Battle in the North - 2024

FOR TIME:

RX

• 10 Shoulder to OH - 135/95
• 20 Chest 2 Bar pullups
• 30/24 Cal Row
• 40 KB Swings - 55/35
• 50 Crossover skips
• 40 Goblet squats - 55/35
• 30/24 Cal Bike
• 20 Hanstand Pushups
• 10 Thursters 135/95

INTERMEDIATE

• 10 Shoulder to OH - 115/80
• 20 Pull-Ups
• 30/24 Cal Row
• 40 KB Swings - 35/25
• 50 Double Unders
• 40 Goblet squats - 35/25
• 30/24 Cal Bike
• 20 Hanstand Pushups - 1 AbMat
• 10 Thursters 115/80

SCALED

• 10 Shoulder to OH - 75/55
• 20 Ring Rows
• 24/20 Cal Row
• 40 KB Swings - 25/15
• 50 Single skips
• 40 Goblet squats - 25/15
• 24/20 Cal Bike
• 20 Pushups (toes)
• 10 Thursters 75/55

FOUNDATIONS

• 10 Shoulder to OH - 55/35
• 20 Ring Rows
• 20/16 Cal Row
• 40 KB Swings - 25/15
• 50 Jumping Jacks
• 40 Goblet squats - 25/15
• 20/16 Cal Bike
• 20 Pushups (Knees)
• 10 Thursters 55/35

At 3,2,1, Go - The athlete advances across the start line and picks up the bar to complete the thrusters. The athlete then advances to the rig to perform their pulling movement. Once complete, the athlete moves to the row station and rows the set calories. The athlete continues to the next station to perform the KB movement, then advances to the last mat and performs the required skips. Once the skipping is complete, the athlete proceeds back through the stations as they finish the required movements. Once the last overhead squat is completed the athlete must cross the finish line for the clock to stop.

**If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

FOR TIME 

INTERMEDIATE

• 10 Worm Thrusters - 200/100
• 20ft  Worm Lunges - 200/100
• 30 Pull-Ups (Shared)
• 80 Double Unders (Shared)
• 50 Cal Row & Cal Bike (Synchro)
• 80 Double Unders (Shared)
• 30 HSPU - 1 AbMat (Shared)
• 20ft  Worm Lunges - 200/100
• 10 Worm Thrusters - 200/100
   

SCALED  

• 10 Worm Thrusters - 100/60
• 20ft  Worm Lunges - 100/60
• 30 Ring Row (Shared)
• 80 Single Unders (Shared)
• 40/30 Cal Row & Cal Bike (Synchro) 
• 80 Single Unders (Shared)
• 30 Push-Ups - Toes (Shared)
• 20ft  Worm Lunges - 100/60
• 10 Worm Thrusters - 100/60
   

FOUNDATIONS

• 10 Worm Thrusters - 100/60
• 20ft  Worm Lunges - 100/60
• 30 Ring Row (Shared)
• 80 Jumping Jacks (Shared)
• 40 (men)/30 (women) Cal Row & Cal Bike (Synchro)
• 80 Jumping Jacks (Shared)
• 30 Push-Ups - knees (Shared)
• 20ft  Worm Lunges - 100/60
• 10 Worm Thrusters - 100/60

At 3,2,1, Go - Both athletes cross the start line, pick up the worm and perform the thrusters together. Once the thrusters are complete, the team will advance to the beginning of the 20ft line and lunge until the trailing athlete has crossed the end of the 20ft section. The worm will be placed down, and athletes will advance to the pull up station to perform 30 pull ups total - shared at the discretion of the athletes, with only one teammate working at a time. Athletes will then advance to the skipping station and perform the required skipping (only one teammate works at a time). Athletes then proceed to the calorie station where both athletes can perform at the same time and switch as often or as little as they like. The only requirement is that both machines must read 50 Cal before the team can advance back down the floor, completing each required movement at the appropriate station. Once the last worm thruster is complete, the team must cross the finish line for the clock to stop.  

• Shared movements are split up as you see fit = 1 partner works, 1 partner rests
• Each Partner must make one attempt at all movements

RX

5 Rounds

1, 2, 3, 4, 5 - Toes to Rings, Ring MU, Ring Dip - Complex

5, 4, 3, 2, 1 - CLEANS @ 

• 135/95
• 155/105
• 185/125
• 205/145
• 225/155

289m RUN

• Round 1 - 1 set Ring Complex, 5 Cleans, Run.
• Round 2 - 2 sets of Ring Complexes, 4 Cleans, Run. 
• Round 3 - 3 sets of Ring Complexes, 3 Cleans, Run
• Ect...

