Cardinia KickOff

Onsite Competition for Teams

Event description

"Cardinia KickOff"

Partner Comp!

Our aim for this comp is that it's designed for the first timers and most beginners so you can test your fitness, have fun and lots of commaraderie! Doesn't matter what Gym/Box you support this about what you and your team mate can do while having a good time! Bulk High Fives and Cheers Allowed :)

Catergories are:

Male/Male

Male/Female

Female/Female

Beginners, Intermediate & Masters 35+

COST: $120 Per Team

Registrations: 7am July 6th

Event and Briefing starts 7:30am Sharp

Parking on street and other local facilities be mindful of open businesses trading!

BYO Marquee, Blankets, Chair and stuff to keep you warm!

BBQ food and drinks available to purchase on the day

Specators all welcome, bring your pom poms and banners *jokes but are allowed ;)

Please note there is no refunds at all for this comp. If you have a mate dropped out from your team please try your best to get another buddy. 

WOD Standards!

Beginners:

Ring Rows, Box Step ups 20", Wall Balls 6/4kg, Hanging Knee raises, Situps, Single Unders, KB Swing 16/12kg, Deadlifts 60/40kg, Clean 40/25kg, Snatch 30/20kg

Intermediate:

Pull ups, Toes to bar, Box Jumps 24/20", Wall Balls 9/6kg, HSPU with 1 ab mat (option to scale), KB Swings 24/16kg, Deadlifts 80/60kg, Clean 60/40kg, Snatch 50/30kg, Sit ups, Doube Unders

Masters 35+

Hanging Knee raises, Pull ups, Box Step ups 24/20", Wall Balls 9/6kg, Double Unders, Sit ups, KB Swing 24/16kg, Deadlifts 80/60kg, Clean 60/40kg, Snatch 50/30kg, HS Wall Hold, Hand Release Push ups

WODS WILL BE RELEASED SOON!!!!

Hint there will be 4 WODs

and Rope Climbs for Reps! scaling options available here!

Scoring: For Weight: Heavier is Better

WOD 1

“HEAVY N HARD”

Part A: 1RM 1 Power Clean 1 Hang Clean 1 Jerk

Part B: 21.15.9

Deadlifts & Box Jumps/Steps Ups

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On a running clock for 13minutes

Part A-0-6 minutes
P1: Has 3 minutes to complete their heaviest
1 Power Clean
1 Hang Clean
1 Jerk

Then
P2: Has 3 minutes to complete theirs

There is a 1 min Rest/Barbell load changeover

 

////////////////////////// ///////////////////
Part A
Power Clean is from the Ground
Hang Clean can be Squat or Power
Push Jerk or Split Jerk Allowed
Bar not to got to ground in between cycle

 

 

Scoring: For Time: Fastest is Better | Time Cap: 13

There is a 1 min Rest/Barbell load changeover

Part B- 7-13minutes (6min Cap)
1 Working 1 Resting
P1: 21 Deadlifts
P2: 21 Deadlifts
P1: 21 Box Jumps/Step Ups
P2: 21 Box Jumps/Step Ups
P1: 15 Deadlifts
P2: 15 Deadlifts
P1: 15 Box Jumps/Step Ups
P2: 15 Box Jumps/Step Ups
P1: 9 Deadlifts
P2: 9 Deadlifts
P1: 9 Box Jumps/Step Ups
P2: 9 Box Jumps/Step Ups

//////////////////////////////////////////////

Part B
Partners must wait till their partner has completed all their reps

Deadlifts loads:
60/40kg- Beginners
80/60kg Intermediate & Masters
Box Height:
20”- Beginners, Step ups both Male/Female
24/20” Masters, Step ups or Box Jumps
24/20” - Intermediate Box Jumps

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

WOD2: WORK IT OUT

3 Rounds For Time: 15min Time Cap

30 Run, 1 Wall Ball, Run

40 Double Unders/80 Single Skips

50 Kettlebell Swings

Theres a catch!!

P1: Starts by running to back wall (approx 10mtrs) and completes 1 Wall Ball then runs back & tags in P2. 

P2: Must hold Plank the whole time or else there will be extra burpee penalty

keep alternating till all 30 reps complete

then

40 Double Unders/80 Single Skips

P1: Skips while P2: Holds a Wall Hold Squat

You can change over as many times as you like! If P2: Comes off the wall P1: Reps will not count till they are back up on the Wall

then 50 Kettlebell Swings

P1: KB Swings while P2: Hangs from the rig feet off the floor

If P2 hops down from the rig P1 need to stop KB Swings till they are back up hanging unless you are changing over! Once again you can change over as much as you like.

Hence the name "Work It Out"

Complete 3 rounds or Time Cap for reps at 15min 

 

Beginners standards are: Wall Ball 6/4kg, 80 single skips, KB Swings 16/12kg, plank on knees

Intermediate standards are: Wall Ball 9/6kg, 40 Double Unders, KB Swings 24/16kg, plank on toes

Masters standards are: Wall Ball 9/6kg, 40 Double Unders, KB Swings 24/16kg, plank on toes

Scoring: For Repetitions: More is Better

WOD3: " Did Someone Say Chips"

12min AMRAP:

50 Pull ups/Ring Rows

40 Partnered Sit ups

30 Goblet Squats

20 Snatches

10 HSPU or HRPU

* 1 Working 1 Resting other than the sit ups, you can change over as much as you like.

 

Beginners: Ring Rows, Partnered Sit up and High Five, Goblet Squats 16/12kg, Snatches 30/20kg, HRPU/ Hand Release Push ups on Knees

Intermediate: Pull ups, Partnered Sit up and High Five, Goblet Squats 24/16kg, Snatches 50/30kg, HSPU ab mat allowed, Hand Stand Push ups

Masters: Pull ups, Partnered Sit up and High Five, Goblet Squats 24/16kg, Snatches 50/30kg, Handstand Hold while other partner Completes Hand Release Push ups on Toes.