Time to broaden your search for the perfect roster with Green Mountain CrossFit's inaugural Cross Pollinator three person throwdown. Teams will consist of three same-gender athletes, and at least one of the teammates must come from a different gym than the other two. Open Men's and Women's categories will challenge the experienced CrossFitters, and Men's and Women's Rec categories are perfect for the first-time competitor or the beginner-intermediate level athlete.
Cost: $225 ($75/Teammate)
Divisions: Open and Rec
Workouts: Three + Floater, and Finals for top Open Men's & Women's teams
To volunteer as support staff for the day, email Mel at firstname.lastname@example.org
"Pick Your Poison"
3 Rounds of 3 Minutes
Round 1: Thrusters
Round 2: Shoulder-to-Overhead
Round 3: Power Clean
Within each 3 min round, each athlete has 1 min to do max reps.
Weights will increase each minute in the following progression:
First Minute Weights:
Second Minute Weights:
Third Minute Weights:
Each athlete must take a 1 minute turn with each weight
Tom, Dick and Harry are an Open Team.
Bar is loaded at 135 and Tom takes the first minute, executing max rep Thrusters. At 1 min Tom stops, team loads bar to 155 and Dick does max rep Thrusters. At 2 min Dick stops, team loads bar to 175 and Harry does max rep Thrusters. At 3 min the team returns the bar to 135 and either Dick or Harry does max rep S-to-O. (Because Tom already had his minute at 135 he cannot do that weight again.) Workout continues until 9 minutes are done. By the end of the workout each athlete will have done one minute at each weight. By the end of the workout each athlete will have done one minute of each movement.
Teams will have a single bar and appropriate weights
Teams are responsible for loading their own weights
Score is max reps
9 Rounds of...
400 m Run
15 Overhead Squats (Open: 95/65, Rec: 65/45)
Max Calorie SkiErg
Each athlete will do a total of 3 rounds of "Nancy"
While Athlete #1 runs, Athlete #2 does OHS
As soon as OHS are complete, Athlete #3 SkiErgs
When runner completes 400 m everyone rotates
After 9 rounds Score = Elapsed Time - (Calories x 2)
3...2...1...Go. Athlete #1 sets out on 400 m Run and Athlete #2 begins 15 OHS while Athlete #3 rests. After 40 seconds Athlete #2 finishes 15 reps of OHS and Athlete #3 begins to SkiErg while Athlete #2 rests. At 1:45 Athlete #1 finishes run, Athlete #2 begins run, Athlete # 3 rotates from SkiErg to OHS and the cycle continues. After 9 rounds, Elapsed time is 13:30 and total Calories achieved is 160. 13:30 minus 80 seconds is a score of 12:10.
60 Double-Synchro Toes-To-Bar (Rec: Hanging Knee Raises)
50 Double-Synchro Russian KB Swings (32/24, 24/16)
40 Double-Synchro Single Arm DB Thrusters (50/35, 35/20)
30 Triple-Synchro Box Jumps (24/20, Rec: Step-ups allowed)
20 Triple-Synchro Burpees
10 Triple-Synchro Atlas Stone Ground-to-Shoulder
1800 m BikeErg Relay
- Double Synchro = 2 Athletes working together w/3rd Athlete able to sub-in any time
- Triple Synchro = 3 Athletes working together
- TTB Synchro: 4 toes touching or 4 knees above hips
- KBS Synchro: 2 KBs above shoulders - No rep requires reset to ground
- Thruster Synchro: Bottom of squat and top lockout
- Box Jump Synchro: Standing at top of box w/control
- Burpee Synchro: Chest on ground at same time
- Atlas Stone Synchro: At shoulder w/control
Stone Weights - Open M: 140/11/95, Open F: 95/75/50, Rec. M: 95/75/50, Rec. F: 75/50/40 - Each athlete will have a unique weight and athletes can switch weights at any time. Partners can help each other get stone to shoulder as long as all three stones end up on shoulders at same time.
Bike Erg Relay is 3 Rounds of 200 m each each athlete