CROSSFIT LICENSED MAXOUT Road to Redemption Liverpool

Buy in 50 wall balls

3 rounds for time

12 minute time cap 

15/12 cal row
15 Box jump overs
10 Thrusters

Cash out 50 wall balls

RX Barbell Weight: 50/40KG

Throwdown Barbell Weight: 45/35KG

Scaled Barbell Weight: 40/30KG

Start the workout with 50 wall balls.
Men use a 9 kg ball, women use a 6 kg ball.
Target height: 10 ft  for men, 9 ft  for women.
Ensure the ball reaches the target height and you squat below parallel on each rep.

After completing the buy-in, proceed to the following:
15/12 Calorie Row
Men: 15 calories
Women: 12 calories

15 Box Jump Overs
24"  box for men, 20" for women.
Jump onto and over the box, landing on the other side. All divisions can step up or step down but both feet must touch the top of the box, but there’s no need to stand up fully.

10 Thrusters
Weights:
Men: 50 kg (RX), 45 kg (Throwdown), 40 kg (Scaled)
Women: 40 kg (RX), 35 kg (Throwdown), 30 kg (Scaled)

Perform a full squat below parallel, then press the barbell overhead in one smooth movement.

Cash-Out: 50 Wall Balls

Finish the workout with another 50 wall balls following the same standards as the buy-in.
Time Cap: 12 Minutes

Your score is the total number of reps completed within the 12-minute time limit.

Key Standards:

Wall balls: The movement starts when you are fully extended, each movement full squat below parallel, ball must reach the target height.
Box Jump Overs: Both feet touch the top of the box, step up / down or jump no need to stand fully.
Thrusters: Full squat below parallel, barbell pressed overhead in one motion.

Scaled 

400m Run

20 Goblet Squats

20 Burpees

15 Goblet Squats

15 Burpees

10 Goblet Squats

400m Run

DB 12.5KG/22.5KG

Throwdown 

400m Run

20 Overhead Squats

20 Burpees

15 Overhead Squats

15 Burpees

10 Overhead Squats

400m Run

DB 15KG/22.5KG

RX 

400m Run

25 Overhead Squats

25 Burpees

20 Overhead Squats

20 Burpees

10 Overhead Squats

400m Run

DB 15KG/22.5KG

The Flow

This 8-minute workout is a fast-paced, high-intensity challenge that combines running, overhead squats, and burpees. It’s designed to test your cardiovascular endurance,  form, and mental toughness. The workout starts and ends with a 400m run, with descending reps of overhead squats and burpees in between. Push hard from the start, but remember to maintain form, especially during the squats, as you'll need a strong core and stable shoulders to succeed.

Workout 4: 8-Minute For Time

Workout Sequence:

    400m Run
        Begin the workout with a 400m run.

    20 Overhead Squats (OHS)
        Perform 20 overhead squats, focusing on keeping the dumbbells stable and your chest upright.

    20 Burpees
        Drop to the ground with your chest and thighs touching the floor, then explode back up, make sure you are fully extended.

    15 Overhead Squats
        After the burpees, perform 15 overhead squats with the same standards as before.

    15 Burpees
        Complete 15 burpees.

    10 Overhead Squats
        Perform 10 overhead squats.

        400m Run
        End the workout with a final 400m run. Dig deep and give everything you have left to finish strong.

Men:
            RX: 1 x 22.5 kg dumbbells overhead.
            Throwdown: 1 x 22.5 kg dumbbell overhead.
            Scaled: 1 x 22.5 kg dumbbell in a goblet hold.
        Women:
            RX: 1 x 15 kg dumbbells overhead.
            Throwdown: 1 x 15 kg dumbbell overhead.
            Scaled: 1 x 15 kg dumbbell in a goblet hold.

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AMRAP 8 minutes

Workout 2.A

RX
12-9-6 Deadlift / Clean / Push Press 70/50KG
15 C2B 
HSW (2 length) 

Rest 1 minute 

Workout 2.B 6 minutes

1 Snatch + 1 hang + 3 OHS 

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AMRAP 8 min

Throwdown
12-9-6 Deadlift / Clean / Push Press 60/40KG
10 pull ups
HSW (2 length) or Bear crawl (4 Lengths) 

Rest 1 minute 

Workout 2.B 6 minutes

1 Snatch + 1 hang + 3 OHS 

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AMRAP 8 min

Scaled 

12-9-6 Deadlift / Clean / Push Press 50/35KG
10 banded pull ups
Bear crawl (4 Lengths) 

Rest 1 minute 

Workout 2.B : 6 minutes

1 Rep Max Clean (Any Variation Allowed)

This workout is a 2-part challenge designed to test your endurance, strength, and technique. Part 1 is a 8-minute AMRAP that will push your conditioning and capacity for high-intensity work. After a brief 1-minute rest, you'll move straight into Part 2, where you'll showcase your strength with heavy lifts.

