Winter War Games - CrossFit and Hyrox Shearwater

CrossFit Event 1
Time Cap
12 minutes

Workout Format
For Time

Workout Description
Athletes will begin with a buy-in of 50 Burpees Over the Rower, splitting the work as desired. After completing the buy-in, athletes must complete the following sequence for time before the 12-minute time cap expires.

Workout Sequence
• 20 Synchronized Dumbbell Hang Snatch

• 30 TTB or 50 Knees to Chest

• 40 Box Jump Overs 

• 50 Calorie Row

Tie Break
Tie break time is recorded immediately after completing the 50 Burpees Over the Rower.

Scoring
Score is the athlete’s final time. If the time cap is reached, every rep not completed will be added as 1 second to the final time.

CrossFit Event 2 

Workout Format 

For Total KG Lifted (Pairs) 

Event Description 
Teams of two will accumulate the highest combined total weight lifted. Each athlete will complete a separate max lift within their designated time window. 
Structure 
• Athlete 1: 3-minute window to establish a 1-rep max Clean. 
• 1-minute transition period. 
• Athlete 2: 3-minute window to establish a 1-rep max Shoulder-to-Overhead (STOH) from the rack. 
Standards & Rules 
• Athletes may take as many attempts as they like within their time window. 
• The lift must be completed before the time expires. 
• Athletes must wait for the judge’s signal before dropping the barbell. 
• For STOH, any variation is allowed: strict press, push press, push jerk, or split jerk. 
• No assistance may be given to load or stabilize the bar once the clock starts. 
Scoring 
Score is the total combined kilograms lifted between both athletes. Highest total wins. 

CrossFit Event 3

 
Workout Format 
Relay Format – 4 Rounds for Time (2 each per athlete) 

Event Description 
This event is completed in a relay-style format. Each athlete performs two full rounds of the sequence below. Athlete 1 completes an entire round before Athlete 2 begins. Repeat until 4 total rounds are completed. 
Round Sequence 
• 21 Thrusters 
• 15/12 Calories on the Ski Erg (15 for males, 12 for females) 
• 9 Pull-Ups 
Scaling Options 
If an athlete cannot perform pull-ups, they may substitute them with 15 Dumbbell Hang clean and jerk. 
Workout Flow 
• Athlete 1 completes Round 1. 
• Athlete 2 completes Round 2. 
• Athlete 1 completes Round 3. 
• Athlete 2 completes Round 4. 
• Final time is recorded after the fourth round is completed. 
Scoring 
Score is the total combined time for all four rounds. Fastest overall time wins. 
Tie Break 
Tie break is the combined time of the first two rounds. 

Hyrox Event 1 

Workout Format 
2,000m Row for Time (Pairs) 

Description 
Teams of two will complete a 2,000m row for time, switching athletes on and off the rower whenever desired. While one athlete is rowing, the non-rowing athlete must hold two kettlebells in the farmer’s carry position. The rower may not begin pulling until the teammate is fully holding the kettlebells. 
Standards & Requirements 
• The 2,000m distance must be completed cumulatively between both athletes. 
• Switching on and off the rower can occur at any time. 
• The non-rowing athlete must maintain control of two kettlebells in a farmer’s carry position at all times. 
• The rowing athlete may not start rowing until the kettlebell hold is established. 
• If the kettlebell hold is broken, rowing must immediately stop. 
Scoring 
Score is total time to complete the 2,000m row. Fastest time wins. 

Hyrox Event 2

 
Workout Format

 
For Time 
Event Description 
Athletes will complete a run–station–run format as a pair. Time stops when both athletes return to their designated lane at the end of the workout. 
Workout Flow 
• Begin at the race start line. 
• Run 800m as a pair. 
• Upon returning to the arena, lanes operate on a first-come, first-served basis. 
• Both partners must be fully inside their designated lane before starting wall balls. 
• Complete 100 Wall Balls as a pair (split reps as desired). 
• After completing wall balls, run another 800m as a pair. 
• Time stops when both athletes are back in their lane together. 
Standards & Requirements 
• • Wall ball reps may be split in any manner between partners. 
• • Both athletes must be present in the lane before starting wall balls or before stopping the final time. 
• • Lanes are first come, first served; athletes may need to wait for availability. 
• • Each wall ball rep must meet event standards for depth and target height. 
Scoring 
Score is total time to complete the full event. Fastest pair wins. 

Hyrox Event 3

Workout Format 
Relay Format – 4 Rounds for Time (2 each per athlete) 

Event Description 
This event is completed in a relay-style format. Each athlete performs two full rounds of the sequence. Athlete 1 completes an entire round before Athlete 2 begins. Repeat until all 4 rounds are finished. 
Round Sequence 
• 1 Length of Weighted Lunges 
• 18/15 Calories on the Bike Erg (18 for males, 15 for females) 
• 1 Length of Burpee Broad Jumps 
Workout Flow 
• Athlete 1 completes Round 1. 
• Athlete 2 completes Round 2. 
• Athlete 1 completes Round 3. 
• Athlete 2 completes Round 4. 
• Time stops when Athlete 2 completes the final burpee broad jump length. 
Scoring 
Score is the total combined time for all four rounds. Fastest overall time wins. 
Tie Break 
Tie break is the combined time of the first two rounds.