WOD Explorer

Modus : "Synchron" Gewichte :   Male Rx: 70 Kg Female Rx: 50 Kg Male Scaled: 50 kg Female Scaled: 35 Kg    Ablauf Rx : 3 Runden 10 synchro Pistols 10 synchro Box jump over 10 synchro TTB Into  60 synchro Deadlift (70/50) 40 synchro Hang Power Clean (70/50) 20 synchro Front Squats (70/50) Ablauf Scaled : 3 Runden 10 synchro Air Squats 10 synchro Box jump over 10 synchro hanging leg raises Into 60 synchro Deadlift (50/35) 40 synchro Hang Power Clean (50/35) 20 synchro Front Squats (50/35) Score Wiederholungen / Zeit Workout Flow  Rx : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Pistols, 10 synchro Box jump over und 10 synchro TTB. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren. Scaled : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ starten beide Athelten mit drei Runden bestehend aus: 10 synchro Air Squats, 10 synchro Box jump over und 10 synchro hanging leg raises. Direkt danach absolvieren beide Athleten synchron 60 Deadlifts, 40 Hang Power Clean und 20 Front Squats. Ziel des Workouts ist es, innerhalb des 15 Minuten Time Caps das Workout so schnell wie möglich zu absolvieren.

Modus : "Split as needed" Workout : For time (Time cap: 7:30 min) Gewichte : Male Rx : 100kg/ 80 Kg/ 60kg  Female Rx : 70kg/ 60kg/ 40 Kg Male Scaled : 80kg/ 60kg/ 50 kg Female Scaled: 50kg/ 40kg/ 35 Kg Ablauf: Part A: 3:00 Min Part B: 2:30 Min Part C: 2:00 Min Ablauf Rx : Buy-in: 50 DU Part A : 15 Deadlifts (100/70) 12 Wall walks 9 Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Clean (80/60) 9 HSPU 6 C2B Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (60/40) 7 Strict HSPU 5 Bar Muscle Up Ablauf Scaled: Buy-in: 100 SU Part A : 15 Deadlifts (80/50) 12 Wall walks scaled 9 Jumping Pull ups Only if team has successfully completed at least one round, they can advance to part B; tie break  Part B : 12 Hang Power Cleans (60/40) 9 Elevated HSPU 6 Pull-ups Only if team has successfully completed at least one round, they can advance to part C; tie break  Part C : 9 Shoulder to Overhead (50/35) 7 HSPU 5 Strict Pull-ups Score : Zeit / Wiederholungen Workout Flow Rx: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 50 Double Under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (100/70), 12 Wall walks und 9 Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (80/60), 9 Handstand Push-ups (HSPU) und 6 C2B Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (60/40), 7 Strict HSPU und 5 Bar Muscle Up absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Workout Flow Scaled: Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO“ startet das erste von drei Zeitfenstern mit drei Minuten. Athlet A beginnt mit dem Buy-in von 100 Single under. Jede Übung des Workouts kann unter Athlet A und B frei aufgeteilt werden. Für einen Wechsel muss ein Abklatschen auf der Startfläche erfolgen. Nach dem Buy-in müssen vor Ablauf der 3 Minuten 15 Deadlifts (80/50), 12 Wall walks scaled und 9 Jumping Pull ups absolviert wurden sein. