Battle of Britain 2018 Finals

RX / Masters

3 RFT:

(15 min Cap) - Wearing a weighted vest (10/7kg)

300/200/100m Assault Runner (metres are reduced my 100 each round)

10 x Deadlifts (Rx - 100/70kg) (Masters – 90/65kg)

10 x Wall Balls (9/6kg)

10 x Pull Ups

10 x Double KB - STO (24/16kg)

Scaled

3 RFT: (15 min Cap)

300/200/100m Assault Runner (metres are reduced my 100 each round)

10 x Deadlifts (80/60kg)

10 x Wall Balls (9/6kg)

10 x Pull Ups

10 x Single KB - STO (24/16kg)

Teens

3 RFT: (15 min Cap)

300/200/100m Assault Runner (metres are reduced my 100 each round)

10 x Deadlifts (60/40kg)

10 x Goblet Squats (24/16kg)

10 x Pull Ups

10 x Push Press (20/15kg)

Adaptive

3 RFT: (15 min Cap)

300/200/100m Assault Runner (metres are reduced my 100 each round)

10 x Deadlifts

10 x Wall Balls (9/6kg)

10 x Pull Ups

10 x Single KB Swing (24/16kg)

Part A

All Divisions

4 min to hit a Max complex:

• Hang Clean + Front Squat + Jerk 

*Score= max lift completed in Kg.

*Athletes will then get a 1 min transition time before starting part B.    

Part B: 

RX / Masters

5 min AMRAP:

•  6 x T2B
• 12 x KB Snatch (24/16kg) 
• 24 x Double Unders 

Scaled

5 min AMRAP:

•  6 x T2B
• 12 x KB Swing (24/16kg) 
• 24 x Double Unders 

Teens

5 min AMRAP:

•  6 x T2B or 12 x Knee Raises
• 12 x KB Swing - Russian (24/16kg) 
• 24 x Double Unders or 72 x Single Unders

Adaptive

5 min AMRAP:

•  6 x T2B or 12 x Knee Raises
• 12 x KB Swing (24/16kg) 
• 24 x Double Unders or 72 x Single Unders

*Score= reps completed in 5 mins.

All Divisions

In an 8 minute window:

3 Rounds:

• 20/15 CAL Row
• Sprint to the box
• 10 x burpee box jump overs (24/20)
• Sprint back to the rower

If all 3 rounds are completed the athlete will then sprint back to the rower for a 4th time and row for max calories until the 8 mins is up.

*adaptive athletes / teens / scaled may step up / down on the burpeee box jumps

*Rower to the box will be approx. 30m. 

*Score = calories on the rower and reps of BBJO completed in the 8mins. 

Scaled

4 RFT: 

 12 x Box Jump (24/20”)

*Lunge to centre of the lane with Med ball overhead (approx. 15m)

12 x Down Ups (Hand release)

*Lunge to end of the lane with Med ball overhead (approx. 15m)

12 x Med ball sit ups (9/6kg)

*Sprint back to back to start of lane with med ball (approx. 30m) 

Teens

4 RFT: 

 12 x Box Jump (24/20”)

*Lunge to centre of the lane with Med ball in front rack (approx. 15m)

12 x Down Ups (Hand release)

*Lunge to end of the lane with Med ball in front rack (approx. 15m)

12 x sit ups

*Sprint back to back to start of lane with med ball (approx. 30m) 

Adaptive

4 RFT: 

 12 x Box Jump or Step Ups if needed (24/20”)

*Lunge to centre of the lane with Med ball overhead (approx. 15m). Step & Squat + Med ball hold anyhow if needed.

12 x Down Ups (Hand release)

*Lunge to centre of the lane with Med ball overhead (approx. 15m). Step & Squat + Med ball hold anyhow if needed.

12 x Med ball sit ups (9/6kg)

*Sprint back to back to start of lane with med ball (approx. 30m) 

*Time finished when the athlete runs back to the start on the final round.

*12 min time cap.