Battle of the Vikings 2025

RX

AMRAP 5 x 2
28 Wallballs  20/14
21 OHS  135/95
15 Lat. B.O.B.
9 Bar Muscle Ups

SCALED

AMRAP 5 x 2
28 Wallballs  14/10
21 Front Squats  95/65
15 Lat. B.O.B.
9 Pull Ups

Workout Flow
Partner A completes the ENTIRE AMRAP 5.
Then Partner B completes the ENTIRE AMRAP 5. 
Score = Total Reps from each AMRAP combined.

Tiebreak time: After Lateral burpees over the bar: Both rounds added together.

RX Standards:

Wallballs:

• Squat Below parallel
• Medball hits target front of target
  Men - 10 ft
  Women 9 ft
  
  

OHS:

• Barbell Overhead
• Break parallel in squat and stand to full completion
  
  

Lat. Burpee Over Bar:

• Chest and Thigh touch the ground
• Must jump over the bar. Both Feet off the ground at the same time.
• Could be one foot or two foot take off. At some point in the jump both feet are off the ground at the same time.
• Step-up or jump up from bottom of burpee
  
  

Bar Muscle Up:

• Arms Fully extended at the beginning of the rep and feet off the ground.
• Must pass through a dip position, can not catch with arms fully extended
• Must come to support position at the top
• Feet must come behind the rig
• Feet are not allowed to raise higher than bar during the kip

Scaled Standards:

Wallballs: 

• Same as RX

Front Squats:

• Barbell is in front rack position with hands on the barbell
• Break parallel in squat and stand to full extention at the top
  
  

Lateral Burpees Over Bar:

• Same as RX
  
  

Pull UPs:

• Arms Fully extended at the beginning of the rep and feet off the ground
• Chin must be over the bar to complete the rep

RX Workout

30-20-10-20-30

Bench Press (155/105)
Cal Bike 

*50 DU between each round.
*Workout ends on the bike.

Scaled Workout

30-20-10-20-30

Bench Press (115/75)
Cal Bike 

*50 SU between each round.
*Workout ends on the bike.

*12min. Time Cap

*Score = Time to complete the reps. 
If the time cap is hit then 1 second is added for each rep not completed. 

Workout Flow

• Workout starts with one athlete sitting on the bench and the other behind ready to spot them. 
• One person works at a time. Share the work as needed. 
• Same Sex teams will have one barbell and one weight. 
• M/F Teams will have one barbell and change weights as needed when sharing the bench reps. 
• While at the bench, teams MUST have one athlete spotting the other during the entire set. Athletes can not move to the next station until the bar is racked. 
• On the bike, share the cals as needed. 
• On the jump rope you can share the work if needed. 
• The workout ENDS on the 30 Cal Bike

Movement Standards

Bench Press

• Feet must stay on the floor throughout the rep. 
• Butt and shoulders must stay on the bench during the rep. 
• Rep starts with bar over chest and elbows locked out. 
• Bar MUST make contact to the chest and then press up to locked out elbows. 
• MUST have spotter at all times. 
• Athletes can help each other change weights. 
• Lift without clips.

Bike

• Monitor must be at zero at the start of each round. 
• Must hit total cals for that round before moving to the next sation.

Double Unders

• Must be a two foot jump.
• Rope MUST pass under twice during the single jump. 

Single Unders

• Must be a two foot jump.
• Rope must pass under feet once during each jump.

*Athetes MUST bring their own Jump Rope. ODIN CrossFit will not be providing ropes. 

AMRAP 7
*Syncro ALL Movements

3 Rnds

10 Suitcase Deadlift
10 Suitcase Forward Lunge   RX- 50/35  Scaled- 35/25

3 Rnds

10 Hang Power Clean
10 Front Rack Forward Lunge

Max Reps in Remaining Time

10 Power Snatch
10 Overhead Forward Lunge

Workout Flow

• DB starts on the ground. 
• Athletes facing each other for entire workout. 
• Complete 3 RNDS before switching to the next set of movements. 
• MUST complete a full round on the same arm before you HAVE to switch arms on the next round. This means you will complete 20 reps on one side before you switch to the other. 
• Athlete MUST stay on the same rep. One Athlete can NOT start the next rep if the other Athlete is still performing that rep. 

Suitcase Deadlift

• Starts with DB on the ground and on the outside of the athletes leg on one side. 
• 1 head of the DB must touch the ground before the start of the next rep. 
• MUST have DB on the outside (Can not be between the legs)
• Both Athletes MUST stand to full extention at the top with ankles, knees, hips locked out and shoulders over the hips. 

Suitcase Forward Lunge

• DB stays outside of legs and hanging by the side. 
• Athletes start with feet in line. 
• MUST step forward. 
• Touch the back knee to the ground. 
• Push back to standing with both feet in line and standing tall to finish the rep. 
• Back leg must stay planted. 
• The hand that is not holding the dumbbell MAY NOT touch any part of the body while lunging. 