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das zweite Zeitfenster mit 2 min und 30 Sekunden, in welchem 12 Hang Power Clean (60/40), 9 elevated Handstand Push-ups (HSPU) und 6 Pull-ups absolviert werden müssen. Erfolgte die letzte Wiederholung innerhalb des Zeitfensters, so startet direkt das dritte Zeitfenster mit 2 min, in welchem 9 Shoulder to Overhead (50/35), 7 HSPU und 5 Strict Pull ups absolviert werden müssen. Sollten die Übungen nicht innerhalb ihres jeweiligen Zeitfensters absolviert werden können, so ist das Workout zu diesem Zeitpunkt beendet und es wird ein tie break notiert. Movement Standards : Double Under Set up: - Das Seil liegt auf dem Boden Ausführung: - Das Seil muss in einer Bewegung zweimal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nachdem das Seil unter den Füßen zweimal durchgeschwungen wurde, müssen beide Füße gleichzeitig vor dem nächsten (dritten) Durchschwung den Boden berührt haben Single Under  Set up : - Das Seil liegt auf dem Boden Ausführung : - Das Seil muss in einer Bewegung einmal unter den Füßen - durchgeschwungen werden - Beide Füße müssen gleichzeitig vom Boden abheben Endposition : - Nach einem Durchschwung müssen beide Füße gleichzeitig vor dem nächsten Durchschwung den Boden berührt haben Deadlift Set up : - Stange liegt auf dem Boden. Ausführung : - Die Stange wird in einer fließenden Bewegung nach oben gebracht. - Die Arme und Hände sind dabei außerhalb der Beine (Kein Sumo-DL). Endposition : - Aufrechter Stand - Volle Hüft-, Knie-, Arm- und Schulterstreckung Wall Walks Set up : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Ausführung : - der Athlet hebt sich aus der Bauchlage am Boden in den Handstand an der Wand, stützt dabei die Füße an der Wand ab, führt die Hände zur Wandlinie und anschließend geht er mit den Händen wieder zurück in die Ausgangsposition. - beide Füße müssen an der Wand stehen und die Knie vom Boden abgehoben sein, bevor eine Hand den Startbereich verlassen kann - beide Hände müssen gelichzeitig mit der Wandlinie in Kontakt sein - Die Füße dürfen nicht breiter sein als die Hände, bevor die Hände die Wandlinie wieder verlassen - beide Hände müssen in den Startbereich zurückkehren, bevor sich die Füße von der Wand lösen können Endposition : - flach auf dem Boden liegend, nicht gewölbt. - Auf der Handinnenseite ruhend. - Die Hände befinden sich im markierten Startbereich - Brustkorb und Zehen berühren den Boden. - Bein-, Knie-, Gesichts- oder sonstiger Körperteilkontakt ist erlaubt, aber nicht erforderlich. Scaled: Die Ausführung erfolgt bis zur entsprechenden Wandlinie für die Scaled Variante Pull ups Set up: - Senkrechtes Hängen an einer Stange mit beiden Händen. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung : - Der Athlet hängt an einer Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition : - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange. Jumping Pull ups Set up: - Die Stange darf nicht weniger als 15cm vom Kopf des Athleten entfernt sein. - Um die Höhe anzupassen, dürfen Plates genutzt werden. - Volle Streckung der Ellenbogen. - Der Schulterwinkel ist offen - Hüften vollständig gestreckt. Ausführung: - Der Athlet hängt an einer horizontalen Stange und zieht sich hoch, bis das Kinn über der Stange ist. - Während der Bewegung dürfen nur Hände und Brust oder darüber etwas berühren. Endposition: - Die untere Ebene des Kinns durchbricht die oberste horizontale Ebene der Stange.

