Summer Solstice @ CrossFit Beyond Sport

For Time, Complete Relay Style -

30 Calorie Row

20 Kettlebell Swings

12 Kettlebell Box Step Overs

20 Single Kettlebell Hang Cleans

Time Cap: 14 Minutes

Division Standards

RX: Kettlebell (53/35), Box Step Overs (24”/20”)

SX: Kettlebell (35/26), Box Step Overs (24”/20”)

Scoring Standards

Final score is the time completed for the team.

Team Flow

With a 14 minute time cap, each athlete on the 3-person team will work one at a time, relay style. The team can choose the order in which the athletes will complete the workout. On the call of go - athlete 1 will start on the 30 calorie row while the other two athletes rest, the athlete will continue to work on the 20-12-20 reps. Once the rep scheme is complete, athlete 2 will start on the 20-20-12-20 reps, continuing on until all the athletes are complete or the time cap is reached.

Movement Standards

• Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired calorie count before getting off the rower to proceed with the next phase of the workout. No rolling calories will count.

• Kettlebell Swing (American): The athlete will start with a single kettlebell on the floor and put both hands on the handle. The athlete will deadlift it up to standing and swing it between their legs, controlled, and into an overhead position. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the kettlebell directly over the body.

• Single Kettlebell Box Step Over: Athletes will start on one side of the box with a single kettlebell (racked/held however the athlete chooses), step onto the box with both feet touching the box, and step down to the opposite side of the box to complete the rep. Athletes must stand on top of the box and open up the hips for each rep to count.

• Single Kettlebell Hang Clean: Each rep starts from anywhere above the knee. Athletes can use any of the following: power clean, squat clean or muscle clean in the receiving position. Athletes must fully stand with the kettlebell to finish each rep. The kettlebell must be cleaned from anywhere above the knees to the shoulders in one motion.
  

This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 1 - 6 Minutes to Establish a Max

1 Hang Snatch + 1 Squat Snatch

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

Movement Standards

• Hang Snatch: Each rep starts from anywhere above the knee. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from anywhere above the knee to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

• Squat Snatch: Each rep starts from the ground. The bar will move in one swift movement from the ground to overhead, dropping into a squat in the receiving position. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out. If the athlete does not break parallel, it is a no-rep.
  

This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 2 - 6 Minutes to Establish a Max

1 Clean + 2 Front Squats + 1 Jerk

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

Movement Standards

• Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

• Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

• Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

This workout has 3 parts, since it has 3 scores - Event 2 (A) (B) (C)

On a 18 Minute Clock, Find a Max Load -

Athlete 3 - 6 Minutes to Establish a Max

Clean & Jerk

Division Standards

Male Standards - Must utilize a 45lb barbell with clips

Female Standards - Must utilize a 35lb barbell with clips

Scoring Standards

Each athlete on the team will receive individual scores for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With an 18 minute time cap, each athlete on the 3-person team will have 6 minutes to complete a workout for max load. The team can choose who completes what lift, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 6 total minutes to complete their heaviest successful lift. Once the 6 minute clock is complete, the next 6 minute interval will begin. No transition time between the 6 minute intervals is permitted, it is a running clock.

Movement Standards

• Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

• Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

This workout has 3 parts, since it has 3 scores - Event 3 (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 1 (3 Minute Time Cap) - 

25 Deadlifts

25 Toes to Bar

Division Standards

RX: Barbell Loaded to 135/95, Toes to Bar

SX: Barbell Loaded to 115/75, Knees Above Parallel

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

Movement Standards

• Deadlift: Each rep starts from the ground. The athlete can use any grip method they see fit including: double overhand grip and/or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to complete the rep. No bouncing of the weights on the floor will be counted.

• Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

• Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

This workout has 3 parts, since it has 3 scores - Event 3 (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 2 (3 Minute Time Cap) -

25 Overhead Squats

15 Burpees

Division Standards

RX: Barbell Loaded to 135/95

SX: Barbell Loaded to 115/75

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

Movement Standards

• Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

• Burpee: Athlete’s will perform a burpee, their chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they must perform a jump, clearing the ground, opening their hips with hands over their head.

This workout has 3 parts, since it has 3 scores - Event 3 (A) (B) (C)

On a 9 Minute Clock, Complete For Time -

Athlete 3 (3 Minute Time Cap) -

25 Shoulder to Overhead

15 Pull-Ups

Division Standards

RX: Barbell Loaded to 135/95, Pull-Ups

SX: Barbell Loaded to 115/75, Jumping Pull-Ups

Scoring Standards

Each athlete on the team will receive individual times for their completed portion of the workout. This event will have 3 scores for the team total.

