Director's Cut - CrossFit HSE

With a 25 Minute Time Cap, Complete For Time -

Buy In: 800m Partner Med Ball Run 

Directly into -

30 Sandbag Ground to Shoulder

30 Single Dumbbell Goblet Squat

Row 500m / 100 Double Unders 

30 Sandbag Squat

30 Single Arm Dumbbell Devil’s Press

Row 500m / 100 Double Under

30 Sandbag Over Shoulder

30 Single Arm Dumbbell Thruster

In the Time Remaining -

Row for Max Meters

Team Flow -

One athlete rows 500m & another athlete completes the 100 reps of double-unders or single-unders (based on their division). Both athletes must complete their 500m on the rower / 100 jump rope reps before starting on the 2x 30 team reps. Athletes cannot switch once they’ve started the 500m / 100 DU/SU “interval” but they can switch with each round, if desired. Both partners run together for the buy-in & will carry a med ball variation (see division standards). All 30 rep increments are split as desired based on team strategy. There are no minimum work requirements for each athlete on the team to complete.

Division Standards -

RX - Run, Row, Sandbag (100/70), Dumbbell (50/35)

Intermediate - Run, Row, Sandbag (100/70), Dumbbell (35/25)

Scaled - Run, Row, Sandbag (70/50), Dumbbell (35/20)

Scoring Standards -

Part A: Time Completed – If team is time capped, it is 25 minutes + unfinished reps - This workout is for Part A score only

Part B: Total Meters Completed

Athletes - Review the scorecard, movement standards & lane layout*. If you have questions, please email us at events@vdmproductions.co or fill out our event question form on our website.

*We cannot guarantee that every location will be set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.

With a 25 Minute Time Cap, Complete For Time -

Buy In: 800m Partner Med Ball Run 

Directly into -

30 Sandbag Ground to Shoulder

30 Single Dumbbell Goblet Squat

Row 500m / 100 Double Unders 

30 Sandbag Squat

30 Single Arm Dumbbell Devil’s Press

Row 500m / 100 Double Under

30 Sandbag Over Shoulder

30 Single Arm Dumbbell Thruster

In the Time Remaining -

Row for Max Meters

Team Flow -

One athlete rows 500m & another athlete completes the 100 reps of double-unders or single-unders (based on their division). Both athletes must complete their 500m on the rower / 100 jump rope reps before starting on the 2x 30 team reps. Athletes cannot switch once they’ve started the 500m / 100 DU/SU “interval” but they can switch with each round, if desired. Both partners run together for the buy-in & will carry a med ball variation (see division standards). All 30 rep increments are split as desired based on team strategy. There are no minimum work requirements for each athlete on the team to complete.

Division Standards -

RX - Run, Row, Sandbag (100/70), Dumbbell (50/35)

Intermediate - Run, Row, Sandbag (100/70), Dumbbell (35/25)

Scaled - Run, Row, Sandbag (70/50), Dumbbell (35/20)

Scoring Standards -

Part A: Time Completed – If team is time capped, it is 25 minutes + unfinished reps

Part B: Total Meters Completed - This workout is for Part B score only

Athletes - Review the scorecard, movement standards & lane layout*. If you have questions, please email us at events@vdmproductions.co or fill out our event question form on our website.

*We cannot guarantee that every location will be set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.

With a 9 Minute Time Cap, 3 Rounds of AMRAP 3…

Part A

Round 1, Athlete 1 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Part B

Round 2, Athletes 1 & 2 Complete -

AMRAP 3

6 Burpee Box Jump

6 Synchronized Shoulder to Overhead

Part C

Round 3, Athlete 2 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Team Flow -

The clock will be set to 3 back to back intervals of 3 minutes each, totaling 9 minutes with no included transition time between the 3x AMRAPs. Athlete 1 will start on the first AMRAP, only athlete 1 can work during the first 3 minutes; athlete 2 must wait behind the tapeline. When the next interval clock dings to start the second round, athlete 2 will move onto the floor to work on the second AMRAP 3 in conjunction with athlete 1. When the final interval dings to start the round, athlete 1 will move off the floor behind the tapeline while athlete 2 works on the final AMRAP reps. Tagging is not needed.

Division Standards -

RX - Burpee Box Jump Over (24”/20”), Barbell (155/105) 

Intermediate - Burpee Box Jump Over (20”), Barbell (135/95) 

Scaled - Burpee Box Step Over (20”), Barbell (105/75) 

Scoring Standards -

Part A:  Total Rounds + Reps Completed – This workout is for Part A score only

Part B: Total Rounds + Reps Completed

Part C:  Total Rounds + Reps Completed

Athletes - Review the scorecard, movement standards & lane layout*. If you have questions, please email us at events@vdmproductions.co or fill out our event question form on our website.

