Hybrid Cup

Competitive & Intermediate

Workout 4a.

AMRAP Cals in 11minutes

Ski

Bike Erg

Assault Bike

Each team will get allocted one of each Erg. Starting with each athlete on one of the different Ergs, teams can share and breakup Cals & Ergs  however they like. Score is combined Cals on all machines at 11:00.

Workout 4b. Will be run from 11:00-20:00 and teams will have 9:00 total to all get a Max weight for the following complex 

1 Barbell Thruster + 1 Push press + 1 Shoulder to Overhead (From Rack)

Competitive & Intermediate

Workout 4b. (9min Cap)

Teams will get 9:00 to all establish a total for the following barbell complex which will be run straight after 4a.

1 Barbell Thruster + 1 Push press + 1 Shoulder to Overhead (From Rack)

Score is total weight between the 3 athletes.

3 Rounds For Time (28min Cap)

Mixed Carry - 45kg Sandbag + 1 x 22.5kg DB to Apex of bridge & back, shared how you wish.
Block run synchro

Intermediate: 25kg Deadball + 15kg DB

Extra Notes 

Sandbag to be carried in front rack on the way up to apex of bridge and can be carried anyway down.

DBs strictly to be carried in suitcase position

Competitive
2:00 On | 1:00 off untill completed (16min Cap)

50 Partner Deadlifts @160kg

70 Synchro TTB

120 Wall Balls @10kg (males top target, females bottom)

*one athlete always holding deadhang hold on rig (NO GRIPS ALLOWED) while other two athletes are working on the reps. Athletes cannot work on reps unless one athlete is in a deadhang. 

Intermediate 

2:00 On | 1:00 off untill completed (16min Cap)

50 Partner Deadlifts @120kg

90 Synchro Hanging knee ups (knees above parralel)

120 Wall Balls @6kg (males top target, females bottom)

*one athlete always holding deadhang hold on rig (GRIPS ALLOWED) while other two athletes are working on the reps. Athletes cannot work on reps unless one athlete is in a deadhang.

Score includes rest time.

Competitive (20min cap - Total between 3 athletes)

Athlete 1: 16 Rounds

1 Dual DB Devils Press @22.5/15kg (M/F)

2 Dual DB Thrusters @22.5/15kg (M/F)

3 Burpee Box Jump Overs @24/20inch (M/F)

Athlete 2: 8 Rounds

2 Dual DB Devils Press @22.5/15kg (M/F)

4 Dual DB Thrusters @22.5/15kg (M/F)

6 Burpee Box Jump Overs @24/20inch (M/F)

Athlete 3: 4 Rounds

4 Dual DB Devils Press @22.5/15kg (M/F)

8 Dual DB Thrusters @22.5/15kg (M/F)

12 Burpee Box Jump Overs @24/20inch (M/F)

Intermediate 

Athlete 1: 16 Rounds

1 Dual DB Devils Press @15/10kg (M/F)

2 Dual DB Thrusters @15/10kg (M/F)

3 Burpee Box Step Overs @24/20inch (M/F)

Athlete 2: 8 Rounds

2 Dual DB Devils Press @15/10kg (M/F)

4 Dual DB Thrusters @15/10kg (M/F)

6 Burpee Box Step Overs @24/20inch (M/F)

Athlete 3: 4 Rounds

4 Dual DB Devils Press @15/10kg (M/F)

8 Dual DB Thrusters @15/10kg (M/F)

12 Burpee Box Step Overs @24/20inch (M/F)

Scoring - Score will be all athletes individual scores added together.

Welcome to the Floater Workout.

This workout can be done at any time over the day between the 4 allocated workouts.

Two team members from each team must complete 20 synchro wall walks (Crossfit Standards).

This workout is For Time, and there is no time cap.  

There can be no tag outs, once the workout begins these two teamates are the only ones who can complete the reps. 

Competitive

The movement standards for this workout are that each rep must start with your stomach flat on the floor, feet must leave the floor before your hands may leave the start line, walk your hands so that they are both touching the finish line before descending back to the floor, both hands must touch the tape before your feet touch the floor. 

Intermediate

The movement standerds for this workout are that each rep must start with your stomach flat on the floor, feet must leave the floor before your hands may leave the start line, walk your hands so that they are both touching the finish line which is marked at half way, before decending back to the floor, both hands must touch the tape before your feet touch the floor.