Crusader Series - Individual Finals

ELITE: 3 Rounds For Time

500/450m row 

30 toes to bar 

20/14 reps dual Sandbag kettlebell carry 

Time cap 16:00 

1 rep sandbag KB carry = 7.5m

RX / All Masters Divisions - 3 Rounds For Time 

500/450m row 

20 toes to bar 

16/10 reps dual Sandbag kettlebell carry 

Intermediate - 3 Rounds For Time 

500/450m row 

12 toes to bar 

16/10 reps dual Sandbag kettlebell carry 

Novice - 3 Rounds For Time 

500/450m row 

20 abmat sit ups 

10/8 reps dual Sandbag kettlebell carry 

Workout Flow: 

At 3,2,1 go... The athlete will run to their rower and start pulling the required amount of meters on there. The athlete must stay seated in the rower until the meters are complete. Upon completion, head to the rig, face out toward the start / finish line and perform the required amount of toes to bar (abmat sit ups for the Novice division). Once done, athletes move forward to the KB sandbag carry's. They are the same weight across all divisions and differ by reps for carry's. Both feet must clearly start behind and finish past the adjacent lines. Perform this for 3 total rounds and run to the finish line to clock your overall score. 

Event 2 - “FrothFit” 

For Time 

40 wall balls @9/6kg to a 10/9ft target 

10 squat snatches @70/50kg 

30/25 bar muscle ups 

10 squat snatches 

40 wall balls

Time cap 10:00

RX + Masters 40-49 - For Time 

40 wall balls @9/6kg to a 10/9ft target 

10 squat snatches @60/40kg 

20/15 bar muscle ups 

10 squat snatches 

40 wall balls

Masters 50+ - For Time 

30 wall balls @9/6kg to a 10/9ft target 

10 squat snatches @50/35kg 

15 bar muscle ups 

10 squat snatches 

30 wall balls

Intermediate - For Time 

30 wall balls @9/6kg to a 10/9ft target 

10 squat snatches @50/35kg 

20/15 chest to bars 

10 squat snatches 

30 wall balls

Novice - For Time 

50 wall balls @6/3kg to a 10/9ft target 

25 power snatches @35/25kg 

50 wall balls

Workout Flow: 

At 3,2,1 go... Athletes will run down the floor and begin their wall balls on the end wall. Athletes must squat below parallel and hit their target *above* the line for a good rep to count. From here, athletes move out to their barbell in order to complete the squat snatches (power snatches for Novice). After the snatches are complete, athletes will cross the finish / start line and come back to the rig for their allotted gymnastics. Crossing the line will insure that all athletes run the same distance in the workout as the barbells are staggered for safety. The Novice division will head back to the wall to finish their last set of wall balls and run to the line for finishing. Other divisions will face back toward the finish line to perform their gymnastics reps. Once all reps are completed, head back to the barbell for your snatches. Cross the finish / start line once more and head back to the wall balls to complete the last section of your workout. Once the wall balls are completed, run down your lane to the finish lane and get your time scored from your judge. 

Event 3 - “Expression of Power I” 

ELITE | RX | MASTERS: For Time

21/15 calorie echo bike 

27 bar facing burpees 

Time cap 3:00

Rest 1:00 

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

INTERMEDIATE: For Time

21/15 calorie echo bike 

21 bar facing burpees 

Time cap 3:00

Rest 1:00

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

NOVICE: For Time

15/12 calorie echo bike 

15 bar facing burpees 

Time cap 3:00

Rest 1:00 

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

Workout Flow: 

At 3,2,1 go... Athletes will start behind the bikes, get on the machine and complete their calories. Once they have finished, athletes move forward and perform the required amount of bar facing burpees for their division. Once all reps are successful, athletes will advance forward toward the rig, cross the line and get a time for Part I. Athletes will have 1 minute after the time cap of 3 minutes before gaining a 6 minute window to have an attempt at a 1RM clean of any style. The heaviest successful made lift will be the recorded number for Part II. Athletes will be have their barbells pre loaded to 60/40kg across all divisions to ensure the bar facing burpees are the same standard. Athletes may start to change to their starting weight in the 1:00 rest period should they choose too. Collars must be tightened on the end of each barbell and any unsued plates must be stationed back in their original positon for safety before the lift attempt is made. 

