THE CRUSADER SERIES - FINAL

RX

3:00 on / 1:00 off 

400/350m skierg  

75 double unders 

Max effort bar muscle ups

15:00 time cap (4 rounds)

Workout is completed when athletes have performed 33 / 27 bar muscle ups in total

Intermediate:

3:00 on / 1:00 off 

400/350m skierg

50 double unders 

Max effort chest to bar pull ups 

Workout is completed when athletes have performed 45 / 36 total C2B

Strength Test - 

2:00 to establish 1RM clean and jerk 

Transition :30 

2:00 to establish 1RM bench press 

Transition :30

2:00 to establish 1RM deadlift 

Score is combined total across all 3 lifts

AMRAP 10:00 

Bar facing burpees 

Hang power snatch 

Overhead squat

RX @43/30kg 

Int @35/25kg

Your total score is the reps you accumulate across the 10:00. You can choose to do as many or as little amount of reps as you wish within that time frame. For the burpees, you can continuously work for as long as you wish. For the barbell movements, if the barbell is placed down on the ground for a movement, you must move on to the next. You must start on the bar facing burpees.

For time - 

RX

40 TTB 

30 alternating pistols 

20 thrusters @ 52.5KG / 35KG

Intermediate 

30 TTB 

20 alternating pistols 

20 thrusters @45/30kg

Time cap 5:00 

FOR TIME

Swim

RX - 500m 

Intermediate - 250m

TIME CAP: N/A

FOR TIME

3.4KM RUN

Time cap: n/a

ALT EMOM 20:00

1) 10/6 cal row 

2) 10/6 cal assault bike 

3) 12/8 cal row 

4) 12/8 cal assault bike 

5) 14/10 cal row 

6) 14/10 cal assault bike 

7) 16/12 cal row 

8) 16/12 cal assault bike 

9) 18/14 cal row 

10) 18/14 cal assault bike 

11) 20/15 cal row 

12) 20/15 cal assault bike 

13) 22/16 cal row 

14) 22/16 cal assault bike  

15) 24/17 cal row 

16) 24/17 cal assault bike 

17) 26/18 cal row 

18) 26/18 cal assault bike 

19) 28/19 cal row 

20) 28/19 cal assault bike

5 rounds for time -

8 axle bar hang power cleans 

10 single DB alt box step ups 

12 chest to bars 

Time cap 10:00

Intermediate - 

5 RFT 

8 axle bar hang power cleans 

10 alt DB alt box step ups 

9 pull ups

RX

Bar @61/46kg 

DB @22.5/15kg 

Box @24/20"

Int

Bar @46/36kg 

DB @22.5/15kg

Box @24/20"

THE FINALE:

FOR TIME - 

9-7-5 

Ring Muscle Ups 

Squat Snatch @80/55kg 

time cap 9:00

This workout is ONLY for the RX division. Only the top 5 competitor's after Event 8 will be competing in this workout.

The completion of the Intermediate division will be at Event 8.