Crusader Series - Trio's

Event 1: 3-3-3-4 (13:00)

RX:

Partner 1: 20/15 calorie row 

Partner 2: 15/12 calorie echo bike 

Partner 3: 60 double unders 

All 3 - 10 worm burpees 

Max effort (2-person) worm clean and jerks in remaining time 

Score = total clean and jerks complete 

*There is no rest B/T intervals. Worm burpees cannot begin until all athletes have completed their buy-in section. Any athlete can choose to do any buy-in section (in total) each round. You can swap in the non working clean and jerk athlete whenever and as many times as you please. The skipping ropw will be placed next to the machines, grabbed to complete reps next to the worm and returned beside the machines upon completion before commencing the worm burpees.   

Workout Flow: At 3,2,1 go each member of the team will complete one of either a bike, row or skipping for required reps Once every member has completed the work, they will advance and perform the worm burpees. The novice division will complete as only 2 members from this point on for max effort burpees as the number of reps to work on for their total score. Other divisions will complete their required amount of burpees and then worm clean and jerks for either 2 or 3 members of the team depending on the division. when the clock strikes 3 minutes, all members will immediately go back to the bike, row and skipping section to start over again. This will be the same flow for the first 3 sets and the final set will be a 4 minute block. There is no rest between 3 and 4 minute blocks. 

Intermediate:

Partner 1: 15/12 calorie row 

Partner 2: 12/9 calorie echo bike 

Partner 3: 30 double unders 

All 3 - 8 worm burpees 

Max effort (2 or 3-person) worm clean and jerks in remaining time 

Novice Females:

Partner 1: 9 calorie row 

Partner 2: 7 calorie echo bike 

Partner 3: 60 single skips 

Max effort, any 2 - worm burpees in remaining time, sub when you want to

Masters RX Males

Partner 1: 20 calorie row 

Partner 2: 15 calorie echo bike 

Partner 3: 60 double unders 

All 3 - 10 worm burpees 

Max effort (2-person) worm clean and jerks in remaining time 

Event 2: 3 Rounds For Time (RX)

15 wall walks  (Athlete 1: 6 reps, Athletes 2: 5 reps, Athlete 3: 4 reps)

Synchro Thruster Complex: 15 reps (1 person per object) 

Barbell @60/40kg
Dual KB Thruster @24/16kg
Dual DB Thruster @22.5/15kg  
15 bar muscle ups (Athlete 1: 6 reps, Athletes 2: 5 reps, Athlete 3: 4 reps)

Time cap 12:00

Workout Flow: The workout begins with athlete 1 performing 6 wall walks, athlete 2, 5 wall walks, and athlete 3, 4 wall walks. All 3 athletes will then advance to their thruster section in which they will complete a total of 15 reps in synchronization. Athletes may break up the reps but cannot switch implements in that governed round but they may do so in subsequent rounds. You can then send any athlete you like to perform 6 bar muscle ups, followed by the second athlete for 5 bar muscle ups, and the final athlete for 4 bar muscle ups. You can change the orientation of athletes every round if you wish. Continue until 3 total rounds are complete or you reach the time cap. For the intermediate and Novice divisions, there will be no scheudled breakdown of the gymnastics reps and you may split them how you please within your team. 

Intermediate

12 wall walks, 15 thrusters - Barbell @42.5/30kg, dumbbells @22.5/15kg, KB's @20/12kg, 20/15 chest to bars (split anyway)

Novice Females:

9 scaled wall walks, 15 thrusters - Barbell @30/20kg, dumbbells @15/10kg, KB's @12/8kg, 20 shared ring rows (split anyway)

Masters RX

12 wall walks (5/4/3), 15 thrusters - Barbell @42.5/30kg, dumbbells @22.5/15kg, KB's @20/12kg, 12 bar muscle ups (5/4/3)

Event 3: For Total Time (RX)

75/60 calorie shared skierg buy-in / 1 person barbell front rack hold 

Then 3 Rounds

30 synchro Toes to bar (any 2) / 1 person barbell front rack hold
15 shared squat snatches @65/45kg  

Time cap 14:00 

Workout Flow: At 3,2,1 go... 1 partner will pick the barbell up and place it in the front rack position. As this partner is holding the barbell, another partner may begin to skierg as many calories as they wish. The 3rd partner will be standing behind the skierg. You may change partners on any of these implements as many times as you wish but the skierg calories cannot be continued unless the barbell is in the front rack position. Once all reps are completed, any 2 athletes will head to the rig and perform synchro toes to bar. Whilst the synchro toes to bar are happening, they will only be allowed as the 3rd partner is holding a barbell front rack hold. You may change as many times as you like / need to attain your repetitions. Once you have reached your required reps, you will then share the barbell for squat snatches and change out as many times as required. The resting partners will be firmly stood under their rig positions and if the change is required, the barbell currently on the snatches will move to the rig and transition that position allowing the next partner to go to the barbell and perform snatches. Continue this until all reps are completed or the time cap comes. Any additional reps at the time cap will be added as seconds to your overall time. The novice females will perfrom less calories, synchro abmat sit ups and shared (American) kettlebell swings. 