RING COMPLEX: reps increase each round
CLEANS: reps decrease & weights increase each round
RUN: Each round

INTERMEDIATE

5 ROUNDS

• 12 Toes to Rings
• 5, 4, 3, 2, 1 CLEANS @
  • 95/65
  • 115/80
  • 135/95
  • 155/115
  • 185/135
• 289m RUN

• Round 1 - 12 Toes to Ring, 5 Cleans, Run.
• Round 2 - 12 Toes to Ring, 4 Cleans, Run.
• Round 3 - 12 Toes to Ring, 3 Cleans, Run
  Ect...

SCALED

5 ROUNDS

• 12 Toes above hips - On Rings
• 5, 4, 3, 2, 1 CLEANS 
  • 65/45
  • 75/55
  • 95/65
  • 115/80
  • 135/95
• 289m RUN

Round 1 - 12 Toes above hips, 5 Cleans, Run.
Round 2 - 12 Toes above hips, 4 Cleans, Run.
Round 3 - 12 Toes above hips, 3 Cleans, Run
Ect...

FOUNDATION OPTIONS:

If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundation movement(s).

If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled movement and will rank below the athletes that performed the prescribed scaled movements.

• Knees above hips
• Weights:
  • 55/35
  • 65/45
  • 75/55
  • 85/65
  • 95/75
• Row 300m

**If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

At 3, 2, 1, Go - Athletes will move to the rings and complete 1 gymnastics complex if RX, (Gymnastics complex = 1 toes to rings, 1 ring muscle up, 1 ring dip), or 12 toes to rings/hip, depending on their division's prescribed variation. Next, athletes will advance to the barbell and complete 5 cleans at their designated weight. After completing the cleans, athletes will run the track and return back to their station. This process will repeat (with the gymnastics complex increasing for the Rx variation), with the weight of the cleans increasing and number of reps decreasing. It is the responsibility of the athlete to load their own bar correctly. The workout is finished when athletes cross the finish line at the boundary of the field and the track. 

INTERMEDIATE

5 ROUNDS

• 10 SYNCHRO TOES TO BAR
• 10, 8, 6, 4, 2 WORM CLEANS (200/100)
• 289m TETHERED RUN 

**During the run, partners must stay together by holding opposite ends of a short rope.
 

Round 1 - 10 Synchro Toes to Bar, 10 Worm Cleans, Run.
Round 2 - 10 Synchro Toes to Bar, 8 Worm Cleans, Run.
Round 3 - 10 Synchro Toes to Bar, 6 Worm Cleans, Run
Etc...
 

SCALED

5 ROUNDS

• 12 Toes above hips (shared, each partner must attempt 1)
• 10, 8, 6, 4, 2 - WORM CLEANS @100/60
• 289m TETHERED RUN

**During the run, partners must stay together by holding opposite ends of a short rope.

Round 1 - 12 Toes above hips, 10 Worm Cleans, Tethered Run.
Round 2 - 12 Toes above hips, 8 Worm Cleans, Tethered Run.
Round 3 - 12 Toes above hips, 6 Worm Cleans, Tethered Run.
Ect...

FOUNDATION OPTIONS:

• 12 High knees (Shared, each partner must attempt 1)
• 10, 8, 6, 4, 2 - WORM CLEANS @100/60
• 300M Synchro Row

**If Scaled athletes are not able to do the movements as prescribed in the Scaled division, they can opt to do the Foundations movements.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

At 3, 2, 1, Go - Teams will advance to the bar and complete 10 synchro toes to rings/hip (dependant on their division's prescribed variation). The team then advances to the worm and performs 10 worm cleans together. Next, athletes grab their tether and run the course together. Upon returning to the toes to bar/hips station, the team repeats this process, completing 2 less cleans each round. Once the team has finished 5 rounds, they cross the finish line at the border of the field and track. The workout concludes once both teammates have crossed the finish line. 

PART A - 0:00-6:00

For time - Scored seperate

RX                                           

• 800m run

INTERMEDIATE                                          

• 800m run

SCALED                        

• 600m Run

FOUNDATIONS

• 750/600m Row

PART B - At the 6:00 min mark

For Time - Scored Seperate

RX

• 2 Rope Climbs                         
• 25ft Sandbag Carry                 
• 3 Rope Climbs                         
• 50ft Sandbag Carry                 
• 4 rope climbs                          
• 75ft sandbag Carry                 

*Bear hug carry 150/100      

INTERMEDAIATE

• 1 Rope Climbs                        
• 25ft Sandbag Carry                 
• 2 Rope Climbs     
• 50ft Sandbag Carry           
• 3 Rope Climbs           
• 75ft Sandbag Carry     

  *Bear hug carry 150/100                                        

SCALED

• 1 KB rope pulls
• 25ft Sandbag Carry
• 2 KB rope pulls
• 50 Sandbag Carry
• 3 KB rope pulls  
• 75ft Sandbag Carry                
   

  *Bear hug carry 100/70

FOUNDATIONS OPTION

• KB Rope Pull
• Bear hug carry 70/50

At 3,2,1 go athletes will have 6 minutes to run their prescribed distance to receive a score for part A. They will have the remainder of that time to rest before Part B. At the 6-minute mark athletes will alternate rope climbs and sandbag carries moving through their rep scheme. Athletes must carry the sandbag in a front carry, and they must cross each marker before putting the sandbag down. Once the final sandbag carry is completed the athletes must cross the finish line for the clock to stop and their total time will be the score for Part B.

