Little Heroes 2020 Workouts

**IMPORTANT INFO **
Our main focus for Little Heroes will always be to fund raise and help kids that are battling cancer. Please scale accordingly if the workouts are too challenging. This is a great time to sweat a little bit, push each other and more importantly have fun helping others! Please film all three workouts. You will be required to submit Workout 1 (Brooklyn) and Workout 3 (Sophia).

Please upload Brooklyn and Sophia videos to YouTube. You can make these private and send the links only to our team of judges: carlos@calaverabarbell.com, paige@calaverabarbell.com, cj@crossfitinitiative.com, amyhuffster@gmail.com and menard.lontoc@gmail.com. Email to judges must include the following:

Team Name
-Brooklyn: Rx’d or Scaled (note: all Rx’d scores will rank higher than scaled)
-Brooklyn Part A Time:
-Brooklyn Part B Thruster weight for Male:
-Brooklyn Part B Thruster weight for Female:
-Kylee’s Chipper Time:
-Sophia: Rx’d or Scaled (note: all Rx’d scores will rank higher than scaled)
-Sophia Total reps:
-Youtube Video Links to Brooklyn and Sophia

*Please include the following in your YouTube videos:
-Team Name
-Workout Name
-Please film Bars and weights used (we need to verify the weights) *submissions without weight verification cannot be counted.

Workout 1: BROOKLYN
Part A
7MIN
21-15-9
Synchronized Front Squats/Synchronized Toes to Bar
Weight for Rxd: 135/95 lbs
Scaled: 95/65 lbs or 75/45 lbs and Knees to 90 DEG

Part B Immediately after A
3MIN
To establish 2 rep Thruster Max (Partners can work at the same time)

Important to know before doing workout:
*Brooklyn will have 2 scored events, part A and B. Teams who perform the workout Rxd will place higher than scaled. Similar to Open scoring.
*Keep running clock in back of video. Workout should be 10 minutes (Part A- 7MIN right into Part B- 3MIN).
*For part B, barbell must be taken from the floor.
*Upon video review, no reps will be added in seconds (1 no rep = 5 seconds) to total time.
*

For workout descriptions check out Youtube video below.

Workout 2: KYLEE’S CHIPPER
18MIN Time Cap

100 Medball throws 12’ (14lb then 20lb)
100 Double Unders/400 Singles (4:1)
100 Wall Balls (14lb/20lb)
100 Double Unders
100 Step overs with Medball (14lb/20lb)
100 Double Unders

Important to know before doing workout:
*After Medball throws, each partner must hold their ball on their shoulder before the other can work.
*Medball throws are 50 with 14lbs ball and 50 with 20lbs ball in that order.
*Each partner must complete 50 wallballs and 50 step overs but can alternate as they wish.
*Double unders do not have to be split up evenly between partners.
*If partner does not have the Medball up, no reps will be counted.
*If partner does not have the Medball up, no reps will be counted.
*Box height is 20”
*Upon video review, no reps will be added in seconds (1 no rep = 5 seconds) to total time.

For workout descriptions check out Youtube video below.

Workout 3: SOPHIA
Unbroken AMRAP Ground to Overhead
6MIN Time Cap

1,2,3,4,5,6,etc.
Weight for Rxd: 115/75 lbs
Scaled: 75/55 lbs

Important to know before doing workout:
*Partner A does 1, Partner B does 2, Partner A does 3, etc…
*Reps must be touch-and-go, you can rest anywhere but the ground. If you break your partner will perform 5 bar over burpees before you continue to work.
*Upon video review, no reps will be subtracted from the total number of reps.

For workout description click YouTube video below.