The warm-up

Welcome to the 2023 Summer Edition of the 24AMRAP Challenge! We are about to embark on an epic journey for the next 24 hours. Together, you, us and many teams and athletes from around the world will be connected by effort, sweat, laughter and our shared passion for CrossFit, community and hard work.

This is our traditional warm-up hour, has been unchanged since our first event almost 10 years ago. Reminder: this is a 24 hour event so pacing is essential. Have fun!

1. Air squat

2. Sit-up

3. Push-up

Every rep of every movement equals 1 point. Have fun! Remember: pacing is key! Fallback movment is the burpee so 1 burpee is 1 point throughout the entire event.

ten-tacles

1. NO FEET echo/assault bike for calories - 1 calorie = 3 points but put your feet up on the pegs or on the middle console, not on the pedals: ARMS ONLY!

2. Russian kettlebell swing - swing the kb to eye level - 24/16kg (53/35lbs) - 1 swing = 1 rep [video]

3. Seated Arnold Press -> 2 dumbells 10kg's/15kg's going from the end position of the curl into a press -> watch video if you are unfami!iar with this movment: [video] -> 1 rep with 2 dumbells = 2 points

And remember: dem burpees are always 1 point!

FRAN LOVES YOU Long time 💖

1. Barbell thruster with empty men's/women's barbell 20/15kg (44/33lbs)

2. Pull-up (strict/kipping/bf all allowed)

3. Weighted wall sit with kettlebell (8/12kg) - 3 seconds hold = 1 rep/point [video]

Thrusters and pull-ups count as 1 rep/point

Crossfit total!

Hour 12 is here! We´re on a roll! 

Make sure you are selecting the right hour when submitting your score of that hour.

Using the movements of the CrossFit Total WOD, move as many kilograms of weight: 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

1. Back Squat for total weight - move as many kilograms of weight using the back squat, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

2. Deadlift for total weight - move as many kilograms of weight using the regular deadlift, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

3. Strict Shoulder Press for total weight - move as many kilograms of weight using the shoulder press, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

Total score for this hour = total kg's moved by the team and remember tot convert to kilograms before submitting if you normally use lbs!

So for example: the team did 300 reps in total with 50kg and 200 resps with 100kg makes a total score of 300x50 = 15000 + 200x100 = 20000 makes a total of 35000 points

Just the three of us!

1. Sychronized air squats (3 athletes work together!) - for this movment 3 athletes complete SYNCHRONIZED air squats - 1 rep together = 5 points

2. V-ups - 1 rep = 1 point [video]

3. Wall Ball Shots (9/6kg) at regular competition/RX height on the wall - 1 rep = 2 points

For movement 1 if 3 athletes complete 10 synchronized air squats together the team scores 50 points.

no sleep till brooklyn!

1. Split jerk with barbell for reps (you can use a rack) - 40/30kg for reps 1 rep = 3 points

2. Suitcase carry (1 kettlebell 20kg for men/16 kg for women) - 1 kb carry: 5 meters travelled equals 1 point [video]

3. Triple unders 1 rep = 10 points [video]

Don't forget the Fallback Movement: burpees are always 1 point!

you've got to Roll with it

1. Forward roll - start position & end position is standing upright! - 1 roll = 10 points [video]

2. Row for meters - 10 meters = 1 point

3. Superman hold - 3 seconds = 1 point [video] -> make sure chest AND KNEES are off the floor during the hold!

Night shift!

1. Barbell Front squat 25/30kg's for reps - you are allowed to use a rack -> 1 rep = 2 points

2. Inverted hang - grab the rings, go inverted, hold that position [video] - 5 seconds = 1 point

3. Double Under Cross-overs - 1 rep = 20 points [video]

None of these your cuppa tea? There's always the fallback movement: burpees!

upside down, boy you turn me, inside out, round and round...

1. Wall Walk - 1 rep = 10 points - competititon standards, start with feet in contact with the wall lying on the floor, walk until thighs and chest touch the wall - [video]

2. HSPU - 1 handstand push-up = 2 points [video]

3. Assault/Echo bike for calories: 1 calorie = 1 point

Remember: you can always do burpees!

DT!

1. DT complex: 3 deadlifts + 2 hang power clean + 1 push jerk = 10 points (25kg/35kg)

2. Sumo deadlift for reps 40/50kg - 1 rep = 1 point [video]

3. Front rack carry 25kg/35kg - 5 meters travelled equals 1 point [video]

run forrest run!

1. Running - 10 meters = 1 point (go outside and run!)

2. Jump squat - 1 rep = 2 points

3. Bar muscle up- 1 rep = 10 points [video]

You are allowed to go outside and run. For teams that are competing for top spots please record the entrance/start and end of the running loop outside. Have fun!

... or you can do burpees... (yaay)

Turning up the heat!

IMPORTANT: make sure you submit your scores! Click Submit button on your dashboard page.

Let's get this ball rollin'!

