Elite Fitness League (EFL) Individual & Mixed Pairs Throwdown

Onsite Competition for Individuals and teams

Event description

The Elite Fitness League’s mission is to provide high quality CrossFit competitions for Athletes in the wider CQ area in a supportive and community focused environment.

Established in 2014, the Elite Fitness League was born from the desire to provide regional CrossFitters an opportunity to experience that ‘game day’ feeling year round. While each affiliate has roaring talent within their walls, we believe that testing yourself against the unfamiliar is the key to securing the competitive edge that will see more athletes at CrossFit sanctioned events both in Australia and internationally.

On 24 & 25 August 2019, the Elite Fitness League is hosting an INDIVIDUAL throwdown as well as a showdown for the top MIXED PAIRS in Central QLD.

The individual division is RX only, and is based on expressions of interest which can be sent to competions@crossfitcq.com.au.

Mixed pairs divisions will be RX and scaled ONLY, however there will also be recognition and prizes for the top Masters and Teens competing within each division.

Check out our FAQs below, and follow the Facebook event for the latest and ongoing communication leading up to the event.

 

Frequently Asked Questions

What are the movement standards for mixed pairs?

Please use 2019 CrossFit Open as a guide for movement standards for the mixed pairs event (both RX and scaled divisions).

Refunds & Athlete Changes

There will be strictly no refunds on registrations. In the event an athlete is unable to compete, you may sub in other athletes however we must be notified via email prior to the event competitions@crossfitcq.com.au.

New team members will need to complete a waiver on the day before competing.

Will the workouts be released prior to the event?

Yes all workouts will be released at least one week prior to the event.

Where is event located?

The event is held at CrossFit CQ in Rockhampton:

5/49 Archer Street

Rockhampton City QLD 4700

CrossFit CQ is located within the Kent & Archer Health and Wellness complex.

Will there be food and drink available to purchase?

The sure will!

The Green Eat café next door will be open all weekend selling coffee, healthy food and snacks as well as protein smoothies, juices and cold drinks.

There will also be water and Fit Aids available for purchase from the CFCQ reception.

Plus at this stage Gelatisimo Rockhampton will be there providing treats for everybody.

Parking

There is street parking available surrounding the venue. We ask that you try to buddy up and carpool as best you can, and avoid parking in any surrounding businesses or residences.

What should we bring with us?

There will be a area in the complex car park for athletes to set up for the weekend. You are welcome to bring whatever you will need to compete and enjoy:

  • Your team mates and spectators!
  • Tent / Gazebo
  • Chairs
  • Water / food / snacks
  • Workout gear

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

GORILLA HEALTH INDIVIDUAL INVITATIONAL

For Time | Complete as fast as Possible:

36 HSPU
18 SandBag Cleans
1st lap SB Lunge
-
24 HSPU
12 SandBag Cleans
2nd lap SB Lunge
-
18 HSPU
6 SandBag Cleans
3rd lap SB Lunge

Time Cap: 12 minutes

Official Weights:

150lbs / 100lbs

 

Sponsorship:

This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him. 

Workout Flow:

At the call of Go! Athletes will move to their HSPU station and start completing the required reps. Once the required reps of HSPU have been completed athletes may move to the sandbag cleans. Once the required reps are completed athletes may start completing the required distance of Walking lunges. Once the required lap has been completed athletes move back to the HSPU and continue in this way until all required repetitions have been completed.

Standards:

*Handstand Push Ups - You must start in the fully locked out position, hands must be inside the designated box, the athletes head must clearly touch the mat and then push up back to full locked out position (with hips off the wall). Kipping and or strict is allowed.

*Sandbag Clean - Athletes must reach extension as the bag passes over the shoulder. When a successful rep is completed the judges will point to the athletes to confirm, If the athlete does not reach the extension point as the bag passes over the shoulder a NO REP will be given.

*Walking Lunges - Athletes will start at the start marker and follow their designated line. The turn around points for each lap will be marked, the sandbag must be racked on the athletes shoulder. Athletes back knee must touch the ground at the bottom of the lunge and then start up the lunge at the top of the rep for the rep to be completed.

Scoring: For Repetitions: More is Better

GORILLA HEALTH INDIVIDUAL INVITATIONAL

Event 2A

In 5 Minutes | Complete As Many Reps As Possible:

15 Chest 2 Bar Pull Ups
15 Box Jump Up & Overs

Official Box Jump Heights:
Male: 24 Inches
Female: 20 Inches


After the completion of Event 2A 
Athletes have a 1 minute rest & transition, before starting Event 2B

**Please note Events 2A, 2B & 2C are all scored individually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat & The One Life Center.

