WORKOUT 1 - AMRAP 14 “ODA”

RX:

21 pull-ups 

15 thrusters (95/65#)

9 strict HSPU 

Every 2:00 (but NOT 0:00 - athletes stop and perform 5 synchro lateral burpee over bar

Minimal Equipment Division:

21 Ring Rows

15 Air Squats

9 Push-ups

E2M but not 0:00 - stop & perform 5 synchro burpee 

***This is a donation workout, feel free to modify as you need.

FLOW

Athletes in this workout will finish their movement and rest while the other athlete performs the next movement in the sequence. For example, at the start of the workout, Athlete 1 will begin with 21 pull-ups/ring rows and then rest, while Athlete 2 will begin 15 thrusters/air squats. Once finished with 15 thrusters/air squats, Athlete 2 will rest while Athlete 1 performs 9 strict HSPU/push-ups. Athlete 2 will start from the top with 21 pull-ups/ring rows while Athlete 1 rests. A clock set for Every 2:00 will alert Athletes to stop & perform the synchro lateral burpees over the bar. The workout DOES NOT begin with the burpees.

STANDARDS

Pull-up: Any style of pull-up is allowed, provided the athlete reaches full extension of the arms at the bottom of the movement, and the chin is clearly over the top of the bar at the finish position.

Ring Rows: The lowest part of the ring has to be adjusted to sternum height (lowest part of your chest-bone). Mark a tape on the vertical plane of the bar/spot where the rings are hanging on. During the movement,the athlete’s heels are completely placed over the taped area. The athlete holds the rings in full grip and is extended in the knees, hips and elbows. Therepiscountedwhentheathletetouchesthechestwiththebackofhis thumbs or apart of the rings and when the knees, hips, and elbows remain fully extended.

Thrusters: The first repetition of the thruster may be performed as a squat clean thruster (“cluster”). The thruster finishes at the top, elbows in extension and arms in line with ears, and at the bottom in a clearly full-depth squat

Air Squat: The athlete starts in a fully extended position, hips and knees extended. They will pass through a full squat with a hip crease below the knee and stand back up into a fully extended position.

Strict Hand Stand Push-Up: The strict HSPU should be performed no further than 10” away from the wall for head position with an arm width no wider than 30” (current CrossFit Open standard). Elbows should clearly reach extension at the top and the head (not hair) should touch the ground at the top. Mats or head cushions are allowed provided plates are used to maintain a level pressing surface

Push-ups: Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor.

Lateral Burpees: The lateral burpee over bar will be performed with one athlete on either side of the barbell, stepping down or jumping down to touch the chest & thighs, and then stepping up/jumping up performing jumping over the barbell laterally with a TWO FOOT TAKE-OFF to finish the rep

SCORING

Reps completed of the AMRAP (1 round = 45 reps)

Do NOT score the burpee reps

WORKOUT 2 - FOR MAX LOAD //

FOR MAX REPS (12 min total) “RAIDERS”

RX:

0 - 1:30 - 90 sec. Max calorie fan bike (Echo Assault) / Athlete 2 - rest

1:30 - 3:00 - Athlete 1 - rest / Athlete 2 - 90 sec. Max calorie fan bike (Echo/Assault)

3:00 - 4:30 - Athlete 1 - 90 sec. Max calorie fan bike (Echo Assault) / Athlete 2 - rest

4:30 - 6:00 - Athlete 1 - rest  / Athlete 2 - 90 sec. Max calorie fan bike (Echo/Assault)

6:00 - 9:00 - Athlete 2 - 3 min. window to find max complex : 1 snatch + 1 hang snatch + 3 overhead squat

6:00 - 9:00 - Athlete 1 - AMRAP 3

1. 8 T2B

2. 12 wall ball shots (20#/14# to 10’/9’ target)

3. 16 alt. DB hang clean & jerk (50#/35#)

9:00 - 12:00 - Athlete 2 - AMRAP 3

1. 8 T2B

2. 12 wall ball shots (20#/14# to 10’/9’ target)

3. 16 alt. DB hang clean & jerk (50#/35#)

9:00 - 12:00 - Athlete 1 - 3 min. window to find max complex : 1 snatch + 1 hang snatch + 3 overhead squat

***This is a donation workout, feel free to modify as you need.

Minimal Equipment Division:

0 - 1:30 - Athlete 1 performs max distance run
1:30 - 3:00 - Athlete 2 performs max distance run
3:00 - 4:30 -  Athlete 1 performs max distance run

4:30 - 6:00 -  Athlete 2 performs max distance run
6:00 - 9:00 - Athlete 2 - max rep burpee
6:00 - 9:00 - Athlete 1 - AMRAP 3 - 8 Abmat situp, 12 goblet squat, 16 alt. hang DB clean & jerk (20/35lbs)
9:00 - 12:00 -  Athlete 1 - max rep burpee
9:00 - 12:00 -  Athlete 2 -  AMRAP 3 - 8 Abmat situp, 12 goblet squat, 16 alt. hang DB clean & jerk (20/35lbs)

***This is a donation workout, feel free to modify as you need.

FLOW

RX: Athlete 1 will begin the workout on the bike, performing a 90 second max effort, clearing the screen, and then switching with Athlete 2 who will also perform a 90 second max effort. Athletes will perform this one more time each, for a total of two (2) 90 second rounds on the bike. The athlete that is resting during the bike efforts should track the calories they just performed.

