CrossFit 2147 Invitational 2024

Workout 1 - Fran Meets Diane

The CrossFit 2147 Invitational 2024, Workout 1 will be completed inside and is called Fran Meets Diane. This workout consists of:

Synchro Fran which is:

21-15-9

Thrusters and Pull-Ups

And

Synchro Diane, which is:

21-15-9

Deadlifts and Handstand Push-Ups

There is mandatory 1 min rest between rounds.

In the Open division, the synchronised thrusters will be at 30kg for the Men and 20kg for the Women and they will do synchronised push-ups for Fran component. The synchronised deadlifts will be at 70kg for the men and 50kg for the women and the athletes will complete synchronised burpees in place of handstand push-ups. 

In the Intermediate and Masters divisions the synchronised thrusters will be at 40kg for the Men and 30kg for the Women and they will complete synchronised chin over bar pull-ups. The synchronised deadlifts will be at 100kg for the men and 70kg for the women and the athletes will complete synchronised handstand push-ups with 1 AbMat. 

For the Advanced division the synchronised thrusters will be at 50kg for the Men and 35kg for the Women andwill perform synchronised chest to bar pull-ups. The synchronised deadlifts will be at 110kg for the men and 80kg for the women and the athletes will complete synchronised strict handstand push-ups. 

At the sound of 3,2,1, go, the first MF pair will head to complete Fran. The other pair will rest.

Once Pair 1 finishes Fran, both teams will rest 1 minute before Pair 2 completes Diane. The bar should be adjusted in this break.

The workout concludes when Team 2 finishes Diane or the cap is reached. This workout has a 15 min time cap and your score is the time taken to complete the work. Good luck teams.

Workout 2 - Paul

The CrossFit 2147 Invitational 2024, Workout 2 will be completed outside and is a version of the Hero WOD, Paul. 

The workout will be completed in Indian File Format and is a 15 Min AMRAP.

Athletes must complete the following:

10 x 10m Shuttle Runs (there and back is 2 reps)

19 KB Swings

10 Burpee Box Jumps

The weight of the Kettlebells is 16kg for the Men and 12kg for the Women in the Open Divisions and all other divisions will complete 24kg for the Men and 16kg for the Women. 

The height of the box will remain the same for all divisions. The open division may step up onto the box whereas all other divisions must jump with a 2 foot take off. This is not a box jump over. 

At the sound of 3,2,1 go, Athlete 1 commences with their shuttle runs (up is 1 rep, back is 2 reps and so on), and once completed, commences their 19 kettlebell swings. Once Athlete 1 moves to the kettlebell swings, Athlete 2 can begin their shuttle runs. Once Athlete 1 completes their kettlebell swings and moves to the burpee box jumps, Athlete 2 can commence their kettlebell swings and Athlete 3 can commence their shuttle runs and so on. The workout concludes once the 15 minutes is up.

Your score is the total number of reps completed. 

Good luck teams.

Workout 3 and 4 - DT

The CrossFit 2147 Invitational 2024, Workouts 3 and 4 will be completed inside and is a variation of the Hero WOD DT. 

The workout is the same for all divisions and consists of 8 rounds of:

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

This workout will be completed round for round and in MFMF format. That is, Male 1 will go first, after their last shoulder to overhead, Female 1 will complete a round of DT. Male 2 will then do theirs followed by Female 2. Once Female 2 finishes, Male 1 will commence again. This component ends when Female 2 finishes their last jerk. 

If the 8 rounds are completed within the time cap, the team will have the remaining time to find a heavy complex of 1 deadlift, 1 hang clean (any style) and 1 jerk. The best successful lifts will be recorded for the teams total and makes up workout 4). 

The weights for DT are:

Open: 40kg for the Men and 30kg for the Women

Masters: 60kg for the Men and 40kg for the Women

Intermediate: 70kg for the Men and 50kg for the Women

Advanced: 90kg for the Men and 70kg for the Women

Collars must be secured on the barbell prior to attempting a lift.

The time taken for the 8 rounds of DT will be your score for workout 3 and the total weight of each athletes heaviest successful lift will be the score for Workout 4.

Good luck teams.

16 min Cap

Workout 3 and 4 - DT

The CrossFit 2147 Invitational 2024, Workouts 3 and 4 will be completed inside and is a variation of the Hero WOD DT. 

The workout is the same for all divisions and consists of 8 rounds of:

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

This workout will be completed round for round and in MFMF format. That is, Male 1 will go first, after their last shoulder to overhead, Female 1 will complete a round of DT. Male 2 will then do theirs followed by Female 2. Once Female 2 finishes, Male 1 will commence again. This component ends when Female 2 finishes their last jerk. 

If the 8 rounds are completed within the time cap, the team will have the remaining time to find a heavy complex of 1 deadlift, 1 hang clean (any style) and 1 jerk. The best successful lifts will be recorded for the teams total and makes up workout 4). 

The weights for DT are:

Open: 40kg for the Men and 30kg for the Women

Masters: 60kg for the Men and 40kg for the Women

Intermediate: 70kg for the Men and 50kg for the Women

Advanced: 90kg for the Men and 70kg for the Women

Collars must be secured on the barbell prior to attempting a lift.

The time taken for the 8 rounds of DT will be your score for workout 3 and the total weight of each athletes heaviest successful lift will be the score for Workout 4.

Good luck teams.

16 min Cap

Workout 5 - Jackie’s Step Sister

The CrossFit 2147 Invitational 2024, Workout 5 will be completed inside and is called Jackie’s Step Sister. 

The workout is also Indian File and will be completed in a MFMF format with the movements being:

500m row

25 Wallballs

15 Toes to Bar

The wallballs and row will remain the same for all divisions with the only change being knee raises in place of toes to bar for the Open Division. 

This workout has a 12 min time cap and your score is the time taken to complete the work. 

Good luck teams.