London Box Battles – Round 3 – 2015

Posted 12th October 2015 by Josh Schouten

Round 3 Dates and Format

Round 3: Paired boxes to host round one weekend in November

Format: This will be an individual competition for Group A, B and C athletes

Athletes: Maximum of 30 athletes from each box

Who V Who –

Battle	Hosting Box	Visiting Box(s)
Battle 1	CrossFit SE11	CrossFit Hammersmith
Battle 2	CrossFit City Road	CrossFit 1971
Battle 3	CrossFit London	CrossFit Evolving
Battle 4	CrossFit Central London	CrossFit Bold
Battle 5	CrossFit Thames	CrossFit Ivy
Battle 6	CrossFit Hackney	Sunbury Performance CrossFit & CrossFit Vauxhall & Crossfit Gongfu
Battle 7	CrossFit Blackfriars	CrossFit Perpetua

LBBR3 – 15.1 “Activated FRAN”

This WOD has been designed play to the strengths of the larger athletes and the small athletes. Mass moves mass in the thruster, but the mass will be alittle harder to move in the bodyweight pull-up strength. This may sway the final score.

Group A and B :	Group C :
Part A. 6min to establish	Part A. 6min to establish
2RM Thruster + Max unbroken set of Strict Pull-ups Score = Thruster weight + (2x Number of Unbroken pull-ups) example: 70kg Thruster and 15UB strict pull-ups = 70 + (2×15) = 100 Then take :60sec to set your weight for part B.	2RM Thruster + MAX chin over the bar hold Score = Thruster weight + second of hold with chin over the bar example: 50kg Thruster and :32sec above the bar = 50+32 = 82 As soon as their chis is below the bar the rep is over. Then take :60sec to set your weight for part B.*
Part B. 7min cut-off	Part B. 7min cut-off
Fran 21-15-9 Thrusters Pull-ups Total time from Part A and B: 14:00 For every repetition missed + 1 sec. Group A Fran 50/35kg Group B Fran 40/30kg	21-15-9 Thruster 35/25kg KBS 20/16kg Total time from Part A and B: 14:00 For every repetition missed + 1 sec.

LBBR3 – 15.2 “Down & Back v2.0”

This WOD is very similar to the “Down and Back LBBR3 2014” workout. A great mix of simple and effective CrossFit movements and a fair test of aerobic fitness.

10min time cap

Group A.	Group B.	Group C.
30 Box Jumps 24/20inch 20 Weight Plate GTOH 25/20 30 Burpees 20 TTB 30 Burpees 20 Weight Plate GTOH 30 Box Jumps	30 Box Jumps 24/20inch 20 Weight Plate GTOH 20/15 30 Burpees 20 TTB 30 Burpees 20 Weight Plate GTOH 30 Box Jumps	20 Box Jumps 24/20inch 10 Weight Plate GTOH 15/10 20 Burpees 10 Hanging Knee Raises 20 Burpees 10 Weight Plate GTOH 20 Box Jumps

If an athlete fails to complete the workout they will get :01sec added for every repetition that is missed.

Example if a Group B athlete completes 10rep of the second GTOH they will have 140reps. The total reps in the workout are 180.

Final score will be 180-140 =40. 10min + 40sec = 10:40

LBBR3 – 15.2 THE FINAL

2 guys and 2 girls

Each athlete will complete 1 round of:

10 Deadlift 120/75kg

20 Cal Row

30 Wall Balls 9/7kg 10/9ft

This will be a simple realay event that will require all 4 athletes to complete 1 round of the required repetitions. The battling boxes may choose the Rx weights and movement standards used in this WOD.

SCORING

Additional Scoring Check

After each event the overall scorecards need to be signed off by each box representative on the day. No scorecards will be accepted after the event. It is the responsibility of box representatives and individual athletes to make sure all scores are correctly recorded on the overall scorecards provided on the day.

Cost

Each competing athlete need to pay £10 to their affiliate. The payment will be spent on post-comp food and drinks.

Its time to get to work in the box and focus on strength GAINZ and improving your CrossFit skills. Best of luck to everyone competing in round 2

Momentum

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