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Trinity Games 3

  • Court 6 CrossFit - 85 Maple Hills Avenue, Charlottetown PE

  • November 18 & 19th, 2022 (Friday Evening & Saturday)

  • Teams of 3 (3 female or 3 male)

  • 5 Workouts + Final

  • 3 Workout Divisions: Competitive (RX), Performance (Scaled/Adaptive), Masters (35+)

 *(additional scaling options are available.  Modifications will be reflected in scoring.)

  • Registration: $100/athlete (includes shirt)         

Friday Nov. 18th

WORKOUT #1 - "Kitchen Sink" 3 Parts (A, B, & C) - 50 Points each Two athletes will share work on AMRAP while the 3rd completes a 4:00 Max Calorie Row. Each athlete is required to complete 1 4:00 Row. Score on each section is total reps + calories Competitive & Masters A) 4:00 AMRAP 30 Snatch (75/55) 60 Toes-to-Bar 30 Overhead Squats (75/55) 2:00 Rest B) 4:00 AMRAP 30 Front Squats (95/65) 30 Chest-to-Bar Pull-ups 30 Thrusters (95/65) 2:00 Rest C) 4:00 AMRAP 30 Deadlifts (135/95) 20/10 Bar Muscle-ups 30 Power Cleans (135/95) Performance A) 4:00 AMRAP 30 Snatch (65/45) (45/25) 60 Hanging Knee Raises (AbMat Sit-ups) 30 Overhead Squats (65/45) (45/25) 2:00 Rest B) 4:00 AMRAP 30 Front Squats (75/55) (45/25) 30 Pull-ups (Jumping Pull-ups) 30 Thrusters (75/55) (45/25) 2:00 Rest C) 4:00 AMRAP 30 Deadlifts (95/65) (55/35) 20/10 Burpee Pull-ups (Burpee Jumping Pull-up) 30 Power Cleans (95/65) (55/35)

WORKOUT #2 - "Sandbag Clean" All Divisions: (100 Points) Establish a 1RM in the Sandbag Clean. Women: 30-45-60-75-90-105-120-135-150-165-180-195-210-225 Men: 105-120-135-150-165-180-195-210-225-240-255-270-285-300 Score is team total

Saturday Nov. 19th

WORKOUT #3 - "The Complex" (100 Points) 3 Front Squats + 1 Jerk From a rack, 12:00 to find your max. Score is team total.

WORKOUT #4 - "Go Time" Rx 50 Snatches (115/75) 75 Syncro Box Jump Overs (24/20) 1000m Run 75 Syncro Wall Balls (24/20) 50 Snatches (155/105) Masters 50 Snatches (95/65) 75 Syncro Box Jump Overs (24/20) 1000m Run 75 Syncro Wall Balls (20/14) 50 Snatches (135/95) Scaled 50 Snatches (75/55) 75 Syncro Box Step Overs (24/20) 1000m Run 75 Syncro Wall Balls (14/10) 50 Snatches (95/65) *aditional scaling options available Workout 4 Starts 4:00 after workout 3. Snatches are shared between all members. Syncro movements are two athletes. All athletes must complete the run, however, 1 athlete may leave early and teams may start wallballs when 2 athletes have returned. Score is time to complete or total reps in 16:00 Time Cap.

WORKOUT #5 - "It Will Wash Off" (100 Points) *You will get dirty, wear old workout gear. RX AMRAP 5-5-5 (1:00 rest b/w rounds) buy-in: 100 Double Unders 5 Double DB Burpee Deadlift 5 Double DB Hang Snatch 5 Double DB Thrusters (50's/35's) with remaining time... Max Tire Flips Masters AMRAP 5-5-5 (1:00 rest b/w rounds) buy-in: 100 Double Unders 5 Double DB Burpee Deadlift 5 Double DB Hang Snatch 5 Double DB Thrusters (35's/25's) with remaining time... Max Tire Flips Scaled AMRAP 5-5-5 (1:00 rest b/w rounds) buy-in: 100 Single Unders 5 Double DB Burpee Deadlift 5 Double DB Hang Snatch 5 Double DB Thrusters (25's/15's) with remaining time... Max Tire Flips Athletes will progress through the buy-in, in the following order, waterfall style: R1: A1-A2-A3 R2: A2-A3-A1 R3: A3-A1-A2 Once the first athlete completes their skipping they will move forward to DB's and athlete 2 begins skipping etc. All athletes may share work on the tire flips. During the 1:00 break athletes will reset and change their order. Score is total tire flips.

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