Workout Flow:

At the call of Go! Athletes will move to their pull up station and start completing the required reps, once required reps of chest to bar pull ups have been completed move forward to the box and start completing required reps of Box Jump Overs, continue cycling in that format for the entire 5 minutes which is allocated. Once the alloceated 5 minutes expires athletes will have 1 minute to prepare for Event 2B.

Standards:

*Chest to Bar Pull Ups - Strict, kipping and butterfly are all allowed. Athletes must start the rep with arms locked out and chest must visibly come into contact with the bar, any doubt that the chest has NOT contacted the bar the rep will be deemed a NO REP!

*Box Jump Up & Overs - Must be a 2 foot take off, with both feet contacting the top of the box before jumping over to the other side. Jumping completely over the box is NOT PERMITTED and it will be a no rep. Athletes DO NOT have to stand up or reach extension at the top of the box, as long as both feet similtanously come into contact with the top of the box before jumping over to the other side that is fine. 

Scoring: For Repetitions: More is Better

GORILLA HEALTH INDIVIDUAL INVIATIONAL

After the completion of Event 2A
Athletes have a 1 minutes rest & transition before starting Event 2B

Event 2B

In 6 Minutes | Complete As Many Reps As Possible: 

18 Toes 2 bar
18 DB Snatch

Official Weights:
Male: 35kg Dumbbell
Female: 22.5kg Dumbell


After the completion of Event 2B
Athletes have a 1 minute rest & transition, before starting Event 2C.

**Please Note Events 2A, 2B & 2C are all scored individually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This Event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat & The One Life Center.

Workout Flow:

At the call of Go! Athletes will move to their toes to bar  station and start completing the required reps. Once the required reps of T2B have been completed move forward to the DB and start completing required reps of snatches. Continue cycling in that format for the entire 6 minutes which is allocated. Once the allocated 6 minutes expires athletes will have 1 minute to prepare for event 2C.

Standards

*Toes to Bar - Toes must start behind the bar and similtanously touch the bar at the top of the movement. If the toes DO NOT go behind the bar or DO NOT contact the bar similtanously the rep will be deemed a NO REP!

*Dumbbell Snatches - The Dumbbell Snatches MUST be Alternating. The Movement will start with both ends of the DB on the ground athletes can muscle or power snatch the DB to the above head locked out poistion. When bring the DB down athletes have the choice to alternate while on the way down or alternate on the ground. If an athlete chooses to alternate whilst on the way down IT MUST BE below eye height, and in doing so the athlete must ensure both ends of the DB contact the ground before the next rep is started.

Scoring: For Repetitions: More is Better

GORILLA HEALTH INDIVIDUAL INVITATIONAL

After the completion of Event 2B
Athletes have a 1 minute rest & transition before starting Event 2C

Event 2C

In 7 Minutes | Complete As Many Meters As Possible:

Concept 2 Rower

Official Equipment that may be needed (other then the rower):
Cement


After the completion of Event 2C, Triple Trouble is DONE

**Please Note Events 2A, 2B & 2C are all scored indivually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This Event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat CQ & The One Life Center.

Workout Flow:

At the call of Go! Athletes should do just that, GO!!!!!

Standards:

Rower: go hard!


Scoring: For Weight: Heavier is Better | Tiebreaker: Time of last successful round completion

GORILLA HEALTH INDIVIDUAL INVITATIONAL

The Gauntlet
Powered By Again Faster Australia
This is going to be epic

A Speed squat clean ladder
20 Double unders
3 Squat Cleans
2 Squat Cleans
1 Squat Clean

# Weights to be announced on the day #

*The Catch with "the Gauntlet" is weights go and the number of athletets attempting to make it through the gauntlet go down.

Please note: every athlete will attempt "The gauntlet" at least twice. 

*All athletes involved*

- The first round there are heats of 3's and athletes will go through in there current overall competition ranking. 

- The second round - Weight is the same and athletes are again in heats of 3's however re ranked into slowest - fastest (the first heat of 3 being the 3 slowest athletes to complete the first round and the last heat being the 3 fastest athletes).

*1st Cut Made*

- The third round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and 2 slowest females exit the workout.

