WOD Explorer

RX 5 Rounds for Time 5 m Unbroken Handstand Walk with 1 Head Touch on an Abmat at 2.5 m 10 Burpee Box Jump Overs 75/60cm Time Cap: 8 minutes Intermediate 5 Rounds for Time 10 Burpee Box Jump Overs 60/50cm 5 m Handstand Walk (1 m checkpoints allowed) Time Cap: 8 minutes Tie Break: First Round of 10 burpee box jump overs

For Time 2x 6’ TC Total of 12’ You chose which Crossfit Couplet you do – each partner gets one At 0:00 for Partner A) 21-15-9 Frontsquats and Burpees over Line last 9 burpees are Syncro for both At 06:00 no matter of completion for Partner B) 21-15-9 Deadlift and Burpees over Line last 9 burpees are Syncro for both

Test 2 on a rolling clock of 12 minutes Part A: AMRAP 7min 4 Bar Muscle Ups 8 Power Snatch 12 Toes To Bars Part B:  Time Cap 5 mins Establish 1 Rep Max Snatch --------------------------------- Category weights (M/F) and movement variations for Part A: Elite: 60/40kg Advanced: Bar Muscle Ups/Chest-to-bar (Female Only), 45/30Kg Scaled: Burpee to +15cm target, knees to chest, 35/25kg Masters 35+: Bar Muscle Ups/Chest to Bar (Female Only), 45/30kg Masters 40+: Chest to Bar, 45kg

AMRAP 9min 4 burpee to target 8 Power Snatch 12 Toes To Bars --------------------------------- Burpee to +15cm target, knees to chest, 35/25k

For Time (TC: 14:00 Min) 25 Burpee over Bar 20 Front Squats 15/10 BMU 10 Squat Snatch 15/10 BMU 20 Front Squats 25 Burpee over Bar 60/40 kg

For Time (TC: 14:00 Min) 25 Burpee over Bar 20 Front Squats 15/10 Kipping Pull-Up 10 Squat Clean 15/10 Kipping Pull-Up 20 Front Squats 25 Burpee over Bar 50/30 kg

AMRAP 15:00 36-24-12 Sync. Alt. DB Snatches  Toes to Bars to share Sync. Box Jump* overs 60/50cm into AMRAP 6 Sync. Single Arm DB Thrusters 6 Bar Muscle ups to share 6 Sync. Burpee Box Jump* overs 60/50cm * 100+ may step on to the box Weights: 70+ / 80+: 22.5/15kg 90+ / 100+: 17.5/12.5kg

Rx: Event 4: For Time: 3 Rounds: 18 Lateral Burpees over the Bar 9 Hang Power Clean @ 60/42.5kg 3 Rounds: 18 C2B 9 Hang Power Clean @ 75/52.5kg Time Cap: 12min ---------------------------------- Intermediate: For Time: 3 Rounds: 18 Lateral Burpees over the Bar 9 Hang Power Clean @ 50/35kg 3 Rounds: 12 C2B 9 Hang Power Clean @ 60/42.5kg Time Cap: 12min -------------------------------------------------------- Scaled: For Time: 3 Rounds: 18 Lateral Burpees over the Bar 9 Hang Power Clean @ 50/35kg 3 Rounds: 18 Pull Ups 9 Hang Power Clean @ 60/42.5kg Time Cap: 12min -------------------------------------------------------- סטנדרטים: התנהלות: האימון מתחיל עם יד על הקיר בהזנקה מתקדמים אל המוט לבצע את שלושת הסיבובים הראשונים כל סיבוב מקדמים קונוס למשך ששת הסיבובים בסיום האוברהד סקוואט האחרון (לא זורקים את ה30 קילו), רצים לגעת בקיר הנגיעה בקיר תסמן את הזמן של האימון ברפיז: במקביל למוט אפשר לרדת רגל רגל ואפשר לקום רגל רגל שתי הרגליים חייבות להיות באוויר בקפיצה מעל המוט חזה ואגן נוגעים ברצפה בתחתית החזרה האנג סנאצ': החזרה הראשונה מתחילה אחרי עלייה בהתיישרות מלאה של הגוף אסור לרדת מתחת לברך בהאנג (להישאר מעל קו הפיקות) הסנאצ' חייב לעלות למעל הראש בתנועה אחת רציפה למעל הראש, אסור קלין אנד ג'רק החזרה נחשבת כשהידיים מעל הראש בגוף ישר, התיישרות של האגן וברכיים עם המוט מעל הראש או קצת מאחוריו אוברהד סקוואט: מותר לידיים להתכופף כל עוד המוט נשאר מעל גובה הראש (אסור לגעת בראש) אפשר לעשות סקוואט סנאצ' בחזרה הראשונה מותר להרים לכתפיים ואז להמשיך למעל הראש סקוואט לכל דבר, לשבור מקביל ולהתיישר בסוף תנועה (להיזהר מלהשאיר את התחת אחורה) צ'סט טו באר: חייבים להתחיל בתלייה מלאה ( ידיים ישרות) חובה לגעת עם החזה במתח, מהבריח ומטה לא מספיק להגיע אל גובה המתח, חייבים לגעת סטריקט, קיפ או באטרפליי אפשרי בפול אפ: סנטר חייב לעבור בבירור מעל קו המתח

