Mid Rivers Throwdown @ CrossFit St. Charles

The ladder only goes one direction.

8-Minute AMRAP

Ascending ladder of:

• Wall Balls
• Russian Kettlebell Swings
• Toes-to-Bar/ Novice: Sit Ups

Reps increase each round:

• 4 – 4 – 4
• 6 – 6 – 6
• 8 – 8 – 8
• 10 – 10 – 10
• 12 – 12 – 12… etc.

Movement Weights & Wall Ball Targets

• Men Intermediate: 20 lb to 10 ft
• Men Novice: 14 lb to 10 ft
• Women Intermediate: 14 lb to 9 ft
• Women Novice: 10 lb to 9 ft
• Russian Kettlebell Swing Weights
• Men Intermediate: 70 lb
• Men Novice: 53 lb
• Women Intermediate: 53 lb
• Women Novice: 35 lb

Team Flow

• One athlete works at a time
• Reps may be split however desired
• Teams must complete all three movements at each rep level before advancing
• Continue climbing until time expires

Score: Total reps completed

WOD 1 — “Legs & Lungs”
Thrusters. Rowing. Regret.

Time Cap: 7 Minutes
For Time:

• 21 Dumbbell Thrusters
• 21 Calorie Row
• 15 Dumbbell Thrusters
• 15 Calorie Row
• 9 Dumbbell Thrusters
• 9 Calorie Row

Dumbbell Weights

• Men Intermediate: 50 lb
• Men Novice: 35 lb
• Women Intermediate: 35 lb
• Women Novice: 25 lb

Team Flow

• 2-person team
• One partner works at a time
• Reps may be divided however the team chooses
• All work must be completed in order

Score: Time to completion (or total reps at cap)

WOD 2 — “Grip It & Rip It”
Hang on to the bar… and your soul.

6-Minute AMRAP

• 12 Burpees Over the Bar
• 10 Deadlifts
•  
• 8 Pull-Ups/ Novice:Ring Rows

Deadlift Weights

• Men Intermediate: 225 lb
• Men Novice: 185 lb
• Women Intermediate: 155 lb
• Women Novice: 115 lb

Team Flow

• One athlete works while the other rests
• Reps may be split as desired
• Partners tag in/out as needed

Score: Total rounds + reps

WOD 3 a&b — “Clean Sweep”
Finish fast & pay the bike tax.

Time Cap: 10 Minutes
7 Rounds for Time:

• 9 Hang Cleans
• 11 Box Jumps/ Novice: Box Step Ups
• 7 Handstand Push-Ups/ Novice:Dumbbell Tall Kneeling Press

Hang Clean Weight:

• Men Intermediate: 135 lb
• Men Novice: 95 lb
• Women Intermediate: 95 lb
• Women Novice: 65 lb

Tall Kneelin Press Weights

• Men Novice: 35 lb
• Female Novice: 25 lb

Team Flow

• One partner works at a time
• Reps may be split however desired
• Complete all 7 rounds before moving to part b

3b (Remaining Time)

• Max Calories on the Bike

Score:

• 3a – Time to complete 7 rounds
• 3b – Bike calories

WOD 3 a&b — “Clean Sweep”
Finish fast & pay the bike tax.

Time Cap: 10 Minutes
7 Rounds for Time:

• 9 Hang Cleans
• 11 Box Jumps
• 7 Handstand Push-Ups

Hang Clean Weight:

• Men Intermediate: 135 lb
• Men Novice: 95 lb
• Women Intermediate: 95 lb
• Women Novice: 65 lb

Team Flow

• One partner works at a time
• Reps may be split however desired
• Complete all 7 rounds before moving to part b

3b (Remaining Time)

• Max Calories on the Bike

Score:

• 3a – Time to complete 7 rounds
• 3b – Bike calories