Intermediate

75/60 calorie shared skierg buy-in / 1 person barbell front rack hold 

Then 3 Rounds

20 synchro Toes to bar (any 2) / 1 person barbell front rack hold
15 shared squat snatches @42.5/30kg  

Novice Females

40 calorie shared skierg buy-in / 1 person barbell front rack hold @25kg 

Then 3 Rounds

30 synchro abmat sit ups (any 2) / 1 person barbell front rack hold
20 shared kettlebell swings @16kg  

Masters RX

75/60 calorie shared skierg buy-in / 1 person barbell front rack hold 

Then 3 Rounds

25 synchro Toes to bar (any 2) / 1 person barbell front rack hold
15 shared squat snatches @52.5/35kg  

Event 4+5: Relay Sprint (Indian File)

All Divisions

Event 4) 0:00 - 4:00: 

Partner 1: (0:00 - 1:00) 1 minute max shuttle run 

Partner 2: (1:00 - 2:00) 1 minute max shuttle run 

Partner 3: (2:00 - 3:00) 1 minute max shuttle run 

Rest 1:00 Before Starting Event 5

Event 5) 4:00 - 12:00:

33 clean and jerks @70kg 

22 clean and jerks @90kg 

11 clean and jerks @110kg 

*Split any way you want 

Time cap 12:00

Workout Flow: The workout begins with athlete 1 performing 1 minute of max shuttle runs. Once complete, partner 2 goes and then at the 2 minute to 3 minute marker, partner 3. That will commence workout 4 and be scored for total reps combined. A rep is scored with every completed touch of 7.5m increment. Because it is a short sharp sprint, you will not have to get there and back for the rep to count (like a CrossFit games standard), but in fact be rewarded for every successful 7.5m increment. 

In the 1 minute rest section, you will then grab your barbell and load your first working weight to the barbell. The remaining plates will be stationed behind the resting athletes and will only be picked up and loaded on the barbell when you get to the next required load on the barbell. 

At the 4 minute marker, athletes will then begin workout 5. Athlete 1 will start on the clean and jerks and perform as many as they please. Each time an athlete wishes to swap out, they will run to the "start / finish mat" and exchange another athlete to head out to continue with clean and jerks. Athletes must change their own plates and place clips on the barbell at the itnerchange of each working set. The remaining two partners must be waiting in the start / finish zone when they are not working. The workout is complete when all reps are complete or the time cap of 12 minutes (8 for event 5) comes. If there are any clean and jerks remaining at the time cap, athletes will then have these reps added as seconds to their overall time. This workout is scored for time. 

Intermediate

Males: 60kg, 75kg, 90kg

Females: 40kg, 55kg, 65kg

Novice

Males: 40kg, 50kg, 60kg

Females: 25kg, 35kg, 40kg

Masters RX

Males: 60kg, 75kg, 90kg

Females: 40kg, 55kg, 65kg

Event 4+5: Relay Sprint (Indian File)

All Divisions

Event 4) 0:00 - 4:00: 

Partner 1: (0:00 - 1:00) 1 minute max shuttle run 

Partner 2: (1:00 - 2:00) 1 minute max shuttle run 

Partner 3: (2:00 - 3:00) 1 minute max shuttle run 

Rest 1:00 Before Starting Event 5

Event 5) 4:00 - 12:00:

33 clean and jerks @70kg 

22 clean and jerks @90kg 

11 clean and jerks @110kg 

*Split any way you want 

Time cap 12:00

Workout Flow: The workout begins with athlete 1 performing 1 minute of max shuttle runs. Once complete, partner 2 goes and then at the 2 minute to 3 minute marker, partner 3. That will commence workout 4 and be scored for total reps combined. A rep is scored with every completed touch of 7.5m increment. Because it is a short sharp sprint, you will not have to get there and back for the rep to count (like a CrossFit games standard), but in fact be rewarded for every successful 7.5m increment. 

In the 1 minute rest section, you will then grab your barbell and load your first working weight to the barbell. The remaining plates will be stationed behind the resting athletes and will only be picked up and loaded on the barbell when you get to the next required load on the barbell. 

At the 4 minute marker, athletes will then begin workout 5. Athlete 1 will start on the clean and jerks and perform as many as they please. Each time an athlete wishes to swap out, they will run to the "start / finish mat" and exchange another athlete to head out to continue with clean and jerks. Athletes must change their own plates and place clips on the barbell at the itnerchange of each working set. The remaining two partners must be waiting in the start / finish zone when they are not working. The workout is complete when all reps are complete or the time cap of 12 minutes (8 for event 5) comes. If there are any clean and jerks remaining at the time cap, athletes will then have these reps added as seconds to their overall time. This workout is scored for time. 

Intermediate

Males: 60kg, 75kg, 90kg

Females: 40kg, 55kg, 65kg

Novice

Males: 40kg, 50kg, 60kg

Females: 25kg, 35kg, 40kg

Masters RX

Males: 60kg, 75kg, 90kg

Females: 40kg, 55kg, 65kg