About This Competition
Welcome prior and new athletes to our Warriors DUO3! This year, we are excited to announce that the SPARTAN will be helping us host this event. This will be a two part event where if you are wanting to do the CrossFit portion of the competition, you must do the SPARTAN challenge first. For those CrossFit athletes the Spartan Challenge will not be too overwhelming. It is only a 10 station event with mostly machines, a light weighted lunge, and some box jumps. The average time for this event is anywhere around 20 minutes plus or minus. We would like you to think of this SPARTAN challenge as a “BUY-IN” to the rest of your CrossFit Competition.
After you finish the SPARTAN Challenge, you can rest for a little while and then go into the CrossFit competition. This will consist of a “CrossFit Total” along with two other short “named” CrossFit WOD’s.
Those workouts will be announced within 6 weeks of the May 10th date. Follow us on social media at Warriors.CF on instagram. Otherwise, those work will be sent to your email if you sign up beforehand.
We will be running an early bird special (CF Side only) , which will consist of a 25% discount for anyone that signs up between now and April 10th. To keep things relatively easy we will have an RX, Scaled For males, females, coed teams,
Source: Conquest Events
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| # | Athlete | Points |
|---|---|---|
| 1 | McRae Thomas | — |
| # | Athlete | Points |
|---|---|---|
| 1 | Tori Wheatley | — |
| # | Athlete | Points |
|---|---|---|
| 1 | Beth Rosiere | — |
Workouts
Annie
50-40-30-20-10
Doubles Unders
Situps
Ahtletes bring their own ropes
Situps will be done as straight leg situps so it is easier to hold a consistent standard.
Abmats will be provided
Athletes must start with there back and shoulder blades touching the deck
Athletes must clearly touch their toes with both hands for each rep to count
Scaled athletes will do 100-80-60-40-20 Single Unders
In teams: if one athete can do Double Unders and the other can not; then the athlete doing Double Unders must finish an entire set
Score: Total Time
10 Rounds for Time
8 Ground to Overhead (95/65) S (65/45)
10 Bar Facing Burpees
15 MIN Time Cap
Ground to Overhead:
Technique to bring the bar to overhead is up to you. Power Clean to Push Jerk, Snatch, whatever your heart desires
Must show full extension of arms and hips at the top of the movement
Head must be thru the window (Ensuring full range of moition) at the top of the movement
Bar Facing Burpees:
If then name doesn't make this obvious you must be facing the barbell, no lateral burpees
Chest must touch the deck at the bottom of the burpee
Does not need to be a two foot take off BUT both feet must be in the air to clear the bar. No step overs (Unless you are scaled division)
CROSSFIT TOTAL
Back Squat, Shoulder Press, Deadlift
You get a total of 3 lifting attempts at each station
Each station has a 6 minute time cap, rest breaks are encouraged between lifting attempts to ensure safety and focus
Lifts do not have to be done in any certain order
CrossFit Total will be done as a floater so you can do the lifts whenever you want. You do not have to do all three lifts in a row
Score: Individual: Sum of the highest successful weight for each lift
Score: Team: Sum of all the highest successful lifts between you and your partner then divided by 2
HEAVY HUSTLE
30 DB Snatches 50/35
20 Single DB Box Step-Overs (20 inch for all) (50/35) Scaled (35/20)
10 Hang Power Cleans (155/105) Scaled (115/ 75)
15 min Time Cap
Score is time finished or rounds and reps at the 15min mark
Solo- 2 Rounds for Time
Team- 3 rounds for Time
DB Snatches:
Non working arm must not touch and part of your body
Full extension of your arm overhead
Full Hip extension at the end of the movement
Single DB Box Step Ups : One DB held however you want.
Must have atleast one hand on DB at all times
Do NOT need to stand all the way up on top of the box
Hang Power Cleans:
You CAN power clean the first rep but do not have to if you would rather pause at the hang
This includes any first rep from the ground. For instance if you take a break between your set of ten to set it down
You must stand all the way up in the top of the catch before the barbell comes back to the hang position
Elbows must pass completely thru the bar for the repetition to count
Partners can switch turns at any point in the WOD
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Event Details
Closes: May 7, 2025
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