2025 CrossFit Huaka'i Triple Threat Classic

"Break it Down"

   9 minutes

From 0:00-3:00:

Athlete 1: 0:00-1:00

For Max Shoulder to Overhead

Athlete 2: 1:00-2:00

For Max Front Squats

Athlete 3: 2:00-3:00

For Max Thrusters

In Remaining 6 minutes:

ALL Athletes:

3:00-9:00

For Load 2 Clusters 

*For MAX REP portion only one athlete may complete reps for each minute. Does NOT need to be unbroken.

*In Cluster portion, athletes may lift in any order. 

*Lift must be completed as clusters unbroken and may not release bar once it has been lifted, pauses at the front rack or hang is okay. 

*LOADS

• S2OH - RX (135/95) Scale (75/55)
• Front Squat- RX (135/95) Scale (75/55)
• Thruster - RX (135/95) Scale (75/55)
   

**3 Scores**

1.Total reps in first 3 minutes.

• S2OH =1pt
• Front Squat =2pt
• Thruster =3pt

2.Teams total combined weight in Cluster portion

3.Weight of heaviest indiviual athlete in Cluster portion

4. Tie breaker will be meters on bike from Event 1, "Double Up"
 

Before the start, each team will have a pre-loaded bar per divison's set weight.

Teams will start in the athlete starting area. On 3,2,1 go! Athlete 1 will approach loaded bar and complete as many Shoulder to Overhead reps as possible from 0:00-1:00. At minute 1:00, Athlete 1 will return to starting area and Athlete 2 will approach bar and complete as mant Front Squats as possible until minute 2:00. At minute 2:00, Athlete 2 will return to starting area and Athlete 3 will approach bar and complete as many Thrusters as possible until minute 3:00. The non-working athletes MUST return to the athlete starting area BEFORE the working athlete may start their reps.

At minute 3:00, ALL athletes will have 6 minutes to complete for Load 2 Clusters. Athletes may go in any order. Teams are allowed to help reload bars.

For the 2 Clusters, the bar will be coming from the floor. Once athletes start their lift the bar may not be released to the floor. Athletes may pause in the front rack and hang position only.

Teams are allowed to switch at any point but non-working athlete MUST return to starting area BEFORE working athlete begins Cluster.

If Cluster is missed and returned to the front rack position, athlete may reattempt the lift from the ground if barbell is not released.

If athlete completes 2 Clusters successfully, their weight will be logged and added to teams score.

In the event an athlete starts their Clusters before the time cap ends, they will be allowed to complete the remainder of their lift if time has elasped.

*See movement standards at bottom of page*

"Double Up"

3:00 MAX METER Bike

--- THEN ---

2 ROUNDS

45 Wallballs 

40 Synchro Single Arm OH Lunges

35 Sandbag Cleans

CAP 14 minutes

*One athlete works at a time. All reps are shared as team decides.

*Switch whenever but must tag next athlete waiting in starting area. 

*LOADS

• Wallball - RX (20lb @10' / 14lb @9') Scale (14lb @10' / 10lb @9')
• Sandbag - RX (120/100) Scale (100/70)
• DB OH lunge - RX (50/35) Scale (35/20)

**3 Scores**

1. Meters on the Assault Bike in the 3:00 buy in. This will be a tiebreaker in the overall competition.

2. Time to complete the reps of the first round of Sandbag Cleans

3. Time to complete all reps.

On 3,2,1 Go! One athlete will run from the athlete starting area to the Assault Bike and start racking up meters. Athletes may switch however and how much they like during the 3 minutes. Non-working athletes MUST wait in the starting area to be tagged in BEFORE starting on the Assault Bike. 

Once 3:00 minutes on the clock, any athlete can begin chipping away at 45 Wallballs. The other 2 non-working athletes must be in the athlete starting area. If athlete finishes on bike and does not start Wallballs, athlete MUST return to athlete starting area to tag next athlete in.

After 45 Wallballs are completed, the team will move onto 40 Synchro Single Arm OH Lunges. The current athlete on the floor does NOT need to return to athlete starting area. The remaining 2 athletes can meet in Lunge area. 

The team then continues to 35 Sandbag Cleans. 2 athletes MUST return to starting area BEFORE athlete can begin Sandbag Cleans. Time will be taken once the first 35 Sandbag Cleans are completed.  This will also serve as the teams second score. Once Sandbag cleans completed, the team moves back to Wallballs to begin the second round. 

When all work is completed, the time will be taken AFTER the working athlete returns to the starting area for the team's final score.

