12 Min Window (Part A & B)

 


Part A: Each athlete chooses one exercise (cluster, snatch, or bear complex) each to perform a max lift. Athletes will have 1 male and one female bar. They can take as many attempts in the 12 minute window as they like. Only one athlete can lift at one time, but can lift in any order. The weight on the bar can move up and down. Once all three athletes are happy with their max lift total they can move on to part B. The quicker you complete part A the longer you will have for part B. Score is the total KG of all three lifts. 

 


Park B: In the remaining time max calories on the assault bike. You can swap athletes as many times as you like, in any order and for however many calories you choose. 

 


Part A & B are scored separately. 

 


Movement Standards:

 


Bear Complex:

 


• Power Clean

• Front Squat

• Push-Press

• Back Squat

• Push-Press

 


You can't put the barbell down until the round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round in the 4 minute window.

 


Cluster:

 


Each repetition starts from the ground, passes through a front squat, and finishes to a press with the athlete standing with the barbell locked out overhead. In the squat, the hip crease must be below the top of the knee. At the top of the rep, the elbows must be locked out and the barbell clearly in line with your head, shoulders, hips, and feet with knees fully extended. A power clean followed by a front squat is NOT permitted.

 


Snatch:

 


In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet in line with each other. A clean and jerk or hang snatch is not permitted.

 

1 addix INDEPENDENT
2 Salute the Glute ATLANTIC WAY CROSSFIT
3 2 Jerks, 1 Snatch CROSSFIT WOLVERHAMPTON
4 2 More Burpees CROSSFIT LLANTRISANT
5 470 Delta Omikron CROSSFIT 470
6 Addix 2 ADDIX FITNESS
1 Addix 3 INDEPENDENT
2 Atlantic Seadogs ATLANTIC WAY CROSSFIT
3 Beauties and the Beast CROSSFIT LLANTRISANT
4 Beginners Luck CROSSFIT LLANTRISANT
5 B-Fit INDEPENDENT
6 Booty and the Beasts ATLANTIC WAY CROSSFIT
1 Chalk Dirty To Me CROSSFIT 470
2 Clean and Gherkin REEBOK CROSSFIT VELOCITY
3 comeback kids ATLANTIC WAY CROSSFIT
4 CrossFit 470 Black CROSSFIT 470
5 Crossfit 470 independent CROSSFIT 470
6 Death by Cerian CROSSFIT LLANTRISANT
1 Exert INDEPENDENT
2 Gains Machines FUDGEYS HEALTH AND FITNESS
3 Goldilocks and the 2 Bears ION STRENGTH AND CONDITIONING
4 Misters, blisters and soul sisters ATLANTIC WAY CROSSFIT
5 Mosie in the hole ION WEST
6 No Doubt No Fear CROSSFIT LLANTRISANT
1 No Ragrets CROSSFIT 470
2 Snap Crackle & Pop INDEPENDENT
3 TBC CROSSFIT LLANTRISANT
4 TG Fire CROSSFIT TG
5 The B Team CROSSFIT 470
6 The Barber, The Fixer &The Shoter CROSSFIT LLANTRISANT
1 The Gain Train FUDGEYS HEALTH AND FITNESS
2 TJL ION STRENGTH AND CONDITIONING
3 Tri Dreamteam CROSSFIT LLANTRISANT
4 Two Jerks & a burpee babe INDEPENDENT
5 Two Jerks and a Snatch INDEPENDENT
6 Two lemons and a dovskii ATLANTIC WAY CROSSFIT

Park B: In the remaining time max calories on the assault bike. You can swap athletes as many times as you like, in any order and for however many calories you choose. 

 


Part A & B are scored separately. 

