Nightmare Before Christmas
JOIN US FOR OUR THIRD ANNUAL
Saturday Dec 5, 2020
ALL PROCEEDS BENEFIT:
M/M - F/F
Teams of 2
Rx - Masters - Scaled
Partners alternate full rounds of:
4 Back Squats (RX: 185/115) (M: 165/105) (S:135/95)
20M Shutte Sprint
Partner 1 begins with 4 Back Squats, racks bar, then runs 20M down, rings bell, then runs back.
Partner 1 then taps Partner 2 on the shoulder to begin squats and run. Continue for 6 minutes.
Partners may un-rack the bar before runner returns, but may not begin squatting until tapped on the shoulder.
Squats will come from a rack. Athletes must back out of the rack. Squats must start with the barbell in the back rack position with hips and knees fully extended. Athlete must proceed to full squat depth, hip crease below the top of the knee, and return to starting position for each rep.
**THIS IS OUR FLOATER WOD, YOU WILL HAVE UNTIL 2PM TO COMPLETE THIS AMRAP** The floater stations will be CLOSED at 2:01 pm ... Plan accordingly ...
8 Minutes Total:
Each partner will complete one round, follow the leader style, of:
30 Pull Ups (S: Jumping Pull Ups)
Then with remaining time AMRAP:
Hang Cleans (RX: 135/95) (M: 115/85) (S: 95/65)
Partner 1 begins on Pull Ups, once completed, P2 begins pull ups. Continue until both athletes have completed all movements in "first" portion once.
THEN, with remaining time, P1 & P2 alternate on one barbell to accumulate AMRAP of Hang Cleans.
If at any time during the AMRAP the barbell is dropped, BOTH ATHLETES must complete 3 Burpees before continuing.
Standard for Pull Ups for RX & Masters division will be full extension at the bottom, chin over bar at the top. Feet may not touch the ground at any point. Scaled division will perform Jumping Pull Ups. The top of the head must measure a minimum of 6" from the bottom of the bar in the standing position. Full extension at the bottom, chin over bar at the top must be maintained for all reps.
Kettlebell must reach a point, completely inverted over the top of the head for all reps.
YOU MUST BRING YOUR OWN ROPE FOR JUMP ROPES!
Hang Cleans will begin at a point below the waistline and above the knee. Barbell should finish in the front rack position at the shoulder, ELBOWS FORWARD THE BAR. Consecutive reps should maintain this standard.
Partners alternate full rounds of:
10 Box Jumps (RX: 30/24) (M: 24/20 - JUMPS)(S: 24/20 - STEP UPS)
10 DB Thrusters (RX: 50/35) (M & S: 35/20)
Partner 1 completes Row, Box Jumps and DB Thrusters. Partner 1 will continue to hold BOTH DBs off of the floor after finishing DB Thrusters. Partner 2 will then complete Row and Box Jumps, then take DBs from Partner 1 and complete DB Thrusters. DBs may be dropped for transition only.
Partners may NOT begin rowing until full round is completed by previous partner and DBs are in the hold position.
If DBs are dropped, all work must STOP until they are returned to a hold position.
Rower will be reset by judge for each round, feet may not leave the rower until counter crosses 250M.
Box Jumps: both feet must land completely on the top of the box and full extension must be demonstrated before returning to the floor (no bounding). You may jump up, then step down as long as your hands do not touch the box. Masters Division must perform Box Jumps, Scaled may do Step Ups.
DB Thrusters: DBs must begin touching the shoulders for every rep. Athlete will then proceed to a full squat, hip crease below the top of the knee, and finish with DBs in an overhead position with elbows, knees, and hips in full extension. REP STARTS WITH A FULL SQUAT FROM A STANDING POSITION AND ENDS IN FULL EXTENSION.
You may hold the DBs in any position off of the floor EXCEPT resting on the feet or thighs. Your hands MAY NOT leave the handles.
*** DUMBBELLS MAY NOT BE DROPPED OR THROWN FROM ANY HEIGHT. THERE WILL BE A 5 REP DEDUCTION WITHOUT WARNING FOR ANY VIOLATION OF THIS RULE. This is for the safety of our athletes, judges, and spectators.
You will have 14 total minutes:
Partner 1: 5 Minutes to demonstrate a 3 Rep Shoulder to Overhead
Partner 2: 5 Minutes to demonstrate a 3 Rep Shoulder to Overhead
Rest 2 Minutes ... Then ...
2 Minutes to accumulate AMRAP between both partners:
Deadlift (RX: 225/155) (M: 185/115) (S: 135/95)
Partner 1 will have 5 minutes to demonstrate their heaviest 3 rep S2OH. Partner 2 will then have 5 minutes to demonstrate their heaviest 3 rep S2OH. Bar will start on a rack. Athlete will unrack bar and begin from either the front or back rack position. Full extension of the arms must be demonstrated throughout all 3 unbroken reps. Bar must also TOUCH THE SHOULDER between each rep. Partners may assist loading/unloading the bar.
Both partners will rest 2 minutes.
On the 12 minute mark, both athletes will alternate on ONE BAR to accumulate AMRAP deadlift. Athletes may grip any way they choose. Bar begins on the floor and is stood up into a position in which BOTH THE KNEES AND HIPS ARE IN FULL EXTENSION. Both bumpers must touch the floor between each rep.