PART A - 0:00-6:00

For time - Scored seperate

RX                                           

• 800m run

INTERMEDIATE                                          

• 800m run

SCALED                        

• 600m Run

FOUNDATIONS

• 750/600m Row

PART B - At the 6:00 min mark

For Time - Scored Seperate

RX

• 2 Rope Climbs                         
• 25ft Sandbag Carry                 
• 3 Rope Climbs                         
• 50ft Sandbag Carry                 
• 4 rope climbs                          
• 75ft sandbag Carry                 

*Bear hug carry 150/100      

INTERMEDAIATE

• 1 Rope Climbs                        
• 25ft Sandbag Carry                 
• 2 Rope Climbs     
• 50ft Sandbag Carry           
• 3 Rope Climbs           
• 75ft Sandbag Carry     

  *Bear hug carry 150/100                                        

SCALED

• 1 KB rope pulls 55/35
• 25ft Sandbag Carry
• 2 KB rope pulls 55/35
• 50 Sandbag Carry
• 3 KB rope pulls 55/35 
• 75ft Sandbag Carry                
   

  *Bear hug carry 100/70

FOUNDATIONS OPTION

• KB Rope Pull 35/25
• Bear hug carry 70/50

At 3,2,1 go athletes will have 6 minutes to run their prescribed distance to receive a score for part A. They will have the remainder of that time to rest before Part B. At the 6-minute mark athletes will alternate rope climbs and sandbag carries moving through their rep scheme. Athletes must carry the sandbag in a front carry, and they must cross each marker before putting the sandbag down. Once the final sandbag carry is completed the athletes must cross the finish line for the clock to stop and their total time will be the score for Part B.

3 ROUNDS
3-minute AMRAP - 1 minute rest

RX

• 20/15 Cal Bike
• 4 Wallwalks
• Max Burpee Box Overs in time remaining time - 24/20" box

INTERMEDIATE

• 15/12 Cal Bike
• 3 Wallwalks
• Max Burpee Box Overs in remaining time - 24/20" box

SCALED

• 12/10 Cal Bike
• 4 Wallwalks
• Max Burpee Box Overs in remaining time - 24/20" box

FOUNDATIONS

• 12/10 Cal Bike
• 4 Bear Crawl
• 20/16” Box
   
   

At 3, 2, 1, Go - Athletes will get on the bike and perform the required number of calories. Once the calories are completed, athletes will advance to the wall to perform wall walks to the required standards. After the wall walks are complete, athletes will have the remainder of the 3 minutes to complete as many burpee box overs as possible. Athletes are required to advance the box every 10 reps to the next burpee box jump area. Once the 3 minutes have elapsed, there will be one minute of rest where athletes will return to the bike to begin the next round, following the same procedure as before.  This will continue until three rounds have been completed.

• **Scaled Wallwalks will be CF Open standards
• **Bear Crawl will be CF Open Standards

3 ROUNDS
3-minute AMRAP - 1 minute rest

INTERMEDIATE

15/12 Cal Bike
3 Wallwalks
Max Burpee Box Overs in remaining time - 24/20"

SCALED

12/10 Cal Bike
4 Wallwalks
Max Burpee Box Overs in remaining time - 24/20

FOUNDATIONS

• Same as scaled
• 3 Bear Crawl
• 20/16” Box
   

At 3, 2, 1, Go - Teams will have one athlete perform the required wall walks, while the other athlete performs the required calories on the bike. Once each athlete completes their task, they switch roles and repeat. After both athletes have finished each task, they will proceed together to the synchro burpee box overs, where they will perform burpee box overs together and advancing the box every 10 reps. Once the three minutes have elapsed, there will be one minute of rest where athletes will return to the bike/wall walks and follow the same procedure as before. This will continue until three rounds have been completed. 

• **Scaled Walkwalks will be to CF Open standards
• **Bear Crawl will be CF Open Standards

PART A – 4 ATTEMPTS AT A MAX WEIGHT OF:

RX & INTERMEDIATE

• 1 Snatch                                                             
• 1 Below knee hang Snatch                       
• 1 Above knee hang Snatch                        

SCALED

• 1 Clean
• 1 Below knee hang Clean
• 1 Above knee hang Clean

*Score = Max weight

PART A

Athletes will have 4 attempts to establish their max weight for a complex consisting of three lifts as prescribed for their division. 