15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg  2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.

Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.

All Age Groups 15-12-9 Repetitions of: Deadlifts Box Jump Over Time Cap = 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

RX 50 Double Unders 20 Deadlifts 10 Dual DB Overhead ReverseLunge 50 Double Unders 20 Cleans 10 Dual DB Overhead ReverseLunge 50 Double Unders 20 Snatches 10 Dual DB Overhead ReverseLunge Men:110/90/70kg barbell 2x22.5kg DBs Women: 80/60/45kg barbell 2x15kg DBs Intermediate 40 Double Unders 20 Deadlifts 10 Dual DB Overhead ReverseLunge 40 Double Unders 20 Cleans 10 Dual DB Overhead ReverseLunge 40 Double Unders 20 Snatches 10 Dual DB Overhead ReverseLunge Men: 90/70/50kg barbell 2x15kg DBs Women: 70/50/35kg barbell 2x10kg DBs

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

7 MIN AMRAP max. Reps Wall Balls (9/6kg) EMOM 5 Deadlift RX: 100 / 70 kg SC: 80 / 60 kg

Find a heavy weight for the following Complex:  1 Deadlift 1 Touch and Go Power Clean  2 Front Squats 1 Hang Squat Clean 3 Attempts every 2:00  Flow und Standards: Deutsch Im zweiten Workout steht die Maximalkraft im Fokus. Alle Athlet:innen haben dreimal jeweils 2:00 Minuten, um ein möglichst hohes Gewicht im vorgegebenen Barbell Complex zu bewältigen. Innerhalb jeder 2-Minuten-Zeitspanne darf der Complex nur mit einem festgelegten Gewicht ausgeführt werden – jedoch sind mehrere Versuche mit diesem Gewicht erlaubt. Insgesamt können bis zu drei Versuche gewertet werden. Das schwerste erfolgreich absolvierte Gewicht zählt für den Score. Wichtig: Der gesamte Complex muss unbroken ausgeführt werden. Das bedeutet, die Langhantel darf während der Ausführung nicht abgesetzt oder losgelassen werden. Ablauf des Complexes: Deadlift: Volle Streckung von Hüfte und Beinen am oberen Punkt. Power Clean: Touch and Go – die Hantel darf den Boden nur kurz berühren, kein Ablegen. Kein Squat Clean erlaubt. Front Squat: Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Squat Clean: Start aus der Hang-Position (oberhalb des Knies). Die Bewegung muss als fließender Squat Clean ausgeführt werden (kein Power Clean + Front Squat). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Wichtig: Wird eine Bewegung innerhalb des Complexes nicht erfolgreich abgeschlossen, muss der gesamte Versuch von vorn begonnen werden. Ausnahme: Beim Front Squat darf eine unzureichende Tiefe wiederholt werden, ohne den kompletten Versuch neu zu starten. English The second workout is a strength test, where each athlete has three separate 2:00-minute windows to lift the heaviest possible weight in the specified barbell complex. Within each 2-minute window, athletes must choose one weight per attempt, but may make multiple tries with that weight. Up to three attempts can be scored, with the heaviest successful lift counting as the final score. Key rule: the complex must be performed unbroken. The barbell may not be dropped or released at any point during the sequence. Complex sequence: Deadlift: Full extension of hips and knees at the top. Power Clean: Touch and Go only – minimal contact with the ground, no resetting. No squat cleans allowed. Front Squat: Bar rests on the shoulders; hips must pass below the knees; full hip extension required at the top. Hang Squat Clean: Must start from the hang position (above the knee) and be executed as one fluid squat clean. Power clean + front squat combination is not allowed. Final position must show full hip extension and elbows in front of the bar. Important: If any part of the complex fails, the entire sequence must be restarted from the beginning. Exception: Incomplete squat depth in the front squat may be repeated without starting over.

5 min each to establish A. Establish a 1 RM Deadlift B. Establish a 1 RM Clean + Front Squat + Jerk C. Establish a 1 RM Bench Press Boys Weights will count x 0,75 100kg deadlift = 75kg on the score board A-b-c is 3 diffrent wokouts, choose teammate wisley

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

B.I. 15 CH2B then 9-6-3-6-9 Box jump over 60cm DB Hang Squat Clean 1x22,5 kg  Deadlift 65kg

B.I.: 15 pull-up then For Time: 10-8-6-4 KTB deadlift 2x20kg DB Clean 2x15kg Roll up over 2x 20kg Plate

FOR TIME  20-16-12 Sumo Deadlift High Pull* Box Step Up With Kettlebell Box Jump Over (step down)** * 16/12 kg ** 50 cm

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.

3 RFT 10 shuttle run - divide 15 KB deadlift sync 10 Burpee to.bumper sync Buy out- 10 wall walks - divide

4x 2:00 Min Work / 1:00 REST  12 Deadlift  9 Hang Power Clean  6 Front Squat  In remaining time of 2:00 Min max. Reps of: Chest to Bar Pullups Weights: 60/40kg  Score: All Reps Barbell + Pullups Please review all Standards in our description Video. 

4x 2:00 Min Work / 1:00 REST  12 Deadlift  9 Hang Power Clean  6 Front Squat  In remaining time of 2:00 Min max. Reps of: Kipping Pullups Weights: 50/35kg  Score: All Reps Barbell + Pullups Please review all Standards in our description Video. 

Team Series Week 3:  Part A 0-10 min  45 Thruster Veteran:40/30; Rookie: 30/25 60 Barfacing Burpees  Split as you want  Part B  12-20 min  8 Rounds for time YGIG each Round  5 Deadlifts Veteran 100/70 Rookie 70/50 kg  7/5 cal Echo Bike  This Workout has 2 Scores.