*2nd Cut Made*

- The forth round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*3rd Cut Made*

- The fith round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*4th Cut Made*

- The sixth round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*5th Cut Made*

- The seventh round, Weight goes up for the final time and we will have the fastest 3 Male and 3 Female athletes going head to head to take the event WIN!

Scoring: For Repetitions: More is Better

ALIGNED CHIROPRACTIC MIXED PAIRS

In 14 Minutes | Complete as many reps as possible:

20 Cal Assault Bike
*other partner must have a bar deadlifted to extension
20 Wall Balls
-
30 Cal Assault Bike
*other partner must have a bar deadlifted to extension
30 Wall Balls
-
40 Cal Assault Bike
*other partner must have a bar deadlifted to extension
40 Wall Balls
-
50 Cal Assault Bike
*other partner must have a bar deadlifted to extension
50 Wall Balls

So on and so on...

Official Weights:

Scaled
Barbells: 60/30
Wall Ball: 6kg/4kg

RX
Barbells: 100/70
Wall Ball: 9kg/6kg

Sponsorship:

This Event is brought you by, our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, XO Fitness, The Green Eat & Intersport Rockhampton.

Workout Flow

At the call of Go! Athlete 1 deadlifts the bar to extension and Athlete 2 commences accumulating calories on the assault bike. The assault bike calories can be split however a team may see fit, however the deadlift bar must be at extension for the calories to count. If at any time the bar comes down athletes must stop riding (and stop the assault bike) immediately. Penalties will apply for teams that do not stop the assault bike when the bar is not at extension. 

Once the required calories are achieved both athletes can move to the wall ball station to start accumulating wall ball repetitions. Again athletes can split the required repetitions up however a team may see fit. Once the required repetitions of the wall balls have been completed athletes continue by returning to the bike and barbell to complete the next amount of required reps.

Standards

*Assault Bike Calories - the bar must be stood to extension for the calorie to count. A ten rep penalty will apply for teams that do not stop the assault bike when the bar is not at extension. 

*Bar at extension - Athletes must have the bar stood up with full extension at knees & hips & have their shoulders behind the bar. 

*Wall Ball - an athlete must reach full depth (hip crease below knee crease) in the squat part along with the ball striking the target at the correct height. any other variation will be a no rep.

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

ALIGNED CHIROPRACTIC MIXED PAIRS

SCALED

For Time | Complete as fast as possible:

42 Hand Release Push Ups
30 Dead ball Cleans 
18 Synchro Dumbbell Goblet lunge
-
30 Hand Release Push Ups
30 Dead ball Cleans 
30 Synchro Dumbbell Goblet lunge
-
18 Hand Release Push Ups
30 Dead ball Cleans 
42 Synchro Dumbbell Goblet lunge

Time Cap: 12 minutes

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

RXD

For Time | Complete as fast as possible:

42 Handstand Push Ups
30 Sandbag / Dead ball Cleans 
18 Synchro Dumbbell OH lunge
-
30 Handstand Push Ups
30 Sandbag / Dead ball Cleans 
30 Synchro Dumbbell OH lunge
-
18 Handstand Push Ups
30 Sandbag / Dead ball Cleans 
42 Synchro Dumbbell OH lunge

Time Cap: 12 minutes

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

Official Weights:

Scaled:

Dead ball - 60lbs/30lbs
Dumbbell - 22.5kg/15kg

RXD:

Dead ball - 100lbs/80lbs
Dumbbell - 30kg/22.5kg

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

Sponsorship:

This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him. 

Workout Flow:

At the call of Go! Both athletes will move to their push up station and start completing the required reps, athletes can split the reps as they see fit. Once the required reps of hand release / hand stand push ups have been completed athletes may move to the dead ball cleans. Again athletes can split the reps as they see fit, however if athletes are going 1 for 1 they must ensure they do not start the rep early by waiting for the judge to point to confirm successful lift. Once the required reps are completed both athletes may move to the dumbbells and start completing the required reps of synchronised goblet / OH lunges. Continue in this way until all required repetitions have been completed.

Standards:


*Hand Release Push Ups (SCALED) - You must start in the full push up position the athletes chest must touch the ground and release the hands, the athletes must then push up back to full push up position. There is NO standard regarding hips or legs not touching the ground.

*Deadball Clean - Athletes must reach extension as the ball passes over the shoulder. When a successful rep is completed the judges will point to the athletes to confirm, athletes must wait for that confirmation before another rep can be started.