Athletes will begin on a numbered platform (1-6), and perform their attempts every 2:00 minutes, with even numbered platforms beginning on 0:00 and odd beginning on 1:00 (even numbered platforms will lift at 0/2/4/6/8 minutes, and odd will lift at 1/3/5/7/9 minutes).  

• Athletes must start their lift in the first 10 second window, if 10 seconds passes athlete will need to wait until the next round.
• Lifts must be finished at the time cap for that attempt. NO waiting to pick up the bar with seconds remaining. If athlete did not complete the complex within the 1:00 minute window it will be deemed a no rep.
• The first 4 rounds – only one attempt. If the lift is missed athlete must wait until the next round.
• The 5th round (Squat only) you have unlimited attempts.
• Athletes can establish a score for part B in any lifting window. This means you can proceed to part B as soon as you successfully finish a complex in the first four attempts of part A. If you attempt Part B (Squats) within the first 4 windows you may use the 2:00 window time allotted to finish the squats until failure or max 15.
• The 5th attempt (minutes 8:00 or 9:00) can only be used to do the Squats to establish a score for Part B - . You can have multiple attempts to set your score in this window. 

Score for part A: Heaviest successful weight of the Complex

Score for part B: Total weight moved (heaviest successful weight on the bar multiplied by reps)   

PART A – 4 ATTEMPTS AT A MAX WEIGHT OF:

INTERMEDIATE

• 1 Snatch                                                             
• 1 Below knee hang Snatch                        
• 1 Above knee hang Snatch

SCALED

• 1 Clean
• 1 Below knee hang Clean
• 1 Above knee hang Clean

PART A:

Teams will start with each member on their own platform. Three teams will be on the field at a time, with TEAM A on platforms 1&2, TEAM B on platforms 3&4, and TEAM C on platforms 5&6. Athletes will begin on their numbered platform, and perform their attempts every 2:00 minutes, with even numbered platforms beginning on 0:00 and odd beginning on 1:00, so that even numbered platforms will lift at 0/2/4/6/8 minutes, and odd will lift at 1/3/5/7/9 minutes.  

Each team member will have 4 attempts to establish their max weight for the complex prescribed for their division.

• There will be three teams on the field at one time. Each member will have their own platform and may assist their teammate in loading bars.
• Athletes must start their lift in the first 10 second window, if 10 seconds passes athlete will need to wait until the next round.
• Lifts must be finished at the time cap for that attempt. NO waiting to pick up the bar with seconds remaining. If athlete did not complete the complex within the 1:00 minute window it will be deemed a no rep.
• The first 4 rounds – only one attempt. If the lift is missed athlete must wait until the next round.
• The 5th round (Squat only) you have unlimited attempts.
• Athletes can establish a score for part B in any lifting window. This means you can proceed to part B as soon as you successfully finish a complex in the first four attempts of part A.
• The 5th attempt (minutes 8:00 or 9:00) can only be used to establish a score for Part B. You can have multiple attempts to set your score in this window. 

Score for part A: Combined score of heaviest successful weight of the Complex.

Score for part B: Combined score of total weight moved (heaviest successful weight on the bar multiplied by reps)   

PART B - ATTEMPT AT A MAX SET OF:

Athletes will use the last successful max weight of Part A - squat to a max set.

RX & INTERMEDIATE

Overhead Squats – Cap at 15 squats        

SCALED             

Front Squats – Cap at 15 squats

*Score = total weight moved

Athletes will be on a numbered platform (1-6) and perform their attempts every 2:00 minutes

PART B:

Athletes will use their heaviest successful max weight from part A and establish a max set of overhead or front squats using that weight, up to 15 reps. The bar can be brought to the overhead or rack position in any manner for the squats.

• Athletes must start their lift in the first 10 second window, if 10 seconds passes athlete will need to wait until the next round.
• Lifts must be finished at the time cap for that attempt. NO waiting to pick up the bar with seconds remaining. If athlete did not complete the complex within the 1:00 minute window it will be deemed a no rep.
• The first 4 rounds – only one attempt. If the lift is missed athlete must wait until the next round.
• The 5th round (Squat only) you have unlimited attempts.Athletes can establish a score for part B in any lifting window. This means you can proceed to part B as soon as you successfully finish a complex in the first four attempts of part A.
• The 5th attempt (minutes 8:00 or 9:00) can only be used to establish a score for Part B. You can have multiple attempts to set your score in this window. 

Score for part A: Heaviest successful weight of the Complex

Score for part B: Total weight moved (heaviest successful weight on the bar multiplied by reps)