The Pit, presenters of the Teenage CrossFit Games, brings you “High Tide” – where kids will take to the floor and experience the big show!
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
For Max Reps
6 Rounds | 40 Seconds Work / 20 Seconds Rest
2 Deadlifts (45#)
4 Shuttle Sprints (1 = 25’ down / 25’ back)
Max Rep Burpee Box Get Over (20″)
Tie Break:
There is no tiebreak.
Workout Flow:
This workout is six rounds. Each round is 40 seconds of work followed by 20 seconds of rest. Athletes will start standing on the start mat behind their barbell, facing the crowd. At the call of “3, 2, 1, Go!” the athlete will begin working and must first complete the prescribed number of deadlift reps.
After finishing all deadlift reps, the athlete will immediately move to the shuttle runs and complete 4 down-and-back shuttle runs. Each shuttle run is 25 feet down and 25 feet back.
After completing all shuttle runs, the athlete will perform as many burpee box get-overs as possible with any time remaining in the 40-second work period.
When the clock reaches 40 seconds, the athlete must stop all movement immediately. The athlete will then take a mandatory 20-second rest period. During the rest period, the athlete must return to the start mat behind their barbell.
This same work and rest pattern will be repeated for all six rounds.
The athlete’s score will be the total number of reps completed across all six rounds.
Movement Standards:
Deadlift: Each rep starts with the barbell on the ground. The rep is complete when the athlete is standing fully upright with hips locked, knees locked, and shoulders behind the bar. The barbell must touch the ground on every rep. Bouncing the bar is not allowed. The athlete’s hands must be outside the knees at all times. Sumo deadlifts are not allowed. Lifting straps or grips are not allowed.
Shuttle Run: Each shuttle run starts with both feet clearly behind the start line. At each turnaround, the athlete must place ONE hand on the ground past the line before running back. Touching the line does not count. The athlete’s feet do not need to cross the line at the turnaround. If the athlete does not touch the ground correctly, the rep is a no rep, and the athlete must return to the line they started from and repeat the entire length again. On the final shuttle run only, the athlete only needs to run past the line and does not need to touch the ground. One shuttle run equals 25-feet down and 25-feet back.
Burpee Box Get Over: Each rep starts with the athlete facing the box with head closest to box and feet furthest from box. At the bottom of the burpee, the athlete’s chest and thighs must touch the ground. The athlete may step or jump into and out of the burpee. The athlete may step, jump, or climb over the box and may use their hands on the box. The athlete does not need to place both feet on the box. The rep is complete when both feet are on the ground on the opposite side of the box. Any rep not fully completed prior to the 40 second mark, will not count.
For Max Reps
6 Rounds | 40 Seconds Work / 20 Seconds Rest
2 Deadlifts (65#)
4 Shuttle Sprints (1 = 25’ down / 25’ back)
Max Rep Burpee Box Get Over (24″)
Tie Break:
There is no tiebreak.
Workout Flow:
This workout is six rounds. Each round is 40 seconds of work followed by 20 seconds of rest. Athletes will start standing on the start mat behind their barbell, facing the crowd. At the call of “3, 2, 1, Go!” the athlete will begin working and must first complete the prescribed number of deadlift reps.
After finishing all deadlift reps, the athlete will immediately move to the shuttle runs and complete 4 down-and-back shuttle runs. Each shuttle run is 25 feet down and 25 feet back.
After completing all shuttle runs, the athlete will perform as many burpee box get-overs as possible with any time remaining in the 40-second work period.
When the clock reaches 40 seconds, the athlete must stop all movement immediately. The athlete will then take a mandatory 20-second rest period. During the rest period, the athlete must return to the start mat behind their barbell.
This same work and rest pattern will be repeated for all six rounds.
The athlete’s score will be the total number of reps completed across all six rounds.
Movement Standards:
Deadlift: Each rep starts with the barbell on the ground. The rep is complete when the athlete is standing fully upright with hips locked, knees locked, and shoulders behind the bar. The barbell must touch the ground on every rep. Bouncing the bar is not allowed. The athlete’s hands must be outside the knees at all times. Sumo deadlifts are not allowed. Lifting straps or grips are not allowed.
Shuttle Run: Each shuttle run starts with both feet clearly behind the start line. At each turnaround, the athlete must place ONE hand on the ground past the line before running back. Touching the line does not count. The athlete’s feet do not need to cross the line at the turnaround. If the athlete does not touch the ground correctly, the rep is a no rep, and the athlete must return to the line they started from and repeat the entire length again. On the final shuttle run only, the athlete only needs to run past the line and does not need to touch the ground. One shuttle run equals 25-feet down and 25-feet back.
Burpee Box Get Over: Each rep starts with the athlete facing the box with head closest to box and feet furthest from box. At the bottom of the burpee, the athlete’s chest and thighs must touch the ground. The athlete may step or jump into and out of the burpee. The athlete may step, jump, or climb over the box and may use their hands on the box. The athlete does not need to place both feet on the box. The rep is complete when both feet are on the ground on the opposite side of the box. Any rep not fully completed prior to the 40 second mark, will not count.
FLOOR LAYOUT
