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At CrossFit Route 7, the conditioning workout involved an AMRAP (As Many Rounds As Possible) in 24 minutes, consisting of 16/12 calorie rows, 8 squat snatches with weights of 115/75 lbs, 4 bar muscle-ups, and 48 double unders. The workout also included scaling options to accommodate different fitness levels[1].
The official CrossFit website featured a 30-minute workout that included an 800-meter run, 20 toes-to-bars, and 20/30 Echo bike calories. Athletes were advised to aim for at least three rounds, with advanced athletes targeting five to six rounds. The workout provided various scaling options, such as reducing the duration, distance, and number of repetitions, and substituting exercises like toes-to-bars with knees-to-chests or hanging knee raises[2].
Warlock CrossFit presented a test run and a main workout involving alternating dumbbell snatches and wall-ball shots. The main workout consisted of two rounds for time, with 50 alternating DB snatches and 50 wall-ball shots. There were also intermediate and beginner options, as well as a partner workout and an at-home option[3].
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