SUMO SAUCE

In teams of six, for time:

5K Row Synchro (2) 

+

60 Sumo Deadlift @ 40 KG
20 Synchro Burpees
50 Sumo Deadlift @ 60 KG
20 Synchro Burpees
40 Sumo Deadlift @ 80 KG
20 Synchro Burpees
30 Sumo Deadlift @ 100KG
20 Synchro Burpees
20 Sumo Deadlift @ 120KG
20 Synchro Burpees
10 Sumo Deadlift @ 140KG
20 Synchro Burpees

 

1010RXdTribalClash15
You will need one barbell and bumper plates up to 140KG and two rowers. This workout requires good team work and communication and a well executed strategy. Play to individual strengths. Time stops when both rowers show 5,000 meters and all reps are completed. Reps and row to be completed simultaneously right from GO. Rotate athletes as required and play to individual strengths. There is no point using your stronger male athletes to complete the lighter weight reps for example – get them on the rowers early and save them for the heavy lifts later on. If you have any weaker athletes get them doing reps early and bias their contribution towards the burpees. This is a very strategic workout and when completed head to head with another team gets really exciting especially in the final minutes. All Synchro burpees must be completed by three athletes at a time. All three athletes must have chest and thighs to floor at same moment and jump and clap as one.

WHY SUMO DEADLIFT?

Wide stance, narrow grip. The Sumo Deadlift shifts the emphasis on to the hips and hamstrings when compared with a conventional deadlift set up. At Tribal Clash HQ we like going sumo because it simulates the position required for pulling atlas stones off the floor. Atlas stones have featured nearly every year at Tribal Clash so if you want to get stronger at lifting stones then adding some sumo sauce into your training can only be a good thing, especially if you don’t have any actual stones to train with.

 


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.

 


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?

TRIBAL FRAN

In teams of six, for time:-

21-15-9
Worm Thrusters
Rope Climbs


All athletes complete the worm thrusters together. All six athletes must hit bottom position (hip crease below top of knee) at the same moment. No need for full lock out over head at top of movement, but the worm must pass over head from shoulder to shoulder between reps.

TRIBAL FRAN 02
Equipment needed: log worm, one rope per team. If a worm is not available, athletes can use a log, or pair athletes with one barbell per pair and three pairs have to do synchro thrusters (both grab the end of the barbell and move it from shoulder to shoulder via a squat). If no rope is available, you can do synchro pull ups, three athletes working at a time. Swap athletes any way you like, chin must be over bar at the same time and arms extended at the bottom position at the same time for the rep to count.

 


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?

TYRE STACK

AMRAP 8
Tyre flip & stack

A version of this workout featured in Tribal Clash UK 2015. It is a beautifully simple workout that involves nothing more than a stack of six ‘Super Single’ truck tyres. The genius of this workout lies in the way it keeps all six athletes fully involved throughout. It requires excellent team work and communication skills to achieve a high score. It is possible for well organized teams to achieve scores of up to 40 reps but anything over 24 is a good start. We recommend repeating this workout regularly to see how your team working skills are developing. As always these workouts are just ideas to help with your training. You may wish to modify by extending the time duration or length of the lane. It’s also not critical to have teams of six – this workout works equally well with teams of three, four, five or six.

TYRE STACK 01

SET UP: Mark out a workout lane on the floor using paint, chalk or cones. The lane is a rectangle 20m long and 4m wide. The long lines delineate the sides of the lane and the short lines delineate the base lines. Stack six tyres outside of the rectangle behind one of the base lines.

EQUIPMENT: 6x truck tyres. For the purposes of training any six truck tyres will do as long as they all have roughly the same outside diameter. We use super singles but anything you can get your hands on as long as they all have roughly the same outside diameter. It can be fun to have a mix of weight tyres in your stack.

TYRE STACK 02

THE WORKOUT: AMRAP 8MINS IN TEAMS OF SIX
Athletes start lying face down behind the baseline at the opposite end from the tyre stack. On GO the athletes sprint down the lane and work together to un-stack tyres and transport them back down the lane and over the opposite baseline into the scoring zone. Tyres may only be transported by flipping. Once flipped into the scoring zone tyres must be re stacked. Every tyre transported and stacked = 1 rep. When the stack is NEATLY STACKED six tyres high and all six athletes have taken their hands off, the judge will signal and the process repeats – with athletes unstacking, flipping and restacking the six tyres back in to the other scoring zone. Repeat, repeat until time is up. Tyres may only be moved out of the scoring zones by flipping. Tyres may only be lifted once they are 100% within a scoring zone past the baselines. Tyres must be stacked neatly with near perfect alignment. All athletes work at the same time.

TIPS: The key to doing well at this workout is to get all athletes contributing productively for the entire duration of the workout with no confusion. No athlete should ever be resting. And taller/stronger athletes will be required to do most of the stacking especially when the stack gets high. Spend time discussing your strategy before you start and making sure that everyone knows the plan. Review your strategy and performance afterwards and discussing ways that you could improve.

 


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?

DEVIL’S CAUSEWAY

AMRAP 12
4 x 3 minute scoring intervals.
0:00-3:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
3:00-6:00 : All athletes traverse the beam. AMRAP synchro burpees, 3 athletes working.
6:00-9:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
9:00-12:00 : All athletes traverse the beam. AMRAP synchro burpees, 3 athletes working.