At the 6 minute mark, Athlete 2 will move from the bike to the barbell to find a max complex while Athlete 1 moves to the pull-up bar to begin the AMRAP. At the 9 minute mark, athletes will switch, with Athlete 1 moving to the barbell to find their max complex and Athlete 2 beginning the AMRAP

Minimal Equipment: Athlete 1 will begin the workout on a run, performing a 90 second max effort running for max meters, and then switching with Athlete 2 who will also perform a 90 second max effort. Athletes will perform this one more time each, for a total of two (2) 90 second rounds running. The athlete that is returning from the run should document the max meters covered.

At the 6 minute mark, Athlete 2 will move from the bike to the barbell to find a max complex while Athlete 1 moves to the pull-up bar to begin the AMRAP. At the 9 minute mark, athletes will switch, with Athlete 1 moving to the barbell to find their max complex and Athlete 2 beginning the AMRAP

STANDARDS

Athletes can begin on or off the bike prior to each bike effort. Screens must be cleared! (No “ghost” calories)

Snatches during the complex can be power or squat. The initial snatch may be deadlift to the hip and performed as a hang (not recommended) if athletes are more comfortable lifting from this position. Hang is defined as any place between the hip crease & top of the knee. Finish position of the snatch includes fully extended elbows and arms in line with ears to constitute a fully overhead position. Overhead squats MUST be full depth! (hip crease below knee)

Toes-to-bar must begin with feet behind the rig uprights/pull-up bar every rep. Some portion of the foot ON BOTH FEET must contact the pull-up bar between the hands. Grips or a taped bar are allowed BUT NOT BOTH

Wall balls begin each rep (including the first from the floor) in a full depth squat, finishing at the top with the middle of the bar contacting the intended target height

The hang DB clean & jerk begins by deadlifting the dumbbell to the hip and then bringing it to the shoulder before clearly demonstrating a push jerk motion. The finish position is elbow extended, arm in line with ear. The dumbbell must be returned below the level of the hip to re-initiate the hang. Athletes may transition the dumbbell in any fashion (overhead, in front of face, at the hip, etc.)

SCORING

1. Rx: Combined bike calories/ Minimal Equipment: Meters Run

2. Rx: Combined load from complexes (in pounds) / Minimal Equipment: Burpee Reps

3. RX & Minimal Equipment: Combined reps from all AMRAPs (1 round = 36 reps)

WORKOUT 3 - “FROGMEN

RX:

With a 13 minute time cap, complete:

1. (one partner works at a time)

   1. Athlete 1 - 10/8/6/4/2 box jump (30”/24”)

   2. Athlete 2 - 10/20/30/40/50 double under

2. 100 deadlifts (225/155) 

   1. One partner works, one partner rests

3. (one partner works at a time)

   1. Athlete 2 - 2/4/6/8/10 box jump (30”/24”)

   2. Athlete 1 - 50/40/30/20/10 double under

Minimal Equipment

1. (one partner works at a time)

   1. Athlete 1 - 20/16/12/8/4 box/object/curb jump (20")

   2. Athlete 2 - 10/20/30/40/50 Single Unders

2. Max rep alt DB snatch (35/20)

   1. One partner works, one partner rests

3. (one partner works at a time)

   1. Athlete 1 - 50/40/30/20/10 Single Unders

   2. Athlete 2 - 4/8/12/16/20 box/object/curb jump (20")

***This is a donation workout, feel free to modify as you need.

FLOW

Athlete 1 begins with 10 box jumps, followed by Athlete 2 who performs 10 double-unders/single unders while Athlete 1 rests. Athlete 1 then begins 8 box jumps while Athlete 2 rests. Athletes move through in this fashion, with Athlete 1 performing descending reps of box jumps and resting while Athlete 2 performs ascending reps of double-unders.

Once all the above reps our completes, Athletes transition to the barbell/bumbbell. RX will complete 100 Deadlifts as a team. Partners can alternate as they need, however only one partner can work at a time. Minimal equipment division will start Alternating Dumbbell snatches. With only one partner working at a time, each partner will have one attempt to max out the number of alternating dumbbell snatches. and work their way through the deadlifts

Athletes return to the jump rope & box, switching roles. Athlete 2 begins with ascending box jump reps & resting while Athlete 1 works through descending double-under/single unders reps.

SCORING
Finish time for each of the 3 parts or if not finished in each time cap, the amount of reps completed

• Part 1 - 180 reps (30 box jumps / 150 double-unders/single unders)

• Part 2 - 100 reps (RX) / total number of dumbbell snatches (Minimal Equipment)

• Part 3 - 180 reps (30 box jumps / 150 double-unders/singles unders)

STANDARDS

The box jump finishes at the top with hips & knees in full extension. Athletes may jump down or step down

A double-under is credited when the rope passes beneath the feet twice. When an athlete trips, this means the rope never cleared or only cleared once and that rep should not be credited.

A single-under is credited when the rope passes beneath the feet once. When an athlete trips, this means the rope never cleared or only cleared once and that rep should not be credited.

The deadlift begins with plates on the floor at the bottom and finishes at the top with the barbell at the hip, shoulders behind the bar, hips & knees fully extended. When returning the barbell to the ground, arms must remain straight the whole time. A bend in the arms or bend/straighten motion constitutes bar slamming & is not allowed. 

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no-rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from the profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.