Schedule:
- 8:15am Doors Open (do NOT arrive before unless you are volunteering)
- 8:40am Event 1 Briefing
- 10:30am Event 2 Briefing
- 11:30am Event 3 Briefing
- 12:40pm Event 4 Briefing
- 2:00pm Awards Ceremony
Note: Times right now are subject to change, but it is our commitment to start Event 1 at 9:00am and be done (including awards) by 2:30pm
Event 1: Teamwork
4R4T
Run 400m
16 Pistol squats (Jumping squats)
16 Partner Deadlifts
Flow: On the call of 3…2…1…Go! Partner A will begin the run, Partner B can alternate at any point. Once 400m is complete either partner can begin the pistols / jump squats. Squats can be divided any way the team sees fit. After the squats are completed both partners move to the barbell for 16 partner deadlifts.
Timecap: 17:00
Event 2: Synchro
AMRAP5
Max Synchro bar facing burpees
Flow: On the call of 3…2…1…Go! Both partners will begin their bar facing burpees. The synchronization occurs once both partners chest and thighs are on the floor at the SAME time. Once this is complete the partners can step or jump over the bar (between the collars) to complete the rep. The barbell will move every 25 reps.
Timecap: 5:00
Event 3: LBCF
300′-200′-100′ Dumbbell walking lunge
30-20-10 Toes to bar
Flow: On the call of 3…2…1…Go! Partner A will perform the first 50′ of dumbbell walking lunge (25′ out and 25′ back). Then Partner B will do the same; athletes will continue to alternate until the total number of feet in that round is complete. Partners will then have the option to split the toe to bar reps as they see fit. This will continue for each round until all lunges and toes to bar are complete.
Timecap: 9:00
Event 4: Classic CrossFit
50-40-30-20-10
Double under / Single Under
Medicine ball sit-up
5-4-3-2-1
Clean & jerk (ascending ladder)
Flow: On the call of 3…2…1…Go! Partner A will perform the first 50 jump rope reps, these reps must be unbroken. If Partner A gets stuck Partner B can sub it, but no matter what 50 unbroken jump rope reps must be completed to move on. After the jump rope both partners will move to the medicine ball sit-ups, each partner will complete a sit-up passing the ball each rep. After the sit-ups are completed 5 clean & jerks at weight 1 will be completed by either partner however they decide. After the clean & jerks are completed one partner will begin the round of 40 jump rope while the other partner will adjust the weight on the barbell for the set of 4 clean & jerks, this will continue until all reps are complete or time expires.
Timecap: 11:00
