WORKOUT 1

7MIN AMRAP (REPS):⁠

70 x Partner Wall Balls⁠
50 x Single Arm Synchro Deadlifts⁠
30 x T2B (one works/ one hangs)*⁠
MAX x SA Devils Press in remaining time (one person works)⁠

WEIGHTS (Male/ Female)

Open Age: 55/ 35# DB & 14# Wall Ball⁠
Masters: 45/ 25# DB & 14# Wall Ball⁠

 

TIEBREAK TIME

Pairs will receive a Tiebreak time once the 30th T2B has been completed.


FLOW:⁠
On the call of 3..2..1..GO athletes will commence working through their 70 x Partner Wall balls.⁠

Upon completion, partners will move to the Synchro Deadlifts, with the synchro part being the lockout at the top of the rep. 25 reps must be completed on one arm, before swapping arms.⁠

Athletes will then move back to the Bar, and complete their 30 x T2B. One person must be in dead hang whilst other completes the T2B (no minimum work requirement).⁠

In the time remaining, athletes will move back to the DB to complete as many Single Arm Devils Presses, with only one person working at a time.⁠

All movement standards/ questions will be answered on the day of competition at the athlete briefing.⁠

1 Beauty and the Beast INDEPENDENT- FIT ZONE TRAINING
2 Hustle & Muscle CROSSFIT BOX HILL
3 NJ Fitness INDEPENDENT
4 Not Dead Yet! CROSSFIT HALLAM
5 RX-cess MOV.E Movement Evolved
6 The Savage Gunns CROSSFIT SOUTH WHARF
1 Team Spirit CROSSFIT BOX HILL
2 Fire Crackers WHITE NOISE GYM
3 Team Snape BOXHILL CROSSFIT
4 Prohibition MOV.E Movement Evolved
1 The Smith's INDEPENDENT
2 CrossFit Bayswater CROSSFIT BAYSWATER
3 UFT CROSSFIT UFT
4 Send It! Crossfit Lionmode South
5 Snatch me if you can MOV.E Movement Evolved
6 Ant & The Ram CROSSFIT BOX HILL
1 The interns MOV.E Movement Evolved
2 Frank And Beans CROSSFIT BOX HILL
3 Project Better PROJECT BETTER
4 Moo CROSSFIT MOORABBIN
5 Adrilé BOXHILL CROSSFIT
6 The DViants CROSSFIT DIAMOD VALLEY
1 TeamMTMM CROSSFIT BOX HILL
2 The Russians CROSSFIT BOX HILL
3 Not Bhed (INDEPENDENT)
4 Cougar and Cub CROSSFIT MELBOURNE
5 Mediocre Lifters, Excellent Dancers CROSSFIT RICHMOND (AUSTRALIA)
6 Mahi Horses (INDEPENDENT)

WORKOUT 2


2 ROUNDS EACH FOR TIME OF (7MIN CAP):


200/ 150m Row⁠
10 x Sandbag Cleans⁠

WEIGHTS (MALE/ FEMAL):
Open Age: 100/ 75# Sandbag⁠
Masters: 75/ 55# Sandbag⁠

TIEBREAK TIME:

Pairs will receive a Tiebreak time once both partners have completed their First Round.

 

FLOW:⁠
On the call of 3..2..1..GO One athlete will pick up their sandbag and bear hug hold it. Once their sandbag is in position, the other athlete is free to commence their round of Rowing + Sandbag Cleans.⁠

Upon completion of the round of Rowing and SB Cleans, athletes will then swap. ⁠

Each athlete will complete a total of 2 Rounds in alternating fashion.⁠

If the SANDBAG drops* at any point, the athlete completing a ROUND of work must stop working, until the other athlete brings the SANDBAG back to the HOLD position.⁠

All movement standards/ questions will be answered on the day of competition at the athlete briefing.

1 Beauty and the Beast INDEPENDENT- FIT ZONE TRAINING
2 Hustle & Muscle CROSSFIT BOX HILL
3 NJ Fitness INDEPENDENT
4 Not Dead Yet! CROSSFIT HALLAM
5 RX-cess MOV.E Movement Evolved
6 The Savage Gunns CROSSFIT SOUTH WHARF
1 Team Spirit CROSSFIT BOX HILL
2 Fire Crackers WHITE NOISE GYM
3 Team Snape BOXHILL CROSSFIT
4 Prohibition MOV.E Movement Evolved
1 The Smith's INDEPENDENT
2 CrossFit Bayswater CROSSFIT BAYSWATER
3 UFT CROSSFIT UFT
4 Send It! Crossfit Lionmode South
5 Snatch me if you can MOV.E Movement Evolved
6 Ant & The Ram CROSSFIT BOX HILL
1 The interns MOV.E Movement Evolved
2 Frank And Beans CROSSFIT BOX HILL
3 Project Better PROJECT BETTER
4 Moo CROSSFIT MOORABBIN
5 Adrilé BOXHILL CROSSFIT
6 The DViants CROSSFIT DIAMOD VALLEY
1 TeamMTMM CROSSFIT BOX HILL
2 The Russians CROSSFIT BOX HILL
3 Not Bhed (INDEPENDENT)
4 Cougar and Cub CROSSFIT MELBOURNE
5 Mediocre Lifters, Excellent Dancers CROSSFIT RICHMOND (AUSTRALIA)
6 Mahi Horses (INDEPENDENT)