 

1 addix INDEPENDENT
2 Salute the Glute ATLANTIC WAY CROSSFIT
3 2 Jerks, 1 Snatch CROSSFIT WOLVERHAMPTON
4 2 More Burpees CROSSFIT LLANTRISANT
5 470 Delta Omikron CROSSFIT 470
6 Addix 2 ADDIX FITNESS
1 Addix 3 INDEPENDENT
2 Atlantic Seadogs ATLANTIC WAY CROSSFIT
3 Beauties and the Beast CROSSFIT LLANTRISANT
4 Beginners Luck CROSSFIT LLANTRISANT
5 B-Fit INDEPENDENT
6 Booty and the Beasts ATLANTIC WAY CROSSFIT
1 Chalk Dirty To Me CROSSFIT 470
2 Clean and Gherkin REEBOK CROSSFIT VELOCITY
3 comeback kids ATLANTIC WAY CROSSFIT
4 CrossFit 470 Black CROSSFIT 470
5 Crossfit 470 independent CROSSFIT 470
6 Death by Cerian CROSSFIT LLANTRISANT
1 Exert INDEPENDENT
2 Gains Machines FUDGEYS HEALTH AND FITNESS
3 Goldilocks and the 2 Bears ION STRENGTH AND CONDITIONING
4 Misters, blisters and soul sisters ATLANTIC WAY CROSSFIT
5 Mosie in the hole ION WEST
6 No Doubt No Fear CROSSFIT LLANTRISANT
1 No Ragrets CROSSFIT 470
2 Snap Crackle & Pop INDEPENDENT
3 TBC CROSSFIT LLANTRISANT
4 TG Fire CROSSFIT TG
5 The B Team CROSSFIT 470
6 The Barber, The Fixer &The Shoter CROSSFIT LLANTRISANT
1 The Gain Train FUDGEYS HEALTH AND FITNESS
2 TJL ION STRENGTH AND CONDITIONING
3 Tri Dreamteam CROSSFIT LLANTRISANT
4 Two Jerks & a burpee babe INDEPENDENT
5 Two Jerks and a Snatch INDEPENDENT
6 Two lemons and a dovskii ATLANTIC WAY CROSSFIT

Workout 2:

 


Hang Fire

 


12 Min AMRAP

 


Cash In: 30 Synchronised Down Ups

 


Then:

 


Max calorie row! Athlete A rows while athlete B performs a KB squat hold 24/16 in a below parallel squat and athlete C holds a farmer handle 50/32 in one hand. 

 


Once Athlete A has completed rowing their desired calories they must perform 5 burpees over the rower before rotating exercise. Athletes must not put down the farmers handle or KB until all 5 burpees have been completed. If athletes B or C put their equipment down while athlete A is still rowing, the athlete must stop rowing until both athlete B and C are back in position. 

 


Score is calories at the end of 12 minutes. 

 


Single arm farmers hold:

 


Farmers handle must be held in one hand and held by the side of hip with the arm straight and body in an extended position. You can not swap hands once the kettle bell has been picked up. But you can use a different arm the next time you come to that exercise. 

 


KB Squat Hold:

 


KB must be held in front of chest by the handles in a below parallel isometric squat hold. You can not rest your elbows on or inside your quads. Your arms are not permitted to be in contact with any other body part. 

 


Synchronised Down Ups:

 


From a standing position athletes lie face down with their hips and chest in contact with the floor. All athletes must be in this position at the same time then touch the top of head with both hands before standing. All athletes must be stood in full extension together before continuing to the next rep. 

 

1 addix INDEPENDENT
2 Salute the Glute ATLANTIC WAY CROSSFIT
3 2 Jerks, 1 Snatch CROSSFIT WOLVERHAMPTON
4 2 More Burpees CROSSFIT LLANTRISANT
5 470 Delta Omikron CROSSFIT 470
6 Addix 2 ADDIX FITNESS
1 Addix 3 INDEPENDENT
2 Atlantic Seadogs ATLANTIC WAY CROSSFIT
3 Beauties and the Beast CROSSFIT LLANTRISANT
4 Beginners Luck CROSSFIT LLANTRISANT
5 B-Fit INDEPENDENT
6 Booty and the Beasts ATLANTIC WAY CROSSFIT
1 Chalk Dirty To Me CROSSFIT 470
2 Clean and Gherkin REEBOK CROSSFIT VELOCITY
3 comeback kids ATLANTIC WAY CROSSFIT
4 CrossFit 470 Black CROSSFIT 470
5 Crossfit 470 independent CROSSFIT 470
6 Death by Cerian CROSSFIT LLANTRISANT
1 Exert INDEPENDENT
2 Gains Machines FUDGEYS HEALTH AND FITNESS
3 Goldilocks and the 2 Bears ION STRENGTH AND CONDITIONING
4 Misters, blisters and soul sisters ATLANTIC WAY CROSSFIT
5 Mosie in the hole ION WEST
6 No Doubt No Fear CROSSFIT LLANTRISANT
1 No Ragrets CROSSFIT 470
2 Snap Crackle & Pop INDEPENDENT
3 TBC CROSSFIT LLANTRISANT
4 TG Fire CROSSFIT TG
5 The B Team CROSSFIT 470
6 The Barber, The Fixer &The Shoter CROSSFIT LLANTRISANT
1 The Gain Train FUDGEYS HEALTH AND FITNESS
2 TJL ION STRENGTH AND CONDITIONING
3 Tri Dreamteam CROSSFIT LLANTRISANT
4 Two Jerks & a burpee babe INDEPENDENT
5 Two Jerks and a Snatch INDEPENDENT
6 Two lemons and a dovskii ATLANTIC WAY CROSSFIT

