CrossFit Sans Reproche – CrossFit
#1: Metcon (Time)
Event #1: Grace
Let’s say “Grace” and then begin the Plymouth Voyage across the mighty Tuscarawas!
In Male/Female pairs, ALL team members complete “Grace” (30 Clean & Jerks for time).
Work as a team to count and judge each other. 30 is a lot of reps and can easily be miscounted without a little help from friends. 🙂 Be sure to show full lockout at the top, with elbows, hips, and knees fully locked out and weight clearly overhead and over the center of the body.
Next Male/Female can start as soon as their counterpart finishes.
Most teams have more men than women, so 2 men’s bars w/ weight is acceptable.
RX Weight: (135/95)
L1 & Senior Teens RX: (115/80)
L2 & Junior Teens RX: (95/65)
Score is the average of the total team time to complete.
Goal time for this Benchmark Girl-Named WOD is 3 minutes.
30 Clean and Jerks, 135# / 95#
You can add your individual Grace score here.
#2: Metcon (Distance)
Event 2: The Plymouth Voyage
12 Minute Rowing AMMAP
(As Many Meters As Possible).
*1:00 rounds cycling through everyone 2 times for max distance across the Atlantic.
*Each team will have a sacrificial turkey (53#/35# KB, it’s a fat turkey!) that must be held overhead the entire time. It can be passed from pilgrim to pilgrim, but always must be overhead. If it falls to the ground or is below the overhead position, the whole team must do 5 burpees.
*Each team will also have luggage…a.k.a. Farmers Carry…w/ 25’s loaded onto (1) bar for each team. The luggage must also always be off the ground, EXCEPT to hand off to a team mate. But the exchange MUST be made swiftly!
*Everyone else must be holding a plank.
*While 1 person rows for 1 minute, the others must be either in a plank, holding the turkey overhead, or holding the luggage. No rowing can happen, unless the other pilgrims are in position.
*At the end of the 1 minute round, the pilgrims must rotate to allow a new rower to put some distance between the boat and England.
*Every Pilgrim rows for 2 minutes total.
*Breaks from the planks can happen in between each 1 minute round, but NEVER DROP THE TURKEY!
#3: Metcon (AMRAP – Reps)
Event #3: Cornucopia
1 Min. AMRAP
– Taters (53/35), (35/26)
Max. Taters in 1:00 minute by each team member.
Score is total team Taters.
Must show full range of motion. Hips below knees (below parallel).
#4: Metcon (AMRAP – Reps)
Event 4: Squanto’s Revenge
*if you have (7) team members, 1 athlete will need to pick one of the events and synchronize with a partner.
First 2 Pilgrims to perform:
– Handstand Hold
– Snatch (75/55), (55/45)
*Count Snatches. Can only count while partner is in HS hold. Switch as needed.
Next 2 Pilgrims to perform:
– KB Farmers Carry (53/35), (35/26)
– Ball Slams
*Count Ball Slams, while partner walks 1 lap around the box. Switch places after each lap.
Last 2 Pilgrims to perform:
– Monkey Hang
– S2OH (95/65), (65/45)
*Count S2OH, while partner hangs from the Pull-up bar. Switch places as needed or when the monkey falls.
#5: Metcon (Distance)
Event 5: Move the Mayflower
7 minutes to get as many yards as possible.
10 Yard Lily Pad Relay Race
*each team will be given 7 bumpers (3-10’s, 3-15’s, and 1-25). They will travel through the swamps by using the lily pads (bumpers) to stand on.
Pilgrim 1 starts by tossing the lily pad out into the swamp, being careful not to throw it too far because he must then jump out onto it without touching his feet in the swamp. Then, pilgrim 2 will hand him another lily pad to toss out even further from the lily pad he’s currently on. Pilgrim 1 will jump out onto the 2nd lily pad and pilgrim 2 will jump out onto the 1st. Now, Pilgrim 3 will hand Pilgrim 2 another lily pad, Pilgrim 2 hands it to pilgrim 1, and pilgrim 1 then tosses it out even further from shore. They all advance out by 1 lily pad every time. Once everyone is out in the swamp, they pickup the lily pads behind them to transfer them forward.
*Be careful to never fall into the swamp or a penalty will arise.
(5 Sit-ups by everyone)
*If you throw too far that your team can’t safely jump without landing/touching in the swamp, you must go back to the nearest shore and start that lap over.
#6: Metcon (Time)
Event 6: The Feast
– Box Jumps (24/20)
– Kettlebell Swings (53/35)
– Pull-Ups (Ring Rows)
– Walking Lunge Steps
– Good Mornings (45/35)
– Wall Ball (20/14)
– Double Unders (2X Singles)
– Sit-Ups (complete as a team, 30 reps by all) (try to be synchronized)
*The most anyone can do is 15 at a time. Must tag next person in line in.
*Go, and stay, in order
*You must try to make an attempt when it’s your turn