The first workouts of the 2015 CrossFit Team Series have been announced! Last night, CrossFit HQ revealed the first four workouts for the competition, providing prescribed and scaled options for each. Below we’ve provided you with the descriptions of each workout, as well as the official Team Series standards video to accompany them (note that the videos demo Rx’d standards only).
As a reminder, teams will be able to choose between the prescribed (Rx’d) and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed. One rep as prescribed will beat the highest scaled score. Teams can complete the workouts at a participating affiliate or submit video of the workouts online.
Scores for all four workouts are due before 5 p.m. PT on Monday, Sept. 14, and if you haven’t yet done so, you still have time to register a team! Registration remains open until Sept. 14.
For more information on the rules and guidelines of the Team Series, check out the competition rulebook.
Contents
EVENT 1 – DOUBLE-UNDER/ROW/STEP-UP
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- Moderate dose of caffeine
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Rx’d
For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
At the call of “3, 2, 1 … go,” Female 1 will perform 100 double-unders with the rope spinning forward underneath her feet twice for each repetition. Once Female 1 finishes, Female 2 will perform 100 double-unders.
Next, the pair will advance to the Concept 2 rower. There the women will complete a total of 75 calories, divided however they choose.
Last, the pair will advance to the 20-inch box. With 30-lb. dumbbells held in each hand in the hang position, one female teammate will step up onto the box and get full extension of the knees and hips before stepping down. The women will complete a total of 50 step-ups, handing off the single pair of dumbbells each time they alternate. Jumping up and down is not permitted.
After the female pair’s final step-up, the judge will note the time (this will be used as a split time) and the female pair will slap hands with the male pair. The men will then complete the same movements and reps, but with a 24-inch box and two 45-lb. dumbbells during their step-ups.
The team’s score is its total time. There is no time cap.
Scaled
For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
F – 20-inch box
M – 24-inch box
EVENT 2 – CLEAN AND JERK LADDER
Rx’d
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.
At the call of “3, 2, 1 … go,” the female pair does 30 clean and jerks at 95 lb., alternating between partners every 5 reps, and then slaps hands with the male pair who then perform 30 clean and jerks at 135 lb. in the same fashion. The men then slap hands with the women, who then start 30 clean and jerks at 105 lb. The weights continue to rise for each set of 30 reps.
The team’s score will be the number of reps completed within the 20-minute time cap.
Based on our testing, this is the best creatine for most people. It has the perfect dosage of creatine monohydrate per serving, which has been proven to increase muscle mass.
- Promote strength and muscle gains
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- Free from artificial colors
NOTE: Each teammate must do 5 clean and jerks—no more, no less—before their partner is allowed to do 5 reps.
Scaled
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 65, 75, 85, 95, 105, 115 lb.
Males use 95, 115, 135, 155, 175, 195 lb.
EVENT 3 – MUSCLE-UP AND PARTNER DEADLIFT
Rx’d
42-30-18 reps for time of:
Muscle-ups with static deadlift hold
350-lb. partner deadlifts
At the call of “3, 2, 1 … go,” one athlete may begin performing muscle-ups (push-ups for scaled). In order for the muscle-ups to count, coed partners (one man and one woman) must be holding the 350-lb. deadlift bar (270 lb. for scaled) in a static position at the waist. Teammates may rotate through the muscle-ups and deadlift static hold in any fashion until all muscle-ups have been completed. Each teammate must complete at least 1 muscle-up (or push-up) per round.
Next, the athletes complete coed partner deadlifts. There must always be one male and one female on the barbell. Once all the deadlifts have been completed, the team performs the remaining rounds in the same manner.
The team’s score is the total time to complete the workout. There is a time cap of 30 minutes. If your team did not complete the workout within the time cap, enter the number of reps you completed.
The barbell must be unevenly weighted. For the Rx’d workout, the 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side. For the Scaled workout, the 45 lb. barbell must be loaded with 90 lb. on one side and 135 lb. on the other side.
Scaled
80-60-40 reps for time of:
Hand-release push-ups with static deadlift hold
270-lb. partner deadlifts
EVENT 4 – THRUSTER AND CHEST-TO-BAR
Rx’d
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 chest-to-bar pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 chest-to-bar pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 chest-to-bar pull-ups
Etc., following the same pattern.
M – 95-lb. thrusters
F – 65-lb. thrusters
At the call of “3, 2, 1 … go,” the first male/female pair each perform 5 thrusters and 5 pull-ups. The athletes work at the same time but synchronization is not required.
Only once both athletes in the first male/female pair have completed the round of 5 may they slap hands with the second male/female pair, who then each begin the round of 10 thrusters and 10 pull-ups.
Once the second pair has finished, the second pair may slap hands with the first pair, who will then begin the round of 15. The reps continue to go up by 5 every round.
The team’s score is the total number of reps completed in 15 minutes.
Note: Two judges will be required for this event.
Scaled
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern.
M – 65-lb. thrusters
F – 35-lb. thrusters
