before beginning the next rep.
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Synchro Toes to Bar (Rx): Each rep starts with athletes in the hang position on the bar with arms fully extended and feet off the ground. The rep is credited when both partners’ feet come into contact with the bar at the same time at the top of the movement.
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Synchronized Pull-ups (Rx): Each rep starts with both athletes in the hang position on the bar with arms fully extended and feet off the ground. The rep is credited when both athletes reach a position with their chin breaking the horizontal plane of the top of the pull-up bar. Athletes must reach the top position at the same time. If one athlete reaches the top position ahead of the other, they may wait for their partner. Any style of pull-up or grip is permitted as long as the requirements are met.
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Synchro Front Squats (Int.): Athletes will synchronize the front squats at the top of every rep with the hips, knees, and arms fully extended and the bar held in a front rack position at the shoulders. Athletes may use a traditional front rack or cross the hands for the front rack as long as the bar is held in front of shoulders at or near shoulder height. There is no synchronized requirement at the bottom of the rep. Both athletes will descend below parallel until the hip crease is clearly below the knee then stand to full extension with hips and knees fully extended. If one athlete reaches the finish or top position ahead of the other, they must wait for their partner to synchronize at the top before beginning the next rep.
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Partner Med-Ball Sit-ups (Int.): Each rep starts with athletes in the seated position facing each other with an AbMat and one Partner with a Wall Ball. The Partner holding the wall ball will perform a sit-up, touching the wall ball to the ground just over top of their head. Partner 1 will then sit up and hand off the wall ball to Partner 2 for the next rep.
Pull-ups + Dead Hang Hold (Int): Each rep starts with both athletes in a dead hang position on the bar with arms fully extended and feet off the ground. One partner will perform pull-ups while the other partner continues to hold the dead hang position. The rep will be credited when one athlete's chin breaks the horizontal plane of the top of the pull-up bar and the other athlete is holding the dead hang position. Any style of pull-up or grip is permitted as long as the requirements are met.
NOTES FLOATER WOD: Score Time. Teams will have one (1) C2 Rower and can switch out at any time. There is no requirement to switch and a single athlete can row the entire 2k. There is also no limit to how many times team members can switch out on the rower. Teams can set their rower on a damper setting of 5 and above. Judges will set each rower on a 2K from the standard C2 workout list which will automatically provide an instant time upon completion.