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Battle Cancer Dublin Workouts 2019

Dublin, here are your workouts!

Our promise to you is that you will have fun, you will work hard, and that ALL of you will be able to do them.

Battle Cancer is not about finding the world's fittest team or testing the super strength of the CrossFit elite. We are here to stand side by side to work hard and celebrate our loved ones. Battle Cancer Dublin is made up from Games athletes, regular gym-goers, seasoned competitiors, first-timers, cancer survivors and those currently battling. Please remember this, have fun and throw everything you have into the workouts.

There will be a full workout demonstration in Dublin and your judges will be able to answer any questions on the day. Please note that the Battle Cancer Team will not answer any emails or messages about workouts.

Fancy a practise? Grab your team and get ready!

WOD 1: 8 min AMRAP

PART A: For Time

Shuttle Sprint Replay - Each athlete completes 9 lengths as fast as possible.

Notes:

Each length ends with their hand touching over the line. At the end of their 9th length, the next athlete starts when the previous athlete’s chest is on the floor at the opposite end.

Once all athletes have completed their sprint lengths part B starts.

Part B: AMRAP in the remaining time

An AMRAP (as many reps as possible) with the team working through:

  • 5 Synchro Squats (all 4 athletes)
  • 2 Lengths of Bear Crawl (1 pair at a time)
  • 10 Synchro Squats (all 4 athletes)
  • 2 Lengths of Bear Crawls (1 pair at a time)
  • 15 Synchro Squats (all 4 athletes)
  • 2 Lengths of Bear Crawls (1 pair at a time)
  • 20 Synchro Squats (all 4 athletes)
  • 2 Lengths of Bear Crawls (1 pair at a time)

...and so on. Keep adding 5 reps to the synchro squats each round.

Notes:

Synchro Squats - All 4 athletes must squat below parallel and back to full extension. The synchronising is at the top of the squat.

Bear Crawl Lengths - 2 athletes bear crawl out and back in their lane. Once they both return and their hands are over the line, the next 2 athletes repeat the same. For a length to count, both athletes must crawl on their hands and feet and 1 hand must cross the line before heading back.

WOD 2: For Time

*WOD 2 and WOD 3 run back to back to create a 20 minute test.

WEIGHTS: Men - 22.5kg dumbbell, 20kg plate, 24kg kettlebell // Women - 15kg dumbbell, 15kg plate, 16kg kettlebell

WOD 2 For Time (15 min time cap):

  • 50 Synchro Press (1 athlete using a Kettlebell, 1 athlete using a Dumbbell, 2 athletes resting at any one time)
  • 100 Synchro Plate Ground To Overhead (2 athletes working at a time, 2 resting)
  • 50 Synchro Sit Ups (All 4 athletes working)
  • 100 Dumbbell Snatch (1 athlete working at a time)
  • 50 Synchro Lunges (All 4 athletes working)
  • 100 Partner Jumps (2 athletes working, 2 lying on the floor)

When WOD 2 is completed or the 15 min time cap is reached, athletes must move all of the equipment to the end of the lane ready for WOD 3.

Any time 2 or more athletes are resting, one must be held off the ground.

Notes:

Synchro Press - 1 athlete uses a Kettlebell and the other a Dumbell. Other 2 athletes rest. Athletes can switch in and out as they wish.

Plate Ground To Overhead - 2 athletes at a time while the other 2 rest. The plate must touch the ground and then be locked out overhead. Pairs can switch in and out as often as they wish. The syncronising is at the top (lock out overhead).

Any time 2 or more athletes are resting, one must be held off the ground.

Synchro press

Synchro Sit Ups - All 4 athletes touch the floor behind their head and then touch their toes at the same time. Synchronising is on the toes.

Dumbbell Snatch - 1 athlete at a time completes a dumbbell snatch with the dumbbell touching the ground and then locked out overhead. Athletes can switch in and out as often as they wish.

Synchro Lunges - All athletes step with their knee to the ground and then back to full extension alternating legs. Synchronising is at the top at full extension.

Partner Jumps - 2 athletes lay on the floor side by side while the other 2 athletes jump 2 footed together over the laying pair.

When WOD is completed or time cap is reached, athletes must move all of the equipment to the end of the lane ready for WOD 3. 1 second for each uncompleted rep will be added to your time.

Time cap for WOD 2 is 15 minutes. If not completed by 15 minutes, the team will move straight into WOD 3.

WOD 3: 5 min AMRAP

*WOD 3 will run immediately after WOD 2 to create a 20 minute test. See video above.

Equipment Shift.

WEIGHTS: All athletes move all weights. Each lane has 2x20kg plates, 2x15kg plates, 1x20kg dumbbell, 1x15kg dumbbell, 1x24kg kettlebell, 1x16kg kettlebell and 1x50kg worm.

2 athletes are zoned into area A, 2 athletes are zoned into area B.

  • Zone A athletes move all the equipment from the start of zone A to the start of zone B.
  • Zone B athletes can then move all equipment from the start of zone B to the end of zone B.

Notes:

The worm must be the last item moved and moved via a front rack walking lunge.

Equipment shift

WOD 4: For Time

30 50kg Worm Burpees Relay (Individual switch until 30 are completed)

  • Pair A: Carry Worm Out, 25 Synchro Worm Burpees, Carry Worm back
  • Pair B: Carry Worm Out, 20 Synchro Worm Burpees, Carry Worm back
  • Pair A: Carry Worm Out, 15 Synchro Worm Burpees, Carry Worm back
  • Pair B: Carry Worm Out, 10 Synchro Worm Burpees, Carry Worm back
  • Pair A: Carry Worm Out, 5 Synchro Worm Burpees, Carry Worm back

All 4 athletes complete 30 Synchro Burpees

Sprint back to finish

Notes:

Worm Burpee - From standing, chest to the ground followed by a 2 footed jump over the worm. Once one rep has been completed the next athlete can start.

Worm burpee relay

Worm Carry - 1 pair moves the worm from one end of the lane to the other in any way they wish.

Synchro Worm Burpee - 2 Athletes start on opposite sides of the worm. They jump down to chest on the floor, return to their feet and then jump two-footed over the worm to complete the rep. Athletes can tag in and out as often as they wish. Synchronised part is at the jump.

Once the first pair return the next pair complete the next set of reps.

Credits:

Photos: Jon Payne Video: Crooked Films

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