PRIMUS CrossFit Orlando

PRIMUS Trials Workout

RX Men & Womenclick here for standards and instructions

50m team relay with slammer ball (20/15) – each person does 10 ball slams

1000m sled push (2 x 45/1 x 45 plate)

Inside gym: Teams will pick either Red Pill or Blue Pill

Red Pill (u-go-I-go, split anyway)
110 KBS (72/53)
20/15 Bar muscle-ups

-OR-

Blue Pill (u-go-I-go, split anyway)
80 Ground-to-overhead (135/95)
60 Box jump-overs (24/20)

Then 12 Rope climbs – u-go-I-go

1000m equipment carry (135/95)

Stop at cul-de-sac: U-go-I-go
80 thrusters (135/95)

Team tire flips across the cul-de-sac
At turnaround – 20 team locked arm sit ups
Team tire flips back across the cul-de-sac
20 synchro partner clap burpees

Complete 1000m loop with equipment carry.

Go back to gym: (u-go-I-go, split anyway)
40 HSPU
60 cleans (185/125)

60/50 calorie row – assign 2 teammates (split anyway)
100m bear crawl – assign 2 teammates (both people crawling)
Once both are complete, go on to last movement:

Finish with 100m team skipping.

For time.

SCALED Men & Women – click here for standards and instructions

50m team relay with slammer ball  (20/15) – 10 ball slams per person

1000m sled push (1 x 45/1 x 25)

Inside gym: Teams pick either Red Pill or Blue Pill

Red Pill (u-go-I-go, split anyway)
110 Kettlebell swings (53/35)
20/15 pullups

-OR-

Blue Pill (u-go-I-go, split anyway)
80 Ground-to-overhead (95/65)
60 box jumps with step-down (step-up/step-down ok) (20/16)

Then
24 rope pulls

1000m equipment carry (95/65)

Stop at cul-de-sac: U-go-I-go
80 thrusters (95/65)

Team tire flips across the cul-de-sac
At turnaround – 20 team locked arm sit-ups
Team tire flips back across the cul-de-sac
20 synchro partner clap burpees

Complete 1000m loop with equipment carry.

Go back to gym: (u-go-I-go, split anyway)
40 hand release push-ups
60 cleans (135/85)

60/50 calorie row – assign 2 teammates (split anyway)
100m bear crawl – assign 2 teammates (both people crawling)

Once both are complete, go on to last movement:

Finish with 100m team skipping.

For time.

PRIMUS Trials movie poster

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