Summer Solstice @ Sea Coast CrossFit

For Time, Complete Relay Style -

30 Calorie Row

20 Kettlebell Swings

12 Kettlebell Box Step Overs

20 Single Kettlebell Hang Cleans

Time Cap: 14 Minutes

Division Standards

RX: Kettlebell (53/35), Box Step Overs (24”/20”)

SX: Kettlebell (35/26), Box Step Overs (24”/20”)

Scoring Standards

Final score is the time completed for the team.

Team Flow

With a 14 minute time cap, each athlete on the 3-person team will work one at a time, relay style. The team can choose the order in which the athletes will complete the workout. On the call of go - athlete 1 will start on the 30 calorie row while the other two athletes rest, the athlete will continue to work on the 20-12-20 reps. Once the rep scheme is complete, athlete 2 will start on the 20-20-12-20 reps, continuing on until all the athletes are complete or the time cap is reached.

This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 1 - 6 Minutes to Establish a Max

1 Hang Snatch + 1 Squat Snatch

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

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This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 2 - 6 Minutes to Establish a Max

1 Clean + 2 Front Squats + 1 Jerk

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

Review the Movement Standards Videos!

This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 3 - 6 Minutes to Establish a Max

Clean & Jerk

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

Review the Movement Standards Videos!

Working in a Pair, Complete for Max Reps -

Buy In (To Be Completed in Order) -

Athlete 1 - 30 Toes to Bar

Athlete 2 - 30 Pistol Squats

In the Time Remaining, Max Reps Of -

Synchronized Single Dumbbell Devil’s Press

Time Cap: 6 Minutes

Division Standards

RX: Toes to Bar, Pistol Squats, Single Dumbbell Devil’s Press (50/35)

SX: Knees Above Parallel, Pistol Squats on a Box (24”/20”), Single DB Devil’s Press (35/20)

Scoring Standards

Final score is the total completed reps of synchronized dumbbell devil’s press

in the time remaining after the buy in is complete

Team Flow

With a 6 minute time cap, two athletes will pair up to complete this workout. This workout will be completed as a same sex pair, the team decides which athletes will complete the reps. One teammate will sit out of this workout and rest. On the call of go - athlete 1 will complete their 30 toes to bar, once completed athlete 2 will complete their 30 pistol squats. The athletes must complete all the reps of that movement, they cannot partition the reps at all, and are not allowed to tag in their teammate. Once the two buy in’s are complete, the pair will work to complete max synchronized reps of single dumbbell devil’s press - meeting at the bottom of the burpee & the top lock out of the overhead press.

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Working in a Pair, Complete For Time -

200 Double-Unders (SX Only: 300 Single-Unders)

75 Partner Wall Balls

50 Single Kettlebell Snatches

Time Cap: 8 Minutes

Division Standards

RX: Double-Unders, Partner Wall Balls (20/14), Single Kettlebell Snatches (53/35)

SX: 300 Single-Unders, Partner Wall Balls (20/14), Single Kettlebell Snatches (35/26)

Scoring Standards

Final score is the time completed for the team

Team Flow

With an 8 minute time cap, two athletes will pair up to complete this workout. This workout will be completed as a same sex pair, the team decides which athletes will complete the reps. One teammate will sit out of this workout and rest. On the call of go - athlete 1 will start on the double / single under reps. Athlete 1 is permitted to tag in athlete 2 at any point, this workout is split as desired. The athletes may partition the reps in the exercise, but the exercises must be completed in the order as written above.

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This workout has 3 parts, since it has 3 scores - Event (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 1 (3 Minute Time Cap) - 

25 Deadlifts

25 Toes to Bar

Division Standards

RX: Barbell Loaded to 135/95, Toes to Bar

SX: Barbell Loaded to 115/75, Knees Above Parallel

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

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This workout has 3 parts, since it has 3 scores - Event (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 2 (3 Minute Time Cap) -

25 Overhead Squats

15 Burpees

Division Standards

RX: Barbell Loaded to 135/95

SX: Barbell Loaded to 115/75

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

Review the Movement Standards Videos!

This workout has 3 parts, since it has 3 scores - Event (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 3 (3 Minute Time Cap) -

25 Shoulder to Overhead

15 Pull-Ups

Division Standards

RX: Barbell Loaded to 135/95, Pull-Ups

SX: Barbell Loaded to 115/75, Jumping Pull-Ups

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

Review the Movement Standards Videos!