Australian CrossFit Championship

Onsite Competition for Individuals and teams

Event description

The Australian Championship is a sanctioned proving ground for athletes with a ticket to the 2019 Games up for grabs for first place male, female and team. The competition takes place on the 24th to 27th of January 2019 at the gold Coast exhibition centre. There is also cash and product prizes for 1st, 2nd and 3rd male, female and teams.

We welcome all athletes from around the world to take part and compete against Australia’s fittest. Athletes qualify for the 4 day competition on the gold coast by competing in the 2 week online qualifier and placing in the top 32 males, 30 females and top 16 teams.

Scoring: For Time: Fastest is Better | Time Cap: 45

For time (45 Min Time Cap):
250m swim
30 burpees
30 single arm thrusters (KB) @ 28/20
250m swim
30 burpees
30 single arm thrusters (KB) @ 28/20
250m swim
30 burpees
30 single arm thursters (KB) @ 28/20
250m swim

Scoring: For Time: Fastest is Better | Time Cap: 12

12 double KB Snatch @ 28/20
100 double unders (regular rope)
12 double KB snatch
80 double unders (Zuess rope)
12 double KB snatch
60 double unders (drag rope)

Scoring: For Time: Fastest is Better | Time Cap: 15

20 ring muscle ups
30 DB box steps overs (1 DB) @ 45/32.5
40 single arm S2OH @ 45/32.5

Min work requirement: 1 S2OH

Scoring: For Time: Fastest is Better | Time Cap: 7

1 mile Run (7 min time cap)

Scoring: For Time: Fastest is Better | Time Cap: 5

Fran with a twist (5min time cap)

Scoring: For Time: Fastest is Better | Time Cap: 15

50 wall-balls @ 9/6 10 ft
Then 4 RFT
14 bar facing burpees
7 overhead squats @ 70/50

Scoring: For Repetitions: More is Better

2 Rounds; 1 min rest between rounds

Ski Erg 500m
Row 750m
Bike Erg 1500m

9 minute mark compulsory 1 minute rest

Bike Erg 1000m
Row 650m
Ski Erg 500m

 

Scoring: For Time: Fastest is Better | Time Cap: 7

For Time;

16 Strict Ring Dips

10m Overhead Lunge@25/20kg

14 Strict Ring Dips

20m Overhead Lunge@25/20kg

12 Strict Ring Dips

30m Overhead Lunge@25/20kg

10 Strict Ring Dips

40m Overhead Lunge@25/20kg

Scoring: For Time: Fastest is Better | Time Cap: 5

3 Snatches @ 75/60
2 Snatches @ 85/65
1 snatch @ 95/70
3 clean and jerks @ 110/80
2 clean and jerks @ 115/85
1 clean and jerk @ 120/90

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

For time:
20m handstand walk
then 3 rounds:
16 T2B
6 pistols @ 12/20
then
20m handstand walk

10 min time cap

Scoring: For Time: Fastest is Better | Time Cap: 12

50/30 assault bike cals
then 3 rounds for time:

10 bar mucle ups
18m sled pull

18 sled push

 

12 min time cap

 

Scoring: For Time: Fastest is Better | Time Cap: 45

250m Team Swim

Scoring: For Time: Fastest is Better | Time Cap: 45

1000m Swim
250 Single Arm Thrusters @ 28/20kg
250 Burpees

Scoring: For Time: Fastest is Better | Time Cap: 15

4 rounds for time:male/female pairs: 2 rounds each, 1 pair working 1 pair resting
9 sync bar muscle-ups
15 sync toes to bar
21 sync deadlifts @ 175kgs

Scoring: For Time: Fastest is Better | Time Cap: 25

For time: relay
1000m row
25 pistols
15 hang clean @ 100/65

**each member of the four-person team must complete the workout, time is last team member over the finish line

Scoring: For Time: Fastest is Better | Time Cap: 20

relay, for time;
800m Run
100 Double Unders (Zues rope)
20m OH Lunge (25/20 plate)
800m Run
**team members perform as individuals, time is last member over the finish line

Scoring: For Time: Fastest is Better | Time Cap: 22

For time:
75 Back squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Front squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Overhead squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Back squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Front squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Overhead squats 50kg
50 Pull-ups
25 Shoulder to overhead 50kg


*repeat of 2012 regional workout with small changes
**the bar must not touch the ground at any stage until the last overhead rep has been completed. team members can interchange positions at anytime
***If the bar touches the ground, there will be a 1:00 penalty.

Scoring: For Time: Fastest is Better | Time Cap: 15

4 rounds for time: male/female pairs, 2 rounds each: 1 pair working 1 pair resting
30/20 cal assault bike
15 sync burpee to KB ground to overhead
30 sync box overs

Scoring: For Time: Fastest is Better | Time Cap: 17

Each time member must complete one of the following each in this order:


Grace @ 43
Karen @ 9kg & 10ft
Isabel @ 43
Fran @ 43