WOD Explorer

3 Rounds 300m Synchro Row 16 Synchro DB Snatch 16 Synchro DB Step Over (tie break time) Into 3 Rounds 300m Synchro Row 10 Synchro Devils Press 15/10

I G Y G 10 Shuttle Runs 15 Power Snatch 42.5/30  20 TTB

30 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 10 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

40 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 15 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

I G Y G 10 shuttle runs 15 power snatch 40/30 20 ttb

HEVAY SNATCH:

15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. 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 required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.

All Age Groups 21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats *Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat Time Cap = 10 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

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 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.

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)

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.

4 ROUND  FOR TIME  10 HANG DB SNATCH 8 GOBLET SQUAT 6 ALT. REVERSE LUNGE  4 DB CLUSTERS 30 DOUBLE UNDER  cap:9  2' REST  2' MAX KCAL ROW 

3 rnds For Time 6 Bar Muscle Up 10 Hang power Snatch 30 kg 30 Wall Ball 6 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.

Final Event – Green Beach Top 6 For Time  5 – 4 – 3 Reps of Full Rounds: Barbell Weightlifting Burpee Over The Bar Muscle-Ups (Women: 3 – 2 – 1) Athlete Assignments: Athlete A Snatch Athlete B Overhead Squat Athlete C Front Squat Barbell Weight: 50 / 35 kg Scaled Version: Chest to Bar Pull-Ups 10 – 8 – 6 (Women: 6 – 4 – 2) Pull-Ups 12 – 10 – 8 (Women: 8 – 6 – 4) מקצה הגמר  – Team Final פורמט: שלשות | 3 סבבים | עבודה בתור מבנה כללי • המקצה מורכב מ־ 3 סבבים מלאים. • בכל סבב: o כל אחד משלושת חברי הקבוצה נכנס בתורו. o בכל רגע נתון עובד מתחרה אחד בלבד. • כל מתחרה שמגיע לתורו מבצע סיבוב מלא של  5–4–3 חזרות מכל התרגילים שהוקצו לו. זרימת הביצוע מתחרה 1 • Barbell Weightlifting: o Front Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום כל הרצף (5→4→3) – מתחרה 2 נכנס. מתחרה 2 • Barbell Weightlifting: o Overhead Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום – מתחרה 3 נכנס. מתחרה 3 • Barbell Weightlifting: o Snatch – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 בחירת תפקידים • הקבוצה רשאית לבחור מראש: o מי מבצע Front Squat o מי מבצע Overhead Squat o מי מבצע Snatch • הבחירה נעשית לפני תחילת המקצה ואינה ניתנת לשינוי.  Scaled – גימנסטיקס בלבד הסקייל חל רק על תרגילי הגימנסטיקס. אופציה 1 – Chest to Bar • גברים: 10 / 8 / 6 • נשים: 6 / 4 / 2 אופציה 2 – Pull-Ups  • גברים: 12 / 10 / 8 • נשים: 8 / 6 / 4 • ❗ יש להצהיר מראש על בחירת הסקייל • אין מעבר בין אופציות במהלך המקצה

2´ON/1´OFF/2´ON/1´OFF/3´ON -10 Cal Row/Echo bike (each) -10 Synchro toes to bar -Max Hang Snatch @40/30 Kg Hasta completar 75 reps

For time 100 mts 2 DB farmer carry @2x22,5/15 Kg 80 A jumps 60 Synchro DB snatch 40 Burpees box jump over 20 Synchro one arm devil press Cap 10’

15 Box jumps sync @24/20 2 Rounds 10 DB hang snatch alt. @22.5/15 (Atleta A) 10 C2B (Atleta A) 10 DB hang snatch alt. @22.5/15 (Atleta B) 15 C2B (Atleta B) 15 Box Jumps Sync @30/24 2 Rounds 30 DB hang Snatch sync @22.5/15 15 BMU

For Time (TC 10:00)  6 Shuttle Run (2x 7.5m)  30 Box Jump (20/24“)  6 Shuttle Run (2x 7.5m)  30 alt. DB Snatch 6 Shuttle Run (2x 7.5m)  30 DB Thruster (Change every 5)  6 Shuttle Run (2x 7.5m)  20 Alt. Single Arm Devils Press  Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video. 

Snatch max untill miss, and then Clean and jerk max. Score is SUM( Total) best lift of snatch and best lift clean and jerk 40 sec lift/30 sec transition Vyr: 40-50-60kg Mot: 35-40-45kg TC - 4 min

4 Burpee shuttle run (10 + 10 m) 4 Clean and jerk 4 DB snatch 2 Muscle up/ 4 C2B pull up/pull ups 4 Toes to bar 4 sHSPU/ kHSPU/wall walks 8 wall balls TC - 4 min

24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B 24m OH WALKING LUNGES 20 DB SNATCH 20 MUSCLE UP

24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B