Battle Cancer events are always an excellent day. The teams, supporters, judges and crew all give their all to raise money, push themselves, make new friends and collectively flick cancer the finger. In the past, teams of four same-sex or mixed teams have competed in four nine-minute workouts over the course of the day.
But Scott Britton and the team are changing things up. The new format for all Battle Cancer CrossFit Challenge events around the globe will truly live up to the ‘challenge’ part of the brandname. Teams will now be tasked with completing five 10-minute workouts in 2.5 hours, with each 10 minutes of work followed by 20 minutes of recovery before the next workout. All the kit is on the fundamental side, like dumbbells, kettlebells, weight plates and sandbags. No barbells, no gymnastics and no specific skills needed.
To celebrate the new look, Battle Cancer co-founder Scott Britton has designed a taster workout challenge exclusively for Men’s Health Squad members. You’re going to do a 10-minute AMRAP, doing as many reps as possible in that time of 500m rowing, dumbbells snatches and running. Then you take a ten minute rest before repeating that AMRAP, resting again and finishing with a final go at it. Watch Scott run through the movements, then find the workout description below. Good luck.
The Workout
10 Minute AMRAP x 3
1) 500m row
Strap into a rowing machine and grasp the handles with an upright torso. Keep your head and neck neutral (A). Drive hard with your legs, keeping your arms straight until your legs are fully locked out. Then lean back slightly and finish the stroke by pulling hard with the arms into the chest (B). Reverse the movement and repeat.
2) 10 x DB Snatch
Begin with one dumbbell on the ground between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive upwards through your hips and knees, generating momentum to pull the dumbbell directly upwards in one motion (B). Finish overhead in full lockout. Alternate hands each rep.
3) 400m run
You’re right to think 400m should be done a decent pace, but remember you’ve got three rounds of this AMRAP to get through. Focus on lifting your knees high (A) and driving ahead with your arms (B) to keep your speed consistent as you start to fatigue.
4) 30 x DB Snatch
Begin with one dumbbell on the ground between your legs, then squat down to grab it with your thighs parallel to the floor (A). Drive upwards through your hips and knees, generating momentum to pull the dumbbell directly upwards in one motion (B). Finish overhead in full lockout. Alternate hands each rep.
Rest 10 minutes between each round. 3 rounds of the AMRAP in total, remember.
