Battle of the Boxes

At 3, 2, 1 Go athlete will begin at start line and run to bike to accumultate as many calories as possible in the minute.  The following minute the athlete will perform as many sand bag cleans as possible.  The Sand bag Clean must come to the ground and go to the TOP OF THE SHOULDER with the elbows in front of the body with hips and knees fully extended.  The following minute, the athlete will complete as many calories on the rower as possible.  They will then move to the Jump Rope Surprise.  The athlete will continue this rotation every minute on the minute for 16 minutes.  The athlete may not begin the next movement early.  Score is total number of reps.

EMOM 16:

Min 1:  Bike Cals

Min 2: Sand Bag Cleans

Min 3:   Row Cals

Min 4:  Jump Rope 

RX and Masters 35-44

Sand Bag 70/100

Scaled and Masters 45+

Sand Bag 50/70

At 3,2,1 go, athlete will begin 50 KB Snatches.  The KB will go from the hang position to overhead.  Athlete may not clean the KB and then press above the head.  The rep is counted when the KB is over the head with the arm, hips and knees locked out.  The athlete must complete 5 on the right and then move to five on the left.   If the athlete receives a no rep on the left side, he/she must perform the rep again on the left side before another successful rep is counted.  Once completing 50 alternating KB snatches, the athlete will begin 40 Toes to bar.  Both feet must touch the bar at the same time and the athletes feet must pass behind the crossbar.  For scaled option, the knees must rise ABOVE the belly button and pass behind the crossbar. The athlete will then move to 30 wallballs.  The wallball is counted when the athlete squats with hip crease below the knee and ball hit clearly above the designated target.  Once completed the 30 wall balls, the athlete will move to the wall for hand stand push ups.  The athletes fingers must stay in contact with the tape line 10" from the wall.  For RX, the hand stand push ups are STRICT.  The head must touch the floor at the bottom, must have a full lock out in the arms, and feet in contact with the wall at the completion of the rep.  For the wall walk, the same CrossFit Games standard will be used.  The athlete will then move to 10 bar muscle ups (chest to bars for scaled).  We will use the same standards found in the CrossFit Games.  The score will be the total time it takes to complete the work.  The completion of the 30 wallballs is the tiebreak time.

11 minute Time Cap

RX and Masters 35-44

50 KB Snatches 35/53

40 Toes to Bar

30 Wallballs 20/30

20 HSPU (Strict)

10 Bar Muscle Ups

Scaled and Masters 45+

50 KB Snatches 26/35

40 Hanging Knee Raises

30 Wallballs 14/20

20 Wall Walks

10 Chest to Bar Pull ups

The Heavy 3 consists of three lifts: Bench Press, Front Squat and Deadlift

Athletes get three attempts at each lift.

Athletes will get three minutes of rest between their three lifts.

At 3, 2, 1 go Athletes 

0:00- 7:00 Bench Press

3:00 REST

10:00-17:00 Front Squat

3:00 REST

20:00-27:00 Deadlift

Score is best of each lifts totaled together.  

At 3,2,1 go athlete will perform prescribed calories on the Ski Erg.  Once completed, the athlete will complete as many burpee box jump overs as possible in the remaining 4 minutes.  The burpee box jump over standard:  On the burpee, chest and thighs must touch the ground, the athlete must be facing the box when they perform the box jump over (no lateral jumps).  Both feet must touch the top of the box and athlete must step down from the box.  

At the 4 minute mark, the 4 minute rest will begin

The athlete will then begin with 30 burpee box jump overs (same standard as above).  Once completed 30 burpee box jump overs, the athlete will accumulate as many calories as possible on the Ski Erg in the remaining time.

RX:

For 4 mins:

40/50 Cal Ski

Max Burpee Box Jump Over 20"

4 minute rest

For 4 mins:

30 Burpee Box Jump Overs

Max Cal Ski

Scaled:

For 4 mins:

30/40 Cal Ski

Max Burpee Box Jump or Step Overs 20"

4 minute rest

For 4 mins:

30 Burpee Box Jump or Step Overs 20"

Max Cal Ski

Masters 35-44:

For 4 mins:

40/50 Cal Ski

Max Burpee Box Jump Over 20"

4 minute rest

For 4 mins:

30 Burpee Box Jump or Step Overs 20"

Max Cal Ski

Masters 45+

For 4 mins:

30/40 Cal Ski

Max Burpee Box Jump or Step Overs 20"

4 minute rest

For 4 mins:

30 Burpee Box Jump or Step Overs 20"

Max Cal Ski