For Time 50 Burpee Box Jump Over  Completed as.. 3-3-4 min On - 1 min Off 20/15 cal On Each machine 16 Sync Alt DB Snatch  Max Sync Star Burpee Box Jump Overs Machines: Round 1 - Ski/Row Round 2 - Row/Echo Round 3 - Echo/ski

For Time 65 Star Burpee Box Jump Over  Completed as.. 3-3-3-4 min On - 1 min Off 20/15cal On Each machine 16 Sync Alt DB Snatch 22,5/15kg Max Star Burpee Box Jump Overs Machines: Ski Erg Rower Echo Bike Note:  The workout is completed in Team of 3, but you're allowed to have 1 subsitute resting during the intervals and you can change the athlete at every 1 min rest in the workout.

Amrap 14 min  Cash in :  All Athletes Complete 40/30 cal Echo Bike  Remaning Time Amrap 24 Sync KB Squats  24/16kg 12 Sync Burpees Over KB 24 Sync KB Lunges 12 Sync  Burpees Over KB

PART B (All 4 Athletes) Carry – 1 lap with 2 sandbags (1 x 20kg, 1 x 12.5kg) – all 4 move together Synchro Burpees Over Line – 100 reps (2 athletes working at a time, must be in sync) Partner Wall Balls – 100 reps total   • 50 reps (3kg)   • 50 reps (6kg) Full Lap Run – entire team runs together to the finish

AMRAP 8 45s on / 15s off  25 Single DB Box Step Ups (20")  50 Toes to Rings  max. Single Arm Devils Press  SC : 1x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

AMRAP 8 45s on / 15s off  25 Dual DB Box Step Ups (20")  50 Toes to Bar  max. Dual DB Devils Press  RX : 2x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

5 RFT 11/7 Pull ups 7 Burpee with Double Jump over bar  5 Thruster 50kg / 30kg TC: 10min

5 RFT 9 Thruster (50kg/30kg) 7 Burpee with Double Jump over bar  5/3 Bar Muscle Ups TC: 10min

EVENT 3 "Flat tire 4.0" 3 Rounds for reps AMRAP 2' Category 2 & Category 3 ahtletes work together Byu-in: (shared by both athletes) 10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max synchronized line facing Burpees Cash-out: (done by one athlete) 10/7 cal. Echo Bike --- AMRAP 2' RX Athlete Byu-in:  10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max line facing Burpees Cash-out:  10/7 cal. Echo Bike *Score is the total number of burpees accumulated by the team.

a. For time 100 Wallballs 75 Power Clean 40/30/20 50 Synchro Burpee Over Bar - all 3 tc 10 min Rest 1 min b. Amrap 8 min 10 Synchro Db Hang Squat Clean - 1x 22,5/15/10 10 Synchro Db Reverse Lunges 10 Synchro Db STOH -2 athletes synch in b workout