6 Double crossovers/ single crossovers/10 DU 6 pistol squat Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

7 rounds 9 Deadlift 85kg/55kg 6 Bar facing burpees 3 Shoulder 2 Overhead Time Cap: 9 Minutes

20 Deadlift  10 Burpess over Bar 15/12 cal Bike RX: 80/65 kg SC: 70/55 kg Beide Partner stehen hinter der Startlinie. Das Workout startet 3.2.1. Go Partner A macht 20 Deadlifts, 10 Burpees over Bar und 15/12 cal Bike. Er läuft zu Partner B der hinter der Startlinie wartet, klatscht ab und Partner B absolwiert das Workout.

Marbella Championship 2026 Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST. **En Castellano Abajo  **English: Elite/RX Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. Intermediate Male/Female  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Then directly, 5’ to find 1 Heavy Complex : 1 Clean + 2 STOH. The total time is 13’. **Castellano: Elite/RX Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂100/♀70kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Intermedio Masculino/Femenino AMRAP 8’: Escalera ascendete 3-6-9-12-15-18-21 etc… Deadlift (♂80/♀55kg) Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Directamente después, 5’ para encontrar 1 Complejo pesado : 1 Clean + 2 STOH. Tiempo total: 13’. Workout Flow: **English: Athletes will begin in front of their barbell. On 3-2-1 GO athletes will begin with 3 Deadlift, then complete 3 Wall Ball Shot, go back to the Deadlift for 6 reps... Continue the sequence of Deadlift and Wall Ball shot for 8 minutes. Your score will be the total number of reps completed in 8 minutes.  Directly after 8 minutes, the athlete will make their way towards the barbell and start to find 1 Heavy Complex of : 1 Clean + 2 STOH in 5 minutes.  Athletes can have a second barbell, and receive help to load the barbell. Clips are mandatory. **Castellano: Los atletas comenzarán al lado de su barra. Al sonar 3-2-1 GO, los atletas comenzarán con: 3 Deadlift, después 3 Wall Ball Shot, después vuelve al Deadlift para 6 repeticiones etc… Los atletas continuarán la secuencia de Deadlift and Wall Ball Shot durante 8 minutos en formato AMRAP. La puntuación será el número total de repeticiones completadas en 8 minutos. Directamente después de los 8 minutos, el atleta se dirigirá a la barra y dispondrá de 5 minutos para encontrar 1 Complejo Pesado de : 1 Clean + 2 STOH. Notas importantes: Se permite el uso de una segunda barra, recibir ayuda para cargar los discos, los cierres son obligatorios. Score / Puntuación: **English: The first score for this workout is the total of reps completed in the required time.  The second score for this workout is the weight of the heaviest complex completed. **Castellano: La primera puntuación de este workout será el total de repeticiones completadas dentro del tiempo establecido. La segunda puntuación de este workout será el peso del complejo más pesado levantado. Movement Standards / Estándares de movimiento:   **English: Deadlift The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.  The rep is credited when hips and knees reach full extension, head and shoulders are behind the bar when viewed from the side. Deliberately bouncing the bar is not allowed. Wall Ball Shot In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target/line clearly above the specific height. If the ball hits low or does not hit the target, it is a “no rep.”  If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. Clean  The rep starts with the bar on the ground.  Power, squat, and split cleans are permitted. Hang cleans are NOT permitted.  The athlete needs to reach full extension of the hips and legs in the receiving position of the clean to validate it. (For this complex, athlete can go straight into the STOH) STOH Any style of overhead lift is acceptable (strict press, push press, or jerk).  The rep is counted when the athlete’s hips, knees, and arms are extended and the feet are in line.  The barbell must be over the middle of the athlete’s body, or slightly behind, when viewed from profile.  The athlete may not lower the barbell until they reach the finish position.  