The warm-up

Welcome to the 2024 Winter Edition of the 24AMRAP Challenge! We are about to embark on an epic journey for the next 24 hours. Together, you, us and many teams and athletes from around the world will be connected by effort, sweat, laughter and our shared passion for CrossFit, community and hard work.

This is our traditional warm-up hour, has been unchanged since our first event almost 10 years ago. Reminder: this is a 24 hour event so pacing is essential. Have fun!

1. Air squat

2. Sit-up

3. Push-up

Every rep of every movement equals 1 point. Have fun! Remember: pacing is key! Fallback movment is the burpee so 1 burpee is 1 point throughout the entire event.

Throughout this event we may use the words reps and points but points is the measurement for 500 per hour per team as the minimum threshold to stay in the race. So 500 points per hour can mean 250 reps of an exercise that says 1 rep = 2 points.

ROW ROW ROW YOUR BOAT...

1. Row on the Concept 2 Rower - 10 meters on the rower equals 1 rep

2. Burpee over the Rower - 1 rep equals 5 points [video]

3. Pendlay Barbell Row 25/40 kg - from a bent-over position with the barbell on the floor, pull the barbell towards your stomach, the rep ends with the barbell touching the upper body = 1 rep equals 2 points [video]

RISE of the macines

For calories:

1. Assault Bike 1 cal = 1 rep

2. Concept 2 Row 1 cal = 1 rep

3. Ski ERG 1 cal = 1 rep

HYROX VIBES

1. Sandbag Lunges with 15/25 kg Sandbag or empty women's or men's barbell on upper back in back squat position - 1 meter traveled equals 1 rep [video]

2. Wall Ball Shots with 6/9 kg medball at competition height = 1 rep

3. Burpee Broad Jump - 1 meter traveled equals 2 reps [video]

BUST A MOVE!

1. Dragon Squat - a pistol squat where the unsupporting leg moves behing the support leg and the floating foot ends in front of the support leg. The floating leg and foot are not allowed to touch the floor during this movement. In the end position the top of the knee of the support leg is above the crease of the hip - if you can pull this off you will earn 30 points per rep [video]

2. Barbell Hang Power Clean 35/40 kg - from the hang position where the barbell starts at the top of the knees, bring the barbell up to rack position using the power clean technique, extend legs and hips to complete the rep = 1 rep [video]

3. Box Jumps on a 20"/24" box - jump with both feet simultaneously on a box, fully extend the body on the box [video] = 1 rep

ALL TOGETHER NOW!

All three movements have to be executed synchronized with three athletes:

1. Synchronized Air Squats with three athletes - air squats below parallel and fully extended at the top = 1 rep

2. Synchronized American Kettlebell Swings with three athletes with a 12/16 kilogram kettlebell - swing the kettlebell to an overhead position, knees, hips and elbows locked at the top - 1 rep = 2 points [video]

3. Synchronized Kipping Pull-ups with three athletes - start with arms extended in full hang and end with chin above the bar, kipping allowed - 1 rep = 3 points
   

no sleep till brooklyn!

1. Split jerk with barbell for reps (you can use a rack) - 30/40 kg for reps = 1 rep equals 2 points [video]

2. Suitcase carry with 1 kettlebell 16kg for women/24 kg for men - 1 kb carry = 5 meters traveled equals 1 point [video]

3. Triple unders 1 rep = 10 points [video]

Don't forget the Fallback Movement: burpees are always 1 point!

HOLD IT NOW!

Static holds, 5 seconds = 1 rep

1. Handstand Hold against a wall - get into the handstand position back to the wall, only feet are allowed to touch the wall, fully extend and hold [video]

2. Plank on Hands (high plank) with a flat back and hold [video]

3. Dead Hang - Hang on the pull-up bar unsupported and hold

MORE COFFEE!

1. Squat Clean 25kg/40kg - 1 rep = 2 points [video]

2. Reverse Step Lunges - bodyweight [video] = 1 rep per step so left + right step equals 2 reps

3. Forward Roll - start in standing position, roll forward on the head or shoulder(s) and get back in standing position to complete the rep [video] - 1 rep equals 10 points

HULK SMASH!

Let's move some heavy weight. 1 kilogram moved equals 1 point. So 20 reps of a 100 kilogram barbell in the deadlift equals 2000 points. 5 reps of a 60 kilogram push press equals 300 points.

DON'T FORGET TO CONVERT LBS TO KILOGRAMS! Scoring is in kilograms! Score is the total weight in kilograms moved by the team.

1. Deadlift for weight

2. Push Press for weight

3. Back Squat for weight

hwpo!

1. Barbell Front squat 25/30kg's for reps - you are allowed to use a rack -> 1 rep = 2 points

2. Inverted hang - grab the rings, go inverted, hold that position [video] - 5 seconds = 1 point

3. Double Under Cross-overs - 1 rep = 25 points [video]

None of these your cuppa tea? There's always the fallback movement: burpees!

Let's Get Busy!

Have fun with these movements to get the juices flowing:

1. Farmer's Walk 2x 16kg/2x 24kg kettlebells - carry a kettlebell in each hand and walk or run = 5 meters traveled equals 1 rep [video]

2. Single Arm Dumbell Power Snatch 10/15kg dumbell - touch the floor with both dumbell heads and execute a snatch, end position is extended knees, hips and arm = 1 rep [video]

3. Box step-over 20"/24" box - step over the box, no need to extend the body on the box = 1 rep

RUN FORREST RUN!

