Mid-Atlantic CrossFit Challenge Events and Schedule
Friday, April 12
Team Workout 1: “Pucino”
5 Rounds for time – All 4 athletes
21 Worm deadlifts
15 Worm shoulder to OH
9 Synchro worm burpees
***10 synchro bar muscle-ups between each round***
Elite Team Heat 1: 6:30 PM ET / 3:30 PM PT
Elite Team Heat 2: 6:49 PM ET / 3:49 PM PT
Elite Team Heat 3: 7:08 PM ET / 4:08 PM PT
Elite Team Heat 4: 7:27 PM ET / 4:27 PM PT
Individual Workout 1: “Three Wise Men”
For time:
3 rounds
5 Hang squat snatches (185/125pounds)
10 Bar facing burpees
Then,
3 Rounds
10 Double cumbbell power snatch (50/35 pounds)
20 Pull-ups
Then,
3 rounds
15 Box jump-overs (24/20 inches)
30 Wall ball shots (20/14 pounds)
Men Heat 1: 8:00 PM ET / 5:00 PM PT
Men Heat 2: 8:19 PM ET / 5:19 PM PT
Women Heat 1: 8:44 PM ET / 5:44 PM PT
Women Heat 2: 9:03 PM ET / 6:03 PM PT
Saturday, April 13
Team Workout 2: “OG”
8 minutes to find – Males
1 RM snatch + 1 RM clean and jerk
-1 minute transition-
8 minutes to find – Females
1 RM snatch + 1 RM clean and jerk
Elite Team Heat 1: 10:09 AM ET / 7:09 AM PT
Elite Team Heat 2: 10:30 AM ET / 7:30 AM PT
Elite Team Heat 3: 10:51 AM ET / 7:51 AM PT
Elite Team Heat 4: 11:12 AM ET / 8:12 AM PT
Team Workout 3: “Bonnie and Clyde”
2 Rounds for time
One round per MF pair
20 Synchro dumbbell burpee box step-0vers (synchro) E(70/50 inches) Rx(50/35 inches) Sc(35/20 inches)
50 Synchro chest-to-bar E(50) Rx(40) Sc(40 Pull-up)
20 Synchro dumbbell burpee box step-0vers (synchro)
*All with vest*
Elite Team Heat 1: 11:37 AM ET / 8:37 AM PT
Elite Team Heat 2: 11:58 AM ET / 8:58 AM PT
Elite Team Heat 3: 12:19 PM ET / 9:19 AM PT
Elite Team Heat 4: 12:40 PM ET / 9:40 AM PT
Individual Workout 2: “Milo”
6 minutes to find 1RM snatch
Then,
6 Minutes to find 1RM clean and jerk
Men Heat 1: 1:10 PM ET / 10:10 AM PT
Men Heat 2: 1:26 PM ET / 10:26 AM PT
Women Heat 1: 1:42 PM ET / 10:42 AM PT
Women Heat 2: 1:58 PM ET / 10:58 AM PT
Individual Workout 3: “Hitting the Slopes with Grace”
For time
2000m Ski Erg
Then,
“Grace”
30 clean and jerks (135/95 pounds)
Men Heat 1: 2:30 PM ET / 11:30 AM PT
Men Heat 2: 2:45 PM ET / 11:45 AM PT
Women Heat 1: 3:00 PM ET / 12:00 N PT
Women Heat 2: 3:15 PM ET / 12:15 PM PT
Team Workout 4: “Tremors”
For time – All 4 athletes
1200m Assault Runner/100 Cal AB
100 Synchro Wall balls E(30/20) Rx(20/14) Sc(20/14)
30 Worm clean and jerks
Elite Team Heat 1: 3:30 PM ET / 12:30 PM PT
Elite Team Heat 2: 3:46 PM ET / 12:46 PM PT
Elite Team Heat 3: 4:02 PM ET / 1:02 PM PT
Elite Team Heat 4: 4:18 PM ET / 1:28 PM PT
Individual Workout 4: “Groundhog Day”
For time
27-21-15-9
Dumbbell squat cleans (50/35 pounds)
Toes-to-bar
***100 double-unders between each set***
Men Heat 1: 4:48 PM ET / 1:48 PM PT
Men Heat 2: 5:05 PM ET / 2:05 PM PT
Women Heat 1: 5:22 PM ET / 2:22 PM PT
Women Heat 2: 5:39 PM ET / 2:39 PM PT
Sunday, April 14
Individual Workout 5: “The Hotstepper”
10 rounds for time
4 Burpee box jump-overs 24/20 inches
1 Rope climb
Men Heat 1: 8:45 AM ET / 5:45 AM PT
Men Heat 2: 9:00 AM ET / 6:00 AM PT
Women Heat 1: 9:15 AM ET / 6:15 AM PT
Women Heat 2: 9:30 AM ET / 6:30 AM PT
Team Workout 5: “Lazer Tag”
For time – Team relay FMFM
20/15 Ski Erg
10 Deadlifts E(275/185 pounds) Rx(225/155 pounds) Sc(185/125 pounds)
20 Box jump-overs E(24/20 inches) Rx(24/20 inches) Sc(24/20 inches)
10 Deadlifts
20/15 Ski Erg
Elite Team Heat 1: 9:59 AM ET / 6:59 AM PT
Elite Team Heat 2: 10:17 AM ET / 7:17 AM PT
Elite Team Heat 3: 10:35 AM ET / 7:35 AM PT
Elite Team Heat 4: 10:53 AM ET / 7:53 AM PT
Team Workout 6: “Bridge 4”
4 Rounds for time – All 4 athletes
21 Calorie row
15 Synchronized worm thrusters
7 Rope climbs
***Worm must stay off the ground the entire time. If it is dropped, all team members must go to the worm and complete 8 Synchronized Burpees over the worm***
Elite Team Heat 1: 12:23 PM ET / 9:23 AM PT
Elite Team Heat 2: 12:41 PM ET / 9:41 AM PT
Elite Team Heat 3: 12:59 PM ET / 9:59 AM PT
Elite Team Heat 4: 1:17 PM ET / 10:17 AM PT
Individual Workout 6: “Flawless Victory”
10 Minute max calories Assault Bike
-1 minute rest-
4 Sets for time
400m Assault Runner
Sandbag carry 200/150 from Assault Runner to drop off point
Handstand walk from drop off point to Assault Runner
*The order of sandbag carry and handstand walk will alternate each round*
This workout has two scores. Score for part 1 is total calories accumulated. Score for part 2 is time.
Men Heat 1: 12:40 PM ET / 9:40 AM PT
Men Heat 2: 1:11 PM ET / 10:11 AM PT
Women Heat 1: 1:46 PM ET / 10:46 AM PT
Women Heat 2: 2:17 PM ET / 11:17 AM PT
