CrossFit Herndon's Cattle Drive Showdown

"Ain't My First Rodeo"

12 min AMRAP, Teams of 2:

1 Rope Climb (15'/9')

20 Single Kettlebell Front Rack Alternating Reverse Lunges

30 Double Unders/90 Singles

– Parnters switch every 400-meter run–

RX: 15 ft. rope climb, 53/35 lb. KB, 30 double unders

SC: 9 ft. rope climb, 35/26 lb. KB, 90 single unders

At "3,2,1...GO!" Athlete 2 will take off on the 400-meter run while Athlete 1 begins the AMRAP of rope climbs, lunges and jump rope. When Athlete 2 returns from the run, Athlete 1 stops working and begins runnings 400-meters. Athlete 2 picks up right where Athlete 1 left off until Athlete 1 completes their turn on the 400-meter run. Parnters will continue to switch off after each run until the clock hits 12 minutes. The run is not counted toward your score.

Score = Total number of rounds and reps completed 

"All Hat & Not Cattle"

For Total Load:

Partner 1 (5 min cap)- Establish a max: Snatch + Hang Snatch + Overhead Squat

*Overhead squat is for RX division only

Partner 2 (5 min cap)- Establish a max: Clean + Front Squat + Shoulder to Overhead

We begin with partner 1 at the snatch complex, when the clock begins Partner 1 has 5 minutes to build to a max load. The non working partner may assist in loading the bar, once you add weight to the bar you cannot take weight off the bar. Your lifting is done when you hit the 5 min cap or you fail 2 lifts. Once the 5 min cap hits, Partner 2 begins the clean complex with a 5 min cap.

Total workout/loading time is 10 minutes.

Score = Total Load of complex 1 + complex 2

"Ranch Hands"

For Time:

10-8-6-4-2 reps of,

Synchro Double DB Devil's Press

2-4-6-8-10 reps of,

Sandbag Box Get-overs

RX: 35/25 lb. Dumbbells, 48" box, 150/100 lb. Sandbag

Sc: 25/15 lb. Dumbbells, 40" box, 100/75 lb. Sandbag

- Partners perform synchronized Devil's Press together. Partners perform Sandbag Box Get-overs in You go/I go style, splitting reps as desired, but partners must share the work.

This workout should feel fast & heavy, but if you move too fast on the Synchro Devil's Press you risk getting a no rep when you and your partner are out of sync.

"Cowboy UP!" – RX Version

For Time:

1 Round

30 Snatches (115/85)

30 Burpees

30 Toes to Bar

3 Rounds

10 Push Press (115/85)

10 Burpees over Bar

10 Pull-ups

4 Rounds

10 Hang Cleans (115/85)

10 Burpee Pull-ups

9 ft. Handstand Walk

"Cowboy UP!" – Scaled Version

For Time:

1 Round

30 Snatches (75/55)

30 Burpees

30 Hanging Knee Raises

3 Rounds

10 Push Press (75/55)

10 Burpees to 35# Plate

10 Ring Rows

4 Rounds

10 Hang Cleans (75/55)

10 Burpees over Bar

5 Wall Walks