*Synchro Goblet Lunges (SCALED) - Athletes start standing side by side with the Dumbbell in the goblet position. Athletes must be at the bottom of the lunge together and then the top for the rep to be completed.

*Handstand Push Ups (RXD) - You must start in the fully locked out position, hands must be inside the designated box, the athletes must clearly touch the mat and then push up back to full locked out position (with hips off the wall). Kipping is allowed.

*Synchro OH Lunges (RXD) - Athletes start standing side by side with the dumbbell in the overhead position. Athletes must be at the bottom of the lunge together and then the top for the rep to be completed.

Scoring: For Repetitions: More is Better

ALIGNED CHIROPRACTIC MIXED PAIRS

SCALED:

Part A

In 9 Minutes | Complete as many reps as possible

24 Inverted row
18 Syncro Box Step / Jump up & overs
24 OH Sit Ups
18 Syncro DB Snatch

Then…

Part B

In 6 Minutes

Find your 3RM

DeadLift

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

RXD:

Part A

In 9 Minutes | Complete as many reps as possible

24 Pull Ups
18 Syncro Box Jump up & overs
24 Toes 2 bar
18 Syncro DB Snatch

Then…

Part B

In 6 minutes:

Find your 1RM

Squat Clean

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

Official Weight & Heights:

Scaled

Box Jump overs 20" / 20"
OH Sit Up 15kg / 10kg (Dumbbell)
DB Snatch 15kg / 10kg

RXD

Box Jump overs 24" / 20"
DB Snatch 22.5kg / 15kg

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

*Please Note Events 3a & 3b are all scored indivually, Athletes YOU have 2 event WIN's up for grabs.

Sponsorship:
This Event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat CQ & The One Life Center.

Workout Flow:

At the call of Go! Athletes will move to their pull up / inverted row station and start completing the required reps. Once required reps have been completed, athletes will move forward to the box and start completing required reps of box jump up & overs. Once the required reps have been completed athletes will move onto the toes to bar / OH sit ups, and then onto the syncro DB Snatch. Once completed, continue cycling in that format for the entire 9 minutes which is allocated.

Once the allocated 9 minutes expires, athletes will move straight to Event 3B. There is a continous running clock. Athletes have 6 minutes (Event 3B) to perform at 3RM deadlift (Scaled) or 1RM squat clean (RX). When the 6minutes expires Judges will record the heaviest lift from both athletes as the score for Event 3B.

Standards:

*Chin over Bar Pull ups [Rx Only] - Strict, kipping and butterfly are all allowed. Athletes must start the rep with arms locked out and Chin must visibly be higher then the bar, any doubt that the chin has NOT reached higher then parrell to the bar the rep will be deemed a NO REP!

*Inverted Row [Scaled Only] - These are Strict. The athlete will start with their arms locked out and feet together in the box on the ground that is supplied. Athletes are required to pull their chest up towards the bar, when the chest touches that consititues a successful rep. 

*Box jump up & overs - Must be a 2 foot take off, with both feet contacting the top of the box before jumping over to the other side. Jumping completely over the box is NOT PERMITTED and will be a no repped. Athletes DO NOT have to stand up or reach extension at the top of the box, as long as both feet similtanously come into contact with the top of the box before jumping over to the other side that is fine. 
[Scaled divisions are permitted to step up and over]

*Toes to Bar [Rx Only] - Toes must start behind the bar and similtanously touch the bar at the top of the movement. If the toes DO NOT go behind the bar or DO NOT contact the bar similtanously the rep will be deemed a NO REP!

*OH Sit Ups [Scaled Only] - Athletes start laying on their back on the floor with arms locked out and directly above their head. Legs must be out straight infront of their body. Athletes proceed to sit up and finish the movement by sitting up with arms locked out above head in an L shape.


*Dumbbell Snatches - The Dumbbell Snatches MUST be Alternating. The Movement will start with both ends of the DB on the ground athletes can muscle or power snatch the DB to the above head locked out poistion. When bring the DB down athletes have the choice to alternate while on the way down or alternate on the ground. If an athlete chooses to alternate whilst on the way down IT MUST BE below eye height, and in doing so the athlete must ensure both ends of the DB contact the ground before the next rep is started.

Event 3b Standards

*1RM Squat Cleans [Rx Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the squat clean (which reaches depth) until the bar is racked onto the shoulders and stood up completely from there. Judges will point and confirm a sucsessful lift when the athlete reaches the extension point. 

