“Saved by the Barbell”

CrossFit For Kids Benchmark WOD

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  • 3 Rounds for Max Reps in 17 minutes
  • 1 minute Burpees
  • 1 minute Wall Ball Shots (20/14 lb)
  • 1 minute Deadlifts (115/75 lb)
  • 1 minute Medicine Ball Sit-Ups (20/14 lb)
  • 1 minute Hang Power Cleans (115/75 lb)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball, 75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb. deadlifts and cleans

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namesake photo
Background: "Saved by the Barbell" is an annual [US] Labor Day weekend fundraiser workout hosted by the CrossFit Foundation, taking place at participating CrossFit affiliates around the world.

"Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities.. [to] fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children."

"Kids need to move. To play. To stand up from their desks and couches and go outside, go to the gym, learn how to move and nourish their bodies in a safe and healthy community. That’s what Saved by the Barbell is all about."

CrossFit For Kids' Saved by the Barbell brings together the affiliate community in the generous spirit of the "CrossFit for Hope," "Hotshots19," and "Fight Gone Bad" fundraiser workouts.

Labor day in the US is celebrated on the first Monday in September. The first annual event was held on Monday, September 3, 2018. The following year in 2019 the event was held on the Saturday of Labor Day weekend (August 31, 2019).
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