Hang Power Clean

• DB starts in the hang position. 
• DB can go between the legs or stay on the outside. 
• 1 head of the DB MUST touch the shoulder while having the elbow infront of the body. 
• Athlete MUST be standing at full extention with the DB touching the shoulder and elbow in front to complete the rep. 

Front Rack Foward Lunge

• Same standards as the suitecase lunge except the DB MUST be in the front rack position. This means that one head of the dumbbell must be making contact with the shoulder. 

Power Snatch

• Both heads of the DB MUST touch the floor at the same time at the start of each rep. 
• The DB MUST go from the floor, directly overhead and bipass the shoulder. (can not be a clean & jerk)
• Rep is complete when the DB is locked out at the elbow overhead and the body is standing at full extention. 
• The arm not holding the DB must not touch the body at anytime during the lift. 

Overhead Forward Lunges

• Same standards as the other lunges except the DB MUST be overhead for the entire rep.

EMOM - Infinite

Min 1- 3 Shuttle Runs + 5 Box Jump Overs + 3 Sadbags Over Shoulder

Min 2- 3 Shuttle Runs + 5 Box Jump Overs + 4 Sadbags Over Shoulder

Min 3- 3 Shuttle Runs + 5 Box Jump Overs + 5 Sadbags Over Shoulder

Min 4- 3 Shuttle Runs + 5 Box Jump Overs + 6 Sadbags Over Shoulder

Min 5- 3 Shuttle Runs + 5 Box Jump Overs + 7 Sadbags Over Shoulder

Minutes continue until no teams are able to continue to the next round. 

• Continue to the next round if you and your partner complete ALL the reps within the 1:00.
• Add 1 Sandbag Over Shoulder each min. 
• 1 Athlete works at a time.
• Share the work as needed. 
• Score = Total Reps completed.
• Box Height
  • RX- 24inch for ALL
  • Scaled- 20 Inch for ALL 
• Sandbag Wt
  • RX- 150/100
  • Scaled- 100/75
  • Same sex teams will share a bag. 
  • M/F Teams with have their respective bags. 

Workout Flow

• At the start of the minute, teams will have one athlete working at a time and can switch as much as needed throughout the minute to complete the work. 
• Teams will complete the 3 shuttle runs then move to 5 Box Jump Overs and then to the sandbag over shoulder. 
• What ever time they have left in the minute they can rest. 
• Teams will add 1 rep of the sandbags each minute. 
• Teams will continue to progress to the next minute unless they did not complete the total reps in the minute. 

Shuttle Runs

• Both feel start behind the tape line. 
• Run down to the other line and both feet must clearly pass the line and then touch the ground with one hand BEHIND the tape line before running back. 
• Athletes MUST touch the ground after crossing the tape line unless it is the start of rep 1 or end of rep 3. 

Box Jump Overs

• Athlete must have a 2 foot leave and two foot land on top of the box. 
• Athletes MUST step down. 
• Athletes may not touch the box with their hands while completing the rep. 
• RX & Scaled MUST Jump. No step ups allowed. 

Sandbag Over Shoulder

• Sandbag starts on the ground at the start of each rep. 
• Sandbag MUST go up and over the shoulder. 
• Sandbag MAY NOT be dumped off to the side of the shoulder. It must go up and over. 
• Sandbag must hit the ground before the start of the next rep. 
• Rep ends when the sandbag lands on the floor. 

12min. To Lift (6:00 each Athlete)

1 Deadlift
1 Clean (Power or Squat)
1 Hang Clean (Power or Squat)

Score = Each Athlete's Top completed complex added together. 

Workout Flow

• First Athlete will have 6:00 to lift while the other Athlete waits. 
• Athlete gets a MAX of 3 attempts in the 6:00. 
• At the 6:00 mark, the next Athlete will start their 6:00 to lift with a MAX of 3 attempts. 
• Athletes can help eachother change weights. 
• The first Athlete can have their opening weight on the bar at the start of the 6:00. 
• The bar MUST have left the ground BEFORE the 6:00 is up. Example: If the time runs out while an Athlete is finishing the complex, they can complete that complex. 
• MUST be a Touch & Go rep from the Deadlift to the Clean. NO PAUSE or regrip on the floor. 
• NO resting the bar on your legs to regrip at anytime. 
• The complex MUST be completed unbroken. 
• Athlete MUST declare their weight to their judge BEFORE attempting the lift. 

Deadlift

• Bar starts on the floor and Athlete stands to full extention of the ankles, knees, hips with shoulders behind the bar and arms locked out. 

Clean

• Can be power or squat
• MUST stand to full extention of ankles, knees, hips with bar on shoulders and elbows in front of the bar BEFORE bringing the bar down to the hang for the next rep.

Hang Clean

• MUST stay above the knee. 
• MUST stand to full extention of ankles, knees, hips with bar on shoulders and elbows in front of the bar to complete the rep.