Workout 2.A: 8-Minute AMRAP

The workout will start with a barbell complex 12 Deadlifts / 9 Power cleans 6 push press before moving onto Chest to bar / Pull ups (check category standard). for RX athletes only you must complete hand stand walks (HSW), Throwdown can choose to complete HSW or bear crawls and Scaled must bear crawl.

  12 x  Deadlift 9 x  Cleans 6 x Push Press

Barbell Weight: 

Scaled           Throwdown        RX
50/35KG // 60/40KG // 70/50KG
 
15 Chest-to-Bar Pull-Ups / 10 Pull-Ups:

    Male : 15 x C2B / Throwdown 10 x Pull ups / Scaled 10 x pull ups (athlete can choose banded or non banded for scaled)

Female : 15 x C2B / Throwdown 10 x Pull ups / Scaled 10 x pull ups (athlete can choose banded or non banded for scaled)

Handstand Walk (HSW): For athletes choosing bear crawl you will do twice the length of athletes performing HSW's

    Male : Hand stand walk / Handstand walk or Bear crawl / Bear crawl
Female : Hand stand walk / Handstand walk or Bear crawl / Bear crawl

Rest 1 Minute

Workout 2.B: 6-Minute Max Out

Part 1:

    1 Snatch + 1 Hang Snatch + 3 Overhead Squats (OHS)
        RX and Throwdown: Any variation of snatch and hang snatch is allowed.
        After completing the snatches, follow up with 3 overhead squats, ensuring full depth in each squat.

Scaled Athletes

    1 Rep Max Clean (Any Variation)
        Find your 1 rep max for a clean using any style: power clean, squat clean, or split clean.
       

Key Standards:

    C2B Pull-Ups/Pull-Ups: For C2B, the chest must touch the bar; for regular pull-ups, the chin must clear the bar and arms fully extended at the bottom.

    Handstand Walk: Complete each length with both hands crossing the line. Bear crawl athletes must keep their hips low and shoulders engaged.

    Snatch and Clean: Lifts must be completed with full extension, and you must demonstrate control at the top.

    Overhead Squats: Ensure your hip crease goes below parallel on each rep and fully extended at the top.

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AMRAP 8 min

Workout 2.A

RX
12-9-6 Deadlift / Clean / Push Press 
15 C2B 
HSW (2 length) 

Rest 1 minute 

Workout 2.B 6 min

1 Snatch + 1 hang + 3 OHS 

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AMRAP 8 min

Throwdown
12-9-6 Deadlift / Clean / Push Press 
10 pull ups
HSW (2 length) or Bear crawl (4 Lengths) 

Rest 1 minute 

Workout 2.B 6 min

1 Snatch + 1 hang + 3 OHS 

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AMRAP 8 min

Scaled 

12-9-6 Deadlift / Clean / Push Press 
10 banded pull ups
Bear crawl (4 Lengths) 

Rest 1 minute 

Workout 2.B 6 min

1 Rep Max Clean (Any Variation Allowed)

This workout is a 2-part challenge designed to test your endurance, strength, and technique. Part 1 is a 8-minute AMRAP that will push your conditioning and capacity for high-intensity work. After a brief 1-minute rest, you'll move straight into Part 2, where you'll showcase your strength with heavy lifts.

Workout 2.A: 8-Minute AMRAP

The workout will start with a barbell complex 12 Deadlifts / 9 Power cleans 6 push press before moving onto Chest to bar / Pull ups (check category standard). for RX athletes only you must complete hand stand walks (HSW), throwdown can choose to complete HSW or bear crawls and scaled must bear crawl.