*We cannot guarantee that every location will be set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.

With a 9 Minute Time Cap, 3 Rounds of AMRAP 3…

Part A

Round 1, Athlete 1 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Part B

Round 2, Athletes 1 & 2 Complete -

AMRAP 3

6 Burpee Box Jump

6 Synchronized Shoulder to Overhead

Part C

Round 3, Athlete 2 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Team Flow -

The clock will be set to 3 back to back intervals of 3 minutes each, totaling 9 minutes with no included transition time between the 3x AMRAPs. Athlete 1 will start on the first AMRAP, only athlete 1 can work during the first 3 minutes; athlete 2 must wait behind the tapeline. When the next interval clock dings to start the second round, athlete 2 will move onto the floor to work on the second AMRAP 3 in conjunction with athlete 1. When the final interval dings to start the round, athlete 1 will move off the floor behind the tapeline while athlete 2 works on the final AMRAP reps. Tagging is not needed.

Division Standards -

RX - Burpee Box Jump Over (24”/20”), Barbell (155/105) 

Intermediate - Burpee Box Jump Over (20”), Barbell (135/95) 

Scaled - Burpee Box Step Over (20”), Barbell (105/75) 

Scoring Standards -

Part A:  Total Rounds + Reps Completed

Part B: Total Rounds + Reps Completed – This workout is for Part B score only

Part C:  Total Rounds + Reps Completed

Athletes - Review the scorecard, movement standards & lane layout*. If you have questions, please email us at events@vdmproductions.co or fill out our event question form on our website.

*We cannot guarantee that every location will be set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.

With a 9 Minute Time Cap, 3 Rounds of AMRAP 3…

Part A

Round 1, Athlete 1 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Part B

Round 2, Athletes 1 & 2 Complete -

AMRAP 3

6 Burpee Box Jump

6 Synchronized Shoulder to Overhead

Part C

Round 3, Athlete 2 Completes -

AMRAP 3

6 Burpee Box Jump Over 

6 Clean

Team Flow -

The clock will be set to 3 back to back intervals of 3 minutes each, totaling 9 minutes with no included transition time between the 3x AMRAPs. Athlete 1 will start on the first AMRAP, only athlete 1 can work during the first 3 minutes; athlete 2 must wait behind the tapeline. When the next interval clock dings to start the second round, athlete 2 will move onto the floor to work on the second AMRAP 3 in conjunction with athlete 1. When the final interval dings to start the round, athlete 1 will move off the floor behind the tapeline while athlete 2 works on the final AMRAP reps. Tagging is not needed.

Division Standards -

RX - Burpee Box Jump Over (24”/20”), Barbell (155/105) 

Intermediate - Burpee Box Jump Over (20”), Barbell (135/95) 

Scaled - Burpee Box Step Over (20”), Barbell (105/75) 

Scoring Standards -

Part A:  Total Rounds + Reps Completed

Part B: Total Rounds + Reps Completed

Part C:  Total Rounds + Reps Completed – This workout is for Part C score only

Athletes - Review the scorecard, movement standards & lane layout*. If you have questions, please email us at events@vdmproductions.co or fill out our event question form on our website.

*We cannot guarantee that every location will be set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.

On an 8 Minute Running Clock, Complete 4 Rounds of - 

12 Double Dumbbell Deadlift

9 Handstand Push-Ups

30’ Dumbbell OH Walking Lunge

In the Time Remaining, Complete For Time -

60 Partner Wall Balls

Division Standards -

RX - Dumbbell (50s/35s), Handstand Push-Up, Sandbag (100/70), Wall Ball (20/14)

Intermediate - Dumbbell (35s/25s), Double Dumbbell Strict Press (35s/25s), Sandbag (100/70), Wall Ball (20/14)

Scaled - Dumbbell (35s/20s), Hand Release Push-Up, Sandbag (70/50), Wall Ball (16/10)

Scoring Standards -

Time Completed; If team is time capped, it is 8 minutes + unfinished reps

Athletes - Review the scorecard, movement standards & lane layout*. Please email us at events@vdmproductions.co or fill out our event question form.

*We cannot guarantee that every location will set up based on this lane layout. It is just a general guideline for athletes to understand the flow of the workout.