1. Back Squat with empty barbell 15/20kg -> 1 rep = 1 point (you are allowed to use a rack)

2. Box Stepover 20"/24" -> 1 rep = 1 point (no need to extend on top of the box) [video]

3. Crab walk -> 1 meter = 1 point [video]

Crab walk 1 meter travelled equals 1 rep/point

Throuhgout the event we will use "reps" and "points" but they basically mean the same thing. Enjoy!

elbow grease

1. Burpee pull-up - a burpee + a jumping pull-up - 1 rep = 5 points [video]

2. Knees to elbows - 1 rep = 1 point [video]

3. Plank on elbows - 10 seconds hold = 1 point

almost there but not yet...

1. Inverted Burpees against a wall 1 rep = 10 points [video] IMPORTANT: in the video you ẃill see a freestanding HS as the end position but you are allowed to end it in a HS against a wall!

2. Partner clean & jerk at 35kg/40/50kg (FF/FM/MM) - 1 rep = 10 points [video]

3. Duck Walk 1 meter travelled = 1 point [video] make sure the duck walk is exactly as shown in the video so in a low squat position

... or you can do burpees. Don't forget to enjoy yourself! Smile.

BRO. SIS. do you even squat?

Don't skip leg day. Thick legs are sexy as kcuf!

1. Pistol squat - you know the drill! 1 rep = 10 points [video]

2. Goblet Squat holding a 12/16kg kettlebell - 1 rep = 1 point

3. SDHP for reps 40/30 kg for reps - 1 rep = 2 points [video]

I said bear, not beer...

1. Bear Complex for reps - empty man/woman's barbell - one rep of the Bear Complex consists of a combo of the deadlift-hang clean-front squat-push press-back squat-behind the neck press OR squat clean-thruster-behind the neck the neck thruster. IF YOU ARE NOT FAMILIAR WITH THIS COMPLEX PLEASE WATCH THE VIDEO: [video] - 1 rep of the Bear Complex counts as 5 reps/points

2. Bear crawl - 5 meters travelled = 1 point [video]

3. Dead hang - just hang free from the pullup bar: 2 seconds = 1 point

last hour mighty warriors!

Go all out, after this one you're done!

1. Synchronised burpees with 3 athletes (so 3 athletes work at the same time simultaneously) - 1 rep performed together = 10 points [video]

2. Piggyback carry (partner movement) 1 athlete climbs onto the back of another athlete and... walk. Or run! No other types of carry are allowed only piggy back - 1 meter travelled with partner = 10 points [video]

3. Row for calories - get on the rower and burn rubber!!! 1 cal = 1 point

SOTS OFF!

1. SOTS Press - with an empty men's and women's barbell get in to a low squat position and press [video]

   -> 1 rep = 5 points

2. Double Unders - you know the drill = 1 DU = 2 points

3. Handstand hold - handstand hold againt the wall - 5 seconds = 1 point (handstand hold can be in regular hspu position or wall-facing)

REMEMBER: fallback movement are burpees. They always count as 1 point! And they're fun!

LORD OF THE RINGS.

Hour 4 is here! We´re on a roll! 

Make sure you are selecting the right hour when submitting your score of that hour.

1. Ring Muscle Up - 1 rep = 15 points [video]

2. Deadlift for reps (30kg/50kg) -1 rep = 1 point

3. Ring Support Hold - 5 second hold = 1 point [video]

Deadlifts are 1 point each and don't forget you can always do Burpees for 1 point each too.

these nanos/nobulls/metcons are made for stepping

Here we go! Hour 5 allready!

1. Squat Clean 25kg/40kg - 1 rep = 2 points

2. Reverse Step Lunges - bodyweight [video]

3. Box Step-ups 20"/24" - both feet start in front of the box, two feet on the box, extend at the top

1 Box step-up and 1 Reverse step lunge left OR right count as 1 point/rep (so left + right lunge = 2 reps)

stick it to me!

1. Stick To Wall (partner movement!) - an athlete sticking to wall without support held up by 1 other athlete for 1 second = 20 points / have fun but make sure you work safely -> [video]

2. Single Under - 3 reps = 1 point, you know the drill

3. Hollow Hold - 5 seconds of hold = 1 rep/point [video]

So with movement 1 if you stick to the wall for 20 seconds you score 400 points! And for singles if you complete 30 single unders you score 10 points. Have fun!

Push it, push it real good

1. Strict Barbell Press - with empty men's / women's barbell - 1 rep = 1 point [video] You can use a rack if you want

2. T2B - 1 rep = 3 points

3. Row For Calories - 1 calorie = 1 point, just row

heavy hitters!

1. Curtis P Complex - unbroken barbell complex with 25kg for the ladies and 40kg for the men: complete 1 hang squat clean + 2 front rack lunges + 1 push press = 10 points per completed compex [video]

2. Floor press with empty men/women's barbell - use a rack or a partner to hand you the barbell -> 1 rep = 1 point [video]

3. Burpees over the rower - 1 rep = 5 points [video]

Before zhe germans come.

1. Power Snatch 25kg/30kg - 1 rep = 2 points [video]

2. Single arm dumbell power snatch 10/15kg - 1 rep = 1 point [video]

3. Sandbag carry/walk/run 15/10kg or equivalent in pounds - 5 meter = 1 rep (if you don't have sandbags you can hug a plate or carry a single dumbell of equivalent weight)

So for movement 3 if you travel 20 meters you score 4 points.