Power Hour 2024 at CrossFit Somos
About This Competition
12 Workouts.
1 Hour.
Teams of 3.
Power Hour returns for 2024 at gyms across North America!
Power Hour is a fun and unique format event where same-sex teams of 3 complete 12 scored workouts over the span of an hour.
Your team controls your strategy!
Power Hour workouts are a mix of individual and team efforts and in true team fashion teams are able to choose the order they complete the workouts in!
Workout Formats
All workouts will be scored by one of the following three formats:
AMRAP (As Many Reps as Possible)
For Time (As fast as possible)
For Load (As heavy as possible)
Division & Scaling Info
All teams will sign up for slots based on desired heat start times and be placed in a single Open Division. Teams then have the option to scale individual workouts based on their abilities.
Athlete T-Shirts
All athletes that sign up before the t-shirt deadline get a Power Hour T-Shirt.
Have questions? Contact Us
Event Organizer
Element Competitions
compete@elementcomps.com
@powerhourcomp
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Chalk is Cheap | 12 |
| 2 | Iron Maidens | 26 |
| 3 | More Hour, Less Power | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | X Force | 12 |
Workouts
RX
3 Rounds for Reps of:
60s to complete: 25’ Handstand Walk + Max Single Leg Squats
==============
SCALED
3 Rounds for Reps of:
60s to complete: 3 Box Walks + Max Goblet Squats
Scaled Loading:
Men: 1 x 50lb Dumbbell
Women: 1 x 35lb Dumbbell
RX & Scaled
For MAX Load in 4:00
1 Snatch
+
3 OHS
RX & Scaled
For MAX Load in 4:00
1 Deadlift
+
2 Hang Clean
+
3 Front Squat
RX
For Time:
500m Row
45 Dumbbell Thrusters
30 Chest-to-Bar Pullups
Loading:
Male Teams: 2 x 50lb Dumbbells
Female Teams: 2 x 35lb Dumbbells
=========================
SCALED
For Time:
500m Row
45 Dumbbell Thrusters
15 Devil's Press
Loading:
Male Teams: 1 x 50lb Dumbbell
Female Teams: 1 x 35lb Dumbbell
RX
For Time:
21-15-9
Synchro Dumbbell & Barbell Deadlifts
Synchro Dumbbell & Barbell Shoulder-to-Overhead
Note: The non-working athlete must be hanging from a pull-up bar for work to be completed.
RX Loading:
Men: 2 x 50lb Dumbbell, 135lb Barbell
Women: 2 x 35lb Dumbbell, 95lb Barbell
===============
SCALED
For Time:
21-15-9
Synchro Dumbbell & Barbell Deadlifts
Synchro Dumbbell & Barbell Shoulder-to-Overhead
Note: The non-working athlete must be hanging from a pull-up bar for work to be completed.
RX Loading:
Men: 1 x 50lb Dumbbell, 95lb Barbell
Women: 1 x 35lb Dumbbell, 135lb Barbell
RX & Scaled
For MAX Load in 4:00
3 Clean
+
2 Front Squat
+
1 S2OH
RX
As many reps as possible in 4 minutes of:
8 Toes-to-Bar
4 Shuttle Runs
Shuttle Run Details: 4 x 25’ Lengths
===========
SCALED
As many reps as possible in 4 minutes of:
16 Toes-to-Parallel
4 Shuttle Runs
Shuttle Run Details: 4 x 25’ Lengths
RX
As many reps as possible in 5 minutes of:
6 Shuttle Run
8 Burpee Box Jump Over
10 DB Ground-to-Overhead
RX Loading:
Male Teams: 2 x 50lb Dumbbells, 24” Box
Female Teams: 2 x 35lb Dumbbells, 20” Box
Shuttle Run Details:
6 x 25’ Lengths
===================================
SCALED
As many reps as possible in 5 minutes of:
6 Shuttle Run
8 Burpee Box Step Over
10 DB Ground-to-Overhead
Scaled Loading:
Male Teams: 1 x 50lb Dumbbell, 24” Box
Female Teams: 1 x 35lb Dumbbell, 20” Box
Shuttle Run Details:
6 x 25’ Lengths
RX
As many reps as possible in 4 minutes of:
3-6-9-12-15... Chest-to-Bar Pullup
1-2-3-4-5... Muscle-Up
===============
SCALED
As many reps as possible in 4 minutes of:
3-6-9-12-15... Burpee Deadlift
1-2-3-4-5... Lateral Burpee Over Dumbbell
Scaled Loading:
Men: 1 x 50lb Dumbbell
Women: 1 x 35lb Dumbbell
RX & Scaled
For Time:
200 / 150 Calorie Row
RX
As many reps as possible in 6 Minutes of:
2-4-6-8-10...
Dumbbell Box Step Over
Synchro Line Facing Burpee
Athlete Count: 3
DB Box Step Over - Any 1 Athlete
Synchro Line Facing Burpee - All 3 Athletes
RX Loading:
Male Teams: 2 x 50lb Dumbbells, 24” Box
Female Teams: 2 x 35lb Dumbbells, 20” Box
====================
SCALED
As many reps as possible in 6 Minutes of:
2-4-6-8-10...
Dumbbell Box Step Over
Synchro Line Facing Burpee
Athlete Count: 3
DB Box Step Over - Any 1 Athlete
Synchro Line Facing Burpee - All 3 Athletes
Scaled Loading:
Male Teams: 1 x 50lb Dumbbells, 24” Box
Female Teams: 1 x 35lb Dumbbells, 20” Box
RX
For Time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Dumbbell Snatch
RX Loading:
Male Teams: 1 x 50lb Dumbbells
Female Teams: 1 x 35lb Dumbbells
===================
SCALED
For Time:
75-60-45-30-15 Single Unders
25-20-15-10-5 Bumper Plate Ground-to-Overhead
Scaled Loading:
Male Teams: 1 x 45lb Bumper Plate
Female Teams: 1 x 25lb Bumper Plate
Media
Community
Event Details
Closes: Jun 5, 2024
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