Woman lifting weights at a gym with overlay text "Bound Brawl" and date "4.27.2024." QR code for registration at "competition corner" and URL "crossfitbound.com/boundbrawl42724."

Bound Brawl

A one-day fitness competition to find the fittest 2-person team MM/FF. You will be tested in all areas of fitness from endurance, strength, and gymnastics, to communication skills and how well you work together.

The price to compete is $150 per team. Register at Competition Corner. We have a limited number of spots in both the Rx/Scaled Divisions.

A person is using a rowing machine in a gym setting. The image contains workout instructions overlay: 'Event 1: On the Ropes Rx/Scaled, 5RFT: 500/400m Row, 30/25 Calorie Bike, Time Cap 20 Minutes'. Also, there is a URL crossfitbound.com/boundbrawl42724 in the bottom right corner.

On The Ropes

5RFT
500/400m Row
30/25 Calorie Echo Bike

Workout 1 is going to push you physically and mentally. The time cap is 20 minutes. Which will be aggressive for many of you. It’s meant to make you push harder on both the rower and the bike.
You and your partner will alternate between each movement, once your partner has completed the prescribed meters/calories. Both will complete 5 rounds. Partner 1 will start on the rower and Partner 2 will begin on bike.

CrossFit challenge instructions with a female athlete lifting a barbell. Partner 1 establishes a 1RM clean and jerk in 6 minutes. Partner 2 performs a 3-minute AMRAP of burpee pullups or burpee to bar, resting for 3 minutes. At 6 minutes, Partner 2 establishes a 1RM CJ. At 9 minutes, Partner 1 starts AMRAP3 of burpee pullups or burpee to bar. Time cap is 12 minutes. RX involves burpee pullups, scaled involves burpee to bar. Event is called Haymaker, applicable for RX/Scaled.

Haymaker

Workout 2 will begin with partner 1 establishing a 1RM Clean and Jerk in 6 minutes. Partner 2 will begin there 3-minute AMRAP of max Burpee Pullups. Once Partner 2 has completed the AMRAP, they will have 3 minutes of rest before starting there Max Clean and Jerk.
At the 6-minute mark, Partner 2 begins there max clean and jerk while P1 will rest for an additional 3 minutes. At 9 minute mark Partner 1 will begin there 3-minute AMRAP of burpee pullups. At the 12-minute mark, both athletes will be done.

Handstand push-up exercise during CrossFit event with workout details overlay including wall walks, dumbbell snatches, wall balls, and time cap.

Keep It Together

Both athletes will have to work together on this workout. All about communication and transitions. Begins with 30 Wall Walks, one person works while the other rests. Both athletes can start on the floor, while one works the other will rest. There will be one dumbbell and one wall ball for the athletes to share during this workout.

CrossFit competition flyer for Event 5 'Below the Belt', showing workout details for RX and Scaled categories. Includes exercises like box step overs, overhead squats, bar muscle ups, front squats, and pullups. Time cap is 12 minutes.

Below the Belt

Our favorite workout to end on is the down and back. The Rx will have a skilled barbell movement coupled with a skilled gymnastics movement. Partner 1 will complete the 21-15-9 while partner 2 rests. Once the 9th Muscle up or Pullup is complete Partner 2 can begin there 21-15-9. Once partner 2 completes the final rep of 9 Bar Muscle Ups or Pull Ups. Partner 1 can begin working back up starting with 9 Bar Muscle Ups/Pull ups then the 15 Overhead Squats to the 21 box stepovers. Once complete then Partner 2 can work their way back. Once Partner 2 has completed the 21st box step the workout is complete.