Workout 3:

 


Gone in 60!

 


For Time: 15 Min Time Cap

 


60 Power Clean / Deadlift (60 kg)

60 DB Alternating Lunge (22.5/15 kg)

60 Single Arm DB Push Press

60 Box Jump Overs

60 Ski Erg

 


This is a chipper workout in which you can complete the reps how you see fit however the first exercise males perform power cleans and the female perform deadlifts. This is 60 between you splitting how you like. Both count towards the total reps. The total workout score is your time or the reps if you don’t complete in the time cap. 

 


Movement Standards

 


Power Clean: 

 


This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

 


Deadlift: 

 


This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

 


DB Alternating Lunge: 

 


Each lunge begins with the dumbbell held above waste height, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. Then return to the start position. 

 


Single Arm DB Push Press:

 


DB starts in contact with your shoulder, ending with the arms and hips fully extended. You can use which ever arm you like. 

 


Ski Erg: 

 


Your choice of dampener setting. 

 


Box Jumps Overs:

24 Inch Male, 18 Inch Female. These can be performed as step up’s or two foot take off jumps. Both feet must make contact with the top of the box before exiting the other side. Extension of the hips is not required at the top of box.

 

1 addix INDEPENDENT
2 Salute the Glute ATLANTIC WAY CROSSFIT
3 2 Jerks, 1 Snatch CROSSFIT WOLVERHAMPTON
4 2 More Burpees CROSSFIT LLANTRISANT
5 470 Delta Omikron CROSSFIT 470
6 Addix 2 ADDIX FITNESS
1 Addix 3 INDEPENDENT
2 Atlantic Seadogs ATLANTIC WAY CROSSFIT
3 Beauties and the Beast CROSSFIT LLANTRISANT
4 Beginners Luck CROSSFIT LLANTRISANT
5 B-Fit INDEPENDENT
6 Booty and the Beasts ATLANTIC WAY CROSSFIT
1 Chalk Dirty To Me CROSSFIT 470
2 Clean and Gherkin REEBOK CROSSFIT VELOCITY
3 comeback kids ATLANTIC WAY CROSSFIT
4 CrossFit 470 Black CROSSFIT 470
5 Crossfit 470 independent CROSSFIT 470
6 Death by Cerian CROSSFIT LLANTRISANT
1 Exert INDEPENDENT
2 Gains Machines FUDGEYS HEALTH AND FITNESS
3 Goldilocks and the 2 Bears ION STRENGTH AND CONDITIONING
4 Misters, blisters and soul sisters ATLANTIC WAY CROSSFIT
5 Mosie in the hole ION WEST
6 No Doubt No Fear CROSSFIT LLANTRISANT
1 No Ragrets CROSSFIT 470
2 Snap Crackle & Pop INDEPENDENT
3 TBC CROSSFIT LLANTRISANT
4 TG Fire CROSSFIT TG
5 The B Team CROSSFIT 470
6 The Barber, The Fixer &The Shoter CROSSFIT LLANTRISANT
1 The Gain Train FUDGEYS HEALTH AND FITNESS
2 TJL ION STRENGTH AND CONDITIONING
3 Tri Dreamteam CROSSFIT LLANTRISANT
4 Two Jerks & a burpee babe INDEPENDENT
5 Two Jerks and a Snatch INDEPENDENT
6 Two lemons and a dovskii ATLANTIC WAY CROSSFIT