F3 Greenwood

Kalsu and Back Again– IPC 2024 Week 0

And, we’re back. Year 7 of what is often referred to as “The Greatest Competition in F3Nation”. Iron Pax 2024 is sure to deliver both continued pain, commitment, and complaining. So, without further ado, week 0 continues with the tradition of honoring a member of our military who lost their lives fighting for our freedom. This year we honor and remember 1st Lieutenant James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, US Army, who was killed in action on July 21st, 1970 in the A Shau Valley, Vietnam. This WOD is consistently in the top 10 of hardest CrossFit workouts, so, it’s perfect to kick-off Iron Pax 2024.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but in order to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Saturday following the release of the workout.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Kalsu and then Reverse Kalsu

  • Format
    • Complete the workout for time
  • Equipment
    • 400 meter track or 200 meter out and back
    • Coupon is needed for this workout
    • EMOM timer set for 1 minute
  • The Thang
    • Kalsu – 100 thrusters
      • Start the 1-minute EMOM timer
      • Perform 5 burpees
      • As soon as you finish the burpees, start doing thrusters
      • When the timer goes off, do 5 burpees
      • Keep repeating this until you finish 100 thrusters
    • After 100 thrusters, run 400 meters
    • Reverse Kalsu – 100 burpees
      • Start your 100 burpees as soon as you get back
        • Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
      • Each time the EMOM timer goes off, 5 thrusters
      • Perform burpees in between until you get to 100 burpees
    • Workout ends after your 100 burpees
    • Record your total time
  • Modifications
    • Thrusters
      • 100 goblet squats, 100 air squats, other squat variation
      • 50 of a squat and 50 OH press
    • Burpees
      • Flying Squirrels, Merkins