WORKOUT 3:⁠


4 ROUNDS FOR SCORE (Weight x Reps)

Partners will alternate 90sec Rounds of:

Partner 1: Completes SuccessFul Lift of the Complex (for Weight) of:

2 x Hang Power Clean

2 x Front Squats

2 x Hang Squat Cleans

 

Partner 2: Completes an Unbroken Max Effort Set of:

Pull Up (1point per rep)

C2B Pull Up (3point per rep)

Bar Muscle Up (5point per rep)


Note: In order for Partner 2 to attempt a Gymnastics set, Partner 1, must complete a successful attempt. If they fail the complex, Partner 2 is unable to start.

At the conclusion of the 90sec, there will be a 30sec transition to swap over. Any time remaining within the 90sec may also be used as additional transition time.

Partners will alternate rounds until each have completed 2 Rounds.

1 Beauty and the Beast INDEPENDENT- FIT ZONE TRAINING
2 Hustle & Muscle CROSSFIT BOX HILL
3 NJ Fitness INDEPENDENT
4 Not Dead Yet! CROSSFIT HALLAM
5 RX-cess MOV.E Movement Evolved
6 The Savage Gunns CROSSFIT SOUTH WHARF
1 Team Spirit CROSSFIT BOX HILL
2 Fire Crackers WHITE NOISE GYM
3 Team Snape BOXHILL CROSSFIT
4 Prohibition MOV.E Movement Evolved
1 The Smith's INDEPENDENT
2 CrossFit Bayswater CROSSFIT BAYSWATER
3 UFT CROSSFIT UFT
4 Send It! Crossfit Lionmode South
5 Snatch me if you can MOV.E Movement Evolved
6 Ant & The Ram CROSSFIT BOX HILL
1 The interns MOV.E Movement Evolved
2 Frank And Beans CROSSFIT BOX HILL
3 Project Better PROJECT BETTER
4 Moo CROSSFIT MOORABBIN
5 Adrilé BOXHILL CROSSFIT
6 The DViants CROSSFIT DIAMOD VALLEY
1 TeamMTMM CROSSFIT BOX HILL
2 The Russians CROSSFIT BOX HILL
3 Not Bhed (INDEPENDENT)
4 Cougar and Cub CROSSFIT MELBOURNE
5 Mediocre Lifters, Excellent Dancers CROSSFIT RICHMOND (AUSTRALIA)
6 Mahi Horses (INDEPENDENT)

WORKOUT 4:⁠

FOR TIME (4MIN CAP):

30 x Double Unders⁠
15 x Snatch (Male)
30 x Double Unders⁠
15 x Snatch (Female)    

10 x Synchro Burpees Over Barbell

WEIGHTS (MALE/ FEMALE)
Open Age: 95/ 65# ⁠
Masters: 75/ 55# ⁠

TIEBREAK TIME:
The tiebreak time is the time it takes for the Male to complete their 15th Snatch.


FLOW:⁠
On the call of 3..2..1..GO An athlete will commence and complete the first 30 x Double Unders.⁠

Upon completion, the male athlete may then complete 15 x Snatches before moving on to the second lot of Double Unders.

Upon completion of the second 30 Double Unders, the female athlete will then complete their 15 snatches, before both athletes will finish the workout with 10 x Synchro Burpees Over the Barbell.

All movement standards/ questions will be answered on the day of competition at the athlete briefing.⁠

1 RX-cess MOV.E Movement Evolved
2 Hustle & Muscle CROSSFIT BOX HILL
3 NJ Fitness INDEPENDENT
1 The Savage Gunns CROSSFIT SOUTH WHARF
2 Not Dead Yet! CROSSFIT HALLAM
3 Beauty and the Beast INDEPENDENT- FIT ZONE TRAINING
1 Prohibition MOV.E Movement Evolved
2 Ant & The Ram CROSSFIT BOX HILL
3 Team Spirit CROSSFIT BOX HILL
4 Project Better PROJECT BETTER
1 CrossFit Bayswater CROSSFIT BAYSWATER
2 Team Snape BOXHILL CROSSFIT
3 Snatch me if you can MOV.E Movement Evolved
1 Send It! Crossfit Lionmode South
2 UFT CROSSFIT UFT
3 Fire Crackers WHITE NOISE GYM
1 Adrilé BOXHILL CROSSFIT
2 The Smith's INDEPENDENT
3 The interns MOV.E Movement Evolved
1 Frank And Beans CROSSFIT BOX HILL
2 The Russians CROSSFIT BOX HILL
3 Moo CROSSFIT MOORABBIN
1 Mahi Horses (INDEPENDENT)
2 Cougar and Cub CROSSFIT MELBOURNE
3 The DViants CROSSFIT DIAMOD VALLEY
1 Mediocre Lifters, Excellent Dancers CROSSFIT RICHMOND (AUSTRALIA)
2 TeamMTMM CROSSFIT BOX HILL
3 Not Bhed (INDEPENDENT)