This was WOD1 from Tribal Clash UK 2015.

DEVILS CAUSEWAY 02

Score is total number of reps. All athletes must cross the beam. If all athletes DO NOT traverse the beam score for that section will be zero. On the time change any athletes that have not traversed the beam must cross the dead zone. Balance Beam Athletes may be helped onto the beam by one other team member.

STOH Once 3 athletes have traversed the beam successfully they may start STOH. Bottom of tyre must break the line of the shoulder. Full lock out required at the top of the movement by all athletes, but not all athletes need to touch the tyre at the top of the movement. Only 3 working at a time change as required. When changing athletes this must be done with the tyre on the floor.

Burpees: The three athletes performing burpees must all touch their chest on the floor at the same moment and all clap both hands over head at the same time.


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?

TEAM VIRTUOSITY DRILLS

Tribal Clash is expertly programmed to reward team work above all else. Sure your team has to be made up of six fit and strong individuals – that is a given – but this alone will not get you to the top spot. To take home the coveted Tribal mask your team will need to be able to work together with smooth and dreamy efficiency. Synchronisation drills are a great way to get your team dialled in and working as one well oiled machine and should become a mandatory part of every team training session. We advise using them as warm ups at the start of your sessions.

Synchronisation drills can be conducted with many different movements and in almost any team size, but we find they work best with activities that have a longer range of motion such as wallball shots, rowing, and bar touch burpees. Pullups can work well too but you may want to try with smaller team sizes – three is ideal – and add in more athletes as the team gels.

Keep efforts to about 60 seconds at a time with rest in between. Divide your athletes into teams and alternate work and rest periods. Have one team watch the other while resting so they can see how a well (or not so well) performing team looks. A huge amount can always be learned by watching others.

TOP TIPS: Our advice is to designate the best athlete in each team as leader and get him or her to set a smooth, steady pace which the others all try to synch to. Whatever happens (missed reps, balls dropped etc.) the lead athlete does not stop, but just keeps a constant and unfaltering rhythm. Start slow and once the whole team is moving as one start to gently pick up the pace.

TWO OF OUR FAVOURITES:
Below are two of our favourite team warm up drills:-

1. SYNCHRO ROW/WALLBALL SHOTS
Wherever possible try to keep your athletes training in teams of six but if you don’t have six rowers you may need to work them in smaller units.

3 rounds:-
1 min Synchro Row
1 min rest
1 min synchro wall ball shots
1 min rest

SYNCHRO ROW: Athletes must all hit front and back positions of the rowing stroke as one unit. It isn’t necessary to score anything or go for broke – just get the athletes to focus on smooth, steady perfectly synchronised strokes and nothing else.

SYNCHRO WALLBALL SHOTS:
For the wall ball shots all athletes must hit bottom position of squat (below parallel) at the same moment and all balls must make contact on the target or above the line at the same moment for reps to count. Have all athletes aim for the same height target or line regardless of height or gender. Ask a counter/judge to stand well back from the wall so he or she can clearly see the big picture. Get him or her to count good reps out loud so the team knows how they are doing. He or she can also give feedback to help get the team in synch, for example – “John you are slightly behind” or “Sue you are slightly ahead” etc. Encourage your athletes to relax, start slow and focus on synchronicity above all else. Let them have the first two rounds just to practice and only score the last round of wall balls.

Have fun and experiment with different ideas and movements but be absolutely fastidious about perfect synchronicity. If counting reps only count those that look 100% perfect with all athletes in perfect unison. The image below was taken at CrossFit Cumbria during one of our ‘Team Virtuosity Workshops’ it shows a team of athletes trying to get to grips with a synchro wallball drill. You can clearly see that this was about to be a ‘no rep’.

SYNCHRO CUMBRIA

A well drilled team will achieve in excess of 30 good reps in a sixty second interval. We have found that if you drill your team frequently across a variety of different activities they will soon be able to throw themselves into any synchro task and with almost no practice they will fall into perfect synchronicity.

2. INDIAN RELAY

This is now the subject of it’s own post. Please Click here to go to the INDIAN RELAY page.

TRIBAL SMASH 007

LOGGER

Three rounds for time:-
400m Log Run (6)
12 Synchro (3) Squat Cleans

LOG RUN: Use a six handled log or any heavy object that six people can run with. ALL athletes must remain connected to the log/object at all times. If anyone needs to let go (for any reason) the log must go to ground and travel cease until all hands are on again.

CLEANS: Three barbells are set at 80, 60 and 40KG and positioned in a triangle. Three athletes lift at the same time. All athletes must hit bottom and top position at same moment. Change athletes as required.


SUGGESTED WARM UP


We advise using one of our Team Virtuosity Drills to warm up your team before you get stuck into the workout above. These drill are designed to get your team dialled-in to each other and working with smooth and dreamy synchronicity. These drills are great tools and should become a mandatory part of every team training session.


TRIBAL SMASH
Your weekly dose of team virtuosity!

The aim of these weekly Tribal Smash workouts is to get your individual athletes working together like one single well oiled machine whilst challenging their fitness. Tribal Smash workouts are great fun and relevant to any aspiring team athletes whether they are on a Tribal Clash team or not.

If you are really serious about doing well at this year’s Tribal Clash then why not come along to one of our Team Virtuosity Workshops?