"ASCEND OR FALL"

MALE/FEMALE/TEAM:

FOR TIME:

• 20 CLEAN (40/30kg)
• 40 TOES-TO-BAR
• 20 FRONT SQUAT (40/30kg)

-------- 1 MIN REST ----------

• 15 CLEAN (60/45kg)
• 10 WALL WALK
• 15 FRONT SQUAT (60/45kg)

-------- 1 MIN REST ----------

• 10 CLEAN (80/60kg)
• 30M HANDSTAND WALK
• 10 FRONT SQUAT (80/60kg)

 

Timecap: 18 MIN

 

 

---

SCALED:

FOR TIME:

• 20 CLEAN (30/20kg)
• 40 HANGING KNEE-RAISE
• 20 FRONT SQUAT (30/20kg)
  -------- 1 MIN REST ----------
• 15 CLEAN (40/30kg)
  10 SCALED WALL WALK
  15 FRONT SQUAT (40/30kg)
  -------- 1 MIN REST ----------
• 10 CLEAN (60/40kg)
• 30SEC HANDSTAND HOLD
• 10 FRONT SQUAT (60/40kg)
   

Timecap: 18 MIN

 

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Equipment Needed:

• Measuring equipment
• Tape to mark the lines for Wall Walk + Handstand Walk Barbell
• Bumper Plates
• Collars
• Pullup bar
• Wall Space
• Floor Space

---

Flow workout 25.4

Prior to this workout the athlete must do the following to meet the standards. Use two tapelines to mark up the correct distance for the Wall Walk.

Tapeline 1: 25 cm (Scaled: 50 cm) from the wall to the outside of the first tape.

Tapeline 2: 140cm from the wall to the inside of the second tape.

 

Use two more tapelines to mark up the correct distance for the Handstand Walk. The only requirement is that there is at least 5,0 meters between the outside of those two tapelines.

 

You can preload the bar with the starting weight.
In the mandatory rest periods you are allowed to receive assistance to increase the weight on the bar. You are NOT allowed to use multiple bars.

 

This workout begins with the athlete standing tall.
At the “3-2-1-GO”, the athlete will start doing Clean. Once you’ve reached 20 Cleans, you advance to Toes-to-bar, where you’ll do 40 reps. Then, you finish of part one by doing 20 Front Squats. Note the time you finish your 20th rep of the Front Squat. You’ll now have a 1 minute mandatory break.

 

After exactly 1 minute break, you’ll now have to do 15 Cleans at a heavier weight. Then, 10 Wall Walk, before you finish off part two by doing 15 Front Squats. Again, you’ll now have a 1 minute mandatory break.

 

The third part starts exactly 1 minute after you finished off part two. This time you’ll do 10 Cleans at the heaviest weight, before you do 30m Handstand Walk (6x5m segments), and finish off the workout by doing 10 Front Squats.
Your score is the time it took you to complete the workout - including rest.

Timecap is 18 minutes.

 

There is NO tiebreak for this workout.

 

TEAMS:
Result = Time Athlete A + Time Athlete B

or....
If either athlete in the team division fail to finish within timecap, the score will be:

Result = Reps Athlete A + Reps Athlete B

 

 

If you have any questions, or need help to log your score, please contact Event Director, Stefan Revang - stefan@crossfitborealis.no

---

 

Movement Standards:

CLEAN:

Rep start:
Barbell on the ground. Hands on the barbell.

Rep end:
Front rack lockout with elbows clearly in front of the bar

Rep Requirements:
Barbell is moved in one fluid motion from ground to shoulders. Hips and knees must be extended before lowering the barbell. Any type of Clean is permitted.

 

 

TOES-TO-BAR:

Rep start:
Vertical hang from a horizontal bar, with both feet of the floor and hips fully extended. Heels must break the vertical plane directly under the bar.

Rep end:
Toes on both feet must touch the bar simultaneously . The contact point is within the width of the hands.

Rep Requirements:
The athlete may return to rep start in any controlled manner. You can use any grip variation. In the beginning of a good rep the heels must always break the vertical plane directly under he bar. Grips are allowed. Straps are not.

 

FRONT SQUAT:

Rep start:
Standing tall with the barbell in contact with the athete’s shoulder. Elbows must be clearly in front of the barbell. Knees and hip MUST be fully extended

Rep end:
Standing tall with the barbell in contact with the athete’s shoulder. Elbows must be clearly in front of the barbell. Knees and hip MUST be fully extended.

