CrossFit® SiD Affiliate Cup

1RM hang snatch

2 min transition to workout 2

Notes: Teams will have a male and female bar. The females will have 3 minutes to complete a 1rm hang snatch. Once the clock reaches 3 minutes, the females will stop and the male athletes have 3 minutes to attempt a 1rm hang snatch. Athletes may go up or down in weight. Only lifts fully completed before the 3 minutes have concluded will be counted.

It will be the team’s responsibility to strip the female bar before the males attempt their first lift.

Teams may pre-load the male bar before the females 3 minutes has finished, but the female bar must be stripped and empty before doing so.

For time:
30 worm clean & jerks

Notes: Team must advance the worm every 10 repetitions.

For time:
40 wall ball 9/6kg (one sub-team working, one athlete working at a time)
40 toes to bar
40 assault bike calories
40 dumbbell shoulder to overhead 2x 22.5/15kg
40 double unders (40 per athlete)

Notes: The first male/female pair will complete 40 wall ball and 40 toes to bar in total. Once both elements have been completed, the second sub-team can begin their wall balls. The second sub-team can only advance once the station ahead is clear. Time will stop when the second sub-team have completed the workout and are on the finish mat.

For time:
Sub-team 1
21 synchro overhead squats 42.5/30kg
21 chest-to-bar pull-ups - one athletes working at a time
15 synchro overhead squats 42.kg/30kg
15 chest-to-bar pull-ups - one athletes working at a time
9 synchro overhead squats 42.5kg/30kg
9 chest-to-bar pull ups - one athletes working at a time
then......
Sub-team 2
15 synchro overhead squats 60/42.5kg
15 bar muscle-ups - one athletes working at a time
12 synchro overhead squats 60/42.kg
12 bar muscle-ups - one athletes working at a time
9 synchro overhead squats 60/42.5kg
9 bar muscle-ups - one athletes working at a time

For time:
20 rope climbs
30 row/bike calories
40 synchro down ups

Notes: All 4 athletes working together. Rope climb = 1 athlete working at one time. Concept 2 row/bike = 2 athletes working at one time. Synchro down ups = All athletes working at one time. Team must advance 2m after every 10 down ups.

5 rounds for time:
20 worm thrusters
20m worm lunge

For time:
42 synchro deadlift 100/65kg
20m handstand walk
30 synchro deadlift 100/65kg
20m handstand walk
18 synchro deadlift 100/65kg
20m handstand walk

Notes: No minimum requirement on the handstand walk. There will only be one male bar and one female bar per team. A male/female pair must always be completing the synchro deadlift, not male/male or female/female. Any athlete can complete the handstand walk. Only one athlete may be handstand walking at any one time.