CrossFit Strength in Depth

For time:
MF Pair 1
2000m Run (Assault Runner)*
1200m Row
300 Double Unders

MF Pair 2
2000m Run (Assault Runner)
1200m Row
300 Double Unders

*Advance to Row Triggers MF2

Time cap: 25 minutes

For time:
1000m Run (Assault Runner)
2000m Row
300 Double Unders
1000m Run (Assault Runner)
Time cap: Men 26 minutes, Women 28 minutes

Women’s 4:06 pm GMT+1 4:06 pm GMT+1

Men’s 5:18 pm GMT+1 5:18 pm GMT+1

Pair 1
80ft Handstand Walk (both athletes*)
6 Rounds, You Go, I Go (3x Each):
6 Ring Muscle Ups
160ft Husafell Carry 75/50kg
80ft Handstand Walk (both athletes*)

Pair 2
80ft Handstand Walk (both athletes*)
4 Rounds, You Go, I Go (2x Each):
12 Ring Muscle Ups
160ft Husafell Carry 75/50kg
80ft Handstand Walk (both athletes*)

*Increments are completed in minimum
distances of 20ft

Time cap: 15 minutes

3 Rounds for time:
12 Ring Muscle Ups
30 Alternating Single-Legged Squats
9 Hang Power Snatches 70/48kg
Time cap: 12 Minutes

Women’s 7:12 pm GMT+1 7:12 pm GMT+1

Men’s 8:08 pm GMT+1 8:08 pm GMT+1

For total weight:
(Weight in kilograms)
Men: 84/88/93/98/102/107/111/115/120/124 (11th platform staged at 129)

Women: 61/63/65/68/70/72/75/77/79/81 (11th platform staged at 84)
Time cap: 22 minutes

3 attempts for max load of:
3 Cleans
2 Front Squats
1 Shoulder-to-Overhead
Time cap: 15 minutes

Men’s 1:09 pm GMT+1 1:09 pm GMT+1

Women’s 2:16 pm GMT+1 2:16 pm GMT+1

For time:
20 Worm Ground to Overhead
30 Synchro Burpees
50 Synchro Toes to Bar MF1
20 Worm Ground to Overhead
50 Synchro Toes to Bar MF2
30 Synchro Burpees
20 Worm Ground to Overhead
Time cap: 18 minutes

For Time:
50 Kettlebell Deadlifts 80/64kg
150ft Handstand Walk*
50 Box Jump Overs 24/20”
75 Toes to Bar
50 Box Jump Overs 24/20”
150ft Handstand Walk*
50 Kettlebell Deadlifts 80/64kg
*25ft minimum unbroken
Time cap: 16 minutes

Men’s 4:17 pm GMT+1 4:17 pm GMT+1

Women’s 5:27 pm GMT+1 5:27 pm GMT+1

For time, starting with the female pair:
40 Thrusters 43kg
6 Legless Rope climbs
30 Thrusters 43kg
4 Legless Rope Climbs
20 Thrusters 43kg
2 Legless Rope Climbs
Immediately followed by the male pair
(Thrusters at 61kg)
Time cap: 15 minutes

10 Rounds for time:
1 legless rope climb 15ft
170ft run
Time cap: 11 minutes

Women’s 1:59 pm GMT+1 1:59 pm GMT+1

Men’s 2:54 pm GMT+1 2:54 pm GMT+1

2 Rounds For Time:
30 Cal Echo Bike MF1
40 Strict Handstand Push Ups/Handstand Hold MF2

20ft Worm Lunge

30cal Echo Bike MF2
40 Strict Handstand Push Ups/Handstand Hold MF1

20ft Worm Lunge*

*Final 20ft lunge to be completed as
overhead worm lunges

Time cap: 15 minutes

For Time:
21-15-9
Cal Echo Bike
Bar Facing Burpees
Thrusters 61/43kg
Time cap: 9 minutes

Women’s 4:53 pm GMT+1 4:53 pm GMT+1

Men’s 5:23 pm GMT+1 5:23 pm GMT+1

Men’s Heat 3 5:53 pm GMT+1 5:53 pm GMT+1

Women’s Heat 3 6:16 pm GMT+1 6:16 pm GMT+1