Rep Requirements:
In the bottom of the squat, the hip crease must be clearly below the horizontal line that the top of the knee creates. Important: Make sure to extend your hip/knees at the top of each rep. Squat Clean is allowed as the first rep. You may drop the barbell at any time to take a break. Using a rack is NOT allowed.

 

 

WALL WALK

Rep start:
Chest touches the ground with both hands in contact with the tapeline furthest away from the wall.

Rep end:
Once both feet have left the floor, and are in contact with the wall, the athlete can begin moving their hands towards the wall. Make sure that the hands first start moving once both feet it’s off the floor.

Rep Requirements:
Both hands must touch the tapeline furthest away from the wall before the feet can come off the wall. Once all the criterials above has been met, and the chest is back touching the floor, the repetition is credited.

NB: Scaled division has the first tapeline 50cm from the wall to the outside of the tape.

 

 

HANDSTAND WALK

Rep start:
Both hands in contact with ground clearly behind the starting line.

Rep end:
Both hands in contact with ground past the end line 5,0 meters away from the starting line.

Rep Requirements:
Only hands can make contact with the ground. Each 5,0 meter segment of Handstand Walk has a checkpoint at the 2.5 meter mark. If the athlete fails to complete the section unbroken, the athlete will have to do only that section over again.

 

HANDSTAND HOLD (SCALED ONLY)

Rep start:
Kicking up to the wall, without recieving any assistance.

Rep end:
Holding the vertical inverted position.

Rep Requirements:
Only hands may contact the ground - and only your feet may contact the wall. Feet remain above the hips and head throughout the full rep. Maintain requirements until time goal is met. You’ll receive one rep for every 5 sec hold - for at total of 6 reps.

 

HANGING KNEE-RAISE (SCALED ONLY)
Rep start:
Vertical hang from the horizontal bar. Hips fully extended. Heels break the vertical plane directly under the bar.

Rep end:
Both knees must pass the horizontal plane of the hip.

Rep Requirements: None.

 

---

Floor Plan:

There is no required floor plan for this workout.

 

 

Video Requirements:

Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.

25.1:

For time:

• 80/60 cal Row

then...

4 Rounds of:

• 20 Wallballs (9/6)
• 20 Dumbbell Snatch (22,5/15)

 

TC: 16 minutes

 

Equipment Needed:

• Concept2 Rower
• Dumbbell
• Wallball + target

 

Flow workout 25.1

This workout begins with the athlete seated on the rower.
At the “3-2-1-GO”, the athlete may grab the handles and start rowing.

NB: Make sure you DO NOT touch the handles before the workout starts.

After the athlete has completed 80/60 cals on the rower, they will move to the Wallball.

Do 20 Wallball, then 20 Dumbbell Snatch for a total of 4 rounds. Your result is the time it takes you to complete the workout.

The timecap is 16 minutes on this workout.

TEAMS: Result = Time Athlete A + Time Athlete B

NB: If one/both of the team athletes do not finish before the 16 min timecap, the team result will be = Reps Athlete A + Reps Athlete B

 

Movement Standards:

ROW:

Rep start:

Seated on the rower. At the start of the workout, you can start seated, but cannot touch the handle before the workout begins.

Rep end:
Seated on the rower, with both feet on the foot plates, and at least one hand on the handle.

Rep Requirements:
You MUST stay on the rower until 80/60 calories are completed on the monitor. We highly recommendo you to use the “just row”-setting. You MUST be using a Concept2 Row Machine.

 

WALL BALL:

Rep start:
Bottom of a squat position with a medicine ball in the frontal plane supported by the hands.

Rep end
The center of the medicine ball hits the wall above, and only above the designated height (300cm)

Rep Requirements:
Athlete, while ascending, throw the ball. The athlete must stand up in one movement. The hip crease MUST pass below the knee in the squat for every rep to count. The rep is credited when the center of the ball clearly hits above the target. If the ball hits the target, too low or does not hit the target at all, it is a “no rep”. If the ball drops to the ground from the dop, the ball must settle on the ground before the next rep. It cannot be caught off the bounce.

NB: Both male and female athletes will use the same height for Wallballs

 

 

DUMBBELL SNATCH:

Rep start:
Dumbbell on the ground, with one hand on the handle.

