Nepean CrossFit Lockdown Games

5 rounds for time of:
10 Burpees
15 Sit-ups
20 Jumping Air Squats

Design your own Blue Dinosaur box.

We all love to eat them.
Now is your chance to design your own box.

All of their bars come in a beautifully designed box. Showcasing each flavour. 

Your task is to pick a flavour (or come up with yor own flavour) and design your own box that the bars could be sold in. (and actually make the box)

Use things you already have at home, get creative. Get the kids involved (big or small)

Blue Dinosaur will select the one they like the best and send you a special prize.

4-rep-max Clean & Jerk

time cap - 20mins

Athletes who are unable to complete this workout as Rx’d for any reason can sub the barbell for a dumbbell or kettlebell and complete a 1min AMRAP.
The score will then be the weight lifted, multiplied by the repetitions in the 1min period.
You must submit this score as a scaled score.
i.e. if you complete 30 dumbbell clean and jerks in 1 min with a 22.5kg dumbbell your score would be
30 x 22.5 = 675

Its time to get your cook on.

In this event we are asking you to cook something. 

Try and make if from fresh ingedients and limit things from a packet.

Try your hand at making something you have never made before.

YOU MUST INCLUDE A PICTURE WITH YOUR SCORE SUBMISSION.

For time:

200 double unders

Scale - 

200 Single Unders

or

200 Side to side hops over a line (over and back is 1)

Every 1 min for 35 mins (7 rounds), (alternating between):

Min 1 - 10m Shuttle Sprints, 40 secs

Min 2 - Sit ups, 20 secs

Min 3 - Broad Jumps, 30 secs

Min 4 - Plank Hold, 30 secs

Min 5 - Rest 

(time next to the movement is the time you'll spend working out on that movement, resting remaining time in the min.

ie shuttle sprint for 40sec then rest for 20sec before staring the next min and completing 20sec of sit ups)

For time: (Time Cap - 55mins)

Option 1 -

Run, 1000 m
20 Strict Handstand Push-ups
10 Strict Pull ups
Run, 800 m
16 Strict Handstand Push-ups
8 Strict Pull ups
Run, 600 m
12 Strict Handstand Push-ups
6 Strict Pull ups
Run, 400 m
8 Strict Handstand Push-ups
4 Strict Pull ups
Run, 200 m
4 Strict Handstand Push-ups
2 Strict Pull ups

Option 2 

Run, 1000 m
30 Dumbbell Strict Press 2x22.5/15kg
10 Strict Pull ups
Run, 800 m
24 Dumbbell Strict Press 2x22.5/15kg
8 Strict Pull ups
Run, 600 m
18 Dumbbell Strict Press 2x22.5/15kg
6 Strict Pull ups
Run, 400 m
12 Dumbbell Strict Press 2x22.5/15kg
4 Strict Pull ups
Run, 200 m
6 Dumbbell Strict Press 2x22.5/15kg
2 Strict Pull ups

Option 3

Run, 1000 m
45 Dumbbell Strict Press 2x15/10kg
15 BB Bent over rows 60/40kg
Run, 800 m
36 Dumbbell Strict Press 2x15/10kg
12 BB Bent over rows 60/40kg
Run, 600 m
27 Dumbbell Strict Press 2x15/10kg
9 BB Bent over rows 60/40kg
Run, 400 m
18 Dumbbell Strict Press 2x15/10kg
6 BB Bent over rows 60/40kg
Run, 200 m
9 Dumbbell Strict Press 2x15/10kg
3 BB Bent over rows 60/40kg

*replace each 200 m of running with

600 m on the Echo or Assault Bike
250 m on the Concept 2 Rower or the Concept 2 Ski Erg
500 m on the Concept 2 Bike Erg.

Spending minimum of 20min working on your mobility

Scored as

1 = yes i completed my 20min of mobility

0 = No i didn't complete my 20min of mobility

2min AMRAP of:

Call a friend or family member.

Scored as

1 = yes i called a friend and spoke for 2min.

0 = No i didn't call a friend.

4 rounds for time of:

Run, 400 m  (or option below)
Handstand Walk, 5m
21 Russian kettlebell 24/16kg (or as close as you can)

*note that scaling the run part of this workout to a version below will be classed as RX. We understand some people are in isolation and we want to cater for that.