For Time: Each athlete Complete 15/12 cal Echo Bike 10 Burpee Box Jump Over 5 Wall Walk into 3-6-9-12-15-21 of: Handstand Push Ups Deadlift 110/82,5kg into Each athlete complete 5m Handstand Walk - 2,5m segment 10 Burpee Box Jump Over 15/12 cal Echo Bike Tc 20 min

8' AMRAP 8 WALL BALL 8 TOES TO BAR 8 BURPEE BOX JUMP OVER

8' AMRAP 8 WALL BALL 8 KNEE TO CHEST 8 BURPEE BOX JUMP OVER /BOX STEP OVER

8' AMRAP (baby steps) 28 WALL BALL 18 KNEE TO CHEST  8 BURPEE BOX JUMP OVER  8' AMRAP (lady steps) 28 WALL BALL 18 T2B 8 BURPEE BOX JUMP OVER 

4 rnds For Time 200m Row 10 Burpee 1 Obstacle Course 7 Handstand Push Up 1 Obstacle Course Intermediate: HSPU Elite: Strict HSPU

4rnds For Time: 250m Row 12 Burpees 1 Pyramid 12 DB Press

4rnds For Time: 250m Row 12 Burpees 4 Knee to Chest 12 KTB OHS

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @22,5KG / @15KG.

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @15KG/ @10KG.

3 BURPEE  3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @10KG/ @5KG.

AMRAP’6 8 Burpee Over Dumbbell 10 Dumbbell Thrusters* * 2x15/10 kg

WORKOUT 2 3MIN ON / 1MIN OFF X 4 ROUNDS 25M SYNCHRO SHUTTLE RUN 10 ALT DB HANG SNATCH (ATHLETE A) 25M SYNCHRO SHUTTLE RUN  10 ALT DB HANG SNATCH (ATHLETE B) IN THE REMAINING TIME: SYNCHRO BURPEE OVER WORM RX | 20 / 15KG SCALED | 15 / 10KG SCALING Scaled option = lighter dumbbell. CrossFit Open leaderboard standards apply, meaning any team using scaled weight will be ranked below all RX teams, irrespective of score. FILMING RULES Timer must be clearly visible in the video frame. Athletes are responsible for judging themselves. During shuttle runs, a three-point contact must be shown over the line on each length (excluding the final length of each 25m set). Athletes must ensure all reps meet movement and synchro standards. FLOOR PLAN - (SEE PHOTO) 1. Two lines, 5m apart (shuttle run distance). 2. Worm placed centered between the two lines. 3. Athlete A’s dumbbell BEHIND one line. 4. Athlete B’s dumbbell BEHIND the opposite line. WORKOUT FLOW Both athletes start on Athlete B’s dumbbell side on either side of the DB (see floor plan). 3, 2, 1, Go! 1. 25m Shuttle Run ( synchro ). 5 x 5m lengths . 2. Finish on Athlete A’s side. 3. 10 Alternating DB Hang Snatches – Athlete A ONLY. After final rep... 4. 25m Shuttle Run ( synchro ). 5 x 5m lengths. 5. Finish on Athlete B’s side. 6. 10 Alternating DB Hang Snatches – Athlete B ONLY. After final rep...  7. Move to the worm (A on one side, B on the other, facing same direction ). Perform max burpees over the worm for the remaining time. STANDARDS SHUTTLE RUNS - 3 point contact (two feet & 1 hand). Both feet must clearly cross the 5m line each length and your hand must touch the floor behind the line. You do not need to touch the floor with your hand on the final length.  ALT DB HANG SNATCH - Start from the hang ( you must perform a deadlift first ). Alternating each rep. Dumbbell must finish locked out overhead ( hips, knees, arm fully extended ). Opposite hand does not assist the lift. BURPEE OVER WORM - SYNCHRO = CHEST TO GROUND. Chest and thighs touch the floor. Jump or step over the worm. The rep finishes when the feet land on the floor after the jump.  PENALTIES 1-rep penalty for every rep not meeting synchro or movement standards.