The Competition

At Red Hills CrossFit, we annually host the Battle for the Brave fitness competition as a way to
bring the Tallahassee fitness community together and more importantly, to support local law
enforcement and first responders. A portion of the proceeds from this event will be donated
back into the community and foundations that support those who serve. This year, we have
partnered with The United for the Fallen to support students at FSU who are Gold Star families.
 
To learn more about this amazing foundation, visit
https://theunitedforthefallen.com/wo1-john-wirka-jr-memorial-fund/

Date: 09 November,2024
Time: 07:00 am - 06:00 pm
Location: 1001 St. Augustine Street, Tallahassee, 32306, Main Campus Field at Florida State University

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VOLUNTEERS

VENDORS/SPONSORS

Schedule of Events (Subject to change)

7am Athlete Check In

7:30am Opening Ceremony and Athlete Briefing

8am Event 1

4:30/5pm Awards Ceremony

Divisions & Movements

Standards:
FUNCTIONAL FITNESS
Deadlifts (135/95)*
S2O (95/65)
Front Squats (95/65)
KB Swings (35/26)
DB Snatch (35/20)
Wall Ball Shots (14/10)
Box Step Ups (20/24in)
Single Unders
Weighted Lunges
 
INTERMEDIATE
Deadlifts (185/125)
Clean (115/75)*
S2O (115/75)
Front Squat (115/75)
Snatch (95/65)
DB Snatch (50/35)
Box Jumps (24/20in)
Wall Ball Shots (20/14)
Double Unders (1 per team)
Weighted Lunges
 
RX
Deadlifts (255/175)
Clean (185/125)*
S2O (185/125)
OH Squat (135/95)
Snatch (135/95)
DB Snatch (70/50)
Box Jumps (30/24in)
Wall Ball Shots (20/14)
Double Unders
Weighted Lunges
Dead Hang or Pull-Ups
 
*All listed weights are working weights. Standards are close approximations of the weights for the programmed workouts. Be prepared to perform monostructural movements such as running, biking, rowing, skiing, etc. Please keep in mind that these standards are to be used as a guide in selecting the appropriate division. This list is not exclusive. Being able to perform the movements above suggests that you also have the capacity to perform other movements that you may not see on this list.
**Weights for these movements may increase during workouts on a tiered scale.




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Workouts

Workout 1:

TAKE A LAP

 

RX:

6 Rounds You Go I Go For Time

Football Field Run, together

8 Front Squats 135/95

8 burpees over bar, must jump

Move barbell forward 5 yards

- Run together-

 

INT:

6 Rounds You Go I Go For Time

Football Field Run, together

8 Front Squats 115/75

8 burpees over bar, must jump

Move barbell forward 5 yards

- Run together-

 

Functional Fitness:

6 Rounds You Go I Go for Time:

Football Field Run

8 Front Squats 95/65

8 burpees over bar, may step over

Move barbell forward 5 yards

-Alternating full rounds by partner-

 

For Time, 18 Minute CAP

 

Runs- RX and Intermediate will complete runs together then alternate rounds of the barbell work. Functional Fitness will alternate full rounds, only one person running at a time.

Front Squats- hip crease below knees for full depth, hips open and knees locked out at top for compete rep.

Burpees- may jump or step back/forward at beginning and end of burpee. RX and Intermediate must then complete a jump over the bar (staggered jumps allowed as shown on rep two of burpee video). Functional Fitness may jump, stagger jump or step over barbell.

Barbell Progression- after 8th rep of burpee, athlete completing the barbell movements must roll barbell forward 5 yards to mark that round finished, then the next round may start.

 

 

Workout 2:

YOU BIKING?

 

RX:

30 Alt. Dumbbell Clean and Jerks 50/35

30/24 cals Echo Bike

30 Alt. Dumbbell Snatches 50/35

30/24 cals Echo Bike

30 Alt. Dumbbell Clean and Jerks 50/35

 

Intermediate:

30 Alt. Dumbbell Clean and Jerks 35/25

24/20 cals Echo Bike

30 Alt. Dumbbell Snatches 35/25

24/20 cals Echo Bike

30 Alt. Dumbbell Clean and Jerks 35/25

 

Functional Fitness:

30 Alt. Dumbbell Clean and Jerks 25/15

20/15 cals Echo Bike

30 Alt. Dumbbell Snatches 25/15

20/15 cals Echo Bike

30 Alt. Dumbbell Clean and Jerks 25/15

 

Split Reps as Needed, 8 Minute CAP

 

Alternating Dumbbell Clean and Jerks- dumbbell starts on the ground. At start of workout, one hand picks up dumbbell, the other hand must not come in contact with the body. One dumbbell head must come in contact with the shoulder when passing through the clean before pressing into the jerk overhead (strict, push press , push jerk allowed). Full elbow, hip and knee lockout at the completion of each rep. Only one dumbbell head needs to make contact with the ground between reps. Must switch hands each repetition.

Alternating Dumbbell Snatch- dumbbell starts on the ground. At start of workout, one hand picks up dumbbell, the other hand must not come in contact with the body. Dumbbell is snatched to overhead position and each rep is counted once elbow, hip and knees are in full locked out position. Both heads of the dumbbell must come in contact with the ground between reps. Must switch hands each repetition.

*all dumbbell movements- may alternate hands in air or by placing dumbbell on the ground*

Echo Bike- final target calories must be reached on the screen before the team can move onto the next movement of the workout. Judge will make sure the screen has been reset prior to the second bike leg of the workout.

 

Workout 3:

POWER SURGE

 

RX

10 Box Jump Overs 24inches/20inches

10 Shoulder to Overhead 135/95

20 yard Shuttle Run

 

Intermediate

10 Box Jump Overs 24inches/20inches

10 Shoulder to Overhead 115/75

20 yard Shuttle Run

 

Functional Fitness

10 Step Up and Overs 24inches/20inches

10 Shoulder to Overhead 95/65

20 yard Shuttle Run

 

10-Minute AMRAP

Share reps, Run together.

 

Box Jumps- RX and Intermediate must jump to the box with mandatory step down on the other side. Functional Fitness will complete step up and overs. Split reps as needed.

Shoulder to Overhead- may complete strict, push press, push jerk or split jerk. Split reps as needed.

Shuttle Run- must run with a partner out 10 yards and return, for a total of 20 yard shuttle. Must wait till both partners have crossed the designated line before beginning the next round.

 

Workout 4:

THE 100 DASH

 

RX

100 double unders

100 Russian KBS 70/53

100 yard KB suitcase carry 70/53

 

Intermediate

50 double unders/50 singles

100 Russian KBS 53/35

100 yard KB suitcase carry 53/35

 

Functional Fitness

100 single unders

100 Russian KBS 35/26

100 yard KB suitcase carry 35/26

 

Split reps as needed, FOR TIME.

 

STANDARDS:

Double Unders- rope must pass under the feet twice

Single Unders- rope must pass under the feet once

Intermediate- all 50 double unders must be completed before moving onto the single unders.

Russian Kettlebell Swings- starts with Kettlebell just below the groin and rep is counted once the bottom of the bell passes the shoulder plane.

KB Suitcase Carry- holding kettlebell at your side with one hand, complete as far a distance as possible (up to the 100 yards required) by walking, jogging or running with the kettlebell. Cannot switch arms/ partners unless first placing the kettlebell on ground.

*Sharing reps on Kettlebell movements: kettlebell must be placed on ground before partner can continue reps*

 

 

 

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