2024 AP Games “Don’t Let Go”

“Don’t Let Go”

For time (9:00 Cap)
45 Toes to bar (Athlete A)
30 3-Way Synchro DB Snatch
30 Toes to bar (Athlete B)
30 3-Way Synchro DB Snatch
15 Toes to bar (Athlete C)
30 3-Way Synchro DB Snatch

*While TTB is being performed, one teammate is hanging from the pullup bar, and one teammate is holding 2 DBs in a farmer carry hold

Scaling:

Elite and Rx: As above, 50/35 DBs
Masters: 30-20-10 Toes to Bar, 40/25 DBs
Intermediate: 45-30-15 Situps, 35/20 DBs

Flow:

At the start of the workout, Teammate A will begin with the first set of toes to bar. Teammates B and C will be hanging from the pullup and holding two DBs in a farmer carry hold, respectively. At the completion of the 45 toes to bar, all three athletes will move to their DBs and perform their 3 way synchronized DB snatches with the sync being at the top. After the DB snatches, Teammate B will move to the pullup bar to perform their toes to bar, while Teammates C and A will hang from the pull up bar and hold the Dbs in a farmer’s carry. Then they will all move to the DB snatches again. And lastly, Teammate C will move to the pullup bar to perform their TTB while Teammates A and B hang and hold. They will then move to their final set of DB Snatches. The workout is complete after the final set of snatches or when the time cap is hit.

Notes:

Intermediate will still have someone hanging from the bar while situps are being performed.

Standards:

Standards are consistent with the CrossFit Open standards. Toes to bar start in full extension with the heels breaking the vertical plane of the pullup bar the bottom and both toes making contact with the bar at the top of the rep. The situps will be a standard ab mat situp with the hands making contact with the ground behind the head and then making contact with the ground in front of the feet. The DB snatch starts with BOTH heads of the DB on the ground and finishes with the arm locked out on top of the body with knees, hips and elbows fully extended. The DB snatches are alternating, and the synchronization is at the top of the rep. For the holds, and style of hanging from the bar is allowed as long as the feet are off the ground. The farmer carry is a standard hold, with no part of the db resting on the body.