Crusader Pairs

ALL DIVISIONS

For Load (kg)

Deadlift ladder 

The timing will work as follows; 

Partner 1: 20 seconds to lift, 10 seconds transition 

Partner 2: 2nd 20 seconds to lift, 10 seconds transition 

*Both partners will advance to the next barbell 

RX | INT LOADS: 

Males: 140, 150, 160, 170, 180, 190, 200, 210, 220, 230, 240, 250

Females: 80, 90, 100, 110, 120, 130, 135, 140, 145, 150, 155, 160

MASTERS | BEGINNER LOADS: 

Males: 70, 80, 90, 100, 110, 120, 130, 140, 150, 160, 170, 180

Females: 40, 50, 60, 70, 80, 90, 95, 100, 105, 110, 115, 120

**Simply, you will each only have a 20 second window to perform your lift. If you're successful in doing so, you will advance to the next barbell. You will be lifting on an EMOM which will have a 10 second clock for you to advance to the next barbell and allow the next team to enter the field 

***If one partner doesn't make a successful lift, they will be eliminated but the successful partner can still continue in the clock. The score will be both deadlifts combined as a single total. 

RX

4 rounds (2 each) 

60 double unders 

3 rope climbs 

*partner performs 32m dual DB farmers lunges @22.5/15kg (8m increments)

Buy out - 40 Synchro burpee broad jumps

Time cap 11:00

NOTES:

Males: 1 legless rope climb + 2 rope climbs 

Females: Regular rope climbs 

Burpee broad jump = 1m 

INTERMEDIATE | MASTERS

4 rounds (2 each) 

40 double unders 

2 rope climbs 

*partner performs 32m dual DB farmers lunges @22.5/15kg (8m increments)

Buy out - 40 Synchro burpee broad jumps

Time cap 11:00

Burpee broad jump = .5m 

BEGINNER

4 rounds (2 each) 

60 single skips 

4 rope lower and raises 

*partner performs 32m dual DB farmers lunges @15/10kg (8m increments)

Buy out - 30 Synchro line facing burpees

Time cap 11:00

RX:

Partner 1: 300/260m row 

Partner 2: 10 snatches

Partner 1: 10 snatches  

Partner 2: 300/260m row 

27/21 synchro toes to bar 

Partner 1: 300/260m row 

Partner 2: 10 clean and jerks 

Partner 1: 10 clean and jerks 

Partner 2: 300/260m row

21/15 synchro toes to bar 

Partner 1: 300/260m row 

Partner 2: 10 thrusters

Partner 1: 10 thrusters

Partner 2: 300/260m row

15/9 synchro toes to bar 

Time cap 13:00

Barbell @65/45kg

Intermediate | Master 35-42:

Partner 1: 300/260m row 

Partner 2: 10 snatches

Partner 1: 10 snatches  

Partner 2: 300/260m row 

27 shared toes to bar 

Partner 1: 300/260m row 

Partner 2: 10 clean and jerks 

Partner 1: 10 clean and jerks 

Partner 2: 300/260m row

21 shared toes to bar 

Partner 1: 300/260m row 

Partner 2: 10 thrusters

Partner 1: 10 thrusters

Partner 2: 300/260m row

15/9 synchro toes to bar 

Time cap 13:00

Barbell @50/35kg

Beginner: 

P1: 225/200m row 

P2: 10 low hang snatches

P1: 10 low hang snatches  

P2: 225/200m row 

21 synchro abmat sit ups 

P1: 225/200m row 

P2: 10 low hang clean and jerks 

P1: 10 low hang clean and jerks 

P2: 225/200m row

15 synchro abmat sit ups 

P1: 225/200m row 

P2: 10 thrusters

P1: 10 thrusters

P2: 225/200m row

9 synchro abmat sit ups 

Time cap 13:00

Barbell @30/20kg

Master 43-49 | Master 50+

P1: 300/260m row 

P2: 10 snatches

P1: 10 snatches  

P2: 300/260m row 

27 shared toes to bar 

P1: 300/260m row 

P2: 10 clean and jerks 

P1: 10 clean and jerks 

P2: 300/260m row

21 shared toes to bar 

P1: 300/260m row 

P2: 10 thrusters

P1: 10 thrusters

P2: 300/260m row

15/9 synchro toes to bar 

Time cap 13:00

Barbell @42.5/30kg

RX

For Time (Waterfal style)

Partner 1:

15/12 bar muscle ups

15 axle bar shoulder to overhead 

15 burpee box jump overs 

Partner 2: 

30/20 chest to bars 

15 axle bar shoulder to overhead 

15 burpee box jump overs 

Axle bar @56/46kg

Box height @24/20" 

Time cap 6:00

*Partner one will complete the entire workload and then tag the hand of partner 2 who will be waiting by the fence to begin their version. 

INTERMEDIATE | MASTERS 

For Time (Waterfal style)

Partner 1:

15 chest-to-bars

15 axle bar shoulder to overhead  

15 burpee box jump overs 

Partner 2: 

21 pull-ups

15 axle bar shoulder to overhead 

15 burpee box jump overs 

Axle bar @46/36kg

Box height @24/20" 

Time cap 6:00

BEGINNER

For Time (Waterfal style)

Partner 1: 2 sets 

12 axle bar shoulder to overhead  

8 burpee box jump overs (step overs are fine) 

Partner 2: 2 sets 

12 axle bar shoulder to overhead  

8 burpee box jump overs (step overs are fine) 

Axle bar @36/26kg

Box height @24/20" 

Time cap 6:00

All Divisions: 

AMRAP 25:00 - I go you go… 

1 round of the bronco run test 

*Add an extra lap each round when both partners complete a whole round 

Partner 1: 1 lap 

Partner 2: 1 lap 

Partner 1: 2 laps 

Partner 2: 2 laps 

Partner 1: 3 laps 

Partner 2: 3 laps 

Keep building laps on each other's performances until time completion.

*This workout will be held at Te Kahu park, Wigram on the Runway. This is a public park, the toilets may not be open and the nearest public toilets are on the Runway in the block of shops. 

Location address: 3 The Runway, Wigram, Christchurch 8042

RX

For Time 

40/30 calorie echo bike (partner holds L-sit)

40 synchro wall balls @9/6kg to 11/10ft 

40 wall walks (shared)

Time cap 9:00

INTERMEDIATE + MASTERS DIVISIONS

For Time 

30/24 calorie echo bike (partner holds L-sit)

40 synchro wall balls @9/6kg to 10/9ft 

30 wall walks (shared)

Time cap 9:00

BEGINNER

For Time 

30/24 calorie echo bike (partner holds plank hold)

30 synchro wall balls @6/3kg to 10/9ft 

30 wall walks (shared, scaled standard)

Time cap 9:00