1. Go outside and RUN (if you have a treadmill that's also allowed) - 1 meter traveled equals 1 rep

2. Assault Bike for meters - 1 meter equals 1 rep

3. Plate Waiter Walk with a 5/10 kg plate - hold a weight plate in overhead position with both hands above your head, the plate is not allowed to touch your head = 1 meter traveled equals 2 reps [video]

almost there but not yet...

1. Inverted Burpees against a wall 1 rep = 10 points [video] IMPORTANT: in the video you ẃill see a freestanding HS as the end position but you are allowed to end it in a HS against a wall!

2. Partner clean & jerk at 35kg/40/50kg (FF/FM/MM) - 1 rep = 10 points [video]

3. Duck Walk 1 meter travelled = 1 point [video] make sure the duck walk is exactly as shown in the video so in a low squat position

... or you can do burpees. Don't forget to enjoy yourself! Smile.

Hello handsome!

1. Wall Walk - 1 rep = 10 points - competititon standards, start with feet in contact with the wall lying on the floor, walk up until thighs and chest touch the wall - [video]

2. Hand Release Push-up = 1 rep [video]

3. Double Dumbell Thrusters 2x 10/15 kg dumbells (or 12/16kg kettlebells if you don't have dumbells) = 1 rep equals 2 points [video]

light at the end of the tunnel

1. Overhead Squats with an empty women's or men's barbell - full squats below parallel holding the barbell in the overhead/end position of the snatch = 1 rep [video]

2. Sumo Deadlift for reps with barbell at 40/50 kg - wide stance deadlifts with arms inside of the legs = 1 point [video]

3. Barbell Front Rack Carry 25kg/35 kg - 1 meter traveled equals 1 point [video]

last hour mighty warriors!

Go all out, after this one you're done! Thank you for competing in this event. After it's all said and done, focus on rest and recovery. It was an honor to work with you!

1. Synchronised burpees with all 6 athletes (so all 6 athletes work at the same time simultaneously) - 1 rep performed together = 20 points [video]

2. Piggyback carry (partner movement) 1 athlete climbs onto the back of another athlete and... walk. Or run! No other types of carry are allowed only piggy back - 1 meter travelled with partner = 10 points [video]

3. Double Unders - the jump rope passes underneath the athlete twice per jump = 1 rep

THE DEVIL MADE ME DO IT.

Get nasty with these three evil movements:

1. Barbell Thruster with empty women's / men's barbell - squat below parallel with the barbell in rack position and end in an overhead press position with knees, hips and arms fully extended = 1 rep [video]

2. Devil Press 2x5kg/2x10kg dumbells - burpee and snatch with two dumbells, watch video if you are not familiar with this movement = 1 reps equals 2 points (if you don't have those db weights use db's or kb's of similar weights)

3. The Pullover - from a hanging position on the pullup bar lift your feet over the bar and roll over backwards to end in the end position of the Bar Muscle Up = 1 rep equals 3 points [video]

BACK TO BACK

1. Back Squat 35/40 kilogram - squat beneath parallel, full extension of the knees and hips at the top, use of a rack is permitted = 1 rep

2. Standing Behind the neck Strict Shoulder Press with empty women's or men's barbell - with the barbell behind the neck press up to overhead press position. It's strict so no hip movement! = 1 rep [video]

3. Wall Sit - Sit against a wall with your back flat to the wall and legs in squat position at a 90 degrees angle and hold. 10 seconds hold = 1 rep

SNATCH AND GRAB

1. American Kettlebell Swing with a 12/16 kilogram KB - swing the kettlebell to an overhead position, knees, hips and elbows locked at the top = 1 rep

2. Barbell Power Snatch 35/40 kilograms - snatch the barbell into a overhead snatch position using the power snatch technique, Full extension to complete each rep = 1 rep equals 2 reps [video]

3. Strict Pull-up - chin above the bar, no hip movement, start with extended arms = 1 rep equals 3 points

WE REMEMBER CHAD

1. Box Step-ups = 1 rep

2. Box Step-ups carrying a 12/16 kg Kettlebell - carry any way you want = 2 reps

3. Box Step-ups carrying a 15/25 kg Sandbag (or a 16/24 kg Kettlebell if you do not have sandbags) - carry any way you want = 3 reps

For all Box Step-up variations: full extension standing on the box. Chad1000X: video

GROUND CONTROL

1. Barbell Floor Press 35/40kg - lying on the floor press the barbell up until the arms are locked [video] = 1 rep

2. Kipping Handstand Push-ups - against a wall in a handstand perform a handstand push-up, abmat to protect your head is allowed: start and end with fully extended arms, hips and legs [video] = 1 rep equals 2 points

3. Bear Crawl - 5 meters traveled equals 1 rep [video]

stick it to me!

1. Stick To Wall (partner movement!) - an athlete sticking to wall without support held up by 1 other athlete for 1 second = 20 points / have fun but make sure you work safely -> [video]

2. Single Under - 3 reps = 1 point, you know the drill

3. Hollow Hold - 5 seconds of hold = 1 rep [video]

So with movement 1 if you stick to the wall for 20 seconds you score 400 points! And for singles if you complete 30 single unders you score 10 points. Have fun!

G.I. jane

1. Burpee pull-up - 1 rep = 20 points [video]

2. Russian kettlebell swing - swing the kb to eye level - 16/24 kg = 1 rep [video]

3. Toes To Bar - 1 rep = 2 points

An hour inspired by a hero WOD: "G.I. Jane". And remember: dem burpees are always 1 point!