Crusader Series Individual - Battle in the North

Elite: For Time 

750/675m row 

20 hand release push ups 

7/7 KB hang snatch 

30 goblet squats 

500/450m row 

20 hand release push ups 

7/7 KB hang snatch 

20 goblet squats 

250/225m row 

20 hand release push ups 

7/7 KB hang snatch 

10 goblet squats 

Time cap 15:00 

Kettlebell @32/24kg 

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Flow: Athletes will begin the workout strapped into the rower with the monitors set to zero. At 3-2-1 go, athletes will begin to row the required distances. Once the complete the distance, they will move forward and complete all the kettlebell hang snatches on 1 arm before swapping to complete all reps on the other. Once all the hang snatches are performed, the athlete will transition the kettlebell to the goblet position and perform the required amount of goblet squats. This will be a repetitive pattern for 3 descending sets according to the rep scheme.

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RX/Masters: For Time 

750/675m row 

15 hand release push ups 

7/7 KB hang snatch 

21 goblet squats 

500/450m row 

15 hand release push ups 

7/7 KB hang snatch 

15 goblet squats 

250/225m row 

15 hand release push ups 

7/7 KB hang snatch 

9 goblet squats 

Time cap 15:00 

Kettlebell @24/16kg 

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Intermediate: For Time 

600/540m row 

10 hand release push ups 

7/7 KB hang snatch 

21 goblet squats 

450/400m row 

10 hand release push ups 

7/7 KB hang snatch 

15 goblet squats 

250/225m row 

10 hand release push ups 

7/7 KB hang snatch 

9 goblet squats 

Time cap 15:00 

Kettlebell @16/12kg 

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Beginner: For Time 

500/400m row 

5/5 KB hang snatch 

21 goblet squats 

375/340m row 

5/5 KB hang snatch 

15 goblet squats 

250/225m row 

5/5 KB hang snatch 

9 goblet squats 

Time cap 15:00 

Kettlebell @12/8kg 

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Flow: Athletes will begin the workout strapped into the rower with the monitors set to zero. At 3-2-1 go, athletes will begin to row the required distances. Once the complete the distance, they will move forward and complete all the kettlebell hang snatches on 1 arm before swapping to complete all reps on the other. Once all the hang snatches are performed, the athlete will transition the kettlebell to the goblet position and perform the required amount of goblet squats. This will be a repetitive pattern for 3 descending sets according to the rep scheme.

Elite: Event 2a / 2b - For Time / for reps 

200 double unders 

25/20 bar muscle ups 

20 DB devil’s press @22.5/15kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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RX/Master: Event 2a / 2b - For Time / for reps 

125 double unders 

15/10 bar muscle ups 

15 DB devil’s press @22.5/15kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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Intermediate: Event 2a / 2b - For Time / for reps 

200 single skips 

30 pull ups  

15 DB devil’s press @15/10kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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Beginners: Event 2a / 2b - For Time / for reps 

50 lateral line hop overs 

40 ring rows

15 DB devil’s press @10/5kg 

*line facing burpees 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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2 scores

Score 1 = for time on the 3 movements (if completed)

Score 2 = total burpee box jump overs accrued 

Flow: At 3-2-1 go, athletes will start standing with their ropes on the ground.. They will begin the workout with the skipping / line hop overs, completing the required rep scheme. Once athletes reach the 2 minute interval marker in the workout, they will have a 30 second window to push for max reps on the burpee box jump overs. This will be a repetitive pattern until the time completion in the workout. 

If an athlete gets through all the reps of the 3 movements given in the workout, then they will automatically gain that score for total time to that point (whatever is reading on the clock). If there is still time remaining on the clock, the athlete will complete the remaining time for max calories on the bike, adding to their current score on the bike. 

Here’s an example flow of the workout: 

- Athlete completes 99 double unders  at the first 2 minute window. 

- Athlete performs 6 burpee box jump overs and gains 6 reps in the 30 second window. 

- Athlete completes the remaining double unders, moves forward and gets 5 bar muscle ups in the second 2 minute window (4:30 at this point) 

- Athlete returns to the burpee box jump overs for another 30 second window and gains 7 reps (new current total 13)

- Athlete goes back to the bar muscle ups and gets the remaining BMU reps in the 3rd 2 minute window (7:00 at this point) 

- Athlete returns to the burpee box jump overs in the 30 second window (new current total 19) 

- Athlete now heads to the devil’s press and gets 12 reps in the 4th 2:00 window (9:30 at this point) 

- Athlete heads to the burpee box jump overs for the final compulsory interval and gets 7 calories (new current total 26) 

- Athlete finally heads back to the devil’s press with only 2 minutes remaining in the workout. Athlete completes 8 reps in 1:10, leaving 50 seconds of time before the time cap. The athlete will be scored a score for time on completion of all exercise reps, and now have a final 50 seconds to add to their total BBJO score. Athlete scores 12 reps in this time frame giving them a new current total of reps. 

