The Stampede Crossfit Challenge

Sunday, June 12, 2016

8668 Kirtland Chardon Rd Willoughby, OH

Station 1:

This workout is for ALL Divisions...

Roughly .3 miles into the course you will encounter your first mini workout. The intent is to start your legs off with a little burner. You will travel down these stairs and back up. (50-75 steps one way) At the bottom you will retrieve a sticker to verify each member has made it down the stairs succuessfully. All 4 team members must make it down and back up.

Oh yeah, we forgot to mention....
Teams- You will have (1) 40lb sandbag and (1) 25lb sandbag. You will start the race with them, you will finish the race with them. Divide up the work however you'd like throughout the 3 miles. Yes, they must go up and down these stairs.

Individuals- No sand bags for you. You have enough to worry about solo.

Station 2:

After a creek crossing and uphill climb out of the valley....

75 yard walking lunge. No weight/just body weight. Teams will be responsible for using their sandbags. No false steps. Every step your back knee must touch the ground. You must stand all the way up and get your hips to full extension. Feel the burn.

Station 3: 

All divisions...

50 yard bear crawl (down)
50 yard Burpee broad jump (back)

Teams will not use the sandbags for this workout. All team members must complete all the work.

Station 4:

WOD 4 "The Grand Finale"

WOD 4 will be located roughly 20 yards from the finish line to ensure you are fully spent by the time you cross the finish line.

TEAM:
75 Burpee Box Jump overs - 20 inch box
125 Thrusters 75/55

One member works at a time. Reps can be split as desired. All 75 Burpee Box jump overs must be completed before moving on to the thrusters. The thrusters can be broken up as desired. One member working at a time. The station will have both a male and female barbell. Once all reps are completed, you will pick up your sand bags and sprint across the finish line.

RX:
25 Burpee Box Jump overs. 24 inch male/20 inch female
50 Thrusters 95/65
All BBJ overs must be completed before beginning thrusters.

SCALED:
15 Burpee Box Jump overs. 20/20 Male and Female
30 Thrusters 75/55
All BBJ overs must be completed before beginning thrusters.

TEEN:
15 Burpee Box Jump overs. 20/20 male and female
30 Thrusters 65/45
All BBJ overs must be completed before beginning thrusters.