Rep end:
Dumbbell overhead with knees, hips and elbows fully locked out.

Rep Requirements:
The dumbbell must be moved in one fluid motion from the ground to overhead position. Performing a Clean & Jerk is NOT allowed. Both heads of the dumbbells must contact the ground at the same time. You can switch hands at any time. You DO NOT have to alternate for each rep.

 

 

Floor Plan:

There is no required floor plan for this workout.

 

Video Requirements:

Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.

25.3

"BURPEE EVOLUTION"

 

Male/Female/Team:
For time:

• 30 Burpee-to-target
• 20 Burpee Pull-ups
• 10 Burpee Bar Muscle-Ups

 

 

Scaled:

• 30 Burpee-to-target
• 15 Burpee Pull-ups

----------------------------------------------------------------------------

Equipment Needed:

• Pull-up bar
   
   

Flow workout 25.3:
25.3 start at the 13:00 mark on the timer.

This workout begins with the athlete standing tall right behind the pullup bar.

At the “3-2-1-GO”, the athlete will start doing Burpee-to-target.

 

Once all 30 reps reps has been completed, the athlete will switch movement over to Burpee Pullups, where 20 reps will be performed. The athlete will finish off by doing 10 Burpee Bar Muscle Up.

 

Your result is the time it takes you to complete the workout.

 

The timecap is 9 minutes on 25.3. (22 minutes on the running clock.)

 

There is a tiebreaker after the 20 Burpee Pull-ups.

 

NOTE: The result is the time it takes to complete 25.3.

 

I.E: If you finishing time is 19:46 - your score is 6:46

 

 

TEAMS: Result = Time Athlete A + Time Athlete B

 

If either athlete in the team division fail to finish within timecap, the score will be:
TEAMS: Result = Reps Athlete A + Reps Athlete B

 

 

Pullup-bar height: Stand directly under the bar with feet together, hips and knees straight with extended elbows and thumbs touching. Your arms must be in line with your torso when viewed in profile. The athlete’s fingers cannot touch the pullup-bar. The pullup-bar must be above the athlete’s fingertips.

 

 

Movement Standards:

BURPEE-TO-TARGET:
Rep start: Prone position.

Rep end: Both hands in contact with the pullup-bar.

Rep Requirements: At the start the athlete’s Chest and thighs must clearly touch the floor. At the top both hands must be in contact with the pullup-bar. If you fail to hit the target, you may just redo the jump, and don’t have to repeat the burpee.

 

 

BURPEE PULL-UP
Rep start: Prone position.

Rep end: Chin breaks the horizontal plane of the pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee complete a pull-up. There is no hanging requirement during the pull-up. Athletes may jump directly into the finish of the pull-up position, or jump to the bar, then hang, then complete a pull-up (kipping or strict). The rep is credited when the athlete’s chin breaks the horizontal plane. Any style is permitted. You do not have to repeat the burpee, if you miss the pull-up.

 

 

BURPEE BAR MUSCLE-UP
Rep start: Prone position.

Rep end: Vertical support at the top of the horizontal pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. Athletes must then jump into a vertical hang from the horizontal bar - and on straight arms create momentum to get into the vertical support at the top.  

No portion of the body below the thighs can move over the top-most horizontal plane of the bar. The athlete may not rest on top of the horizontal bar in any other way than vertical support. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

 

Floor Plan:
There is no required floor plan for this workout.

 

Video Requirements:
Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.

 

 

If you have any questions or need help to log/adjust your score, please drop an email to: stefan@crossfitborealis.no

25.3

"BURPEE EVOLUTION"

 

Male/Female/Team:
For time:

30 Burpee-to-target
20 Burpee Pull-ups
10 Burpee Bar Muscle-Ups

 

Scaled:
30 Burpee-to-target
15 Burpee Pull-ups

----------------------------------------------------------------------------

Equipment Needed:

• Pull-up bar
   

 

Flow workout 25.3:
25.3 start at the 13:00 mark on the timer.

This workout begins with the athlete standing tall right behind the pullup bar.

At the “3-2-1-GO”, the athlete will start doing Burpee-to-target.

 

Once all 30 reps reps has been completed, the athlete will switch movement over to Burpee Pullups, where 20 reps will be performed. The athlete will finish off by doing 10 Burpee Bar Muscle Up.

