CrossFit Gallant In-House Competition 2021

1RM C&J (1M & 1 F)

-1M and 1F 1 RM C&J (any style)

Description:

1M and 1F have 12 min to find a 1RM C&J (any style clean and jerk).  

1RM C&J (1M & 1 F)

-1M and 1F 1 RM C&J (any style)

Description:

1M and 1F have 12 min to find a 1RM C&J (any style clean and jerk).  

4 min max C&J each person (3)

Scaled “Grace”, choose your own loading and max weight moved in 4 min.  

Description: 3 team members will each perform Max Clean & Jerks “waterfall” style.  Each person has a 4 min  to finish- one athlete at a time.

Rx

12 km row 

1,000 DUs

24 km bike

Scaled

9 Km row

1,000 single unders

21 Km bike

3 rowers and 3 bikes per team

As a team, start at the rowers and at the call of 3,2,1, go, with 2m and 1f working at a time complete the work partitioned however you want.  *At no point can all 3 rowers be occupied by male team members*.  Move to the middle and with ONE person working at a time complete the DUs/SUs*.  Then, as a team, move to the bikes and partition that work however you want, the same rules from the rowers apply to the bike. Score is overall time to finish

*DUs/Single unders must be done in a fixed 1,2,3,4,5 rotation.  Any breaks or missed reps are an automatic switch to the next athlete. Meaning, athlete 1 does as many reps as desired.  If they break for ANY reason athlete 2 goes next, then 3, 4 and 5 before athlete 1 gets another attempt.

Rx

1 min (00:00-01:00) KB swings 53#/35#

2 min (01:00-03:00) burpee box jump overs 24”/20”

3 min (03-06:00) burpee pull up/CTB/BMU*

*pull up = 1 rep, CTB = 2, and BMU = 3

Scaled

Rx

1 min KB swings 44#/26#

2 min burpee box jump overs 20”/16” (step ups allowed)

3 min burpee to target/pull up/CTB*

*burpee to target= 1 rep, pull up = 2, and CTB = 3

Description:

In a conga line fashion, work your way through each movement.  Score is total reps completed, with the final movement being athlete choice. T2 can start when T1 gets to the burpee pull ups/CTB/BMU, and so on following the same pattern.

Rx

50m sled drag 185#/125#

25m OH walking lunges 45#/35#

100m run

50 WBs**

100m run

25m OH walking lunges 45#/35#

50m sled drag

Scaled

50m sled drag 115#/75#

25m walking lunges 35#/25#

100m run

50 WBs**

100m run

25m walking lunges 35#/25#

50m sled drag

Description:  EVERYONE working at the same time, sled drag to the cone in the middle of the field, grab a plate off of your sled and OH lunge to the next cone (furthest from the building).  *Scaled can be a bumper carry of any kind. Drop your plate, run inside and complete 50 WBs.  Run back to your bumper at the far end of the field and OH lunge back to your sled.  Load the plate and drag back to start.  Score is the COMBINATION of each individual team members time

**WB WEIGHTS

RX

M1 30#

M2 20#

M3 20#

F1 14#

F2 14#

Scaled

M1 20#

M2 20#

F1 14#

F2 10#

F3 6#