Team Flow

With a 9 minute time cap, each athlete on the 3-person team will have 3 minutes to complete a piece workout for time purposes. The team can choose who completes what piece, but the order of the lifts will be completed as written above. On the call of go - athlete 1 will have 3 total minutes to complete their 50 total reps. Once the 3 minute clock is complete, the next 3 minute interval will begin. No transition time between the 3 minute intervals is permitted, it is a running clock.

Movement Standards

• Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

• Pull-Up: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chin must be over the pull-up bar for the rep to count.

• Jumping Pull-Up: Athletes start on the floor in a standing position, they can dip and perform a jump onto the pull-up bar however they would like (can use plates only, if needed). Athletes perform a pull-up and their chin must be over the pull-up bar for the rep to count.
  

Working in a Pair, Complete for Max Reps -

Buy In (To Be Completed in Order) -

Athlete 1 - 30 Toes to Bar

Athlete 2 - 30 Pistol Squats

In the Time Remaining, Max Reps Of -

Synchronized Single Dumbbell Devil’s Press

Time Cap: 6 Minutes

Division Standards

RX: Toes to Bar, Pistol Squats, Single Dumbbell Devil’s Press (50/35)

SX: Knees Above Parallel, Pistol Squats on a Box (24”/20”), Single DB Devil’s Press (35/20)

Scoring Standards

Final score is the total completed reps of synchronized dumbbell devil’s press

in the time remaining after the buy in is complete

Team Flow

With a 6 minute time cap, two athletes will pair up to complete this workout. This workout will be completed as a same sex pair, the team decides which athletes will complete the reps. One teammate will sit out of this workout and rest. On the call of go - athlete 1 will complete their 30 toes to bar, once completed athlete 2 will complete their 30 pistol squats. The athletes must complete all the reps of that movement, they cannot partition the reps at all, and are not allowed to tag in their teammate. Once the two buy in’s are complete, the pair will work to complete max synchronized reps of single dumbbell devil’s press - meeting at the bottom of the burpee & the top lock out of the overhead press.

Movement Standards

• Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

• Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

• Pistol Squat: Athletes start in a standing position, then descend downward into a one-legged squat with their foot in front of them in a straight line. At the bottom of the rep, the hip crease must be in a straight line. The squat must meet parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out. Athlete’s can hold their foot if they choose, but the foot must not touch the ground.

• Pistol Squat on Plyo Box: Athletes start in a standing position on top of a box (24”/20”), then descend downward into a one-legged squat to touch their back heel to the floor, the toe is not allowed to touch the floor. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the hips and legs fully locked out on top of the box. Athletes do not have to alternate legs on the box, and two athletes can share one box if they decide.

• Single Dumbbell Devil’s Press: Athletes will start with the dumbbell in one hand and descend into a burpee. Dumbbell, chest, and thighs must touch the floor. When the athlete comes up from the burpee, they will perform a dumbbell snatch (alternating with each rep). At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the body. The rep is complete when the athlete fully stands with the dumbbell, with the arms, hips, and legs fully locked out.
  

Working in a Pair, Complete For Time -

200 Double-Unders (SX Only: 300 Single-Unders)

75 Partner Wall Balls

50 Single Kettlebell Snatches

Time Cap: 8 Minutes

Division Standards

RX: Double-Unders, Partner Wall Balls (20/14), Single Kettlebell Snatches (53/35)

SX: 300 Single-Unders, Partner Wall Balls (20/14), Single Kettlebell Snatches (35/26)

Scoring Standards

Final score is the time completed for the team

Team Flow

With an 8 minute time cap, two athletes will pair up to complete this workout. This workout will be completed as a same sex pair, the team decides which athletes will complete the reps. One teammate will sit out of this workout and rest. On the call of go - athlete 1 will start on the double / single under reps. Athlete 1 is permitted to tag in athlete 2 at any point, this workout is split as desired. The athletes may partition the reps in the exercise ,but the exercises must be completed in the order as written above.

Movement Standards

• Double-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet twice to complete each rep.

• Single-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet once to complete each rep.

• Partner Wall Ball: Athlete one will first perform a squat with the wall ball, and throw it to a target (10’/9’). Then athlete two will then catch the wall ball in a squat and throw it to a target (10’/9’). The squat must break parallel in the starting and receiving position for the rep to count.

• Kettlebell Snatch: The athlete will start with a single kettlebell on the floor to snatch it up in one swift movement from the ground to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the kettlebell directly over the body. The rep is complete when the athlete fully stands with the kettlebell, with the arms, hips, and legs fully locked out.