The barbell must first be lifted to the shoulders, then locked out overhead. Barbell needs to be dropped in front of the body, in other cases the last reps will not count. **Castellano: Deadlift La barra comienza en el suelo (con ambos discos tocando el suelo). Las manos deben estar situadas más allá de las rodillas. No se permiten los levantamientos de peso muerto estilo sumo. Se permite cualquier tipo de agarre. La repetición se cuenta cuando las caderas y las rodillas alcanzan la extensión completa, y la cabeza y los hombros quedan detrás de la barra al observar desde un lado. No está permitido hacer rebotar deliberadamente la barra. Wall Ball Shot En el Wall Ball Shot, la pelota debe pasar desde la posición de sentadilla, con el pliegue de la cadera por debajo de la rodilla, y lanzarse para alcanzar el objetivo especificado. La repetición se cuenta cuando el centro de la pelota golpea la diana/línea claramente por encima de la altura especificada. Si la pelota golpea por debajo o no alcanza el objetivo, se considera «no válido». Si la pelota cae al suelo desde arriba, no se puede atrapar tras el rebote para comenzar la siguiente repetición. La pelota debe quedar en el suelo antes de recogerla para la siguiente repetición. STOH Se admite cualquier estilo de levantamiento por encima de la cabeza (press estricto, push press o jerk).  La repetición se cuenta cuando las caderas, las rodillas y los brazos del atleta están extendidos y los pies alineados.  La barra debe situarse sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil.  El atleta no puede bajar la barra hasta alcanzar la posición final.  La barra debe levantarse primero hasta los hombros y, a continuación, bloquearse por encima de la cabeza. La barra debe dejarse caer delante del cuerpo; de lo contrario, las últimas repeticiones no se contabilizarán. Clean La repetición comienza con la barra en el suelo. Power Clean, Squat Clean and Split Clean estan permitidos.- No se permite el Hang Clean. Para que la repetición sea válida, el atleta debe alcanzar la extensión completa de caderas y piernas en la recepción del clean (Para este complejo, el atleta puede ir directamente en el STOH) Possible No Reps / Posible No Reps: **English: Deadlift ❌The barbell is not starting on the ground (both plates are not touching the ground). ❌Hands are inside the knees, sumo position.  ❌Hips and knees don’t reach full extension. ❌Head and shoulders are not behind the bar when viewed from the side. ❌Deliberately bouncing the bar. Wall Ball Shot ❌The medicine ball is not taken from the bottom of a squat (hip crease below the knee). ❌The centre of the ball is not hitting the target/line clearly above the specific height. ❌If the ball drops to the ground from the top, the ball cannot be caught off the bounce to begin the next rep (The ball must settle on the ground before being picked up for the next rep). Clean  ❌The rep is not starting with the bar on the ground. ❌Doing a Hang cleans. STOH ❌The athlete’s hips, knees, and arms are not extended and the feet are not in line.  ❌The barbell is not over the middle of the athlete’s body, or slightly behind, when viewed from profile.  ❌The athlete lowers the barbell before they reach the finish position.  ❌The barbell is not lifted to the shoulders, and not locked out overhead. ❌Barbell is dropped behind the body. **Castellano: Deadlift ❌La barra no comienza en el suelo (ambos discos no están tocando el suelo). ❌Las manos están dentro de las rodillas, en posición sumo. ❌Las caderas y las rodillas no alcanzan la extensión completa. ❌La cabeza y los hombros no están detrás de la barra cuando se observa de perfil. ❌Rebotar deliberadamente la barra. Wall Ball Shot ❌La pelota no se toma abajo de la sentadilla (la cadera por debajo de la rodilla). ❌El centro de la pelota no golpea claramente el objetivo/línea por encima de la altura especificada. ❌Si la pelota cae al suelo desde arriba, no puede atraparse en el rebote para iniciar la siguiente repetición (debe colocarse al suelo antes de recogerlo). Clean ❌La repetición no comienza con la barra en el suelo. ❌Realizar hang cleans. STOH (Shoulder to Overhead) ❌Las caderas, rodillas y brazos del atleta no están completamente extendidos y los pies no están alineados. ❌La barra no está sobre el centro del cuerpo del atleta, o ligeramente por detrás, vista de perfil. ❌El atleta baja la barra antes de alcanzar la posición final. ❌La barra no se lleva a los hombros ni se bloquea por encima de la cabeza. ❌La barra se deja caer detrás del cuerpo. How to setup and filming recommendations / Recomendaciones para la grabación: **English: How to Set Up & Filming Recommendations   Recommended App for Recording We recommend using WODProof to record your workout with a built-in timer. WODProof is available for iOS and Android devices.   