WOD Explorer

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50Kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60/40 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50/30 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50Kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40/25 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 25kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 20kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 15kg 12 facing burpees over line score is the worst 's round time rest the remaining time

15 min Time Cap Buy In 30 x 20m Synchro shuttle runs - M/F pair 20 x 20m Synchro kettlebell farmers carry - M/F pair 24/16kg 10 x 20m Synchro kettlebell goblet walking lunge - M/F pair 24/16kg Then in remaining time Rower unlocked - max distance row  Max synchro 20m kettlebell farmers carry lengths - M/F pair 24/16kg Score A = Row Distance Score B = Farmers carry lengths Workout Flow On go a M/F pair will will start running the synchro shuttle runs, the non-working pair must wait behind the start line. The shuttles are 20m out and 20m back. Out and back 40m = 2 reps. Teams can divide the work as they wish however they can only swap working athletes at the start end of the shuttle runs. When the 30 synchro shuttle runs are complete teams will move onto the 20 synchro kettlebell farmers carries, these will be complete in the same format as the shuttle runs. Male athletes must carry 2 x 24kg kettlebells and female athletes 2 x 16kg kettlebells. When the 20 synchro farmers carries are complete teams will move onto the 10 synchro kettlebell goblet walking lunges, these will be completed in the same format as the shuttle runs and farmers carries. Male athletes must carry 1 x 24kg kettlebell and female athletes 1 x 16kg kettlebell. When the synchro goblet walking lunges are complete the rower and the synchro farmers carries will be unlocked and teams will have the remainder of the 15 minutes to accumulate max distance on the rower and max reps of the synchro farmers carries in a M/F pair. Teams can divide this work and swap athletes as they wish. The workout has two scores, row distance and farmers carry lengths. Movement Standards Synchro shuttle runs - Must be completed by a M/F pair, both athletes must stay together and their feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Synchro farmers carry - Must be completed by a M/F pair, athletes must carry the kettlebells in a farmers position at their sides, athletes must stay together and both athletes feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg. Synchro walking lunge - Must be completed by a M/F pair, athletes must hold the kettlebell in a goblet position. Both athletes must stay together, athletes must lunge so that their knees touch the floor at the same time, this is the point of synchro, they must then stand tall so that their legs are straight and hips are open, stepping through is not permitted. Both athletes feet must touch the line at either end of the shuttle at the same time and athletes must stand the final lunge up fully. If athletes have different stride length it is their responsibility to adjust their stride so that they stay together. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg.

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 Masters Age Groups  Every 4 Minutes for 4 Rounds: 400 Meter Run Max Meters C2 BikeErg Time Cap = 16 Minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

400 m Lauf in abnehmenden Zeitfenstern RX & Intermediate Männer starten mit 2:10 Minuten RX & Intermediate Frauen starten mit 2:20 Minuten Das Zeitfenster reduziert sich pro Runde um 5 Sekunden, bis nur noch eine Person verbleibt oder alle Athleten eliminiert sind. Wenn zwei oder mehr Athleten in derselben Runde eliminiert werden, absolvieren sie einen Tie-Break: 70 m All-Out Sprint Wird nur eine Person eliminiert, ist kein Tie-Break erforderlich.

Event 1: For Time: 1k Row 3k Bike 2.4k Run No Time Cap ----------------------------- סטנדרטים: התנהלות: האימון מתנהל בצורה של סרט נע כשכל 10 דק' יוזנק מקצה לא יהיה שיפוט במקצה הזה לא יהיה טיים קאפ למקצה חתירה: אימון מתחיל בישיבה אפשר לתכנת מסך, לא חייבים לא קמים מהכסא עד שהמסך מראה את המרחק המלא אופניים: בסיום החתירה עוברים לאופניים שיהיו לידכם לא בטוח שיהיה אפשר לסדר את האופניים לפני תחילת המקצה לא קמים מהכסא עד שהמרחק לא מופיע על המסך ריצה: לאחר סיום האופניים יוצאים מהדלת הראשית אל תחילת הריצה רצים לכיוון הקניון, עד שמגיעים לפס האטה הראשון (יהיה קונוס) עוקפים את הקונוס חוזרים חזרה אל המועדון עד שמגיעים לקונוס שמחוץ לכניסה הריצה תהיה 3 פעמים הלוך חזור של המסלול הזה אחרי החזור השלישי, נכנסים אל המועדון לקביעת הזמן

