BITB Summer Slam: Masters Pairs

Onsite Competition for Teams

Event description

CrossFit Box Hill

presents

THE BATTLE IN THE BURBS

SUMMER SLAM: MASTERS PAIRS

 

SUPPORTED BY:

- 5.11

- TRUE PROTEIN (10% Discount code: "SSLAMMAST")

- LIFEAID BEV CO

 

Our signature competition series 'The Battle In The Burbs' Competition returns Saturday December 1st, 2018.

Calling all Masters aged 35 - 44, and 45+.

This one is for you!!

Grab a mate and compete across 4 Workouts in this one day event across 4 Categories:
35 - 44yo MM Pairs
35 - 44yo FF Pairs
45+yo MM Pairs
45+yo FF Pairs

As per our past events, these are all inclusive events, in which all teams will complete 4 workouts. Our competitions test all aspects of your fitness, with the ultimate goal of providing a fun day out for both athletes and spectators alike.

Check out the feedback from our last event in 2016:
https://www.facebook.com/events/1771464549753819/

Minimum Movement Requirements:
CrossFit Open Movements + Standards
Clean & Jerk 35-44yo: 115/ 80# (52.5kg/ 35kg)
Clean & Jerk 44yo+: 95/ 65# (43kg/ 29.5kg)

If you have participated in the CrossFit Open (Rx or Scaled), then this is the perfect competition for you.
Scaling options will be provided on the day.

Our competitions are very traditional CrossFit. We do not release (all) workouts prior to the event.

So join us at one of Melbourne's Premier Facilities on the 1st day of Summer, and lets celebrate all that Masters can do, in the Sport of Fitness.

REGISTRATIONS OPEN SEPTEMBER 14TH.
$160 (+fees) per pair (includes Event Muscle Tee Each*)

 

*Please note when choosing your Size for Event Muscle Tee - these are unisex As Colour Barnard Tanks and are only available in 'mens sizing'. If the option to select a womens or youth size appears - these are unavailable (ignore).

**Event Logo uses photos courtesy of Anthony Rogers Photography at our past events.*

 

PRIZES:

Winners on the day will each receive a 5.11 Tactical Vest (20lb for men/ 14lb for women).

All Podium finishers will receive prize packs courtesy of True Protein, FitAid (LifeAid Bev Co) and Meadow & Marrow

 

------------------------------

REFUND POLICY:

Please note, we will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email to nick@crossfitboxhill.com

Scoring: For Time: Fastest is Better | Time Cap: 6

WORKOUT 1

ALL AGE GROUPS
For Time (6MIN CAP)
50-40-30-20-10 x Double Unders (Each)*
5-4-3-2-1 x Rope Climbs (Shared)**

 

*Scaled Option: Double Reps x Single Skips

** Scaled Option: Double Reps x Rope Pull from Floor

 

WORKOUT FLOW

On the call of "GO", ATHLETE 1 will complete 50 x Double Unders. Once complete, ATHLETE 2 will complete their 50 x Double Unders. Once the total of 100 Double Unders is complete, athletes will then complete 5 x Rope Climbs. Athletes may break up the Rope Climb reps as they see fit.

 

Teams will continue this sequence, each athlete completing the REQUIRED Double Under Reps every round and sharing the REQUIRED Rope Climb reps until the 5 Rounds are completed.

 

On the Double Unders, either athlete can start the Double Unders, however they can not tag out until they have completed their required reps.

 

SCORING

Any reps not completed before the time cap will be 'SECONDS' added to the time cap of 6:00.

For example if your team had 20 Double Unders plus 1 Rope Climb remaining, your SCORE = 6:21

Scoring: For Time: Fastest is Better | Time Cap: 10

WORKOUT 2

10MIN AMRAP:

1KM RUN (TOGETHER)

- then AMRAP in remaining time of -

60 x Wall Balls @ 20/ 14#

40 x Alt DB Snatch @ 55/ 35# (45/ 25#)

20 x Toes 2 Bar

 

WORKOUT FLOW:

On the call of 'GO' Teams will complete a 1KM Run together*. Once BOTH Athletes have returned to the gym, they will then complete as many Rounds and reps of Wall Balls, Alternating Single Arm DB Snatch and Toes 2 Bar, breaking up the reps as they want until 10MIN is reached.

 

PLEASE NOTE THIS IS A TWO-PART EVENT

 

*SCORING

WOD 2A = 1KM TIME

The first athlete back from the RUN is the time scored for this event. The first athlete may NOT start completing Rounds & reps until their partner has returned from the run however.

WOD 2B = Rounds & Reps Score

The number of Rounds & reps completed in the remaining time of the 10MIN, once both athletes have returned from the Run buy in.

