Workouts for the Syndicate Crown in Knoxville, Tennessee have been released.
Watch the competition live here.
Review the competition schedule here.
| SYNDICATE CROWN | |||||
|---|---|---|---|---|---|
| Individuals | |||||
| Event 1 3 attempts for max load of: 3 cleans + 2 front squats + 1 jerk (shoulder-to-overhead) |
Event 2 For time: 30-cal Echo bike Tank push (75 ft) 30 double dumbbell burpee deadlifts (50/35 lb) Tank push (75 ft) 20-cal Echo bike Tank push (75 ft) 20 double dumbbell hang snatches (50/35 lb) Tank push (75 ft) 10-cal Echo bike Tank push (75 ft) 10 devil presses (50/35 lb) Time cap: 12 minutes |
Event 3 10 rounds for time: 1 legless rope climb, 15 ft Run, 170 ft Time cap: 11 minutes |
Event 4 10-20-30-40-50 Concept2 SkiErg calories Wall-ball shots (20/14 lb to 10-ft target) GHD sit-ups 80-ft handstand walk (40-ft unbroken sections) Time cap: 25 minutes |
Event 5 For time: 1,000-meter row 50 thrusters (45/35 lb) 60 chest-to-bar pull-ups 50 thrusters (45/35 lb) 1,000-meter row Time cap: 15 minutes |
Event 6 3 rounds for time: 8 ring muscle-ups 6 deficit handstand push-ups (9/6 in) 4 sandbag-to-shoulders (200/150 lb) 2 squat snatches (205/145 lb) Time cap: 10 minutes |
| Teams | |||||
| Event 1 Weight in lb M: 185|195|205|215|225|235|245|255|265|275| 11th platform staged at 285 lb F: 135|140|145|150|155|160|165|170|175|180| 11th platform staged at 185 lb |
Event 2 Four intervals for total distance lunged: 3/3/3/3 20 four-way synchro wall balls (30/20 lb) 15 Worm deadlifts 20 Worm push presses *Worm lunge for distance in time remaining Time cap: 16 minutes |
Event 3 For time, starting with the female pair: 40 thrusters (135/95 lb) 6 legless rope climbs 30 thrusters (135/95 lb) 4 legless rope climbs 20 thrusters (135/95 lb) 2 legless rope climbs Time cap: 20 minutes |
Event 4 For time: 10 Worm clean and jerks M1/M2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb) 10 Worm clean and jerks M1/M2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb) 10 Worm clean and jerks F1/F2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb) 10 Worm clean and jerks F2/M2- 20 synchro C2B + 10 synchro DB OHS (100/70 lb) 10 Worm clean and jerks Time cap: 15 minutes |
Event 5 For time: 4 athletes row 30/24 cal 20 Worm squats 3 athletes row 30/24 cal 20 Worm squats 2 athlete row 30/24 cal 20 Worm squats 1 athlete row 30/24 cal 20 Worm squats *When not rowing, athletes complete 20 synchro burpees over the Worm Then, Four rounds: 20 synchro toes-to-bars 10 Worm hang power cleans Time cap: 25 minutes |
Event 6 Relay F/M/F/M For time: 12 ring muscle-ups 9 deficit handstand push-ups (9/6 in) 6 sandbag-to-shoulders (200/150 lb) 3 squat cleans (275/185 lb) Time cap: 14 minutes |