PAINKLLR VENICE BEACH 2024

Heat times will be sent out prior to the event. Athletes are responsible in reporting to the starting zones at the correct times. Arrive 10 minutes before your start time to ensure you do not miss your heat. 

The course structure consist of 4 tasks. Task #1 and Task #2 are done back to back on the handball courts and you will have 25 minutes to complete these 2 tasks. If athletes reach that 25 minute time cap, they are given a mandatory 15 minute recovery time to get you transitioned to task 3. If task #1 and task #2 are complete within the time cap, you will get extra rest including the mandatory 15 minutes of rest before starting task #3. All athletes in your heat will begin task 3 at the same time. 

Task 3 will begin exactly 40 minutes after the start of task #1. Task #3 and Task #4 will be done back to back on the sand courts. You will have 20 minutes to complete task #3 and Task #4. Your score will be total accumulated time of task #1, task #2, task #3 and task #4 not including your resting time. 

COURSE EXPLANATION VIDEO

TASK #1 

TASK 1 EXPLANATION VIDEO

60 WB shots ‘buy in’
-600 (total) ft sled push & pull
(50 ft sled Push followed by 50 ft sled pull)
-30 wall-ball situp to target ‘buy-out’

Sled Weight
M - 225 / F - 135 (Fitness Open)

M - 315 / F- 225 (Fitness Pro)

225 Sled (Fitness Mixed Teams) 

Wall Ball Weight
M - 14 / F - 12 (Fitness Open)

M - 20 / F - 14 (Fitness Pro)

14  (Fitness Mixed Teams) 

Standards and notes:

Reps can be split however athletes choose. 

Wall Balls - Hip crease must pass below parallel and wall ball must hit the target for the rep to count. 

Sled push / pull - These will be broken into 50 ft increments (50ft push / 50 ft pull). Only one athelte can be working at a time, the other athlete must stay behind at the starting zone. Whichever athlete starts the push, that athlete must complete the pull. For the sled pull - Athletes MUST stay facing the sled, pulling the straps back into each loading zone. The entire sled body must make its way inside and outside of each start/end zone before moving the sled the other way. Once one athelte completes the 100 total accumulated push/pull distance the other athlete can tap in.

Wall Ball sit ups to target - There will be 2 points of contact, when you roll back the ball must touch the floor behind your head, once your roll back up and toss the ball, it must hit the target for the rep to be counted. 

Task #2

TASK 2 EXPLANATION VIDEO 
40 cal ROW
20 YBELL cleans
20 YBELL push press
———>YBELL lunge (50ft out to turn-around)
@ turn-around complete:
20 YBELL cleans
20 YBELL push press
———>YBELL lunge (50 ft back to rower)
20 YBELL cleans
20 YBELL push press
40 cal ROW

Y Bell Weight
M - 14 kg / F - 10 kg (Fitness Open)

M - 20 kg / F- 14kg (Fitness Pro)

M - 14 kg (Mixed Teams)

Standards and notes:

Reps can be split however athletes choose. 

Athletes will have 1 time to set their damper at the start and will not be able to adjust for the remainder of that task. 

Y Bell Clean - Athletes can use handles however they choose (Inner handles our outer handles) Athletes must touch both Y Bells to the ground at the bottom of the rep, both Y bells must touch the shoulder and athlete must stand all the way at the top at full extension for the rep to count. 

Y Bell Push Press - Atheltes will bring the Y Bell to your shoulders, dip and drive with your legs, locking out the arms at full extension over head driving the head through the shoulders for the rep to count. 

Front Rack Lunge - Y Bells must be racked on athlete's shoulders at the start of the rep. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.

Task # 3

TASK 3 EXPLANATION VIDEO

Athletes complete 5 loaded down and backs followed by 20 back squats (total/combined) sharing work and loaded run as necessary. Partners must coordinate sandbag pass offs without the bag touching the ground from start to finish.

Loaded lengths will be approx 80-90ft

Power Bag Weights
M - 30 lbs / F - 20 lbs (Fitness Open)

M - 40 lbs / F- 30 lbs (Fitness Pro)

M - 30 lbs (Mixed Teams) 

Standards and notes:

Reps can be split however athletes choose. 

Athletes must do the down and backs without the bag touching the ground. While one athlete is doing their down and back, the other athlete must remain at the start behind the barrier. Once the athlete completes their down and back, they will transfer the bag over and hop over the barrier. Either athlete may chip away at the back squats once both athletes are on the starting side of the barrier. The sandbag may not touch the ground at any time. 

