Whitehorse CrossFit Spring Super 3s
About This Competition
Whitehorse CrossFit Spring super 3s series! April 12th (Rx) & 13th (scaled/ intermediate)
Same sex teams of 3 (m/m/m or f/f/f)
A new format for whitehorse series with well balanced test
RX day - 12th April
To be established in RX box workouts / open / made the 25% cut line in the open last year
To be able to move a KBs 16/24kg, DBs 15/22.5kg, use a medball of 6/9kg and barbell of 30-50/40-65kg in traditional crossfit movements
possibly have one team member who can perform a RMU, HSW, rope climb
Scaled / intermediate day - 13 th April
To understand movement standards in crossfit and move scaled loads of the open workouts.
possibly have one team member who can perform a T2B, pull up, Double under.
scaling alternatives will be provided though. Example t2b - toes above hips
To be able to move a KBs 12/16kg, DBs 10/15kg, use a medball of 3/6kg and barbell of 20-30/30-40kg in traditional crossfit movements
please note when signing up it'll say the start date is 11th but your catgorgy will be on the above set dates ^^^
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Professional Scaled Athletes | 11 |
| 2 | Civitas Girls | 13 |
| 3 | Snatch us if you can | 15 |
| 4 | Pocket Rockets and a Scoli-Scot | 24 |
| 5 | Civitas Pink | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | Ned, Mick and the Mole | 10 |
| 2 | The Big, The Bad, The Ugly | 20 |
| 3 | 3 Jerks in a SOX | 22 |
| 4 | Dadiators | 25 |
| 5 | 1Civitas | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | Two and a half men | 8 |
| 2 | The-worn-Out-Warriors | 11 |
| 3 | Cops & Joggers | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Snatch Me If You Can | 14 |
| 2 | Pink Lemonade | 14 |
| 3 | Citrus Got Real | 21 |
| 4 | rep-olutionaries | 30 |
| 5 | PocketROCKets | 32 |
Workouts
For time: 15 minute Window
Part A:
2000/1750m row
4000/3500m Ass bike
(both Ergs workings at once)
Directly into
Part B:
AMRAP in remaining time
3-6-9-12 ... + 3 reps per round
T2B
Sand bag squats 60/40kg
burpee box jump overs 24/20"
For time: 15 minute Window
Part A:
2000/1750m row
4000/3500m Ass bike
(both Ergs workings at once)
Directly into
Part B:
AMRAP in remaining time
3-6-9-12 ... + 3 reps per round
T2B
Sand bag squats 60/40kg
burpee box jump overs 24/20"
For time: 15 minute Window
Part A:
2000/1750m row
4000/3500m Ass bike
(both Ergs workings at once)
Directly into
Part B:
AMRAP in remaining time
3-6-9-12 ... + 3 reps per round
Leg raises
Sand bag squats 40/30kg
burpee box jump overs 24/20" (can be step)
For time: 15 minute Window
Part A:
2000/1750m row
4000/3500m Ass bike
(both Ergs workings at once)
Directly into
Part B:
AMRAP in remaining time
3-6-9-12 ... + 3 reps per round
Leg raises
Sand bag squats 40/30kg
burpee box jump overs 24/20" (can be step)
In a 15 minute window:
Part A
3 rounds for time
12 deadlift
9 hang clean
6 STOH
All three athletes synced and must do all 3 pieces of kit
barbell 60/40, 2x DBs 22.5/15 and 2x KBs 24/16
directly into
Part B
Max lift complex (total as a team)
3 deadlift
2 hang clean
1 STOH
In a 15 minute window:
Part A
3 rounds for time
12 deadlift
9 hang clean
6 STOH
All three athletes synced and must do all 3 pieces of kit
barbell 60/40, 2x DBs 22.5/15 and 2x KBs 24/16
directly into
Part B
Max lift complex (total as a team)
3 deadlift
2 hang clean
1 STOH
In a 15 minute window:
Part A
3 rounds for time
12 deadlift
9 hang clean
6 STOH
All three athletes synced and must do all 3 pieces of kit
barbell 40/30, 2x DBs 15/10 and 2x KBs 16/12
directly into
Part B
Max lift complex (total as a team)
3 deadlift
2 hang clean
1 STOH
In a 15 minute window:
Part A
3 rounds for time
12 deadlift
9 hang clean
6 STOH
All three athletes synced and must do all 3 pieces of kit
barbell 40/30, 2x DBs 15/10 and 2x KBs 16/12
directly into
Part B
Max lift complex (total as a team)
3 deadlift
2 hang clean
1 STOH
For Time:
Athlete 1:
10 wallwalks
30 C2B
100 DU's
Athlete 2:
2 rounds
5 Wallwalks
15 C2B
50 DU's
Athlete 3:
5 rounds
2 Wallwalks
5 C2B
20 DU's
For Time:
Athlete 1:
10 wallwalks (scale)
30 Pull-ups
100 DU's
Athlete 2:
2 rounds
5 Wallwalks (scale)
15 Pull-ups
50 DU's
Athlete 3:
5 rounds
2 Wallwalks (scale)
5 Pull-ups
20 DU's
Scaling pull ups to jumping pullups
Scaling DUs to SUs
doubled reps for both movements
For Time:
For Time:
Media
Community
Event Details
Closes: Apr 9, 2025
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