2023 CrossFit®️ Copa Sur

RX Test 1
 
In MF pairs for 15 mins, AMRAP of:

3 Synchro MU (one partner ring, other bar)

5 Synchro Thrusters, 95/65lbs
 
* 1 pair works, other rests, then switch
** Add 2 MU and 5 Thrusters after both pairs complete the round

Scaled Test 1
 
In MF pairs for 15 mins, AMRAP of:
3 MU (one partner ring, other bar)
5 Synchro Thrusters, 95/65lbs
 
* 1 pair works, other rests, then switch
** Add 2 MU and 5 Thrusters after both pairs complete the round
*** During the muscle-up, the partner has to be in hang. MU can be ring or bar.

RX Test 2
 
4 Rounds, one member at each station, of: 2.5k/2k Assault bike*
800m Run*
Bear hug Sandbag Hold 200/150lbs*
150 Double-unders*
10 Worm Clean and Jerks
 
Time cap: 28 mins
* Athletes change stations each round

Scaled Test 2
 
4 Rounds, one member at each station, of: 2.5k/2k Assault bike*
800m Run*
Dumbbell Hold 90/60lbs*
100 Double-unders*
5 Worm Push Press
 
Time cap: 28 mins
* Athletes change stations each round

RX Test 3
 
5 Rounds in MF pairs:

MF Pair 1 starts:
10/7 Row Cals
10 Synchro Alt DB GTO 90/60lbs
15 (each) 24” Box Jumps, alternating
 
MF Pair 2 starts:
10/7 Ski Cals
20 Synchro Alt DB GTO 70/50lbs
10 (each) 30” Box Jumps, alternating

* When both pairs completed round, switch
** Pair 1 will row 3x and ski 2x
*** Pair 2 will ski 3x and row 2x
 
Time cap: 15 mins

Scaled Test 3
 
5 Rounds in MF pairs:

MF Pair 1 starts:
10/7 Row Cals
10 Synchro Alt DB Deadlift 90/60lbs
15 (each) 24” Box Jumps, alternating
 
MF Pair 2 starts:
10/7 Ski Cals
20 Synchro Alt DB Deadlift 70/50lbs
10 (each) 30” Box Jumps, alternating

* When both pairs completed round, switch
** Pair 1 will row 3x and ski 2x
*** Pair 2 will ski 3x and row 2x
**** For Scaled, move onto box anyhow
 
Time cap: 15 mins

RX Test 3
 
5 Rounds in MF pairs:

MF Pair 1 starts:
10/7 Row Cals
10 Synchro Alt DB GTO 90/60lbs
15 (each) 24” Box Jumps, alternating
 
MF Pair 2 starts:
10/7 Ski Cals
20 Synchro Alt DB GTO 70/50lbs
10 (each) 30” Box Jumps, alternating

* When both pairs completed round, switch
** Pair 1 will row 3x and ski 2x
*** Pair 2 will ski 3x and row 2x
 
Time cap: 15 mins

Scaled Test 3
 
5 Rounds in MF pairs:

MF Pair 1 starts:
10/7 Row Cals
10 Synchro Alt DB Deadlift 90/60lbs
15 (each) 24” Box Jumps, alternating
 
MF Pair 2 starts:
10/7 Ski Cals
20 Synchro Alt DB Deadlift 70/50lbs
10 (each) 30” Box Jumps, alternating

* When both pairs completed round, switch
** Pair 1 will row 3x and ski 2x
*** Pair 2 will ski 3x and row 2x
**** For Scaled, move onto box anyhow
 
Time cap: 15 mins

RX Test 5
 
For time:

15 Worm Burpees
15 Worm Squats
Women complete 1 Seated LL RC (each)
Men complete 5 Strict C2W HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
Women complete 2 LL RC (each)
Men complete 10 Strict HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
Women complete 3 Rope Climbs (each)
Men complete 15 HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
 
Time cap: 16 mins

Scaled Test 5
 
3 Rounds for time:

10 Worm Burpees
5 Worm Squats
Women complete 3 Rope Climbs (total)
Men complete 6 Wall Walks (total)
Switch
 
Buy out:
10 Worm Burpees
5 Worm Squats
 
Time cap: 16 mins

RX Test 6
 
1 min Max reps Clean 225/145lbs

2 mins Rest

1 min Max reps Clean 245/165lbs

2 mins Rest

1 min Max reps Clean 265/185lbs

Scaled Test 6
 
1 min Max reps Clean 135/85lbs

2 mins Rest

1 min Max reps Clean 145/95lbs

2 mins Rest

1 min Max reps Clean 155/105lbs

For time:

