London Box Battles – Round 3
Round 3 of the London Box Battles are upon us. Momentum will be hosting this battle with CrossFit Royal Docks being the challenging partner. This will be the last chance to dabble in Box Battles for 2017.
When:
Sunday 5th November 12 pm kick off.
Where:
Momentum Training – Click here for directions
What are the workouts?
Groups A, B, & C: 6min to establish:
2RM Front Squat – from the rack
SCORE: The largest weight lifted for 2RM Front Squat?
Rest 2min before starting PART B.
FRONT SQUAT – The hip crease must be below the top of the knee at the bottom of the squat. The bar will be taken from the rack. The front squat starts at the top position and finishes at the top position, the rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
2017.3_LBB_WOD1-PART B.
The bar will start on the floor and the athlete will clean the bar to perform the STOH. Athletes will have a time cap of 10minutes. For each repetition remaining there will 1-second added on i.e if athletes finish the round of 12 wall balls (3+6 = 9) 9 reps remaining is 10:09.
Group A For time :
[12,9,6,3reps] Shoulder-to-Overhead 70/45kg
[24,18,12,6reps] Wall Balls 9/7kg 10/9ft
Group B For time:
[12,9,6,3reps] Shoulder-to-Overhead 60/35kg
[24,18,12,6reps] Wall Balls 9/7kg 10/9ft
Group C For time:
[12,9,6,3reps] Shoulder-to-Overhead 40/25kg
[24,18,12,6reps] Wall Balls 9/7kg 10/9ft
2017.3_LBB_WOD2. Four-Three-Sixty
Athletes have four rounds of three exercises repeated for :60seconds. Athletes must aim to complete as many repetitions as possible in the 12minutes of fun. Finding the right pace is going to be critical to the end result
Group A 4 Rounds (12min) of:
:60sec Over the Box Jumps 24/20″
:60sec Toes-To-Bar
:60sec Burpees
Group B 4 Rounds (12min) of:
:60sec Over the Box Jumps 24/20″
:60sec Knees-To-Chest
:60sec Burpees
Group C 4 Rounds (12min) of:
:60sec Over the Box Jumps 24/20″
:60sec Ab-Mat Sit-ups
:60sec Burpees
SCORE: The athlete’s final score is the total number of repetitions completed in 12minutes.