Cross Out 2024 Team Training

With a running clock, the team will have 12’ to complete as many reps as possible of:

Max cal Row- Ath 1

AMRAP- Ath 2/3

10/10 Synchro hang DB Snatch (8/15kg)

5 Shuttle Run (2x7.5m)

5 Synchro Devil Press (8/15kg)

At the call of "3-2-1 Go," one team member begins rowing on the rower, while the remaining team members perform one round of an AMRAP workout. Once the round is complete, team members rotate, with the rower switching out and another team member taking over. The cycle continues, with teams accumulating as many reps as possible and calories, until the 12-minute time cap.

The score for WOD 1 consists of two separate scores: the first is the total number of rounds and reps completed in the AMRAP, and the second is the total calories accumulated on the rower.

With a running clock, the team will have 12’ to complete as many reps as possible of:

Max cal Row- Ath 1

AMRAP- Ath 2/3

10/10 Synchro hang DB Snatch (8/15kg)

5 Shuttle Run (2x7.5m)

5 Synchro Devil Press (8/15kg)

At the call of "3-2-1 Go," one team member begins rowing on the rower, while the remaining team members perform one round of an AMRAP workout. Once the round is complete, team members rotate, with the rower switching out and another team member taking over. The cycle continues, with teams accumulating as many reps as possible and calories, until the 12-minute time cap.

The score for WOD 1 consists of two separate scores: the first is the total number of rounds and reps completed in the AMRAP, and the second is the total calories accumulated on the rower.

From 14’ the team will have 6 intervals of 90”/30” (14:00-26:00) to complete:

6 Synchro Box Get over

12 Synchro KBS (8/16kg)

AMRAP: Synchro Thruster (15/20kg)

At the call of "3-2-1 Go," athletes perform a prescribed number of reps box get-overs, and kettlebell swings, followed by as many thrusters as possible within 90 seconds. Afterward, they rest for 30 seconds. This cycle is repeated six times.

The score for WOD 2 is the total number of thrusters completed across all six intervals.

On 28:00 the team will have 8-minutes (till 36:00) to complete as many reps as possible of:

30 Synchro Wall Ball

10-15-20-25..etc Rope jump together

10 Synchro ABmat sit-ups

At the call of "3-2-1 Go," an 8-minute AMRAP begins for the team. Two team members start with wall balls, while the third rests. Team members can rotate at any time to complete 30 wall balls. Once finished, all team members perform rope jumps followed by Abmat sit-ups. The team continues this pattern for 8 minutes, adding 5 reps to the rope jumps each round, starting from 10 reps.

The score for WOD 3 is the total number of rounds and reps completed within 8 minutes.

On 37:00 the team will have a 5-minute time cap (till 42:00) to complete 3 Rounds as fast as possible:

5 Burpees double jump over Worm

6m Walking lunges with Worm

5 Burpees double jump over Worm

6m Walking lunges with Worm

At the call of "3-2-1 Go," the team has 5 minutes to complete 3 rounds as fast as possible. The WOD begins with burpees, followed by double jumps either step-overs, and then walking lunges with worm. After completing the lunges, the team performs burpees and double jumps again, then finishes the round by going back with the worm.

The score for WOD 4 is either the time taken to complete 3 rounds or the total number of missed reps within the 5-minute time cap. For each missed rep, one second will be added to the starting time of 5 minutes.