Score 1 = 11:10 

Score 2: 38 burpee box jump overs 

Elite: Event 2a / 2b - For Time / for reps 

200 double unders 

25/20 bar muscle ups 

20 DB devil’s press @22.5/15kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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RX/Master: Event 2a / 2b - For Time / for reps 

125 double unders 

15/10 bar muscle ups 

15 DB devil’s press @22.5/15kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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Intermediate: Event 2a / 2b - For Time / for reps 

200 single skips 

30 pull ups  

15 DB devil’s press @15/10kg 

*Burpee box jump overs @24/20” 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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Beginners: Event 2a / 2b - For Time / for reps 

50 lateral line hop overs 

40 ring rows

15 DB devil’s press @10/5kg 

*line facing burpees 

Every 2:00, perform 30 seconds on the burpee box jump overs. If you complete all the designated work before the time cap, spend the remaining time on the burpee box jump overs and continue to add reps. 

Time cap 12:00

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2 scores

Score 1 = for time on the 3 movements (if completed)

Score 2 = total burpee box jump overs accrued 

Flow: At 3-2-1 go, athletes will start standing with their ropes on the ground.. They will begin the workout with the skipping / line hop overs, completing the required rep scheme. Once athletes reach the 2 minute interval marker in the workout, they will have a 30 second window to push for max reps on the burpee box jump overs. This will be a repetitive pattern until the time completion in the workout. 

If an athlete gets through all the reps of the 3 movements given in the workout, then they will automatically gain that score for total time to that point (whatever is reading on the clock). If there is still time remaining on the clock, the athlete will complete the remaining time for max calories on the bike, adding to their current score on the bike. 

Here’s an example flow of the workout: 

- Athlete completes 99 double unders  at the first 2 minute window. 

- Athlete performs 6 burpee box jump overs and gains 6 reps in the 30 second window. 

- Athlete completes the remaining double unders, moves forward and gets 5 bar muscle ups in the second 2 minute window (4:30 at this point) 

- Athlete returns to the burpee box jump overs for another 30 second window and gains 7 reps (new current total 13)

- Athlete goes back to the bar muscle ups and gets the remaining BMU reps in the 3rd 2 minute window (7:00 at this point) 

- Athlete returns to the burpee box jump overs in the 30 second window (new current total 19) 

- Athlete now heads to the devil’s press and gets 12 reps in the 4th 2:00 window (9:30 at this point) 

- Athlete heads to the burpee box jump overs for the final compulsory interval and gets 7 calories (new current total 26) 

- Athlete finally heads back to the devil’s press with only 2 minutes remaining in the workout. Athlete completes 8 reps in 1:10, leaving 50 seconds of time before the time cap. The athlete will be scored a score for time on completion of all exercise reps, and now have a final 50 seconds to add to their total BBJO score. Athlete scores 12 reps in this time frame giving them a new current total of reps. 

Score 1 = 11:10 

Score 2: 38 burpee box jump overs 

All Divisions: For Max Load

Set 1: 3 snatches 

Set 2: 2 snatches 

Set 3: 1 snatch

1:30 on / 1:30 off x 3 

Score is total weight added for all successful lifts 

*A muscle, power and squat snatch are all permitted. 

Flow: Half of the athletes on the floor will work in the first 1:30 section whilst the other half rest. At the completion of the 1:30 window, athletes will swap and this will happen for a total of 3 rotations each.

In the first set, athletes are required to make 3 successful lifts. They do not have to be touch and go BUT the athlete has to make the required amount of successful lifts per set. If an athlete makes 1 successful lift, misses their second attempt, but then makes 2 more successful lifts for a total of 3 reps (in the first set), this will reamin unsuccessful. The athlete will have to complete a 3rd lift (3 consecutive lifts), in order for the lift to be scored.

The athlete will be awarded the score equal to that on the barbell. If an athlete makes ⅔ lifts in the 1st set, then the athlete will be scored zero for that set only.

Athletes scores will be total value of all successful sets, with a full potential of getting 3 scores. You do not have to stay at the same weight, or even go up in weight. You may go down in weight should you choose to. You can also make a successful lift in a set and if you’re uncertain that you’ll make more - drop the weight down and perform more snatches, should it fit in the time allocation.

You would however have to repeat all reps from the beginning and that first hypothetical successful lift will now be discontinued. 

If you make 3 successful lifts inside 30 seconds and have 60 seconds remaining and decide you might want to do another 3 lifts at a higher load - you're more than welcome to do so. 

You can only have 1 scored (heaviest weight) per set, and they will become accumulated at the end of the event.  

For Max Reps 

2:00 on / 1:00 off x 4 sets 

*12x5m shuttle run buy-in per set 

Set 1: max reps toes-to-bar 

Set 2: max reps thrusters 

Set 3: max reps toes-to-bar 

Set 4: max reps thrusters 

Barbell Loads:

Elite @52.5/35kg 

RX/Masters @42.5/30kg 

Intermediate @35/25kg 

Beginner @20/15kg + abmat sit-ups to replace toes-to-bar

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Flow: Every set in this workout begins with a shuttle-run buy-in. Once you've finished the run, you will have the remaining time to accrue as many reps as possible between alternating sets of toes-to-bar and barbell thrusters. Your score will be total reps achieved added over the 4 sets. The run will not count for any reps and is only a buy-in prerequisite. 

AMRAP 6:00 

1-2-3-4-5 etc ascending ladder  

Wall walks

Clean and jerk 

Barbell Loads:

Elite @90/60kg

RX/Masters @70/50kg 

Intermediate @60/40kg 

Beginner @35/25kg + wall walks to open scaled standard