CLASSIC FINAL EVENTS

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CLASSIC final individual workouts

individual event 1
“Enter the Dragon”

full workout descriptionEvent 1

For time
30 bar muscle ups
15 squat snatch 85/60 kg
45 toes to bar
30 clean & jerk 85/60 kg

TC 12 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens

individual event 2
“Fight Club”

full workout descriptionEvent 2

3 rounds 3 min on: 1 min off
21 handstand push-ups 
21 axle bar deadlifts 110/75 kg
max reps burpee box jump overs 24/20 inch

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Masters (all age groups)
Teens

individual event 3
“The Spy Who Loved Me”

full workout descriptionEvent 3

For time
60-50-40-30-20-10 calorie ski-erg
30-25-20-15-10-5 kettlebell snatch 32/24 kg

TC 21 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Masters (all age groups)
Teens

individual event 4
“Raging Bull”

full workout descriptionEvent 4

For time
50 burpees over the rower
1000/800m row

TC 8 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens

individual event 5
“Rad”

full workout descriptionEvent 5

For time
15-12-9-6 cal echo bike
20m sandbag carry 70/45 kg
6-9-12-15 sandbag squats 70/45 kg
20m sandbag carry 70/45 kg

TC 6 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens

individual event 6
“The Postman Always Rings Twice”

full workout descriptionEvent 6

For time
2 rounds
40 double unders
25 dumbbell front squats 

2 rounds
40 double unders
25 dumbbell shoulder to overhead

2 rounds
40 double unders
25 dumbbell thrusters

TC 11 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Individual
Scaled
Masters (all age groups)
Teens


CLASSIC final teams workouts

team event 1
“Apollo 13”

full workout descriptionEvent 1

For time
50 sync chest to bar pull-ups
40 worm squats
30-meter handstand walk

TC 8 minutes

See full workout description for scaling options.

This workout will be performed by:
Benelux Teams
Intermediate Teams

teams event 2
“Guardians of the Galaxy”

full workout descriptionEvent 2

2 rounds for time
45 handstand push-ups
15 squat snatch 85/60 kg
45 toes to bar
30 clean & jerk 85/60 kg
first round FF - second round MM

TC 16 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Teams
Intermediate Teams

team event 3
“Now You See Me”

full workout descriptionEvent 3

4 rounds for time
1000m ski
15 synchro kettlebell snatch 32/24 kg

TC 18 minutes

See full workout description for scaling options.

This workout will be performed by:
Benelux Teams
Intermediate Teams

teams event 4
“Fast & Furious”

full workout descriptionEvent 4

4 rounds for time - Relay
20 burpees over the rower
300m row

TC 10 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Teams
Intermediate Teams

team event 5
“Suicide Squad”

full workout descriptionEvent 5

For time
60 calorie echo bike
30 synchro sandbag to shoulder 70/45 kg
60 calorie echo bike

TC 7 minutes

See full workout description for scaling options.

This workout will be performed by:
RX Teams
Intermediate Teams

teams event 6
“Moneyball”

full workout descriptionEvent 6

For time
4 round relay individual
75 double unders
25 dumbbell thrusters 22,5/15 kg per hand

2 round relay in pairs
30 synchro dumbbell front squats 22,5/15 kg per hand
30 synchro dumbbell alternating shoulder to overhead 22,5/15 kg per hand

Into full team
30 synchro burpees

TC 12 minutes

This workout will be performed by:
Benelux Teams
Intermediate Teams


CLASSIC final ADAPTIVES workouts

Adaptives will perform 4 out of the 6 programmed events:
event 3, event 4, event 5 & event 6.

adaptive event 3
“The Spy Who Loved Me”

full workout descriptionEvent 3

UPPER EXTREMITY
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Snatch


LOWER EXTREMITY
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Hang Snatch


NEUROMUSCULAR
For Time
60-50-40-30-20-10 cal Ski Erg
30-25-20-15-10-5 KB Snatch


SEATED W/ Hip
For Time
50-40-30-20-10-5 cal Ski Erg
25-20-15-10-5-5 DB Lap Snatch

adaptive event 4
“Raging Bull”

full workout descriptionEvent 4

UPPER EXTREMITY
For Time
50 Burpees
1000/800m Row


LOWER EXTREMITY
For Time
50 Burpees
1000/800m Row


NEUROMUSCULAR
For Time
40 Burpees
750/500m Row


SEATED W/ Hip
For Time
50 Knee Burpees
750/500m Row

adaptive event 5
“Rad”

full workout descriptionEvent 5

UPPER EXTREMITY
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 Sand Bag Squats
20m Sandbag Carry


LOWER EXTREMITY
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 *Sand Bag Squats
20m Sandbag Carry


NEUROMUSCULAR
For Time
15-12-9-6 cal Echo Bike
20m Sandbag Carry
6-9-12-15 *Sand Bag Squats
20m Sandbag Carry


SEATED W/ Hip
For Time
10-8-6-4 cal Arms-Only Echo Bike
20m Wheelie
3-6-9-12 KB Side-to-Side Deadlifts
20m Wheelie

adaptive event 6
“The Postman Always Rings Twice”

full workout descriptionEvent 6

UPPER EXTREMITY
2 Rounds
40 Double unders
25 DB Front Squats

2 Rounds
40 Double unders
25 Shoulder to Overhead

2 Rounds
40 Double unders
25 DB Thrusters


LOWER EXTREMITY
2 Rounds
50 Single unders
25 DB DLs

2 Rounds
50 Single unders
25 Shoulder to Overhead

2 Rounds
50 Single unders
25 DB Thrusters


NEUROMUSCULAR
2 Rounds
50 Single unders
25 DB DLs

2 Rounds
50 Single unders
25 Shoulder to Overhead

2 Rounds
50 Single unders
25 DB Thrusters


SEATED W/ Hip
2 Rounds
80 Multi Rope Swings
20 DB DLs

2 Rounds
80 Multi Rope Swings
20 Shoulder to Overhead

2 Rounds
80 Multi Rope Swings
20 DB Swing Presses

CrossFit LLC is the registered owner of the CROSSFIT® mark, which is used under license.
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CrossFit LLC is the registered owner of the CROSSFIT® mark, which is used under license.