The CrossFit SCV Invitational

6 minute AMRAP

Partner A (Score 1a):

4 Burpees Box Jump Overs 24/20 (Burpee Box Step Overs for Scaled)2 Wall Walks

Partner B:

Max distance rowed (Score 1b):

This workout can be broken up by athletes however they desire, however 1 athlete must always be rowing.

At the call of 3 2 1 Go, one athlete shall move to the rower and begin rowing, the other athlete shall complete 4 burpee box jump overs and then perform 2 wall walks. After they have completed their 2 wall walks they will move back to the burpee box jump overs. Athletes may partition 1.a and 1.b however they wish

*Adaptive athletes shall receive modified movements to maintain the stimulus of the workout, these will be decided by the head judge

6 minute AMRAP

Partner A (Score 1a):

4 Burpees Box Jump Overs 24/20 (Burpee Box Step Overs for Scaled)2 Wall Walks

Partner B:

Max distance rowed (Score 1b):

This workout can be broken up by athletes however they desire, however 1 athlete must always be rowing.

At the call of 3 2 1 Go, one athlete shall move to the rower and begin rowing, the other athlete shall complete 4 burpee box jump overs and then perform 2 wall walks. After they have completed their 2 wall walks they will move back to the burpee box jump overs. Athletes may partition 1.a and 1.b however they wish

*Adaptive athletes shall receive modified movements to maintain the stimulus of the workout, these will be decided by the head judge

For time, 12 minute time cap:

15 – 12 – 9

Calories Assault Bike

Alternating Db Snatch

DB Goblet Squats

Db Weight – Rx 35 / 50 , Scaled 35 / 20

This workout shall be performed one at a time with the male athlete going first. Both athletes shall start behind the start line and on the command of 3 2 1 Go the male athlete will complete 15 calories on the assault bike before performing 15 alternating Db snatches and then completing 15 goblet squats with the same Db. Upon completing this he shall advance the dumbbell and tag his partner to begin her round of 15 calories on the assault bike , alternating db snatches and goblet squats before advancing the dumbbell and tagging the male athlete in to begin his round of 12, etc.

The score will be the time to complete all the work and advance across the finish line, there is no tie-breaker, if the team fails to finish all the reps then their score shall be the time cap plus 1 second for all remaining reps

*Adaptive athletes shall receive modified movements to maintain the stimulus of the workout, these will be decided by the head judge

Workout 3

For time, 1:30 time cap:

4 – 3 – 2 – 1

Cleans ascending weight

Rx Men – 155, 185, 205, 225

Rx Women – 95, 115, 135, 155

Scaled Men – 75, 95, 115, 135

Scaled Women – 35, 55, 75, 95

This workout is a sprint ladder. At the command of 3 2 1 Go, the athlete shall advance to the first barbell where they will complete 4 cleans at the first weight, upon completion they shall step over the barbell and move to the second barbell where they shall complete 3 cleans at the second weight, then step over the bar again to the next barbell where they will complete 2 cleans at the 3rd weight before stepping over the barbell for the fourth and final barbell where they shall perform 1 clean, upon successful completion they shall advance over the finish line.

The score will be the time to complete all the work and advance across the finish line. The tie-breaker shall be the time of completion of the 3rd round of cleans.

*Adaptive athletes shall receive modified movements to maintain the stimulus of the workout, these will be decided by the head judge

For time, 10 minute time cap:

300 Double Unders ( Scaled = 300 Singles)

Then,

3 Rounds of:

20 Pull Ups

10 Partner Deadlifts - Rx @ 315, Scaled @ 225

This workout begins with both athletes on the start line. At the call of 3 2 1 Go, both athletes shall advance to their jump ropes, they will complete 300 jump ropes, these may be broken up between the athletes however they wish, Upon completion of the 300 reps the athletes will move to the pull up bar and complete 20 pull ups, these may also be broken up however they wish. On completion of the pull ups they shall move to the barbell and complete 10 partner deadlifts, they will then roll the barbell forward to the next line and then move back to the pull up bar for round 2. After the third round the athlete shall step over the barbell and move across the finish line.

The score will be the time to complete all the work and advance across the finish line, there is no tie-breaker, if the team fails to finish all the reps then their score shall be the time cap plus 1 second for all remaining reps.

*Adaptive athletes shall receive modified movements to maintain the stimulus of the workout, these will be decided by the head judge