CrossFit Invitational: Workouts Released

We’re now just a few hours away from the opening event in the CrossFit Invitational in London.

The good news is, CrossFit has now released the workouts for the one day competition!

Dave Castro and Tony Budding made the announcement earlier today, unveiling the details of a four-stage, points structure system.

In a nutshell, each event is worth 2 points, with 26 points the maximum number of points available. Obviously, the team with the most points at the end of the night wins!

In case you forgot, here are the team line-ups:

Team USA: Rich Froning Jr (Captain), Matt Chan, Jason Kahlipa, Julie Foucher, Rebecca Voigt, Kristan Clever.

Team Europe: Annie Thorisdottir (Captain), Samantha Briggs, Katrin Tanja Davidsdottir, Frederik Aegidius, Mikko Aronpaa, Numi Snaer Katrinarson.

And here are the workouts:

Stage 1

Event 1 – Thorisdottir and Vainio vs. Voigt and Khalipa
For Time:
Women complete
95 pound Thruster, 12 reps
12 Box jumps, 24″ box
115 pound Thruster, 9 reps
9 Box jumps, 24″ box
135 pound Thruster, 6 reps
6 Box jumps, 24″ box
Then, men complete
135 pound Thruster, 12 reps
12 Box jumps, 30″ box
155 pound Thruster, 9 reps
9 Box jumps, 30″ box
185 pound Thruster, 6 reps
6 Box jumps, 30″ box

The winning team earns 2 points.

Event 2 – Briggs and Katrinarson vs. Foucher and Froning
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Muscle-ups
Squat snatch (135/95 pounds)

Partners will alternate between each set of exercises, starting with the women. I.e. the woman performs 9 muscle-ups, then the man performs 9 muscle-ups, then the woman performs 9 squat snatch, etc.

The wining team earns 2 points.

Event 3 – Davidsdottir and Aronpaa vs. Clever and Chan
For time:
Women complete
145 pound Push press, 18 reps
18 Burpee box jump overs, 20″ box
Then, men complete
205 pound Push press, 18 reps
18 Burpee box jump overs, 24″ box

The winning team earns 2 points.

Stage 2

Event 1 – Davidsdottir vs. Clever
3 minutes to find a 1 rep max of:
Snatch

The athlete who lifts the most weight earns 2 points for the team.

Event 2 – Thorisdottir vs. Voigt
3 minutes to find a 1 rep max of:
Clean and jerk

The athlete who lifts the most weight earns 2 points for the team.

Event 3 – All 3 women
For time:
75 Handstand push-ups
50 Bar Muscle-ups
155 pound Front squat, 50 reps
53 pound Kettlebell swings, 75 reps

Once the event starts, the kettlebell may not touch the floor. The winning team earns 3 points.

Stage 3

Event 1 – Vainio vs. Froning
3 minutes to find a 1 rep max of:
Snatch

The athlete who lifts the most weight earns 2 points for the team.

Event 2 – Aronpaa vs. Chan
3 minutes to find a 1 rep max of:
Clean and jerk

The athlete who lifts the most weight earns 2 points for the team.

Event 3 – All 3 men
For time:
One at a time each man completes
185 pound Front squat, 15 reps
60 meter Shuttle sprint
Then, one at a time each man completes
185 pound Hang power clean, 12 reps
52 meter Sprint
Then, one at a time each man completes
185 pound Push press, 9 reps
46 meter Shuttle sprint

Once the event starts, the barbell may not touch the ground until the third man completes the final sprint. The winning team earns 3 points.

Stage 4

Finale – Entire team competes
For time:
120 Pull-ups, performed 20 each as a relay
20 Synchronized Overhead squats with 95-115-135-145-165-185 pound barbells
240 Double-unders, performed 40 each as a relay
20 Synchronized Deadlifts with 185-205-225-275-315-355 pound barbells
120 Box jumps, performed each as a relay

The winning team earns 6 points.

Don’t forget, you can watch all the action LIVE on Europsport, or by clicking here.

In the meantime, here’s some footage of Team USA training for the event: