Crusader Series Battle of the North - Pairs Edition

Event 1 - Row your boat

RX - For Time:

3500/3000m shared row 

*Every minute on the minute - change working partner 

Time cap 13:00

Intermediate/Masters - For Time:

3000/2700m shared row 

Novice - For Time:

2500/2000m shared row 

*Workout Flow: 3,2,1 go... 1 partner will leave the start line and head to the rowing machine and hop in. They will row until the 1 minute marker when they MUST exit the row, run back to the start line and hand to hand tag the resting partner to enter the floor. Partner 2 will have 1 minute to accumulate as many metres as they can. Upon completion of the second minute, partner 2 will run back and hand to hand tag partner 1 so that they can enter again. This will be an alternating EMOM style row event until you either complete the distance, or get time capped. 

Event 2 - Nimble and Swift 

RX: 5 Rounds For Time 

10 synchro burpee box jump overs @30/24 - 24/20" 

20 shared wall balls @9/6kg to a 10/9ft target 

10/7 shared bar muscle ups 

Time cap 14:00

*Workout Flow: At 3,2,1 go. Both athletes will head from the start line to their boxes to perform the synchro burpee box jump overs. There will be two different height boxes per team and the rep will be compelted when both athletes have performed a burpee, jumped on top of and over the other side of the box. Once 10 reps have been completed, 1 partner will go back to the start line and 1 partner will head to the wall ball. You can break up the wall balls between partners any way that you would like to. If you wish to transition to your partner, the working partner must run back to the start line and hand to hand tag their partner to head down to the wall ball and begin to work. Once the wall balls are completed, the athletes will begin the bar muscle ups. If you wish to choose to switch the working partner out, you must return to the start line to allow the resting partner to head out on the floor to work. Once the bar muscle ups are all complete, you will both head back to the start line to signify the completion of the round. From there, head toyour boxes once more and begin the next round of BBJO. Continue in this fashion until the workout is complete or you reach the time cap. 

Intermediate/Masters: 5 Rounds For Time

10 synchro burpee box jump overs @30/24 - 24/20" 

20 shared wall balls @9/6kg to a 10/9ft target 

15 shared pull ups 

Time cap 15:00

Novice: 5 Rounds For Time

10 synchro burpees over the bar

20 shared wall balls @6/3kg to a 10/9ft target 

15 shared ring rows 

Time cap 15:00

Event 3 - Gas Tank

RX - For Time (Indian File) 

30/22 calorie echo bike 

30 toes to bar 

10 dual DB devil's press 

*Partner 1 will complete all reps first, and then partner 2 will complete all the reps

Time cap 9:00

Intermediate/Masters - For Time (Indian File) 

30/22 calorie echo bike 

15 Toes to bar

7 dual DB devil's press @22.5/15kg

Novice - For Time (Indian File) 

15/12 calorie echo bike 

20 hanging knee raises

7 dual DB devil's press 

*Workout Flow: At 3,2,1 go... Partner 1 will run from the start line and complete the calories required on the Echo bike. Once completed, they will move forward to the rig and complete the gymnastics portion. Finally, they head back toward the dumbbells for the devil's press and once completed, head back to the start line to unload partner 2 to perform exactly the same work scheme. Once partner 2 has completed the work, they will also run back to the beginning which will now be the finish line to give them a final score. 

Event 4 + Event 5: 

RX: For Time 

Partner 1: 21 clusters @42.5/30kg 

Partner 2: 21 clusters 

Partner 1: 42 deadlifts @102.5/70kg 

Partner 2: 42 deadlifts

*Every break on the barbell = 20 bar hop over penalty 

Time cap 7:00 

@ the 7:00 marker, begin event 5 

Intermediate/Masters: For Time 

Partner 1: 15 clusters @42.5/30kg 

Partner 2: 15 clusters 

Partner 1: 42 deadlifts @80/55kg 

Partner 2: 42 deadlifts

*Every break on the barbell = 20 bar hop over penalty 

Time cap 7:00

Novice: For Time 

Partner 1: 15 thrusters @35/25kg 

Partner 2: 15 thrusters 

Partner 1: 30 deadlifts @50/35kg 

Partner 2: 30 deadlifts

*Every break on the barbell = 10 bar hop over penalty 

Time cap 7:00

*Workout Flow: At 3,2,1 go... Partner 1 will run from the start line to the barbell and complete the first barbell and reps. If partner 1 puts the barbell down at all before completing the repetitions, they will perform a bar hop over penalty. Once the penalty is complete, they may continue to complete the reps ahead of them. Once all the barbell reps are completed, they will run back to the start line and hand to hand tag partner 2, who will then run out and complete the first barbell in the same manner. Partner 2 will then single handedly change the plates, and run back to tag partner 1. Partner 1 will then re-enter the floor to complete the deadlifts and again, if not performed unbroken, will perform the penalty until completion. Once partner 2 completes their deadlifts, the workout will be completed and you will be awarded a time. For any barbell repetitions not completed, they will be added to your overall score as seconds. At the 7 minute marker, you will re-enter the floor to perform Event 5. 

Event 5: Let's Lift

All Divisions: For Max Combined Load 

1RM clean and jerk 

Time cap 6:00 (13:00) 

*Workout Flow: This workout will begin immediately after the 7 minute window in event 4. Regardless if teams finish event 4 under the cap, or 3 minutes prior, they cannot lift a clean and jerk until the 7 minute marker on the clock. Both partners will perform a 1RM clean and jerk any style from the floor to overhead. The teams score will be the highest successful lift made from both partners combined. Teams may have as many attempts as they wish to have within the time frame, and must also change their own plates and put the collars on before lifting the next lift.