Battle Cancer Events are always an excellent day. The teams, supporters, judges, and crew are all giving their all to raise money, push themselves, make new friends, and beat cancer together. Historically, teams of four same-sex or mixed teams have competed in four nine-minute workouts throughout the day.
But Scott Britton and the team are changing things up. The new format for all Battle Cancer CrossFit Challenge events around the world really lives up to the “Challenge” part of the brand name. Teams are now tasked with completing five 10-minute workouts in 2.5 hours, with each 10-minute work followed by 20 minutes of rest before the next workout. The whole kit is on the basic side, like dumbbells, kettlebells, weight plates and sandbags. No barbells, no calisthenics, and no special skills required.
To celebrate the new look, Battle Cancer co-founder Scott Britton created a taster workout challenge exclusively for members of the Men’s Health Squad. You’ll do a 10-minute AMRAP, doing as many reps as you can in that 500m row, dumbbell, and run time. Then take a 10-minute break before repeating this AMRAP, resting again, and finishing with one last try. Watch Scott walk through the moves, then find the workout description below. Much luck.
The workout
10 minutes AMRAP x 3
1) 500m row
Strap yourself into a rowing machine and grab the handles with your torso upright. Keep your head and neck neutral (A). Drive your legs hard and keep your arms straight until your legs are fully extended. Then, lean back slightly and end the pull by pulling your arms into your chest (B). Reverse the movement and repeat.
2) 10 x DB Snatch
Start with a dumbbell on the floor between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive up through your hips and knees, creating momentum to pull the dumbbell straight up in one motion (B). Finish Overhead in full lockout. Switch hands on each repetition.
3) 400 meter dash
You’re right if you think 400m should be completed at a decent pace, but remember you have to get through three laps of this AMRAP. Focus on lifting your knees high (A) and propelling your arms (B) forward to keep your speed consistent as you begin to tire.
4) 30 x DB Snatch
Start with a dumbbell on the floor between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive up through your hips and knees, creating momentum to pull the dumbbell straight up in one motion (B). Finish Overhead in full lockout. Switch hands on each repetition.
Rest 10 minutes between each round. 3 rounds of AMRAP in total, keep that in mind.
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