The Tripod Open- Derby Edition
About This Competition
*CrossFit Open – Friday Night Lights: Tripod Derby*
Join us for an electrifying *Friday Night Lights* event! In the *Tripod Derby*, each athlete will be paired with a coach for guidance and support throughout the competition. Team scores will be determined by the combined performances of all athletes, creating an exciting leaderboard race.
Bring your energy, challenge your limits, and let's make it a night to remember! 💪🔥
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Workouts
As many rounds and reps as possible in 15
minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.
♀ (15-kg) dumbbell
♂ (22.5-kg) dumbbel
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
QUICK START
• Start standing tall with your back to the dumbbell.
• At “go,” turn around and perform 3 burpees over the dumbbell.
• Next, perform 3 dumbbell hang clean-to-overheads.
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
• Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back).
• Next, return to the dumbbell and perform 6 burpees over the dumbbell.
• Then, perform 6 dumbbell hang clean-to-overheads.
• Then, perform another 30 feet of walking lunges.
• Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round.
◦ The walking lunge distance remains 30 feet (15 feet out and 15 feet back).
• Your score will be the total number of repetitions performed within the 15-minute time cap
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
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Event Details
Closes: Mar 5, 2025
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