In the event a team does NOT complete all reps in the time cap, their score will be total reps completed.

*See movement standards at bottom of page*

Pain Train

*For Time*

9 rounds (3 each Waterfall Style)

6 Burpee Pull-ups

9 Double Dumbbell Hang Snatch

12 Overhead Squat 

*8 min CAP

*All athletes must complete 3 rounds each.

*Athlete 1 starts Burpee Pull-up, completes reps, and then Athlete 2 begins the same exercise while Athlete 1 moves onto DB Hang Snatch. Athlete 3 will begin Burpee Pull-up after Athlete 2 completes reps of Burpee Pull-up. Moving through each movement for 9 total rounds.

*LOADS

• Burpee Pull-up - RX | Scale (Burpee to target)
• DB Hang Snatch - RX (50/35) Scale (35/20)
• OHS - RX (115/85) Scale (75/55)

**1 Score** 

1. Time to complete work or total reps in the time cap

2. Tie breaker will be meters on the bike from "Double Up"

Teams will start in the athlete starting area. On 3,2,1 go! Athlete 1 runs to rig and begins 6 reps of Burpee Pull-ups.  Once Athlete 1 completes Burpee Pull-ups, only then is Athlete 2 allowed to begin their Burpee Pull-up reps.

Athlete 1 continues on to 9 Double Dumbbell Hang Snatch. Athlete 3 will begin Burpee Pull-up when Athlete 2 completes their Burpee Pull-up reps.

Athlete 2 may begin DB Hang Snatch once Athlete 1 has completed their DB Hang Snatch. Athlete 1 continues onto 12 OHS and once completed will immediately start back at 6 Burpee Pull-ups only IF Athlete 3 has completed their initial 6 reps of Burpee Pull-ups.

This will create a cascading effect where each person is always slightly behind the one before them.

This will continue until all 9 rounds are completed or time cap is met. If time cap is met score will be completed reps.

All athletes must do their 3 rounds of work.

All athletes must follow the same person throughout all rounds.

All athletes must complete movements in the order listed.

For example:

*Athlete 3 cannot start snatches until Athlete 2 can move on to OHS. So Athlete 1 must be done with their OHS and Athlete 2 must be done with their snatches before Athlete 3 can begin snatches. 

*See movement standards at the bottom of page*

"TREMORS"

*For Time*

30 Worm Shoulder to Overhead 

30 Ground to Overhead 

20 Worm Squats

20 Deadlift 

10 Worm Ground Shoulder to Overhead

10 Bar Muscle Up

*CAP 12 minutes

*2 Athletes must hold the worm in order for remaining athlete to work.

*Athletes may switch however much they like

*If worm is dropped, work must stop.

Ground to Overhead RX: (95/65) | Scale (75/55)

Deadlift RX: (275/205) | Scale: (225/155)

Worm RX: (250/210)| Scale (210/150)**

Bar Muscle up: RX | Scale: Chest-to-bar

**1 score**

1. Time to complete all reps or reps in time cap. 

2. Tie breaker will be meters from Event 1, "Double up"

Teams will start in the athlete starting area. On 3,2,1 go! All athetes will run to worm and complete 30 S2OH. One rep is once it is passed over athletes heads to opposite shoulder. It does NOT need to return to ground after each rep OR reach full extension of the arms. 

Once 30 reps are completed, one athlete will begin to chip away at 30 Ground to Overhead. This can be a Snatch OR Clean and Jerk. The remaining 2 athletes will hold the worm on their shoulders. If the 2 athletes drop the worm, the third athlete must stop G2OH work. Athletes may break up reps however they like BUT the athlete MUST return to the worm to ensure 2 athletes are holding the worm at all times.

After G2OH are done, all 3 athletes begin to complete 20 worm squats. Athletes must be on the same side of the worm.

Athletes then move onto 20 Deadlifts. Again, 2 athletes must be holding the worm for the remaining athlete to complete Deadlifts. 

After Deadlifts, Teams move onto 10 Worm Ground Shoulder to Overhead. Each rep starts from the ground and is completed when it is passed over athletes heads to opposite shoulder back to the ground. It MUST return to the ground to finish and start the next rep. 

Finally, after 10 Worm GS2OH, 2 athletes hold the worm while the remaining athlete begins chipping away at 10 Bar Muscle Ups. Athletes may drop the worm if working athlete is not actively attempting a BMU. 

Athletes time will be taken once all reps are completed and return back to the athlete starting area. If you do not finish all reps, your score will be the reps completed in the 12 min time cap.

*See movement standards at bottom of page*