65 ROSES, Crossfit 4 Cystic Fibrosis 2025

For Load:

Max Clean & Jerk

*In a 6 Minute Window

*This event will begin exactly 7 minutes after the time cap has been reached for Synched & Deadly

Movement Standards

Clean: The bar must move from a dead stop on the ground to the shoulders in one motion. Power cleans, squat cleans, and split cleans are all permitted. Hang cleans are NOT permitted. Any additional movement or complex prior to start of the clean (i.e., a dead + a clean) is NOT permitted. 

Jerk: Any style of shoulder-to-overhead is permitted including: press, push press, push jerk, split jerk, and squat jerk. The lift is credited when the athlete shows control of the barbell with the barbell overhead, feet in line with each other, and arms, legs, and hips are fully extended. Once the rep is credited (a visual thumbs up will be given from the judge) the athlete must drop the bar in front of their body. Dropping the bar behind the body will result in a 'no rep'.

Additionally: Both lifts must begin in the designated lifting area. If the athlete moves outside of the lifting area during the lift, they must move back to the lifting area before beginning the next lift or dropping the barbell. Non working athlete must remain in the cage during the entire lift for the lift to count. 

**See linked video for floor layout and workout flow.

For Max Reps:

In 7 Minutes:

20 Wall Walks

40 Synchro Goblet Squats

Max Ring Muscle Ups

RX:

Wall Walks to a 10" target

70/53# Goblet Squats

Ring Muscle Ups

Scaled:

Wall Walks to a 25" target

53/35# Goblet Squats

Chest to Bar Pull Ups

Movement Standards

Wall Walks: The rep begins with the athlete lying down with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the 55-inch tape line (fingers touching is okay). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must be on the 10-inch line (25-inch line for scaled) before the athlete may descend. Any part of the hand may be touching the tape line. On the descent, the feet must remain on the wall until both hands are touching the 55-inch line. The rep is credited when the athlete returns to the starting position, with both hands touching the 55-inch line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Non working athlete must be holding both kettlebells (one in each hand) with legs straight and keeping shoulders, hips, and heels in line for the wall walk reps to count. Athletes may switch at any time. 

Goblet Squats: The rep begins with the kettlebell in the front rack position in front of the body. Both athletes must squat with their hip crease below the knee at the same time. The rep is credited when both athletes are standing tall with legs straight and shoulders and hips in line with the heels together. The synchronization is at the bottom AND the top of every rep. 

Ring Muscle Ups: Start each rep with arms fully extended and feet of the ground. Athletes must pass through some portion of a dip before reaching lockout. The rep is credited when elbows are fully locked out & shoulders are directly above, or slightly in front of, the hands. Non working athlete must remain in the designated resting area. Athletes may rotate at any time. There is no minimum work requirement for an individual athlete. 

Chest to Bar: Start each rep with arms fully extended and feet of the ground. The rep is credited when chest clearly makes contact with the bar below the collarbone. Non working athlete must remain in the designated resting area. Athletes may rotate at any time. There is no minimum work requirement for an individual athlete. 

**See linked video for floor layout and workout flow.

For Time:

1,000M Run 

100 Bike Erg Calories

20 Rope Climbs

100 Wall Balls

100 Jump Rope

**25 Minute Time Cap**

RX: 

15' Rope Climbs

20/14# Medicine Ball

Double Unders (with specialty rope)

Scaled:

11' Rope Climbs

14/10# Medicine Ball

Single Unders (with specialty rope)

Movement Standards

Run: Both athletes must complete the full run. Athletes do NOT need to stay together during the run, but athletes will not be able to move on until both athletes complete the run.

Bike: Athletes may switch at any time. Non working athlete must hold the climbing rope for CALs to be accumulated. An athlete must be holding the climbing rope at all times during the bike. 

Rope Climbs: Any style of climb is permited. Each rep is credited when the athlete touches the wooden beam (for RX) or the athlete clearly grabs above the black tape (for scaled). Non working athlete must be in the cage for rope climb reps to count. An athlete must be in the cage at all times during the rope climbs. 

Wall Balls: The athlete must pass through a full squat so that the hip crease is below the knees. The rep is credited when the center of the ball hits the target clearly above the specified height. Non working athlete must hold the climbing rope for wall ball reps to count. An athlete must be holding the climbing rope at all times during the bike. 

Jump Rope: Rope must clearly pass under the feet twice (for RX) or once (for scaled) for each rep. Any style of grip on the rope is permitted. Non working athlete must hold the climbing rope for jump rope reps to count. An athlete must be holding the climbing rope at all times during the bike. 

**See linked video for floor layout and workout flow.

7 min AMRAP

150 M Row

9 Bench press

*Rest 1 min

7 min AMRAP

150 M Row

9 Toes-2-Bar

*Alternate full rounds with your partner

*One person works at a time

RX:

125/75# Bench

Toes to Bar

Scaled:

105/55# Bench

Knee Raises

Movement Standards

Row: Athlete must remain seated until the monitor reads '150 meters' (25 meters = 1 rep)

Bench: each rep must begin from the start position with ARMS STRAIGHT and the barbell over chest. Barbell must make contanct with the torso at the bottom of each rep. The rep is credited when barbell returns to the start position. Lockout must be achieved before reracking the bar.

Toes to Bar: each rep begins from a hang position, heels must be brought back behind the bar to begin each rep. The rep is credited when both feet contact the bar between the hands at the same time.

Knee Raises: each rep begins from a hang position, heels must be brought back behind the bar to begin each rep. The rep is credited when both knees rise above the hip crease at the same time.

**See linked video for floor layout and workout flow.

For Time:

18-12-7

Synchro Deadlifts

Synchro Lateral Burpees over the Bar

**6 Minute Cap

RX: 225/155#

Scaled: 185/125#

Movement Standards

Deadlift: The rep begins with weights touching the ground. The rep is credited when both athletes have their hips and knees fully extended and their shoulders are behind the bar at the same time. The synchronization is at the top of the movement. No other synchronization is required.

Burpees: The rep begins with both athletes on the same side of their barbells, facing each other. Both athlete's chest and thighs must be in contact with the ground at the same time. The rep is credited when both athletes have gone over the bar to the other side. Athletes may get over the bar anyway they choose as long as they do not make contact with the babell (bumper plates not included) during any portion of the rep. The synchronization is at the bottom of the burpee. No other synchronization is required. 

**See linked video for floor layout and workout flow.