Coronox Dungeon - CrossFit Kiel
About This Competition
DEUTSCH (scroll down for englisch version):
Coronox Dungeon
Es war einmal vor langer Zeit, in einem nicht so weit entfernten Königreich, da haben die Menschen dem Schatz der Fitness gehuldigt.
Die Bewohner des Königreichs CrossFit Kiel waren glücklich und im Einklang mit den Bewegungen.
Sie genossen es eine Stunde am Tag gemeinsam der Hektik und dem Stress des Alltags, in eine Schatzhöhle voller Überraschungen und der körperlichen Ertüchtigung, zu entfliehen.
Das Königreich blüte auf.
Doch eines Tages suchte der böse Drache „Coronox der Schreckliche“ das Land heim und hinterließ nichts als verbrannte Erde, Verwüstung und ratlose Gesichter.
Im Handstreich raubte er dem ganzen Land seine Schätze, auch den unermesslich wertvollen Schatz des Königreichs CrossFit Kiel. So wart es finster im ganzen Land…
Doch müde von der Trägheit, und nicht gewollt weiter zuzusehen wie ihre Kräfte und Motivation dahin schwinden, entschloss sich eine Gruppe mutiger Ritter und Ritterinnen aus dem ganzen Land, bewaffnet mit allerlei Gerät und einem reinen Herzen, sich der Kreatur zu stellen und ihren rechtmäßigen Schatz zurückzufordern.
Schließ dich einer der drei Legionen an und werde ein Held!
Die, welche eine Langhantel führen können, schließen sich der Barbell-Legion an.
Welche die den Kampf mit einer Kurz/Kugelhantel gedenken zu führen, schließen sich der Minimal-Legion an und diejenigen unter euch, welche sich der Bestie ohne Waffen stellen wollen, schließen sich der Bodyweight-Legion an.
Auf eurem Weg zu „Coronox dem Schrecklichen“ stehen euch vier Prüfungen bevor.
Die erste wird euch durch den „Wald von Tantos" führen.
Um die zweite bestehen zu können müsst ihr das „Gebirge von Altitas“ durchqueren.
Die dritte wird euch auf eine lange kräftezehrende Reise durch die „Wüste von Mentules“ schicken, bevor ihr in der vierten Prüfung, den „Sumpf von Demoros“ durchschreiten müsst.
Solltet ihr alle vier Prüfungen meistern, gelangt ihr zur Höhle von „Coronox dem Schrecklichen“. Dort werdet ihr euch ihm in einem epischen Kampf stellen müssen.
Viel Glück meine Gefährten!
Die Workouts werden an folgenden Terminen veröffentlicht:
Workout 1 "Forest of Tantos: 1.Februar 2021
Workout 2 "Mountains of Altitas": 8.Februar 2021
Workout 3 "Desert of Mentules": 15.Februar 2021
Workout 4 "Swamp of Demoros": 22.Februar 2021
Workout 5 "Coronox the Terrible": 01.März 2021
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Coronox Dungeon (english version)
Once upon a time, in a kingdom not so far away, people paid homage to the treasure of fitness.
The inhabitants of the kingdom CrossFit Kiel were happy and in tune with the movements.
They enjoyed an hour a day together to escape the hustle and bustle and stress of everyday life, to a treasure cave full of surprises and the physical exercise.
The kingdom flourished, but one day the evil dragon "Coronox the Terrible" haunted the land, leaving nothing but scorched earth, devastation and perplexed faces.
In a sweep of his hand, he robbed the entire country of its treasures, including the immeasurably valuable treasure of the kingdom of CrossFit Kiel. So it waited gloomily throughout the land....
But tired of the inertia and unwilling to continue watching their strength and motivation fade away, a group of brave knights and knightesses from all over the country, armed with all kinds of equipment and a pure heart, decided to face the creature and reclaim their rightful treasure.
Join one of the three legions and become a hero!
Those who can wield a barbell join the Barbell Legion, those who intend to fight with a dumbbell join the Minimal Legion, and those of you who want to face the beast without weapons join the Bodyweight Legion.
On your way to "Coronox the Terrible" you will face four trials.
The first one will lead you through the "Forest of Tantos". To pass the second one, you'll have to cross the "Mountains of Altitas".
The third one will send you on a long and exhausting journey through the "Desert of Mentules", before you have to cross the "Swamp of Demoros" in the fourth trial.
If you master all four trials, you will reach the cave of "Coronox the Terrible". There you will have to face him in an epic battle.
Good luck my companions!
