Workout Details

  1. Event 1 - Pier Paddle

    Points Available: 100 points
    Location: Hermosa Beach Pier
    Wednesday morning

    For time:
    Swim 500 meters
    Paddle 2 miles
    Swim 500 meters

    Athletes begin on the beach and will swim 500 meters around the pier then return to the beach to grab paddle boards. They will then return to the water and paddle south for 1 mile, turn around, and paddle back the 1 mile where they will return to the boards to the beach. They will then swim around the pier again, climb out of the water and cross the finish line.

    Time cap: 60 minutes

     

  2. Points Available: 100 points
    Location: Tennis Stadium
    Wednesday evening

    For time:
    Move 720 / 480 lb. of sandbags across the stadium

    Men move 4 100-lb. bags and 4 80-lb. bags
    Women move 4 70-lb. bags and 4 50-lb. bags

    Athletes begin on the stadium floor and will run to the top of the stairs on the north side of the stadium, then must move all the sandbags down the stairs, across the stadium floor, up the wall and to the top of the stairs on the south side of the stadium. Each athlete will have access to a wheelbarrow to use in moving the bags across the floor. The event is complete when all bags have been piled on the opposite side of the stadium.

    Time cap: 15 minutes

     

  3. Points Available: 100 points
    Location: Soccer Stadium and Stub Hub Center Grounds
    Friday afternoon

    For time, with 20 / 14-lb. of body armor:
    1-mile run
    100 pull-ups
    200 push-ups
    300 squats
    1-mile run

    Each athlete will wear weighted body armor for the duration of the event. Starting in the stadium, athletes will run out through the tunnel, up the loading dock ramp, onto the road and down to the turnaround. They will then run back along the same route to the stadium where they will begin the pull-ups. The athlete will advance forward to the next bar after every 25 reps. Once all 100 pull-ups are complete they will move to the push-ups, advancing every 50 reps, then will move the squats, advancing after every 75 reps. The event ends with another 1-mile run along the same route, with time stopping when the athlete crosses the finish line in the stadium.

    Time cap: 55 minutes

  4. Points Available: 100 points
    Location: Tennis Stadium
    Friday evening

    Similar to last year's Clean Speed Ladder, this event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder or by the heaviest weight snatched.

    Quarterfinal Round:
    For time:
    1 squat snatch (190 / 110 lb.)
    1 squat snatch (200 / 115 lb.)
    1 squat snatch (205 / 120 lb.)
    1 squat snatch (210 / 125 lb.)
    1 squat snatch (215 / 130 lb.)

    Top 20 athletes advance

    Semifinal Round:
    For time:
    1 squat snatch (220 / 135 lb.)
    1 squat snatch (230 / 140 lb.)
    1 squat snatch (235 / 145 lb.)
    1 squat snatch (240 / 150 lb.)
    1 squat snatch (245 / 155 lb.)

    Top 10 athletes advance

    Final Round:
    For time:
    1 squat snatch (250 / 160 lb.)
    1 squat snatch (260 / 165 lb.)
    1 squat snatch (265 / 170 lb.)
    1 squat snatch (270 / 175 lb.)
    1 squat snatch (275 / 180 lb.)

     
     

  5. Points Available: 100 points
    Location: Tennis Stadium
    Friday evening

    Heavy DT
    5 rounds for time of:
    12 deadlifts 
    9 hang power cleans 
    6 push jerks 

    M 205 lb. F 145 lb.

    Athletes will complete 5 rounds of the barbell complex, advancing forward after each round.

    Time cap: 12 minutes

    The CrossFit community was given the opportunity to vote on this event by tweeting #DoubleDT or #HeavyDT. Heavy DT was the winner. 

  6. Points Available: 2 50-point events
    Location: Soccer Stadium
    Saturday afternoon

    For time:
    Sprint north through obstacle course (Sprint Course 1)
    Rest
    Sprint south through obstacle course (Sprint Course 2)

    In this event, athletes will sprint across the soccer stadium through a series of obstacles (Sprint Course 1), rest briefly, reset, and then sprint back the opposite direction through the course (Sprint Course 2). The athlete’s scores will be their times for each sprint, scored as separate events. Athletes will receive a 2-second penalty if they knock over a hurdle.

  7. Points Available: 100 points
    Location: Soccer Stadium
    Saturday afternoon

    For time:
    100-ft. Pig flip (560 / 395 lb.)
    4 legless rope climbs
    100-ft. handstand walk

    Athletes will begin by flipping the Pig halfway across the field to the rig, where they will then perform 4 legless rope climbs. They will then proceed to the handstand walk, which will be divided into 50-ft. sections. Each section must be completed unbroken, without the athlete coming back down to their feet. If the athlete comes down from their hands they must return to the start of that section. The event is complete when the athlete finishes the last section of handstand walking.

    Time cap: 12 minutes

     

  8. Points Available: 100 points
    Location: Tennis Stadium
    Saturday evening

    1-rep-max clean and jerk

    Athletes will have two 20-second windows to perform a max clean and jerk, rotating through with only one athlete lifting at a time.

     

  9. Points Available: 100 points

    Location: Tennis Stadium

    Saturday evening
     

    15-10-6 reps for time of:

    Thrusters (165 / 115 lb.)

    Bar muscle-ups
     

    Athletes will complete 15 thrusters, then 15 bar muscle-ups, 10 thrusters and 10 bar muscle-ups, then 6 thrusters and 6 bar muscle-ups. After each round, the athlete will advance the barbell forward to the next rep mat. The event is complete when the athlete finishes their last bar muscle-up and crosses the finish line.
     

    Time cap: 10 minutes

     

  10. Points Available: 100 points
    Location: Soccer Stadium
    Sunday morning

    6 rounds for time of:
    400-meter run
    50-ft. yoke carry (380 / 300 lb.)

    Athletes will begin on the field and will complete 6 rounds of a lap up the stadium berm and a 50-ft. yoke carry. The event is complete when the athlete carries the yoke across the finish line of the last section.

    Time cap: 25 minutes

     

  11. Points Available: 100 points

    Location: Tennis Stadium

    Sunday evening

     

    For time:

    3 peg board ascents

    24-calorie row

    16-calorie bike

    8 dumbbell squat snatches (100 / 70 lb.)

     

    Athletes will move through stations of each exercise. The event is complete when the athlete finishes the last rep of the dumbbell squt snatch and crosses the finish line.

     

    Athletes will have a brief rest before resetting and beginning Pedal to the Metal 2.

     

    Time cap: 6 minutes

     

  12. Points Available: 100 points
    Location: Tennis Stadium
    Sunday evening

    For time:
    12 parallette handstand push-ups
    24-calorie row
    16-calorie bike
    8 kettlebell deadlifts (203 / 124 lb.)

    This event will begin just after completing Pedal to the Metal 1.

    Athletes will move through stations of each exercise. The event is complete when the athlete finishes the last rep of the kettlebell deadlift and crosses the finish line.

    Time cap: 7 minutes