CrossFit JXL

JXL CUP WORKOUT ANNOUNCEMENT 🏆

WORKOUT 1

AMRAP12 (YGIG)

EVERY MINUTE COMPLETE:
12/10 (RX) 10/8 (SCALED) CAL SKI
-IN REMAINING TIME-
MAX GROUND-TO-OVERHEAD
50/35KG (RX) 40/25 (SCALED)

SCORE = TOTAL COMBINED REPS OF GROUND-TO-OVERHEAD AFTER 12 ROUNDS

WORKOUT 2

FOR TIME (Time Cap: 12 Minutes)

Rx
10/8 Wall Walks (split evenly)
75ft Double Dumbbell front rack Walking Lunge (2x22.5/2x15kg)
1k Run (Together)
75ft Double Dumbbell front rack Walking Lunge (2x22.5/2x15kg)
10/8 Wall walks (split evenly)
Sprint to finish

Scaled
16/14 walk outs (split evenly)
75ft Double Dumbbell Front Rack Walking Lunge (2x15/2x10kg)
1k Run (Together)
75ft Double Dumbbell Front Rack Walking Lunge (2x15/2x10kg)
16/14 walk outs (split evenly)
Sprint to finish

SCORE = Total time taken to complete workout

WORKOUT 4

FOR TIME (Time Cap: 15 Minutes)

Rx
2000m /1600m c2 bike
60 Toes to bar (split any way)
1600m /1200m c2 bike
40 Pull ups (split any way)
1200m / 1000m c2 bike
------------------------------- TIE BREAKER TIME
10/6 Bar muscle ups (split any way)

Scaled
2000m /1600m c2 bike
60 Knee Raises 30 Toes to bar (split any way)
1600m /1200m c2 bike
40 ring rows (split any way)
1200m / 1000m c2 bike
------------------------------- TIE BREAKER TIME
10/6 Pull ups (split any way)

SCORE = Total time taken to complete workout

JXL CUP - WORKOUTS 3A & 3B

3A) SANDBAG LADDER

Teams will have a 45s window to complete each lift moving through the sandbag ladder (ascending weights)

A good rep requires athletes to clean the sandbag from the floor to a controlled position on the shoulder.

SCORE: Total Weight Combined Lifted.

3B) FOR TIME: 10 SANDBAG TO SHOULDER *unbroken
(Time Cap: 2 minutes)

Athletes will complete 10 Sandbag To Shoulder reps for time.
Each athlete can only touch the sandbag once and they must go unbroken.

If teams fail to complete a total of 10 combined unbroken reps, they must restart the workout.

A good rep requires athletes to clean the sandbag from the floor to a controlled position on the shoulder.

SCORE: Time taken to complete 10 reps



WEIGHTS

3A: (Rx: 50,60,70,85,100 / 40,50,60,65,70)
(Scaled: 40,50,60,70,85 / 25,30,40,50,60)

3B: (Rx: 60/40)
(Scaled: 40/30)

*ALL WEIGHTS IN Kilos

JXL CUP - CrossFit Same S*x Pairs Competition



Grab a partner and start practicing!
If you want to take part, send us a DM with the following:

Team Members
Team Name
Division You Will Be Competing In

* Limited spaces for each division *

Location: CrossFit JXL

Date: 08.08.2026

Divisions: Scaled / Rx

Entry fee: £25 per person

- MORE DETAILS TO FOLLOW -

Nutrition seminar went down a treat with Massive thank you to her for dropping in and sharing all things nutrition for sports performance 🙏😊