*3RM Deadlift [Scaled Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the Deadlift until the bar is stood up completely (extension) and shoulders must be behind the bar. then proceed back to the ground. As this is a 3RM the reps must be touch and go and at NO point remain on the ground. Dropping from the top and picking straight up is NOT permitted. if at any point the athletes hands come off the bar or the bar remains on the ground it will be deemed a NO REP!

 

Scoring: For Weight: Heavier is Better | Tiebreaker: Reps in Part A

ALIGNED CHIROPRACTIC MIXED PAIRS

SCALED:

Part A

In 9 Minutes | Complete as many reps as possible

24 Inverted row
18 Syncro Box Jumps overs
24 OH Sit Ups
18 Syncro DB Snatch

Then…

Part B

In 6 Minutes

Find your 3RM

DeadLift

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

RXD:

Part A

In 9 Minutes | Complete as many reps as possible

24 Pull Ups
18 Syncro Box Jumps overs
24 Toes 2 bar
18 Syncro DB Snatch

Then…

Part B

In 6 minutes

Find your 1RM

Squat Clean

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

Official Weight & Heights:

Scaled

Box Jump overs 20" / 20"
OH Sit Up 15kg / 10kg (Dumbbell)
DB Snatch 15kg / 10kg

RXD

Box Jump overs 24" / 20"
DB Snatch 22.5kg / 15kg

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

Workout Flow:

At the call of Go! Athletes will move to their pull up / inverted row station and start completing the required reps. Once required reps have been completed, athletes will move forward to the box and start completing required reps of box jump up & overs. Once the required reps have been completed athletes will move onto the toes to bar / OH sit ups, and then onto the syncro DB Snatch. Once completed, continue cycling in that format for the entire 9 minutes which is allocated.

Once the allocated 9 minutes expires, athletes will move straight to Event 3B. There is a continous running clock. Athletes have 6 minutes (Event 3B) to perform at 3RM deadlift (Scaled) or 1RM squat clean (RX). When the 6minutes expires Judges will record the heaviest lift from both athletes as the score for Event 3B.

Standards:

*Pull ups [Rx Only] - Strict, kipping and butterfly are all allowed. Athletes must start the rep with arms locked out and chest must visibly come into contact with the bar, any doubt that the chest has NOT contacted the bar the rep will be deemed a NO REP!

*Inverted Row [Scaled Only] - These are Strict. The athlete will start with their arms locked out and feet together in the box on the ground that is supplied. Athletes are required to pull their chest up towards the bar, when the chest touches that consititues a successful rep. 

*Box jump up & overs - Must be a 2 foot take off, with both feet contacting the top of the box before jumping over to the other side. Jumping completely over the box is NOT PERMITTED and will be a no repped. Athletes DO NOT have to stand up or reach extension at the top of the box, as long as both feet similtanously come into contact with the top of the box before jumping over to the other side that is fine. 
[Scaled divisions are permitted to step up and over]

*Toes to Bar [Rx Only] - Toes must start behind the bar and similtanously touch the bar at the top of the movement. If the toes DO NOT go behind the bar or DO NOT contact the bar similtanously the rep will be deemed a NO REP!

*OH Sit Ups [Scaled Only] - Athletes start laying on their back on the floor with arms locked out and directly above their head. Legs must be out straight infront of their body. Athletes proceed to sit up and finish the movement by sitting up with arms locked out above head in an L shape.


*Dumbbell Snatches - The Dumbbell Snatches MUST be Alternating. The Movement will start with both ends of the DB on the ground athletes can muscle or power snatch the DB to the above head locked out poistion. When bring the DB down athletes have the choice to alternate while on the way down or alternate on the ground. If an athlete chooses to alternate whilst on the way down IT MUST BE below eye height, and in doing so the athlete must ensure both ends of the DB contact the ground before the next rep is started.

 

Event 3b Standards

*1RM Squat Cleans [Rx Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the squat clean (which reaches depth) until the bar is racked onto the shoulders and stood up completely from there. Judges will point and confirm a sucsessful lift when the athlete reaches the extension point. 

*3RM Deadlift [Scaled Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the Deadlift until the bar is stood up completely (extension) and shoulders must be behind the bar. then proceed back to the ground. As this is a 3RM the reps must be touch and go and at NO point remain on the ground. Dropping from the top and picking straight up is NOT permitted. if at any point the athletes hands come off the bar or the bar remains on the ground it will be deemed a NO REP!