2016

WORKOUTS

EVENT 1A: THE LOG
1K RUN AS A TEAM CARRYING A LOG WITH 6 HANDLES

SCORE: TIME TO COMPLETE

Each team must run together and work as a single unit transporting a 45KG log around a looped course that starts and finishes in the same place. The log is 2.4 meter long and is equipped with six carry handles. All six athletes must remain connected to the log at all times. If any athlete wishes to let go to change hands then the log must be put to ground until six hands are back on. This event will be chip timed. The log starts on the ground. At the end of the 1km loop the athletes pass over a timing mat before depositing the log back where it started. Once the log is dropped the athletes proceed immediately onto the individual run loop (event 1B)

EVENT 1B: THE RUN
4KM INDIVIDUAL TRAIL RUN

SCORE: TIME TO COMPLETE

TIME CAP FOR 1A+1B: 45 MINUTES

A solo run along a mixed terrain course around the Blackpool valley that is fully way-marked and marshalled. The team score is the combined finishing time of all six athletes.

EVENT 2: THE BAG
SANDBAG SPRINT & BUILDERS’ BAG CARRY

SCORE: TIME TO COMPLETE
TIME CAP: 12 MINUTES

All teams will have on their lanes a builders bag filled with 18 sandbags, and two wooden poles. On go the teams must sprint in male-female pairs to the opposite end of the lane carrying with them a sandbag each. The athletes deposit the sandbags beyond the baseline at the far end of the lane before sprinting back and tagging the next two athletes. Repeat until all 18 sandbags have been deposited beyond the far baseline. Once this has happened, the exercise repeats only now the athletes bring all the sandbags back again. Once all the sandbags are back in the large builders bags which they started in the athletes must now work as a team using the long poles to transport the full builders bag over the far baseline and back again. Time stops once the full builders bag is deposited back where it started.

EVENT 3: THE PIPE
TEAM SLOSH PIPE SQUATS & BALANCE BEAM TRAVERSE

SCORE: REPS

TIME CAP: 12 MINUTES

On go all six athletes pick up the Giant Slosh Pipe and complete 30 synchro squats with the pipe in Zercher hold. Once 30 reps have been completed the pipe is then returned to ground and the athletes must start to make their way successfully across the balance beam. As soon as even one athlete has made it across then he/she can begin repping the pipe again. As more athletes make it across they can help with this task. A maximum of 30 reps can be completed before the team must once again traverse the beam. This pattern continues for 12 minutes. Score is total slosh squats. If the team competes 30 reps before all members have made it across the beam then the whole team must wait until everyone has done the traverse before they can start the next round.

EVENT 4: THE WORM
TRIBAL FRAN

SCORE: TIME TO COMPLETE

TIME CAP: 12 MINUTES

This is a Tribal version of the classic CrossFit workout ‘Fran’; 21-15-9 reps for time of: Worm thrusters and Rope Climbs. The worm thrusters must be completed as a team with perfect synchronisation (all athletes must reach parallel at the same time) and the rope climbs are shared out between the team. It is not necessary for every athlete to complete a rope climb.
On go the athletes must sprint down to the far end of the lane where they will collect their worm and lunge it back up the beach until the first section of the worm is under the rig. At the end of the workout the athletes must lunge the worm back again to the far end of the lane until the first section of the worm is under the rig, before sprinting back to the starting line to finish. Score is time to complete. Tie-break time is time to complete the round of 21’s.

EVENT 5: THE RINGS
SCORE: SWIM LAPS – MUSCLE UP REPS

TIME CAP: 12 MINUTES

On go two things happen: 1) one athlete completes a simple run – swim – run sprint lap that starts and finishes at the lane baseline. 2) any combination or number of remaining athletes lift a truck tyre overhead where it must remain for the entire duration of the 12 minute event.

Once the swimmer returns he tags the next athlete and so on.

Once any athlete has completed the swim lap they can contribute to muscle up reps as well as help to keep the tyre overhead.

The primary score for this event is the total number of swim laps completed by the team within the time cap. The secondary scoring element is the number of muscle ups completed. Thus a team achieving 5 swim laps but only 2 muscle ups would score higher than all teams who only achieved 4 or fewer swim laps regardless of how many muscle ups they achieved.

Any team that drops the tyre below the head height of the tallest athlete the muscle up score returns to 0.

Any team that drops the tyre on the floor at any point during the event swim score returns to 0.

EVENT 6: THE STONES
SCORE: TIME TO COMPLETE OR REPS AT TIME CAP

TIME CAP: 12 MINUTES

20 stone lifts (30KG)
6 up and overs
15 stone lifts (45KG)
6 up and overs
10 stone lifts (65KG)
6 up and overs
5 stone lifts (80KG)
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5 stone lifts (80KG)
6 up and overs
10 stone lifts (65KG)
6 up and overs
15 stone lifts (45KG)
6 up and overs
20 stone lifts (30KG)

On go with only one person working at a time the athletes must complete a set of atlas stone lifts. These reps can be shared anyhow between the team members. Once the stone set is completed the athletes must all attempt to pass over the high beam. Any athlete failing to pass over the high beam may not proceed. As soon as the next set of stone lifts commences no more attempts to pass over the beam may be made, any athletes that have not made it are now stranded and the team may proceed as a smaller unit. The pattern continues but as the team progresses the stones get heavier and the number of reps get smaller. Once the team has completed the heaviest set of stone lifts they must sprint over the baseline at the far end of the lane to log a tie break time before completing all previous work in reverse. Any stranded athletes may rejoin the team once the team gets back to them. All reps count including successful up and over’s. So a perfect score for this workout would be 136 reps. In the case of a perfect score being achieved within the time allowance the score will be time to complete.