Filming Requirements No background music that could result in YouTube copyright blocks . Film all necessary equipment: Barbell (weight verification). Medicine Ball (weight verification). Target (Height verification). The timer must be visible and counting up throughout the entire workout. Athletes must record the total elapsed time of the workout. Videos must be uncut and unedited to accurately display performance. Ensure that all movements are clearly visible and meet movement standards. Videos recorded with a fisheye lens or similar distortion effects may be rejected. Camera angle: 45-degree angle for all movements. Athletes must face the camera during all barbell movements. The athlete must remain visible during the all workout. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación   Aplicación Recomendada para Grabar Recomendamos usar WODProof para grabar el entrenamiento con un temporizador integrado. WODProof está disponible para iOS y Android .   Requisitos de Grabación No usar música de fondo que pueda provocar bloqueos por derechos de autor en YouTube . Filmar todo el equipo necesario: Barra Olimpica (verificación de peso). Pelota (verificación de peso). Diana (verificación de la altura). El temporizador debe estar visible y contar en ascendente durante todo el entrenamiento. Los atletas deben grabar el tiempo total transcurrido del entrenamiento. Los vídeos deben ser sin cortes ni ediciones para reflejar fielmente el rendimiento. Asegurar que todos los movimientos sean claramente visibles y cumplan con los estándares. Los vídeos grabados con un objetivo ojo de pez o efectos de distorsión pueden ser rechazados. Ángulo de la cámara: Ángulo de 45 grados para todos los movimientos. Los atletas deben mirar hacia la cámara en todos los movimientos de barra olímpica. El atleta debe permanecer visible durante el WOD. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations: **English: Barbell in perpendicular to the target (♂3.05/♀2.75m). **Castellano: La barra debe estar colocada en perpendicular a la diana (♂3.05/♀2.75m). MC26 Online Qualifier WOD2 SCORE CARD Round (Rep) Deadlift Wall Ball Shot 1 (3) 3 6 2 (6) 12 18 3 (9) 27 36 4 (12) 48 60 5 (15) 75 90 6 (18) 108 126 7 (21) 147 168 8 (24) 192 216 Elite / RX INTER                                  AMRAP 8’: Ascending Ladder  3-6-9-12-15-18-21-24 etc… Deadlift Wall Ball Shot (♂9/♀6kg) (♂3.05/♀2.75m) Elite / Rx : ♂100/♀70 kg Inter : ♂80/♀55 kg Reps:................. B) Attempts 1 kg Attempts 2 kg Attempts 3 kg Attempts 4 kg Attempts 5 kg Attempts 6 kg Then directly, 5’ to find 1 Heavy Complex :  1 Clean + 2 STOH. The total time is 13’. Submission deadline: 30/05/2024 23:00 (CEST) Athlete’s name and signature:.................... Judge’s name and signature : …………………

On a 13:00 clock PART A FOR TIME (cap 7') 21 Pull-ups 21 Deadlifts @80 15 C2B Pull-ups 15 Hang Power Cleans 9 Bar Muscle-ups 9 STOH ADVANCED @70 SCALED @60 At 7:00 - 13:00 Part B For load (3 attempts) 3 TnG Cleans

"Down and Up" is: For weight: From 0-6 minutes Athlete A 1 rep max front squat From 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts

Athletes 3 & 4 Station B (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Athletes must complete their assigned reps before switching. Only one athlete works at a time. Upon completion, rest for the remainder of the 11-minute cap. Rest as needed until the start of Part Two. The team switches PAIRS between stations (athletes who rowed now move to barbell, and vice versa).

“Same Same But Different” For Time:
Athletes 1&2
45 Partner Deadlifts 115kg  45 Synchro Bar Facing Burpees

Athletes 3&4
21-15-9 Partner Deadlifts 115kg Synchro Bar Facing Burpees - Partner Deadlift = One barbell Unevenly Loaded - 15min Cap

EVENT 3: “Devils dance” AMRAP 12 24 DU 6 deadlift (125/83) 24 DU 6m HSW 2 rope climb 6m HSW