  12 x  Deadlift 9 x  Cleans 6 x Push Press
       

Barbell Weight: 

Scaled           Throwdown        RX
50/35KG // 60/40KG // 70/50KG

 
15 Chest-to-Bar Pull-Ups / 10 Pull-Ups:

    Male : 15 x C2B / Throwdown 10 x Pull ups / Scaled 10 x pull ups (athlete can choose banded or non banded for scaled)
Female : 15 x C2B / Throwdown 10 x Pull ups / Scaled 10 x pull ups (athlete can choose banded or non banded for scaled)

Handstand Walk (HSW): For athletes choosing bear crawl you will do twice the length of athletes performing HSW's

    Male : Hand stand walk / Handstand walk or Bear crawl / Bear crawl
Female : Hand stand walk / Handstand walk or Bear crawl / Bear crawl

Rest 1 Minute

Workout 2.B: 6-Minute Max Out

Part 1:

    1 Snatch + 1 Hang Snatch + 3 Overhead Squats (OHS)
        RX and Throwdown: Any variation of snatch and hang snatch is allowed.
        After completing the snatches, follow up with 3 overhead squats, ensuring full depth in each squat.

Scaled Athletes

    1 Rep Max Clean (Any Variation)
        Find your 1 rep max for a clean using any style: power clean, squat clean, or split clean.
       

Key Standards:

    Deadlift/Clean/Push Press: Barbell must touch the floor for the deadlift and clean. Ensure full lockout overhead for the push press.

    C2B Pull-Ups/Pull-Ups: For C2B, the chest must touch the bar; for regular pull-ups, the chin must clear the bar and arms fully extended at the bottom.

    Handstand Walk: Complete each length with both hands crossing the line. Bear crawl athletes must keep their hips low and shoulders engaged.

    Snatch and Clean: Lifts must be completed with full extension, and you must demonstrate control at the top.

    Overhead Squats: Ensure your hip crease goes below parallel on each rep and fully extended at the top.

Workout 3  

Time Cap: 13 Minutes 

Adding 10kg each time to clean

RX 

Barbell Starting Weight: 70/50KG

15 Toes to Bar 
25 Double unders 
10 squat clean

15 Toes to Bar 
25 Double unders 
8 squat clean

15 Toes to Bar 
25 Double unders 
6 squat clean

15 Toes to Bar 
25 Double unders 
4 squat clean

15 Toes to Bar 
25 Double unders 
2 squat clean

Throwdown 

Barbell Starting Weight: 60/40KG

15 Toes to Bar 
25 Double unders or 50 Single Unders
10 squat clean

15 Toes to Bar 
25 Double unders or 50 Single Unders
8 squat clean

15 Toes to Bar 
25 Double unders or 50 Single Unders
6 squat clean

15 Toes to Bar 
25 Double unders or 50 Single Unders
4 squat clean

15 Toes to Bar 
25 Double unders or 50 Single Unders
2 squat clean

Scaled 

Barbell Starting Weight: 50/30KG

15 Knees to Chest 
50 Single Unders
10 Cleans

15 Knees to Chest 
50 Single Unders
8 Cleans

15 Knees to Chest 
50 Single Unders
6 Cleans

15 Knees to Chest 
50 Single Unders
4 Cleans

15 Knees to Chest 
50 Single Unders
2 Cleans

The Flow

Prepare yourself for a gruelling 13-minute challenge that will test your strength, coordination, and endurance. This workout features a descending ladder of squat cleans combined with core-taxing toes-to-bar and  double/single unders. With every round, the weight on the bar increases, pace yourself, but be ready to push the limits as the reps decrease and the intensity rises!

Starting Weights:

    Men:
        RX: Start at 70 kg, add 10 kg each round.
        Throwdown: Start at 60 kg, add 10 kg each round.
        Scaled: Start at 50 kg, add 10 kg each round. (Scaled can use any clean variation.)

    Women:
        RX: Start at 50 kg, add 10 kg each round.
        Throwdown: Start at 40 kg, add 10 kg each round.
        Scaled: Start at 30 kg, add 10 kg each round. (Scaled can use any clean variation.)

Workout Sequence:

    15 Toes-to-Bar (TTB) / 10 Leg Raises (Scaled):
        RX and Throwdown: Perform 15 toes-to-bar, ensuring your feet touch the bar simultaneously at the top.
        Scaled: Complete 10 leg raises, lifting your legs as high as possible.

    25 Double Unders / 50 Single Unders (Scaled):
        RX and Throwdown: Perform 25 double unders, with the rope passing under your feet twice per jump.
        Scaled: Complete 50 single unders, with the rope passing under your feet once per jump (Scaled must perform single unders).

    Squat Cleans:
        Start with 10 squat cleans, then proceed with 8, 6, 4, and 2 as the rounds progress.
        Increase the weight on the bar by 10 kg after each round.
        Ensure full depth in the squat, with the crease of the hip below the knee, and stand up fully at the top of each clean.
For scaled athlete  any variation can be completed, you can mix between power or squat however you must complete the required standard for that variation.