 

Your result is the time it takes you to complete the workout.

 

NOTE: There is a tiebreaker after the 20 Burpee Pull-ups.

 

The timecap is 9 minutes on 25.3 (22 minutes on the running clock.)

 

NOTE: The result is the time it takes to complete 25.3.

 

I.E: If you finishing time is 19:46 - your score is 6:46

 

TEAMS: Result = Time Athlete A + Time Athlete B

 

If either athlete in the team division fail to finish within timecap, the score will be:
TEAMS: Result = Reps Athlete A + Reps Athlete B

 

 

Pullup-bar height: Stand directly under the bar with feet together, hips and knees straight with extended elbows and thumbs touching. Your arms must be in line with your torso when viewed in profile. The athlete’s fingers cannot touch the pullup-bar. The pullup-bar must be above the athlete’s fingertips.

 

 

Movement Standards:

BURPEE-TO-TARGET:
Rep start: Prone position.

Rep end: Both hands in contact with the pullup-bar.

Rep Requirements: At the start the athlete’s Chest and thighs must clearly touch the floor. At the top both hands must be in contact with the pullup-bar. If you fail to hit the target, you may just redo the jump, and don’t have to repeat the burpee.

 

 

BURPEE PULL-UP
Rep start: Prone position.

Rep end: Chin breaks the horizontal plane of the pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee complete a pull-up. There is no hanging requirement during the pull-up. Athletes may jump directly into the finish of the pull-up position, or jump to the bar, then hang, then complete a pull-up (kipping or strict). The rep is credited when the athlete’s chin breaks the horizontal plane. Any style is permitted. You do not have to repeat the burpee, if you miss the pull-up.

 

BURPEE BAR MUSCLE-UP
Rep start: Prone position.

Rep end: Vertical support at the top of the horizontal pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. Athletes must then jump into a vertical hang from the horizontal bar - and on straight arms create momentum to get into the vertical support at the top.

No portion of the body below the thighs can move over the top-most horizontal plane of the bar. The athlete may not rest on top of the horizontal bar in any other way than vertical support. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

 

Floor Plan:
There is no required floor plan for this workout.

 

Video Requirements:
Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.

 

 

If you have any questions or need help to log/adjust your score, please drop an email to: stefan@crossfitborealis.no

25.2

"Thread the Needle"

Male/Female/Teams:

6 ROUNDS FOR TIME:

• 50 Double Unders
• 4 Alt. Dumbbell Complex

 

DB Complex:
1 Devil Press
2 Thrusters
3 Shoulder-to-overhead

DB: 1x 22,5 / 15kg

Timecap: 12

 

Scaled:
Single Unders / 1x 15/10kg DB.

 

----------------------------------------------------------------------------

Equipment Needed:

• Jump Rope
• Dumbbell
• Pull-up bar

 

Flow workout 25.2:

This workout begins with the athlete holding the jump rope At the “3-2-1-GO”, the athlete will start doing Double Unders.

 

Once 50 reps has been completed, the athlete will move over to the dumbbell and start their dumbbell complex.

 

One complex consists of:
1 Devil Press + 2 Thrusters + 3 Shoulder-to-overhead.

 

Each complex must be performed unbroken, without putting the dumbbell down. If you do put the dumbbell down in the middle of the complex, that complex will be a no rep, and you’ll have to start all over again.

 

You have to alternate arms after each complex.

Complete the sequence of 50 Double Unders and 4 Dumbbell Compex for a total of 6 Rounds.
Your result is the time it takes you to complete the workout.

The timecap is 12 minutes on 25.2.

NB: Make sure to NOT reset the timer after 25.2 has been completed.

 

TEAMS: Result = Time Athlete A + Time Athlete B

 

If either athlete in the team division fail to finish within timecap, the score will be:

TEAMS: Result = Reps Athlete A + Reps Athlete B

 

Flow workout 25.3:
25.3 start at the 13:00 mark on the timer.

This workout begins with the athlete standing tall right behind the pullup bar.

At the “3-2-1-GO”, the athlete will start doing Burpee-to-target.

 

Once all 30 reps reps has been completed, the athlete will switch movement over to Burpee Pullups, where 20 reps will be performed. The athlete will finish off by doing 10 Burpee Bar Muscle Up.

 

Your result is the time it takes you to complete the workout.

