The London Box Battles Round 1: Workouts
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The first round of The London Box Battles has dawned, and many of our London based boxes are readying their army. The first battle will commence on the weekend of April 5/6th 2014 and be hosted at numerous boxes across London.
The London Box Battles aims to encourages athletes of all abilities and fitness levels to take part. Our goal is to promote a friendly competition that brings together a community of like minded people. By publishing the workouts ahead of time the competitors will be prepared for battle (i.e have time to practice)
The First Battle Format
Round 1 of the London Box Battles will see teams of 2 same sex athletes work together to accomplish three workouts of the day.
Group-A will consist of the best athletes from each box who are training for competition
Group-B are the general athletes from each box who are new to the sport, or training for enjoyment, health and fitness
Group-C are the athletes at each box who have been training from less than 12months.
The Workouts Of the Day
WOD #1
| Group A | Group B | Group C |
| 8min total time for both athletes to establish: 3RM Deadlift 3RM Strict OHP **One empty bar will start in the rack. Athletes may choose what order to complete the exercises in. All reps must be touch and go (<1sec between eccentric and concentric phase) Final score is the combined total of both athletes.
Equipment: 1 Barbell, Weights, 1 Rack |
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WOD #2
| Group A | Group B | Group C |
| 10min AMRAP: 10 Clean 70/50kg 20 T2B 30 Over the bar burpees *Teams of 2 to work through reps together. As long as the number of reps are completed in the correct order, it doesn’t matter who does what.After completing 10 cleans they move onto 20 TTB Equipment: 1 Barbell, Weights, 1 Pull-up station |
10min AMRAP: 10 Clean 60/40kg 20 K2E 30 Over the bar burpees |
10min AMRAP: 10 Clean 50/30kg 20 Hanging Knee Raises (knees above hip line) 30 Over the bar burpees |
WOD #3
| Group A | Group B | Group C |
| 3 rounds for time of: 50 Partner wall ball 9/7kg (10ft/9ft)* 50 American KBS 32/24kg * Partner wall ball: P1 throws ball at target and P2 catches. P2 then hits target an P1 catches. Every target hit is and ball caught is 1 rep. Equipment: 1 Wall ball and 1 Kettlebell |
3 Rounds of: 50 Partner wall ball 9/7 (10ft/9ft) 50 American KBS 24/16kg |
3 Rounds of: 50 Partner wall ball 9/7 (9ft/8ft) 50 American KBS 16/12kg |
The Final Battle
| Group A | Group B | Group C |
| On the day each box must pick two athletes from each sex to compete in a final WOD (bonus points for league). These athletes can come from any group.Teams of 2 athletes will work together to complete the reps in the following order: 200 DU 100 Box Jumps 24/20′ 50 Thrusters 42.5/30kg 1000m Row
* There is no minimum or maximum number of reps each athlete must perform. Its up to the athletes to decide how they will complete the WOD together.Equipment: 2 Ropes, 1 Box, 1 Bar and weights, 1 Rower |
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Each box will supply judges on the day to count and “no rep” the competitors. At each location there will be wining team from each group, and an overall winning box. The score cards for each event will be collaborated to calculate the best performing athletes in each group across all boxes. Thanks to inov-8 these athletes will receive some awesome prizes.
The overall scores will be used to create a league ladder and determine the best performing box throughout 2014 (Rounds 1-4)
Please note some food and drinks will be supplied on the day.
Best of luck to all athletes on the day. Hopefully, this will be the beginning of something great.