Repeat the sequence for each round, with the number of squat cleans decreasing and the weight increasing each time.

Key Standards:

    Toes-to-Bar / Knees to Chest: Feet must make contact with the bar for TTB; for Knees to Chest, feet should be lifted as high as possible.

    Double Unders / Single Unders: For double unders, the rope must pass under your feet twice; for single unders, once. Scaled athletes must do single unders.

    Squat Cleans: Ensure a full squat with the barbell, reaching full extension at the top. Add 10 kg to the barbell after completing each round of squat cleans.

10 min AMRAP

Throwdown

15 Pull ups with partner in a dead hang 
12 Synchro Bar Facing Burpee over bar 
10 Thrusters M: 45KG
20 Box jump overs

Scaled 

15 Banded Pull Ups with partner in a dead hang 
12 Synchro Bar Facing Burpee over bar 
10 Thrusters F: 30KG
20 Box jump overs

This 10-minute AMRAP is designed to challenge both your strength and coordination. Working with a partner, you'll perform synchronised movements and high-intensity exercises that require teamwork and communication. The workout includes pull-ups or banded pull-ups, burpees, thrusters, and box jump overs. The goal is to complete as many rounds and reps as possible within the 10 minute time cap.

Workout 1: 10-Minute AMRAP

Workout Sequence:

Pulls ups (throwdown) or 10 Banded pull ups (scaled)

Throwdown: Perform regular pull-ups, whilst partner hangs
Scaled: One partner performs 10 banded pull-ups No synchro element for scaled.

12 Synchro Burpee Over Bar (Facing)

Partners must complete burpees facing the bar and then jump over the bar. Both athletes should be in sync when they reach the ground.

12 Thrusters

Men:
Throwdown: 45 kg barbell

Women:
Scaled: 30 kg barbell.

Perform thrusters, going from a full squat to a press overhead in one fluid motion.

20 Box Jump Overs

Perform box jump overs, jumping onto and over the box.Burpees Over Bar: Both partners must be in sync when they are on the floor, with their chests touching the floor.

Thrusters: Ensure full depth in the squat and lock out the bar overhead with each rep.

Box Jump Overs: Step or jump onto the box, both feet must be in contact with top of the box at the same time.

Throwdown

Team Workout 2a

40/25 cal row (ATHLETE 1)

directly into

150 wall balls (split anyway) every switch tag partner (Partner will be at the other end of the lane)  

40/25 cal row (ATHLETE 2) 

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rest 1 min

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Team Workout 2b

8 mins to establish partner A) has 4 minutes to establish then partner B) has 4 minutes to establish

Partner A)
1 x Clean + 1 Hang Clean + 2 STOH

Partner B)
1 Rep Max Snatch 

Scaled

Team Workout 2a

40/25 cal row (ATHLETE 1)

directly into

150 wall balls (split anyway) every switch tag partner (Partner will be at the other end of the lane)  

40/25 cal row (ATHLETE 2) 

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rest 1 min

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Team Workout 2b

8 mins to establish partner A) has 4 minutes to establish then partner B) has 4 minutes to establish

Partner A)
1 x Clean + 1 Hang Clean + 2 STOH

Partner B)
1 Rep Max GTOH 

Workout Sequence:

40/25 Calorie Row (Athlete 1)

Men: 40 calories.

Women: 25 calories.

Only one athlete rows at a time. Complete the row as quickly as possible to set up your team for the wall balls.

150 Wall Balls (Split Any Way)

Partners can split the 150 wall balls however they choose, but every switch requires a tag.

Tagging: The non-working partner will be stationed at the other end of the lane. You must run and physically tag your partner in the designated area before they can start their set of wall balls.

Coordinate your sets and tags to maintain a strong pace without burning out.

40/25 Calorie Row (Athlete 2)

Men: 40 calories.

Women: 25 calories.

The second athlete completes their row to finish the workout. Focus on maintaining power and form to complete the row efficiently.

Rest 1 Minute

Use this time to recover and prepare mentally for the strength-focused Workout 2.B.

Workout 2.B: 8-Minute Strength Test

Each partner will have 4 minutes to establish their best lift.

Partner A (4 Minutes):

1 Clean + 1 Hang Clean + 2 Shoulder to Overhead (STOH)

You have 4 minutes to find your heaviest successful lift for this complex.

Ensure good form throughout each movement, focusing on a strong clean, a controlled hang clean, and a solid lockout on the STOH.

