Dynamic Duos 2024
About This Competition
Who/What:
-2 Person Teams (MM/FF)
-RX, Masters & Scaled Divisions
-3 WODs + 1 Floater
-Top 4 Teams: 1 Final WOD (be prepared for ANY movements!)
When:
October 5, 2024
Where:
CrossFit Excel
1433 Moffat Blvd, Manteca CA 95336
How Much:
Early Bird Pricing: $160
August 1: $180
September 1: $200
**30 Team Minimum by September 20, 2024**
RX Movement Standards:
**at least one person should be able to do the following movements**
Weightlifting
Squat, Deadlift, Clean, Snatch: 155/105#
Dumbbell: Clean, Snatch, Lunge Variations: 50s/35s#
Sandbag Variations: 150/100#
Gymnastics
C2B Pull Up
Wall Walk, HSW, Kipping HSPU, Wall Facing HSPU
Box Jump/Get Over Variations
GHD Sit Ups
Monostructural
Run, Row, Bike, Ski, Burpee
Masters Movement Standards:
**at least one person should be able to do the following movements**
Weightlifting
Squat, Deadlift, Clean, Snatch: 135/95#
Dumbbell: Clean, Snatch, Lunge Variations: 50s/35s#
Sandbag Variations: 150/100#
Gymnastics
C2B Pull Up
Wall Walk, HSW, Kipping HSPU, Wall Facing HSPU
Box Jump/Get Over Variations
GHD Sit Ups
Monostructural
Run, Row, Bike, Ski, Burpee
Scaled Movement Standards:
**at least one person should be able to do the following movements**
Weightlifting
Squat, Deadlift, Clean: 105/75#
Snatch: 95/65#
Dumbbell: S2O, Clean, Snatch, Lunge Variations: 35s/20s#
Sandbag Variations: 100/70#
Gymnastics
Pull Up
Wall Walk (to 20" from wall)
DB Bear Crawl 35s/20s#
Box Jump/Get Over Variations
GHD Sit Ups
Monostructural
Run, Row, Bike, Ski, Burpee
Workout Release Dates:
First week of July, August, & September
*Floater & Final WOD will not be released in advance*
Source: Competition Corner
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Workouts
RX and MASTERS
10 Wall Walks
30’ Double DB Farmer Carry Walking Lunge
20 GHD Sit Ups
30’ Double DB Farmer Carry Walking Lunge
10 Wall Walks
30’ Handstand Walk
20 GHD Sit Ups
30’ Handstand Walk
20 Handstand Push-Ups
30’ Double DB Front Rack Walking Lunge
20 GHD Sit Ups
30’ Double DB Front Rack Walking Lunge
20 Handstand Push-Ups
30’ Handstand Walk
20 GHD Sit Ups
30’ Handstand Walk
10 Wall Facing Handstand Push-Ups
30’ Double DB Overhead Walking Lunge
20 GHD Sit Ups
30’ Double DB Overhead Walking Lunge
10 Wall Facing Handstand Push-Ups
30’ Handstand Walk
20 GHD Sit Ups
30’ Handstand Walk
12:00 Minute CAP
Dumbbells: (Masters/RX 50/35#)
SCALED
10 Wall Walks to 20"
30’ Double DB Farmer Carry Walking Lunge
20 GHD Sit Ups
30’ Double DB Farmer Carry Walking Lunge
10 Wall Walks to 20"
30’ Double DB Bear Crawl
20 GHD Sit Ups
30’ Double DB Bear Crawl
20 Double DBShoulder to Overhead
30’ Double DB Front Rack Walking Lunge
20 GHD Sit Ups
30’ Double DB Front Rack Walking Lunge
20 Double DB Shoulder to Overhead
30' Double DB Bear Crawl
20 GHD Sit Ups
30’ Double DB Bear Crawl
10 Seated Double DB Strict Press
30’ Double DB Overhead Walking Lunge
20 GHD Sit Ups
30’ Double DB Overhead Walking Lunge
10 Seated Double DB Strict Press
30’ Double DB Bear Crawl
20 GHD Sit Ups
30’ Double DB Bear Crawl
12:00 Minute CAP
Dumbbells: (Scaled 35/20#)
Masters/RX
80/60 Calorie Row
60 Chest to Bar Pull Ups
40/30 Calorie Assault Bike
20 Barbell Complexes
1 BB Complex = 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat
Rx: 155/105#
Masters: 135/95#
9 Minute CAP
Split reps any way || no tag in/out
Scaled (notice order/rep change)
80/60 Calorie Row
20 Barbell Complexes
40/30 Calorie Assault Bike
30 Pull Ups
1 BB Complex = 1 Deadlift + 1 Hang Squat Clean + 1 Front Squat
Scaled: 105/75#
9 Minute CAP
Split reps any way || no tag in/out
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Event Details
Closes: Sep 19, 2025
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