Kilo CrushFest 2015 Workouts

Workout 1

Name: The Qalo Wallball Assault


Description: In your Team of 4, Accumulate:
150 Assault Bike Calories/Deadlift Hold (225/155) (185/115)
200 Alternating Partner Wallballs (30/20) (20/14)
*15 min time cap

In this WOD, the 2 male athletes will work together and the 2 female athletes will work together, splitting all of the work evenly between female and male team members: the 2 female team members will accumulate 75 calories and 100 alternating Wallballs and the 2 male team members will accumulate 75 Assault calories and 100 alternating Wallballs. Team members on Wallballs cannot move to the Assault Bike/Deadlift until they have completed all 100 wall balls and vice versa.
For the Assault Bike Calories/Deadlift Hold, one athlete will begin on the bike while the other athlete holds the top of the Deadlift. The athletes must switch without letting the bar touch the ground. Each time the bar is dropped, the WHOLE team must complete 5 synchronized bar facing burpees after all of the required work has been completed. So, if the female athletes drop once and the male athletes drop twice, the entire team must complete 15 synchronized burpees after all the work has been completed before the judge will note the time.


Standards Video: There is no standards video posted

Workout 2

Name: Do You Even Eat Bro? Olympic Lift Ladder


Description: One at a time, athletes will have 1:00 to get through our Olympic Lift Ladder. Each successful lift counts as one (1) point. The score for the event will be the total number of successful lifts per team. For example, if 2 athletes have 5 successful lifts each, another athlete has 4 successful lifts, and the last athlete has 6, the total score for the team will be 20 points. If the athlete fails a lift, he/she will perform as many deadlifts as possible with that weight until the minute is over. If the athlete completes the ladder in the time frame, he/she can perform as many deadlifts as possible with the final weight until the minute is over. The deadlift numbers will be added together and only count when there is a tie score.

Snatch (135/95) (95/65)
Clean&Jerk (215/135) (135/95)
Snatch (165/115) (115/85)
Clean&Jerk (235/155) (155/115)
Snatch (195/135) (135/105)
Clean&Jerk (255/175) (185/135)
AMRAP DL for remainder of minute




Standards Video: There is no standards video posted

Workout 3

Name: Stronger Faster Healthier Gymnasty Minute


Description: RX: 10 seconds after completion of the Barbell Ladder WOD, the athlete will have 1:00 to get a max number of chest to bar pullups. Chest MUST come into contact with the bar for the rep to count.

SCALED: 10 seconds after completion of the Barbell Ladder WOD, the athlete will have 1:00 to complete a max number of Knees to Elbows/Triceps. In order for the rep to count, the toes need to start behind the plane of the pullup bar and knees must touch the arm, anywhere from the elbows to the armpits. Forearms do not count.


Standards Video: There is no standards video posted

Workout 4

Name: Progenex More Muscle Floater WOD: 10 rep max back squat


Description: RX and Scaled: Each team member gets one shot at a 10 rep max back squat. All 4 weights are added together for one total for the team.


Standards Video: There is no standards video posted

Workout 5

Name: Final WOD: The Throwdown HQs Final Crush


Description: RX -
* 12 Rope Climb-Each partner must do 3
* 20 Synchronized Partner Bear Complexes (Alternating-Male/Female)(135/95)
* 2, 20 M Partner OH Slosh Pipe (Male/Female)
* 20 Burpee Ring Muscle-up (Alternating Order-each partner must ATTEMPT rep)

Scaled-
* 4, 100ft Sled Pulls (25/50) Alternating Females and Males
* 20 Synchronized Partner Bear Complexes (Alternating-Male/Female)(95/65)*
* 20 Synchronized Slosh Bar Facing Burpee: All 4 athletes at the same time
* 2, 20M Partner Zercher Slosh Bar Lunges (Male/Female)


Standards Video: There is no standards video posted