Partner B (4 Minutes):

Max Snatch

Perform as many attempts as needed to find your max snatch within 4 minutes.

Scaled Women: Perform (Ground to Overhead), establish your heaviest lift using any method (clean and jerk, snatch, etc.).

Key Standards:

Wall Balls: The ball must hit the target each time, and you must complete a full squat for each rep.

Lifts: All cleans, hang cleans, and STOH must be completed with proper form, reaching full extension at the top. The snatch or GTOH must show control and stability at the top.

Team Workout 3

3 Rounds For Time

12 min cap

Throwdown

Partner A) 50 double unders or 100 single unders  // Partner B) Plate above head 15/10KG

15 Synchro Burpees to Plate

Partner A) 12 TTB   // Partner B) Dead Hang

20 Deadlifts Throwdown Male Weight: 100KG 

Hand Stand walk 10m or Bear Crawl 20m

Scaled 

Partner A) 100 single unders  // Partner B) Plate above head 15/10KG

15 Synchro Burpees to Plate

Partner A) 12 Knees to Chest  // Partner B) Dead Hang

20 Deadlfits Scaled Female Weight: 50KG 

Bear Crawl 20m

Workout 4 

Time Cap: 14 Minutes 

Using a band / rope
400m Run buy in (both Athletes run together)

Directly into

6 rounds

12 Deadlifts
9 Hangcleans
6 Push press
5 devils press

Partner 1 Performs 1 full round then swaps with Partner 2 (3 rounds each)

(M) RX 2 x 22.5kg for all movements RX / Throwdown 2 x 22.5kg for all movements except Devils press which is 1 x 22.5kg (F) 2 x 10kg

Using a band / rope
400m Run cash out (both Athletes run together)

RX & Throwdown

Team Workout 2a

40/25 cal row (ATHLETE 1)

directly into

150 wall balls (split anyway) every switch tag partner (Partner will be at the other end of the lane)  

40/25 cal row (ATHLETE 2) 

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rest 1 min

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Team Workout 2b

8 mins to establish partner A) has 4 minutes to establish then partner B) has 4 minutes to establish

Partner A)
1 x Clean + 1 Hang Clean + 2 STOH

Partner B)
1 Rep Max Snatch 

Scaled

Team Workout 2a

40/25 cal row (ATHLETE 1)

directly into

150 wall balls (split anyway) every switch tag partner (Partner will be at the other end of the lane)  

40/25 cal row (ATHLETE 2) 

-----------------------------------------------------

rest 1 min

-----------------------------------------------------

Team Workout 2b

8 mins to establish partner A) has 4 minutes to establish then partner B) has 4 minutes to establish

Partner A)
1 x Clean + 1 Hang Clean + 2 STOH

Partner B)
1 Rep Max GTOH 

Workout Sequence:

40/25 Calorie Row (Athlete 1)

Men: 40 calories.

Women: 25 calories.

Only one athlete rows at a time. Complete the row as quickly as possible to set up your team for the wall balls.

150 Wall Balls (Split Any Way)

Partners can split the 150 wall balls however they choose, but every switch requires a tag.

Tagging: The non-working partner will be stationed at the other end of the lane. You must run and physically tag your partner in the designated area before they can start their set of wall balls.

Coordinate your sets and tags to maintain a strong pace without burning out.

40/25 Calorie Row (Athlete 2)

Men: 40 calories.

Women: 25 calories.

The second athlete completes their row to finish the workout. Focus on maintaining power and form to complete the row efficiently.

Rest 1 Minute

Use this time to recover and prepare mentally for the strength-focused Workout 2.B.

Workout 2.B: 8-Minute Strength Test

Each partner will have 4 minutes to establish their best lift.

Partner A (4 Minutes):

1 Clean + 1 Hang Clean + 2 Shoulder to Overhead (STOH)

You have 4 minutes to find your heaviest successful lift for this complex.

Ensure good form throughout each movement, focusing on a strong clean, a controlled hang clean, and a solid lockout on the STOH.

Partner B (4 Minutes):

Max Snatch

Perform as many attempts as needed to find your max snatch within 4 minutes.

Scaled Women: Perform (Ground to Overhead), establish your heaviest lift using any method (clean and jerk, snatch, etc.).

Key Standards:

Wall Balls: The ball must hit the target each time, and you must complete a full squat for each rep.

Lifts: All cleans, hang cleans, and STOH must be completed with proper form, reaching full extension at the top. The snatch or GTOH must show control and stability at the top.