Loaded Runs: Can be held however athlete decides as long as it is on athlete's shoulders

Sandbag Squats: Bag will start on the athletes back. While squatting, hip crease must pass below parallel. Athlete's must stand all the way at the top at full extension for the rep to count. 

Task #4

TASK 4 VIDEO EXPLANATION

2k ski-dyne for time
While Athlete A Accumulates distance on the ski
Athlete B must complete 40 FOOT burpee broad jump (20FEET out & 20FEET back)-before swapping onto the ski-erg;
Athlete A will then complete the mandatory 40 ft burpee broad jump, while Athlete B skis.
Players will continue to oscillate between distance accumulation on the ski & burpee broad jumps down and back until 2k is completed.

Standards and notes:

Athlete's have one chance to set their damper at the start of the workout. 

Burepee broad jump: Chest to ground and 2 feet take off. Distance cleared for the jump is up to the athlete. 

WORKOUT UPDATE! (8/5)

Task 1: 10 Minutes

7 Min CAP

Partner A: 35 Ft Back Rack Lunge + 5 Power Cleans + 5 Front Squat + 5 Push Jerks

Partner B: 35 Ft Back Rack Lunge + 5 Power Cleans + 5 Front Squat + 5 Push Jerks

Partner A: 35ft OH Walking Lunge + 5 Sandbag over the Shoulder & 5 SB Front Squats

Partner B: 35ft OH Walking Lunge + 5 Sandbag over the Shoulder & 5 SB Front Squats

Partner A: 35ft Front Rack Lunge 

Partner B: 35ft Front Rack Lunge 

Partner A & Partner B complete 10 Rounds of Macho Man.

1 Athlete working at a time. 1 Round = 1 Power Clean + 1 FS + 1 Push Jerk

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1 Min rest

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At the 8:00 Mark athletes with have 2 min to complete AMRAP of TBA

All workouts programmed by Crossfit Muse

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This workout has a 7 minute cap. One athlete will work at a time. This workout has 2 scores. 

Each partner will complete the exercises one at a time while their partner rests.

Back Rack Lunge - Each lunge begins with the barbell in the back-rack position on the shoulders, with the feet together and hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.

Power Clean - The barbell begins on the ground. Touch and go is permitted. No bouncing.The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar

Front Squat - The workout starts with the barbell on the ground. The rep begins from the top, with knees and hips extended and barbell on the shoulders. A squat clean is allowed for the first repetition. The barbell must be held on the shoulders. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Push Jerks - Begin the push jerk exercise by grabbing a barbell and clean or power clean to the front rack position. Bend your knees before pushing your feet into the floor, using the upward momentum to lift the barbell until your elbows are at a full extension. Catch the load overhead with your lower body in a partial squat position. The barbell should finish slightly behind your ears with your arms locked out overhead. 

Sandbag Cleans - The sandbag begins on the ground and must be lifted to the shoulder, then passed over the shoulder. With the sandbag at the shoulder, the hips and knees must reach full extension. 

Sandbag Front Squat - Hands must be around the bag and NOT cradling underneath. At the bottom of the squat, the crease of the athlete's hip must be clearly below the top of the knees. The rep is credited when the athlete's hips and knees reach full extension while the sandbag is in front of the chest.

WORKOUT UPDATE (8/5): AMRAP WILL BE ANNOUNCE DURING ATHLETE BRIEFING

After your 1 minute rest from PT A, you will complete: 

AMRAP 2 MIN MAX TBA
 

All workouts programmed by Crossfit Muse
 
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TASK 2

(12 Min Time Cap)

6 Rounds for time 
 
15 worm thrusters (FACING EACHOTHER) 
35ft Unbroken Handstand Walk 
15 / 12 CAL C2 Bike @ Damper 10
 
RX 
12 Worm Thrusters (FACING EACHOTHER) 
HSW - 5ft increments
15/12 CAL Bike @ Damper 7
 
Scaled
10 Worm Thrusters (FACING EACHOTHER) 
35ft Bear Crawl
15/12 CAL C2 Bike @ Damper 5
 
Elite: 150/130 - 15 Thrusters
RX: 150/130 - 12 Thrusters
Scaled: 150/130 - 10 Thrusters

All workouts programmed by Crossfit Muse

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This workout has a 12 minute cap.

Athletes will begin with their worm thrusters, athletes MUST be FACING one another. Once their reps are complete, athletes must progress their worm into the designated area. Athlete B will stay at the worm. 