 

Scoring: For Repetitions: More is Better

WORKOUT 2

10MIN AMRAP:

1KM RUN (TOGETHER)

- then AMRAP in remaining time of -

60 x Wall Balls @ 20/ 14#

40 x Alt DB Snatch @ 55/ 35# (45/ 25#)

20 x Toes 2 Bar

 

WORKOUT FLOW:

On the call of 'GO' Teams will complete a 1KM Run together*. Once BOTH Athletes have returned to the gym, they will then complete as many Rounds and reps of Wall Balls, Alternating Single Arm DB Snatch and Toes 2 Bar, breaking up the reps as they want until 10MIN is reached.

 

PLEASE NOTE THIS IS A TWO-PART EVENT

 

*SCORING

WOD 2A = 1KM TIME

The first athlete back from the RUN is the time scored for this event. The first athlete may NOT start completing Rounds & reps until their partner has returned from the run as well.

WOD 2B = Rounds & Reps

The number of Rounds & reps completed in the remaining time of the 10MIN, once both athletes have returned from the Run buy in.

 

Scoring: For Repetitions: More is Better | Tiebreaker: DB Squats Completed at

WORKOUT 3

WOD 3A (4MIN):

15 - 12 - 9

Single Arm DB Front Squats @ 55/ 35# (45/ 25#)

Max x Bar Muscle Ups*

 

- 1MIN TRANSITION TO WOD 3B -

 

WOD 3B (3MIN):

Establish a HANG CLUSTER 1RM

 

WORKOUT FLOW: WOD 3A

On the call of 'GO', Athlete 1 will complete 15 x Single Arm DB Front Squats. Upon completing 15 reps, they will tag Athlete 2 who will then ALSO complete 15 reps. Once complete, Athlete 1 will then complete 12 x Single Arm DB Front Squats.

This sequence will continue until both Athletes have completed the rounds of 15-12-9, each.

In the remaining time of the 4MIN CAP, Athletes will complete as many Bar Muscle Ups as possible.

 

*Scaled Option =

Chest 2 Bar Pull Ups

 

TRANSITION

Once the 4MIN time limit of WOD 3A has been reached, Teams will have 1MIN to transition to their Barbell station. Teams can use this time to pre-load their barbell.

 

WORKOUT FLOW: WOD 3B

Only one athlete may lift at a time. Both athletes may load the barbell together. Collars must be on the barbell for the completed lift to count.

 

SCORING:

WOD 3A: Total Bar Muscle Ups completed/ Tiebreak time = Time taken to complete DB Front Squats

WOD 3B: Total combined load lifted as a Team

 

 

Scoring: For Weight: Heavier is Better

WORKOUT 3

WOD 3A:

15 - 12 - 9

Single Arm DB Front Squats @ 55/ 35# (45/ 25#)

Max x Bar Muscle Ups*

 

- 1MIN TRANSITION TO WOD 3B -

 

WOD 3B:

3MIN to Establish a HANG CLUSTER 1RM

 

WORKOUT FLOW: WOD 3A

On the call of 'GO', Athlete 1 will complete 15 x Single Arm DB Front Squats. Upon completing 15 reps, they will tag Athlete 2 who will then ALSO complete 15 reps. Once complete, Athlete 1 will then complete 12 x Single Arm DB Front Squats.

This sequence will continue until both Athletes have completed the rounds of 15-12-9, each.

In the remaining time of the 4MIN CAP, Athletes will complete as many Bar Muscle Ups as possible.

 

*Scaled Option =

Chest 2 Bar Pull Ups

 

TRANSITION (1MIN)

Once the 4MIN time limit of WOD 3A has been reached, Teams will have 1MIN to transition to their Barbell station. Teams can use this time to load their barbell.

 

WORKOUT FLOW: WOD 3B

Only one athlete may lift at a time. Both athletes may load the barbell together.

 

SCORING:

WOD 3A: Total Bar Muscle Ups completed/ Tiebreak time = Time taken to complete DB Front Squats

WOD 3B: Total combined load lifted as a Team

 

 

Scoring: For Repetitions: More is Better | Tiebreaker: Completion time for Round of 8

WORKOUT 4

4MIN AMRAP:

10 x Synchro Burpees over barbell
10 x Cleans + Jerk @ 80/ 65#

8 x Synchro Burpees over barbell
8 x Cleans + Jerk @ 95/ 80#

6 x Synchro Burpees over barbell
6 x Cleans + Jerk @ 105/ 95#

MAX x Cleans + Jerk@ 135/ 105#

 

WORKOUT FLOW

On the call of GO, Athletes will commence their 10 x Synchro Burpees Over the Barbell. Synchro = both athletes chest must touch the ground, whilst facing the barbell, before standing up and jumping over the barbell.

 

Scoring: For Repetitions: More is Better | Tiebreaker: Completion of Round of 8 Time:

WORKOUT 4

4MIN AMRAP:

10 x Synchro Burpees over barbell
10 x Cleans + Jerk @ 115/ 95#

8 x Synchro Burpees over barbell
8 x Cleans + Jerk @ 135/ 115#

6 x Synchro Burpees over barbell
6 x Cleans + Jerk @ 155/ 135#

MAX x Cleans + Jerk@ 185/ 155#