Great White CrossFit: Sink or Swim I

Prove your fitness at SINK OR SWIM, Great White CrossFit's inaugural same-sex partner competition!

Workouts to be released via GreatWhiteCrossFit.com and will be shared to our FB page.

CASH PRIZES for Rx Division!

WORKOUTS:

The first workout of the day will be as follows:

Standards Video: https://youtu.be/OiWLPHymyFc

AMRAP 10 (Rx)

18 Synchronized Bar Facing Burpees
18 Hang Clean & Jerks 155/105
18 Synchronized Toes to Bar

12 Synchronized Bar Facing Burpees
12 Hang Clean & Jerks 155/105
12 Synchronized Toes to Bar

8 Synchronized Bar Facing Burpees
8 Hang Clean & Jerks 155/105
8 Synchronized Toes to Bar

4 Synchronized Bar Facing Burpees
4 Hang Clean & Jerks 155/105
4 Synchronized Toes to Bar

Max Effort Shoulders to Overhead 155/105

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AMRAP 10 (Scaled)

18 Synchronized Bar Facing Burpees
18 Hang Clean & Jerks 115/75
18 Synchronized Weighted Sit Ups

12 Synchronized Bar Facing Burpees
12 Hang Clean & Jerks 115/75
12 Synchronized Weighted Sit Ups

8 Synchronized Bar Facing Burpees
8 Hang Clean & Jerks 115/75
8 Synchronized Weighted Sit Ups

4 Synchronized Bar Facing Burpees
4 Hang Clean & Jerks 115/75
4 Synchronized Weighted Sit Ups

Max Effort Shoulders to Overhead 115/75


The second workout of the day will be as follows:

AMRAP 8 (Rx)

75 Handstand Push Ups
50 Calorie Row
25 Snatches (135/95)
====================

AMRAP 8 (Scaled)

75 Hand Release Push Ups
50 Calorie Row
25 Snatches (95/65)
====================

*Repetitions may be split between partners however they choose.

The final guaranteed workout of the day will be as follows:

EMOTM 9 or Until Failure (Rx)

Minute 1    
12 Kettlebell Swings (70/53)
12 Box Jump Overs (24”/20”)

Minute 2    
16 Thrusters (95/65)

Minute 3    
12 Kettlebell Swings (70/53)
12 Box Jump Overs (24”/20”)

Minute 4    
14 Thrusters (115/75)

Minute 5    
12 Kettlebell Swings (70/53)
12 Box Jump Overs (24”/20”)

Minute 6    
12 Thrusters (135/95)

Minute 7    
12 Kettlebell Swings (70/53)
12 Box Jump Overs (24”/20”)

Minute 8    
10 Thrusters (155/105)

Minute 9    
Max Reps Thrusters (185/115)

This workout will be treated as an “Every Minute on the Minute” style workout. The work load is specified as to which partner is allowed to work during the given minute. Failure to complete the prescribed workload within the minute will result in the workout being over for the team. At that point, your team score will be the total reps completed before time expired. In the event that the team makes it to the last bar, they will then perform max effort reps of thrusters at the prescribed load. Your score will be your total reps completed.

EMOTM 9 or Until Failure (Scaled)

Minute 1    
12 Kettlebell Swings (53/35)

12 Box Jump Overs or Step Overs (24”/20”)

Partner A
Minute 2    
16 Thrusters (75/55)

Partner A
Minute 3    
12 Kettlebell Swings (53/35)

12 Box Jump Overs or Step Overs (24”/20”)

Partner B
Minute 4    
14 Thrusters (95/65)

Partner B
Minute 5    
12 Kettlebell Swings (53/35)

12 Box Jump Overs or Step Overs (24”/20”)

Partner A
Minute 6    
12 Thrusters (115/75)

Partner A
Minute 7    
12 Kettlebell Swings (53/35)

12 Box Jump Overs or Step Overs (24”/20”)

Partner B
Minute 8    
10 Thrusters (125/85)

Partner B
Minute 9    
Max Reps Thrusters (135/95)

Partner A & B

Video Standards: https://youtu.be/OiWLPHymyFc