Virtual Victory Games - CrossFit COL

"Athlete's Choice"

As a team, you will need to strategize which two athlete's will complete Bert and which two athletes will complete Chad.

If you can't decide, flip a coin and hope for the best! 

Option 1:
“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Please note: If you are unable to run, you will be required to row 400m(Females) or 500m(Males)

Option 2:

“Chad”
For Time
1,000 Box Step-Ups (20 in)

*Please note: you do not need to do this weighted, however if you choose to perform Chad as prescribed (45lb backpack for males, 35lb backpack for females, both to a 20' box), you will be allowed to deduct 10 minutes from your completion time.

For example; Bob completes Chad in 57:32 wearing a 45lb backpack, therefore the time Bob submits to his captain will be 47:32.

"Death by..." 

Two athletes tackle Death by 10m Sprints
Two athletes tackle Death by Burpees.

Death by 10 meters: Mark off 10 Meters (30’) min 1 run 10 meters, min 2 run 2 lengths (up and back) min 3 run 3 lengths (up, back, up) continue this way until you can no longer achieve the number of lengths that coincides with the minute you are on.

Death by Burpees : Min 1 Perform 1 burpee, min 2 perform 2 burpees, min 3 perform 3 burpees, continue this way until you can no longer achieve the number of burpees that coincides with the minute you are on.

Score: 4 individual scores in repetitions

Score Help:

If you complete:

10 rounds = 55 reps

11 rounds = 66 reps

12 rounds = 78 reps

13 rounds = 91 reps

14 rounds = 105 reps

15 rounds = 120 reps

16 round = 136 reps

17 rounds = 153 reps

18 rounds = 171 reps

19 rounds = 190 reps 

20 rounds = 210 reps

Eg.

A1 is in his 15th minute and only finishes 9 lengths of 10m - score: 14 + 9 = 114 reps
A2 is in her 17th minute and only finishes 8 lengths of 10m - score: 16 + 8 = 144 reps
A3 is in her 14th minute and only finishes 5 burpees - score: 13 + 5 = 96 reps
A4 is in his 18th minute and only finishes 2 burpees - score: 17 + 2 = 155 reps

“It's a Virtual Team Effort”

Please note: This workout will have to be performed virtually (on ZOOM, instagram live, FaceTime etc.) or within a safe and socially distanced meeting point with one or all of your team members so that the two of you can rotate through rounds. Please watch the video for further clarification on this.

One pair completes:
AMRAP 12
20 Sit Ups
15 HR Push Ups

While the other pair completes:
AMRAP 12
20 Lateral Hops
15 Air Squats   

At the 12:00 there is a 1 minute rest. Both pairs will switch AMRAPS for the next 12 minutes. 

On a 25 min clock: Pair 1 completes as many rounds & reps as possible of 20 sit ups and 15 Hand release push-ups in 12 minutes while Pair 2 is completing as many rounds & reps as possible of 20 lateral hops over a line and 15 air squats.

For each of these AMRAPS, you and your partner will be working in a "You Go I Go" domain meaning you will complete one full round, while the other athlete rests and vice versa. 

At the 12:00, all athletes will have a 1 minute to record their score, rest and transition to the other AMRAP. At 13:00 pairs will complete the opposite AMRAP in the same manner.

At the end of the 25:00, each pair will have 2 scores, 1 for each AMRAP.

All 4 scores will need to be totaled together to form one score to submit.

Each round = 35 reps

“Century Mile”
4 Rounds for time:
400 meter run
25 Lunge, Lunge, Squat

Please note: If you are unable to run, you will be required to row 400m(Females) or 500m(Males)

For Time:
"Air Bud"
50 Burpees
100 Air Squats
50 Burpees

Have you ever wanted to run a Half Marathon? Well here's your chance to do so (kind of) as we complete the Virtual Relay Half Marathon.

Each athlete will be responsible for running 5.3km (5.274 to be exact)

Score will be recorded as one time (all 4 times totalled together).

Eg. If 4 athletes, complete the 5.3km with the following times; 22:36, 26:24, 24:55, 27:28 - their score would be 1:41:23

Please note: If you are unable to run, you will be required to row 5.3KM

ANNIE

50-40-30-20-10

Double Unders & Sit Ups

Each athlete will perform Annie for time. Each athlete will complete 50 double unders or lateral hops, then 50 sit ups, then 40 double unders and 40 sit ups and so on until the athlete completes the last 10 sit ups.

Prescribed - Double Unders

Scaled - Lateral Hops