3000m Assault Bike
Hand over hand pull (84’)
2000m Assault Runner
Hand over hand pull (84’)
1000m Ski
Hand over hand pull (92’)
 
Time cap: 30mins
 
M 225lbs / F 180lbs

For total reps in 3, 3-minute intervals:

5 Ring complex (1TTR, 1MU, 1Dip)
20 Pistols
Max Burpee over box
 
Time: 3x3 mins (1min rest between)
 
M         30” box, 20lb Ruck
F          24” box, 10lb Ruck

Semifinals Linda

For time 10,9,8,7,6,5,4,3,2,1 reps of:
Deadlift
Dumbbell Bench Press
Squat Clean
 
Time cap: 17 mins
 
M         295lb DL, 90lb DBs, 145lb Cl
F          220lb DL, 60lb DBs, 105lb Cl

Test 4, for heaviest load lifted:

Run 800m
Max Snatch
 
Time cap: 6 mins.

2 mins reset for Test 5.

Test 5, for time:

8 Snatch
Run 800m
 
Time cap: 6 mins
 
M 185lbs / F 125lbs

For time:

20 Overhead Squats
500 Row
3 HS Walk pirouettes
2 Seated Legless Rope Climbs
20 C2W HSPU
2 Seated Legless Rope Climbs
3 HS Walk pirouettes
500 Row
20 Overhead Squats
 
Time cap: M 15 mins, F 16 mins
 
M 185lbs / F 125lbs

For time:

20 Overhead Squats
500 Row
3 HS Walk pirouettes
2 Seated Legless Rope Climbs
20 C2W HSPU
2 Seated Legless Rope Climbs
3 HS Walk pirouettes
500 Row
20 Overhead Squats
 
Time cap: M 15 mins, F 16 mins
 
M 185lbs / F 125lbs

3 Rounds for time:

15/10 Assault bike calories
20 Toes-to-bar
60’ Sandbag bear-hug carry
 
Time cap: 6 mins
 
M 200lbs / F 150lbs

4 Rounds, one member at each station, of: 2.5k/2k Assault bike*
800m Run*
Bear hug Sandbag Hold 200/150lbs*
150 Double-unders*
10 Worm Clean and Jerks
 
Time cap: 28 mins
* Athletes change stations each round

In MF pairs for 15 mins, AMRAP of:

3 Synchro MU (one partner ring, other bar)

5 Synchro Thrusters, 95/65lbs
 
* 1 pair works, other rests, then switch
** Add 2 MU and 5 Thrusters after both pairs complete the round

As a relay (F/M/F/M), complete:

(F1 and M1)
400 Sprint
10 Dumbbell Bench Press, 90/60lbs
15 Unbroken Single Leg Squats, Leg 1
15 Unbroken Single Leg Squats, Leg 2
3 HS Pirouettes

(F2 and M2)
400 Sprint
15 Dumbbell Bench Press, 90/60lbs
10 Unbroken Single Leg Squats, Leg 1
10 Unbroken Single Leg Squats, Leg 2
3 HS Pirouettes
 
Time cap: 16 mins

5 Rounds in MF pairs:

MF Pair 1 starts:
10/7 Row Cals
10 Synchro Alt DB Snatch 90/60lbs
15 (each) 24” Box Jumps, alternating
 
MF Pair 2 starts:
10/7 Ski Cals
20 Synchro Alt DB Snatch 70/50lbs
10 (each) 30” Box Jumps, alternating

* When both pairs completed round, switch
** Pair 1 will row 3x and ski 2x
*** Pair 2 will ski 3x and row 2x
 
Time cap: 15 mins

For time:

15 Worm Burpees
15 Worm Squats
Women complete 1 Seated LL RC (each)
Men complete 10 Strict C2W HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
Women complete 2 LL RC (each)
Men complete 15 Strict HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
Women complete 3 Rope Climbs (each)
Men complete 20 HSPU (each)
Switch
15 Worm Burpees
15 Worm Squats
 
Time cap: 16 mins

1 min Max reps Clean 275/195lbs

2 mins Rest

1 min Max reps Clean 295/215lbs

2 mins Rest

1 min Max reps Clean 315/235lbs