Athlete A will begin their 35 ft handstand walk down to their bike. Once they complete their walk, Athlete A will then complete their calories on their bike (Damper settings are  adjusted based on your division). Athlete A will then run back to the worm to meet Athlete B. Athletes will chip away at their thruster reps. Once complete, Athlete A will stay with the worm, Athletes B will then go into their 35 ft handstand walk followed by their calories on the bike. Athlete’s will do this for 6 rounds total. On the 6th round, athlete's must cross the finish line together for their final time. 

Worm Facing Thrusters: Athlete’s must start facing each other and continue to face each other throughout the movement. Each rep starts with the worm on both athlete’s shoulders with the worm on the same side shoulder. The athlete then lowers to the bottom of the squat, with both athletes meeting with hip crease below the knees at the same time.They then move to full lockout at the top of the squat and pass the worm overhead to the opposite shoulder. As the worm passes overhead, both athletes must be fully locked out at the knees and hip. The rep is credited when the worm lands on the opposite shoulder. 

Handstand Walk: Athlete’s begin the walk behind the marked line. You must walk forward and when kicking up, the hands including fingers must be placed on the ground BEHIND the line. Place the hands or fingers on or over the line while kicking up will constitute a no rep. Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before the feet touch the ground. If at any time the athlete comes down from their hands before finishing the length depending on their division, they must repeat the entire length. 

Bear Crawl: The bear crawl begins with both hands (entire hand, including palm and fingers) and feet on the ground behind the marked line. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and keep the hips in line with, or higher than, their head so they are supporting some body weight with their arms. The athlete must walk forward.If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, the athlete must restart from behind the start of the 5-foot section. Athletes must completely cross the 5-foot marker with both hands and feet for the full rep to count. 

Workout 3

(14 Minute Cap) - Total Time

0:00 - 7:00

Partner A

Sandbag Bear Hug Carry

Rd 1: 300ft | Rd2: 200ft | Rd3: 100

Sled

150ft - 100ft - 50ft

Rd 1: Push + Pull + Push | Rd2: Pull + Push | Rd3: Pull

 
Partner B:
21-15 - 9
KB Snatches
Lateral Burpees over KB

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7:00 - 14:00

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Partner A
21-15 - 9
KB Snatches
Lateral Burpees over KB

Partner B

Sandbag Bear Hug Carry

Rd 1: 300ft | Rd2: 200ft | Rd3: 100

Sled

150ft - 100ft - 50ft

Rd 1: Push + Pull + Push | Rd2: Pull + Push | Rd3: Pull

Elite: 270/225# (sled) - 72/53# (KB) - 150/100# (Sandbag)
Rx: 225/180# & 53/35# & 150/100#
Scaled: 180/135# & 44/26 & 100/75#

All workouts programmed by Crossfit Muse

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This workout has a 14 minute cap. Both athletes will be working at the same time. 

Your score will be the total time between you and your partner for both Part A & Part B. 

At the countdown of 3, 2, 1 - Athlete A will begin on Part A while Athlete B will begin to chip away at Part B. Both athletes have 7 minutes to complete their first section. At the 7 minute mark, athletes will swap workouts and have 7 minutes to complete their second section. If athletes complete their first section before the 7 minutes, they will rest until the 7 minute mark comes up.

For the sled portion: round 1 - athletes will begin by pushing the sled, pulling then pushing. For round 2 - athletes will only pull then push the sled. For round 3 - athletes will just need to pull the sled. 

Sandbag bear hug carry: Hands must be around the bag and NOT cradling underneath.

Sled push: Stand facing it at arm's length. Grip each bar on the sled, either with your arms straight or elbows flexed. At each end length the entire sled must pass each marked line before continuing your next movement.

Sled pull:For the sled pull, athlete’s must be facing the sled, with one strap in each hand but can pull it however they see fit. The entire sled must pass the marked line for the rep to count and for the athlete to move onto the next movement. 

KB Snatches: The Kettlebell begins on the ground. The athlete may swing the Kettlebell between the legs or lift it straight from the floor in one continuous motion into the overhead position with the arm fully extended. The Kettlebell must move in one continuous motion, not touching any part of the body to the overhead position. Either a Muscle Snatch or Power Snatch are permitted. The non-working arm may not touch any part of the athlete or Kettlebell for a rep to count. Control in the Overhead Position must be achieved for the rep to count. Legs, Hips, Shoulder and Arm must be fully extended with the Kettlebell being held directly overhead.

Lateral Burpee Over KB: Start on one side of the KB. Athlete’s will begin the burpee with the chest and thighs touching the floor at the bottom of each rep. Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted. Jump over the KB (both feet must be off the ground). A two-foot take-off and both feet must clear the top of the KB. The rep is credited when both feet are on the opposite side of the dumbbell.