Power Hour 2023 at Element CrossFit
About This Competition
1 Hour.
3 Teammates.
12 Workouts.
Power Hour returns for 2023 on Saturday, June 24th at gyms across North America!
Same-sex teams of 3 will complete 12 scored workouts over the span of an hour.
Your team controls your strategy!
Power Hour workouts are a mix of individual and team efforts and in true Power Hour fashion teams are able to choose the order they complete the workouts in!
Workout Formats
All workouts will be scored by one of the following three formats:
AMRAP (As Many Reps as Possible)
For Time (As fast as possible)
For Load (As heavy as possible)
Division & Scaling Info
All teams will sign up to slots based on heat start times and be placed in a single Open Division. Teams will then have the option to scale individual workouts based on their abilities.
Athlete T-Shirts
All athletes that sign up before May 30th, 2023 get a Power Hour T-Shirt.
Have questions? Contact Us
Event Organizer
Element / Trinity Competitions
compete@elementcomps.com
(401) 206-0010
@powerhourcomp
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | FIREPOWER SHEBEASTS | 20 |
| 2 | Hustle & Muscle | 28 |
| 3 | Port Credit Girlz | 34 |
| 4 | Not Fast, Just Furious | 45 |
| 5 | Trouble Unders | 47 |
| # | Athlete | Points |
|---|---|---|
| 1 | Port Credit Boyz | 16 |
| 2 | Element CrossFit | 18 |
Workouts
ALL 3 ATHLETES
For Time:
2000m Row
Note: Each athlete must row a minimum of 200m.
RX
1 ATHLETE*
As many reps as possible in 4 minutes of:
10 Single Leg Squats
2 x 25' Shuttle Run
*Each athlete can only complete ONE gymnastics and ONE strength event.
==============
SCALED
1 ATHLETE*
As many reps as possible in 4 minutes of:
10 Goblet Squats
2 x 25' Shuttle Run
SCALED Dumbbell Weight
Men: 1 x 50lb Dumbbell | Women 1 x 35lb Dumbbell
*Each athlete can only complete ONE gymnastics and ONE strength event.
RX
ANY 2 ATHLETES
For Time:
10-9-8-7-6-5-4-3-2-1
Synchro Single Arm Dumbbell Snatch
Toes-to-Bar
RX Dumbbell Weight
Men: 50lbs | Women: 35lbs
=============
SCALED
ANY 2 ATHLETES
For Time:
10-9-8-7-6-5-4-3-2-1
Synchro Single Arm Dumbbell Ground-to-Overhead
Hanging Knee Raises
SCALED Dumbbell Weight
Men: 50lbs | Women: 35lbs
RX
1 ATHLETE*
As many reps as possible in 4 minutes of:
3 Toes-to-Bar
2 Chest-to-Bar
1 Bar Muscle-Up
*Each athlete can only complete ONE gymnastics and ONE strength event.
===============
SCALED
1 ATHLETE*
As many reps as possible in 4 minutes of:
3 Bar Facing Burpees
6 Hanging Knee Raises
*Each athlete can only complete ONE gymnastics and ONE strength event.
ATHLETE 3
For MAX Load in 4:00
5 Deadlifts + 1 Hang Clean
RX
ANY 2 ATHLETES
As many reps as possible in 6 minutes of:
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder-to-Overhead
RX Dumbbell Weights
Men: 2 x 50lb Dumbbells | Women: 2 x 35lb Dumbbells
NOTE: Non-working partner must be hanging from pull up bar for DB work to be performed, must switch after each round
=====================
SCALED
ANY 2 ATHLETES
As many reps as possible in 6 minutes of:
12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder-to-Overhead
SCALED Dumbbell Weights
Men: 1 x 50lb Dumbbell | Women: 1 x 35lb Dumbbell
NOTE: Non-working partner must be hanging from pull up bar for DB work to be performed, must switch after each round
Athlete 2
For MAX Load in 4:00
1 Clean + 3 Shoulder-to-Overhead
Athlete 1
For MAX Load in 4:00
1 Snatch + 1 Hang Snatch + 1 OHS
RX
ALL 3 ATHLETES
As many reps as possible in 7 minutes:
8 Dumbbell Front Squats
8 Dumbbell Lunges*
*Lunges are modified in subsequent rounds as follows:
R1&2: Farmer Carry Lunge
R3&4: Front Rack Lunge
R5+: Overhead Lunge
RX Dumbbell Weight
Men: 2 x 50lb Dumbbell | Women 2 x 35lb Dumbbell
===============
SCALED
ALL 3 ATHLETES
As many reps as possible in 7 minutes:
8 Dumbbell Front Squats
8 Dumbbell Lunges*
*Lunges are modified in subsequent rounds as follows:
R1&2: Farmer Carry Lunge
R3&4: Front Rack Lunge
R5+: Overhead Lunge
SCALED Dumbbell Weight
Men: 1 x 50lb Dumbbell | Women 1 x 35lb Dumbbell
RX
ALL 3 ATHLETES
Waterfall Style For Time:
30 Calorie Row
15 Burpee Box Jump Over
RX Box Height
Men: 30" | Women 24"
=============
SCALED
ALL 3 ATHLETES
Waterfall Style for Time:
20 Calorie Row
15 Burpee Box Get Over
SCALED Box Height
Men: 24" | Women 20"
This workout is performed 'waterfall style' with one athlete starting their round of work on the rower once the athlete prior completes their row.
RX
ANY 2 ATHLETES
As many reps as possible in 5 minutes of:
6 Synchro Line Facing Burpees
30 Double Unders
1 Cluster
Rx Cluster Weight
Men: 135lbs | Women: 95lbs
=============
SCALED
ANY 2 ATHLETES
As many reps as possible in 5 minutes of:
6 Synchro Line Facing Burpees
30 Single Unders
1 Cluster
Scaled Cluster Weight:
Men: 95lbs | Women: 65lbs
RX
1 ATHLETE*
As many reps as possible in 3 minutes of:
Max Distance Handstand Walk
*Each athlete can only complete ONE gymnastics and ONE strength event.
==========
SCALED
1 ATHLETE*
As many reps as possible in 3 minutes of:
Max Rep Box Walk
*Each athlete can only complete ONE gymnastics and ONE strength event.
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Event Details
Closes: Jun 16, 2023
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