 

There is a tiebreaker after the set of 20 Burpee Pull-ups.

 

The timecap is 9 minutes on 25.3 = 22 minutes on the running clock.

 

NOTE: The result is the time it takes to complete 25.3.

 

I.E: If you finishing time is 19:46 - your score is 6:46

 

TEAMS: Result = Time Athlete A + Time Athlete B

 

If either athlete in the team division fail to finish within timecap, the score will be:
TEAMS: Result = Reps Athlete A + Reps Athlete B

 

 

Pullup-bar height: Stand directly under the bar with feet together, hips and knees straight with extended elbows and thumbs touching. Your arms must be in line with your torso when viewed in profile. The athlete’s fingers cannot touch the pullup-bar. The pullup-bar must be above the athlete’s fingertips.

 

 

Movement Standards:

DOUBLE UNDERS:

Rep start: Standing free. Holding both ends of a jump-rope - one in each hand.

Rep end: Holding both ends of a jump-rope - one in each hand.

Rep Requirements: Rope Rotates around the saggital axis of the body. A jump with a two-footed take-off is required from rep start. While in air, the rope must pass underneath both feet the designated number of times. Number of rotations = 2.

 

DEVIL PRESS:

Rep start: Object on ground. Prone position. Hands in contact with object.

Rep end: Overhead lock-out.

Rep Requirements: Object must be kept in hands during complete rep. On the burpee portion of the rep, the chest and thighs must clearly touch the floor, and you cannot do the rep lying on top of the dumbbell

 

 

DUMBBELL THRUSTER:

Rep start: Bottom of a squat with at least one head of the dumbbell in contact with your shoulder, and the dumbbell supported by one hand.

Rep end: Overhead lockout

Rep Requirements: The dumbbell must be moved in one fluid motion from bottom of the squat of the squat to overhead position. Maintaining extended knees and hips after the object has left the front-rack and until object is supported overhead the the elbow locked out

 

 

DUMBBELL SHOULDER TO OVERHEAD:

Rep start: Standing tall. Object supported with at least one head of the dumbbell touching the shoulder.

Rep end: Overhead lockout. Knees, hips and elbow reaches full extension.

Rep Requirements: Athlete moves object from shoulders to overhead. Any style is permitted. I.E. You’re allowed to do either Strict Press, Push Press, Push Jerk or Split Jerk. If you choose to Split Jerk, make sure to reset your feet before taking the dumbbell down.

 

BURPEE-TO-TARGET:
Rep start: Prone position.

Rep end: Both hands in contact with the pullup-bar.

Rep Requirements: At the start the athlete’s Chest and thighs must clearly touch the floor. At the top both hands must be in contact with the pullup-bar. If you fail to hit the target, you may just redo the jump, and don’t have to repeat the burpee.

 

BURPEE PULL-UP
Rep start: Prone position.

Rep end: Chin breaks the horizontal plane of the pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee complete a pull-up. There is no hanging requirement during the pull-up. Athletes may jump directly into the finish of the pull-up position, or jump to the bar, then hang, then complete a pull-up (kipping or strict). The rep is credited when the athlete’s chin breaks the horizontal plane. Any style is permitted. You do not have to repeat the burpee, if you miss the pull-up.

 

 

BURPEE BAR MUSCLE-UP
Rep start: Prone position.

Rep end: Vertical support at the top of the horizontal pull-up bar.

Rep Requirements: Athlete must touch chest and thighs at the bottom of each burpee. Athlete may choose to step or jump up into this position. Athletes must then jump into a vertical hang from the horizontal bar - and on straight arms create momentum to get into the vertical support at the top.

No portion of the body below the thighs can move over the top-most horizontal plane of the bar. The athlete may not rest on top of the horizontal bar in any other way than vertical support. If the athlete is using mats (or other equipment to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

 

Floor Plan:
There is no required floor plan for this workout.

 

Video Requirements:
Video is not required for Kriger League this year. However, for athletes that are competing to win a qualification spot for ata Games or prizes in the Age Group Categories all workouts should be recorded, as we will be requesting some videos. We will be doing random video judging, and athlete/teams that cannot provide a video, verifying their result, may loose their qualification to ata Games, and/or prize.

 

 

If you have any questions or need help to log/adjust your score, please drop an email to: stefan@crossfitborealis.no