Event 3 - “Expression of Power I” 

ELITE | RX | MASTERS: For Time

21/15 calorie echo bike 

27 bar facing burpees 

Time cap 3:00

Rest 1:00 

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

INTERMEDIATE: For Time

21/15 calorie echo bike 

21 bar facing burpees 

Time cap 3:00

Rest 1:00

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

NOVICE: For Time

15/12 calorie echo bike 

15 bar facing burpees 

Time cap 3:00

Rest 1:00 

@4:00-10:00, Event 4 - “Expression of Power II”

6 minutes to establish a 1RM clean (any style)

Workout Flow: 

At 3,2,1 go... Athletes will start behind the bikes, get on the machine and complete their calories. Once they have finished, athletes move forward and perform the required amount of bar facing burpees for their division. Once all reps are successful, athletes will advance forward toward the rig, cross the line and get a time for Part I. Athletes will have 1 minute after the time cap of 3 minutes before gaining a 6 minute window to have an attempt at a 1RM clean of any style. The heaviest successful made lift will be the recorded number for Part II. Athletes will be have their barbells pre loaded to 60/40kg across all divisions to ensure the bar facing burpees are the same standard. Athletes may start to change to their starting weight in the 1:00 rest period should they choose too. Collars must be tightened on the end of each barbell and any unsued plates must be stationed back in their original positon for safety before the lift attempt is made. 

Event 5 - ELITE: “The Walking Dead” - For Time 

9-7-5

Deadlifts @160/105kg

Wall walk complex 

*Wall walk complex = 1 wall walk + WFSHSPU to an abmat

Time cap 7:00

RX / Masters 40-49 - For Time 

9-7-5

Deadlifts @130/85kg

7-5-3

Wall walk complex 

*Wall walk complex = 1 wall walk + WFSHSPU to an abmat

Masters 50+ - For Time 

9-7-5

Deadlifts @130kg

5-4-3

Wall walk complex 

*Wall walk complex = 1 wall walk + WFSHSPU to an abmat

Intermediate - For Time 

9-7-5

Deadlifts @110/75kg

7-5-3

Wall walk 

Novice - For Time 

9-7-5

Deadlifts @80/55kg

7-5-3

Scaled wall walk

Workout Flow: 

At 3,2,1 go... Athletes will run down the floor and perform their deadlifts. Once all reps are completed, head to the designated wall space area and complete the wall walks in the taped lines and or WFSHSPU to the abmat as well. Once these reps are successful, athletes will then head back to the barbell and complete this workout in this manner on a descending rep scheme format until completion or time capped. If you get through all the required reps within the time domain, run back to the start / finish line to be awarded your final time. 

Event 6 - ELITE: "Triple 10's" 10 Rounds For Time 

10 shuttle run reps 

10/8 chest to bars 

10/8 hand release push ups 

Wear a vest @9/6kg 

Time cap 16:00

Shuttle run rep = 7.5m 

RX | Masters 40-49 - 8 Rounds For Time 

10 shuttle run reps 

8/6 chest to bars 

8/5 hand release push ups 

Wear a vest @9/6kg 

Intermediate | Masters 50+ - 8 Rounds For Time 

10 shuttle run reps 

10/8 pull ups 

8/5 hand release push ups 

*Masters 50+ with a weight vest 

Novice - 8 Rounds For Time 

10 shuttle run reps 

8 ring rows 

8 dual DB shoulder to overhead @10/5kg 

Workout Flow: 

At 3,2,1 go... Athletes will start underneath the rig and run their shuttle run reps required. Upon return, turn out and face the crowd to perform the allocated gymnastics movement. Once all reps are complete and to standard, athletes will then move forward to the hand release push ups OR shoulder to overhead in the Novice division. At the completion of these reps to standard, we will have completed an entire round. Start behind the shuttle run line and begin another round and continue to do so for 8-10 rounds depending on your division. After the last hand release push rep is completed, travel down your lane til you pass the finish line at the crowd barriers. 

Event 7 -  "No Mas"

ELITE: For Reps 

2:00 on / 1:00 off x 3 Sets (8:00) - For Reps

15m handstand walk (5m increments)

15 double DB thrusters @22.5/15kg 

Max effort drag rope double unders in remaining time 

*Score = total DU completed 

RX + Masters - 2:00 on / 1:00 off x 3 Sets (8:00) - For Reps

10m handstand walk (5m increments)

12 double DB thrusters @22.5/15kg 

Max effort drag rope double unders in remaining time 

*Score = total DU completed

Intermediate - 2:00 on / 1:00 off x 3 Sets (8:00) - For Reps

20m dual DB overhead carry (5m increments)  

10 double DB thrusters @22.5/15kg 

Max effort drag rope single skips in remaining time 

*Score = total single skips  completed

Novice - 2:00 on / 1:00 off x 3 Sets (8:00) - For Reps

20m dual DB overhead carry (5m increments)  

10 double DB thrusters @15/10kg 

Max effort drag rope single skips in remaining time 

*Score = total single skips completed

Workout Flow: 

At 3,2,1 go... Athletes will begin with their handstand walk OR dual DB overhead carry. Every division will perform increments of 5m. The Elite handstand walk must be unbroken for 5m and the RX + Masters division may perform 2.5m increments (unbroken). Head to the dumbbells and perform them until completion. With the remaining time in a 2 minute window, collect as many successful double under or single skip reps that your division requires. All divisions will be using a heavy drag rope supplied by the Crusader Series. You will get sized up for the event from the warm up area so that you know which rope you will be using on the floor for length.