S1/S2 Bike Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Dumbbell Snatch – 50 reps (5kg) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Row Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Box Overs – 50 reps (20” box) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Ski Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 waits on S2 to finish ski and then all 4 run together) S3/S4 Bike Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Dumbbell Snatch – 50 reps (8kg) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Row Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Box Overs – 50 reps (20” box) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Ski Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 waits on S4 to finish ski and then all 4 run together) S5/S6 Bike Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Dumbbell Snatch – 50 reps (10kg) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Row Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Box Overs – 50 reps (24” box) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Ski Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 waits on S6 to finish ski and then all 4 run together)

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

4 RFT 20 Wall Balls (9kg) 15 cal row 10 Box Jump over* (24") TC: 12 min  *step Down Flow und Standards:  Deutsch : Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.

4 RFT 20 Wall Balls (6kg) 12 cal row 10 Box Jump over* (20") TC: 12 min  *step Down Flow und Standards:  Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.

4 RFT 25 Wall Balls (9kg) 20 cal row 15 Box Jump over* (24") TC: 12 min  *step Down Flow und Standards:  Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.

4 RFT 25 Wall Balls (6kg) 15 cal row 15 Box Jump over* (20") TC: 12 min  *step Down Flow und Standards:  Deutsch: Zu Beginn des Workouts stehen die Athlet:innen auf ihrer jeweiligen Startmatte. Mit dem Startsignal „3, 2, 1, Go“ begeben sie sich zu ihrem Medizinball und absolvieren die vorgegebene Anzahl an Wall Balls. Die Bewegung beginnt mit dem Ball am Boden. Die Athlet:innen müssen in eine tiefe Kniebeuge gehen, bei der die Hüfte unter Kniehöhe liegt. Der Ball muss anschließend so geworfen werden, dass seine Mitte das Target klar übertrifft und es berührt. Im Anschluss steigen die Athlet:innen auf den Ruderergometer und absolvieren die definierte Anzahl an Kalorien. Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Die Athlet:innen bleiben auf dem Rudergerät, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden. Anschließend folgen die Box Jump Overs. Ein beidbeiniger Absprung ist verpflichtend, ebenso wie das gleichzeitige Aufsetzen beider Füße auf der Oberseite der Box. Ein vollständiges Aufrichten ist nicht erforderlich. Das Heruntersteigen (Step Down) von der Box ist Pflicht – ein Abspringen ist nicht erlaubt. Nach insgesamt vier Runden endet das Workout wieder auf der Startmatte. English At the start of the workout, athletes stand on their designated start mats. At the call of “3, 2, 1, Go,” they run to their medicine balls and perform the prescribed number of Wall Balls. The movement begins with the ball on the ground. Athletes must squat below parallel, with the hips passing below knee level. The ball must be thrown so that its center clearly passes the target mark and makes contact with it. Next, athletes move to their rowers and complete the assigned number of calories. Displays must be reset to zero by the athletes before starting. They remain on the rower until the full calorie count is reached. Handles must be properly docked after finishing. Then, athletes proceed to their Box Jump Overs. A two-foot takeoff is mandatory, and both feet must land simultaneously on top of the box. There is no need to stand up fully. Athletes must step down from the box—jumping down is not allowed. After completing four total rounds, the workout concludes back on the start mat.

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.

EVENT 4 "Running Grace" For time (cap: 20') Category 3 Athlete 4 Rounds 5 Clean & Jerks @40/25 3x10m Shuttle Runs THEN Category 2 Athlete 4 Rounds 5 Clean & Jerks @55/35 4x10m Shuttle Runs THEN RX Athlete 4 Rounds 5 Clean & Jerks @70/45 4x10m Shuttle Runs

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.

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min