Rep Your Box @ CrossFit Barrington

On a 10 Minute Clock* Establish Max Weight of -

1 Power Clean

1 Squat Clean

1 Power Clean

*Each Pair has 10 Minutes

Total Time for Both Pairs to Complete: 20 Minutes

Female Open Division Requirements

Must utilize a 35lb barbell & verify their weights on camera

Male Open Division Requirements

Must utilize a 45lb barbell & verify their weights on camera

Scoring Standards

Final score is the heaviest successful complex. Both lift totals from each pair will be added together for a final score.

Team Workout Flow -

4-Person Teams: Athletes work in same sex pairs to complete this workout. Both teammates will share one barbell and work together against the clock to  obtain their heaviest successful clean complex for a final score.

Movement Standards (videos coming soon) -

Power Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must be above parallel.

Squat Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

8 Rounds* For Time -

21 Calorie Row

15 Deadlifts

9 Front Squats

Open Division Requirements

Row, Deadlifts (135/95), Front Squats (135/95)

Scoring Standards

Final score is time completed for the team format

Team Workout Flow -

4-Person Teams: Athletes work individually to complete 2 back-to-back rounds of the 21-15-9 rep scheme until all 8 rounds are completed between all athletes on the team.

Movement Standards (videos coming soon) -

Rowing: 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.

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.

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.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

AMRAP 12* -

20 Single Dumbbell Hang Cleans

15 Single Dumbbell Push Press

10 Single Dumbbell Lunges

*On the call of go, one pair of athletes will synchronize one round above and tag in the other pair to complete a round. Pairs complete alternate rounds until time is called.

Open Division Requirements

Single Dumbbell (50/35)

Scoring Standards

Final score is TOTAL ROUNDS + REPS for the team format

Team Workout Flow -

4-Person Teams: Athletes will work in pairs on the AMRAP. The first pair will complete one synchronized round and tag in the second pair to complete one round. Both pairs will continue alternating rounds for the entirety of the AMRAP.

Movement Standards (videos coming soon) -

Single Dumbbell 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 bar to finish each rep. The dumbbell must be cleaned from anywhere above the knees to the shoulders in one motion.

Single Dumbbell Push Press: Once the dumbbell is loaded on the athletes shoulders, the athlete will dip and drive the dumbbell upwards over their shoulders/head. The dumbbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the middle of the body. 

Single Dumbbell Lunge: Athletes will start in a standing position, holding the dumbbell in a front rack. The athlete will keep the dumbbell in their hands and perform the lunges. All lunges are standardized as forward lunges.

Team Submission Requirements -

• Video is required to validate the team score, if no video is uploaded then your score will not be accepted.
• Submitting your correct score along along with your video. If your score does not reflect what the video illustrates, it will not be accepted.
• All registered teammates present to complete the workout for submission. Another athlete who is not registered on the team cannot sub in for an athlete if they cannot be present.

For Time -

75 Burpee Over Box*

150 Wall Ball*

75 Snatch**

*Barbell weight of 75/55 is held the entire time by the two resting athletes on the team.

**No front rack hold for resting athletes during this section.

Open Division Requirements

Burpee Over Box (24”/20”), Wall Balls (20/14), Snatches (75/55)

Scoring Standards

Final score is time completed for the team format

Team Workout Flow -

4-Person Teams: One athlete works at a time through the reps, which are accumulated by two athletes on the floor at a time. Athletes may swap at any time, but no reps will be counted unless the barbell is off the ground in the front rack position. Once the last wall ball rep is completed, an athlete may begin the snatch reps. The barbell is not required to be held in the front rack position during the snatch reps.

Movement Standards (videos coming soon) -

Burpee Box Over: Athletes will start on one side of the box and perform a burpee facing the box. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will step or jump onto the box with both feet touching the box, and step or jump down to the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. The athlete does not have to stand on top of the box for the rep to count.

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

Snatch: Each rep starts from the ground. 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 the ground 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.