Workouts will be published:
Workout 1 "Forest of Tantos: February 1st 2021
Workout 2 "Mountains of Altitas": February 8th 2021
Workout 3 "Desert of Mentules": February 15th 2021
Workout 4 "Swamp of Demoros": February 22nd 2021
Workout 5 "Coronox the Terrible": March 1st 2021
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Pierre Rehfeld | 613 |
| 2 | Steven Birk | 571 |
| 3 | Riley Monaghan | 533 |
| 4 | Patrick Weit | 526 |
| 5 | JAN BAUMANN | 518 |
| # | Athlete | Points |
|---|---|---|
| 1 | Sören Beuermann | 665 |
| 2 | Eike Frömter | 640 |
| 3 | Sascha Hoppe | 615 |
| 4 | Jan Grüning | 580 |
| 5 | Thorge Wienand | 532 |
| # | Athlete | Points |
|---|---|---|
| 1 | Gui Carneiro da Rocha Ferreira | 650 |
| 2 | Timm K | 606 |
| 3 | Erik Hawelky | 596 |
| 4 | Jann Terjung | 548 |
| 5 | MAXIMILIAN SCHRECKENBERG | 526 |
| # | Athlete | Points |
|---|---|---|
| 1 | LEONIE MEISSNER | 675 |
| 2 | MAREN HAHLBROCK | 623 |
| 3 | Lilia Delgadillo | 620 |
| 4 | JESSICA EBERLEIN | 601 |
| 5 | Jessica Schmid | 576 |
| # | Athlete | Points |
|---|---|---|
| 1 | Hannah Pauline Lüth | 645 |
| 2 | Simone Franke | 635 |
| 3 | CINDY HUTH | 635 |
| 4 | ASTRID FUCHS | 591 |
| 5 | Manja Ehrhardt | 535 |
| # | Athlete | Points |
|---|---|---|
| 1 | Julia Jakobsen | 670 |
| 2 | SARAH LAU | 658 |
| 3 | Anne Wittekind | 559 |
| 4 | Carina Flanz | 557 |
| 5 | Desiree G. | 505 |
Workouts
Part A
in 5 minutes max Repetitions of Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max Repetitions of Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max Repetitions of Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max repetitions of hand release push-ups
Part B
in 5 minutes max repetitions of burpees
Part C
for time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max repetitions of hand release push-ups
Part B
in 5 minutes max repetitions of burpees
Part C
for time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max repetitions of hand release push-ups
Part B
in 5 minutes max repetitions of burpees
Part C
for time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max Repetitions of Single Arm Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max Repetitions of Single Arm Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
Part A
in 5 minutes max Repetitions of Single Arm Shoulder Press (reps X weight)
Part B
in 5 minutes max Repetitions of Burpee
Part C
For Time:
Run 5.000m
*If for any reason you are not able to run the 5.000 meters you are allowed to substitute the run for 7.500 meters rowing on a Concept 2 Rower or 15.000 meters on a Concept 2 Bike.
10 Rounds
60sec on/60 sec off
10 Burpee
max reps Hang Power Snatch
Score: Reps x Weight in Kilogram
10 Rounds
60sec on/60 sec off
10 Burpee
max reps Floor Touching Jumping Squats
Score: Reps
10 Rounds
60sec on/60 sec off
10 Burpee
max reps Dumbbell/Kettlebell Snatch
Score: Reps x Weight in Kilogram
For time (partition as needed)
4.800/3.200kg Front Squat
160 Push-ups
240 Sit-ups
Time Cap: 30 minutes
For time (partition as needed)
320 Air Squat
160 Push-ups
240 Sit-ups
Time Cap: 30 minutes
For time (partition as needed)
3.200/2.100kg Goblet Squat
160 Push-ups
240 Sit-ups
Time Cap: 30 minutes
5 Rounds for time
50 Barbell Hops
840/540kg Deadlift
630/405kg Hang Power Clean
420/270kg Shoulder to overhead
Athletes choose the weight.
IMPORTANT:
You have to move the named weight for the deadlifts, hang power cleans, and the shoulder to overhead EACH round.
So you move through the 840/540kg of deadlifts, 630/405kg of hang power cleans, and 420/270kg of shoulder to overhead, and THEN you move into your next round and repeat until you are done with 5 rounds.
5 Rounds for time
50 Broomstick Hops
20 Down & Ups
20 Toe Touches
5 Rounds for time
50 Dumbbell/Kettlebell Hops
540/360kg Single Arm Deadlift
405/270kg Single Arm Hang Power Clean
270/180kg Single Arm Shoulder to overhead
Athlete choose weight.
IMPORTANT:
You have to move the named weight for the deadlifts, hang power cleans, and the shoulder to overhead EACH round.
So you move through the 540/360kg of deadlifts, 405/270kg of hang power cleans, and 270/180kg of shoulder to overhead, and THEN you move into your next round and repeat until you are done with 5 rounds.
4x AMRAP 5 minutes
15 Thrusters (20/15kg)
30 Overhead Squats (20/15kg)
45 Overhead Lunges (20/15kg)
90 Double Unders
-Rest 3 minutes between-
Score: total reps
*There is no substitution for the double unders. IF you make it to the double unders just try to do as many as you can.
4x AMRAP 5 minutes
15 Thrusters (Broomstick)
30 Overhead Squats (Broomstick)
45 Overhead Lunges (Broomstick)
90 Double Unders
-Rest 3 minutes between-
Score: total reps
*There is no substitution for the double unders. IF you make it to the double unders just try to do as many as you can.
4x AMRAP 5 minutes
15 Thrusters (Broomstick)
30 Overhead Squats (Broomstick)
45 Overhead Lunges (Broomstick)
90 Double Unders
-Rest 3 minutes between-
Score: total reps
*There is no substitution for the double unders. IF you make it to the double unders just try to do as many as you can.
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Event Details
Closes: Feb 7, 2021
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