2019 Workouts

“Being prepared for the UNKNOWN and the UNKNOWABLE” are key to our sport! Sticking to the True Nature of Our Sport, hints/events will only be released much closer to the Event Date! The Workouts will be posted close to the competition date.

INDIVIDUAL EVENTS – FRIDAY

Individual Men & Women RX / INT / BEG

RX – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row
200 m Swim (8x25m)
1300 m Run
200 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

INTERMEDIATE – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row
150 m Swim (6x20m)
1300 m Run
150 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

BEGINNER – Event 1 (2019 EECC Quadathlon)

For Time:
1000/750 m Row
100 m Swim (4x25m)
1300 m Run
200 SU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

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RX – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
200 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (270kg/180kg)
2 Peg Board Ascents (2.4m)
2 x10m Sandbag Carries (90kg/60kg)
1 Regional Ramp Walk – stairs 1st (5.33m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
150 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
7 Tyre Flips (180kg/90kg)
6 Peg Board Pull-ups – Straight arms – chin over pegs
2 x10m Sandbag Carries (70kg/40kg)
1 HS Weave Walk – 9m (around bumpers at 2/4/6/8m) *Start from where break!

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
100 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (180kg/90kg)
10 sec Peg Board Hold (cumulative time)
4 x10m Sandbag Carries (40kg/30kg)
2 Bear Walks – 18m (2x9m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

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Evening – Tramways:

RX Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat) (Force USA Weight vest 9.1/6.3kg)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

In a Force USA Weight vest (9.1/6.3kg) complete 3 RFT of:
9 Deadlift (60kg/35kg)
9 Clean (squat) (60kg/35kg)
9 Bench Press (60kg/35kg)
5 HSPU
10 Pistols
15 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (55kg/30kg)
9 Clean (squat) (55kg/30kg)
9 Bench Press (55kg/30kg)
5 HSPU (M – floor/ W – 1 Abmat)
10 Box Step Ups (61cm/51cm with 24kg/16kg KB)
10 Pull-ups

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 3 & 4

Event 3:
2:00 min – Max Snatch (squat)
*Power Snatch, Overhead Squat Allowed

Score = Load

Event 4:
Heavy Mary meets Light Linda…

Complete 3 RFT of:
9 Deadlift (40kg/25kg)
9 Clean (squat) (40kg/25kg)
9 Bench Press (40kg/25kg)
5 Push-ups (M – feet floor/ W – kneeling)
10 Lunges
15 Ring Rows (1m/0.5m)

TC = 11 min

Score = Time/TC plus 1 sec/rep missed

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RX Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (60kg/40kg)

Then…

3 Rnds of:
2 Legless Rope Climbs (2.7m) – (Sitting feet off floor)*Women – leg assisted
1 x 9m Sled Push – low handle (30kg Added Load 90kg/50kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Events 5 The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (122cm/102cm)
Thrusters (50kg/32kg)

Then…

3 Rnds of:
2 Rope Climbs (2.7m) – (Sitting feet off floor)
1 x 9m Sled Push – low handle (30kg Added Load 70kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER Events 5 – The Fitness Network Finals

Complete the following FT…

Complete 9-6-3 of:
Burpee Vault BJO (76cm/61cm)
Thrusters (30kg/18kg)

Then…

3 Rnds of:
6 Rope Pulls – Lying to standing (legs straight)
1 x 9m Sled Push – high handle (30kg Added Load 70kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

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TEAM EVENTS – SATURDAY

RX – Event 1 and 2 (EECC 2019 Team Biathlon – Run / Swim)

Team Run 1300m FT (Fastest pair leaves 1 min later)

TC = 10 min (TC = 9 min Men)

NB – If hit time cap then you need to get back to the pool along official course and you start the swim late! Your score is Cap plus your position! All 4 team members must cross the line together!
I.e. 1st team after cap – Cap + 1, 2nd team after cap – Cap plus 2

Score = Time/TC plus 1 sec/rep missed

At 10 min Event 2 starts:

Swim 600 m FT
(Swim 24 x 25 m lengths, in the following order M1/M2/F1/F2 – any style is permitted)

NB – Each athlete must complete his or her length before the next starts his/her length by getting out of the water and tagging (touch) your team mate who is sitting on the ground.
NB – Athletes start sitting….athlete must get out of pool and tag in the next team mate.

TC = 15 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/half-length missed
*Every 25 m length completed is 2 reps

TOTAL TIME CAP – 25 min

INTERMEDIATE – Event 1 and 2 (EECC 2019 Team Biathlon – Run / Swim)

Event 1 – Team Run 1300m (Fastest pair leaves later)

TC = 10 min (TC = 9 min Men)

Score = Time/TC plus 1 sec/rep missed

NB – If hit time cap then you need to get back to the pool along official course and you start the swim late! Your score is Cap plus your position! All 4 team members must cross the line together!
I.e. 1st team after cap – Cap + 1, 2nd team after cap – Cap plus 2

At 10 min Event 2 starts:

Swim 600 m FT
(Swim 24 x 25 m lengths in the following order M1/M2/F1/F2 – any style is permitted)

NB – Each athlete must complete his or her length before the next starts his/her length by getting out of the water and tagging (touch) your team mate who is sitting on the ground.
NB – Athletes start sitting….athlete must get out of pool and tag in the next team mate

TC = 15 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/half length missed
*Every 15 m length completed is a rep

TOTAL TIME CAP – 25 min

BEGINNER – Event 1 and 2 (EECC 2019 Team Biathlon – Run / Swim)

Event 1 – Team Run 1300m (Fastest pair leaves later)

TC = 10 min (TC = 9 min Men)

Score = Time/TC plus 1 sec/rep missed

NB – If hit time cap then you need to get back to the pool along official course and you start the swim late! Your score is Cap plus your position! All 4 team members must cross the line together!
I.e. 1st team after cap – Cap + 1, 2nd team after cap – Cap plus 2

At 10 min Event 2 starts:

Swim 400 m FT
(Swim 16 x 25 m lengths in the following order M1/M2/F1/F2 – any style is permitted)

NB – Each athlete must complete his or her length before the next starts his/her length by getting out of the water and tagging (touch) your team mate who is sitting on the ground.
NB – Athletes start sitting….athlete must get out of pool and tag in the next team mate

TC = 15 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/half length missed
*Every 15 m length completed is a rep

TOTAL TIME CAP – 25 min

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RX – Event 3 “Diane’s cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – strict / Women – Kipping) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (70kg/45kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

INTERMEDIATE – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
HSPU (Men – 1 abmat/ Women – 2 abmats) – To work partner must hold a HS (team mates hold)!
Synchro Power Cleans (60kg/40kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

BEGINNER – Event 3 “Diane’s Cousin”

Order (M1 & F1 then M2 & F2)

M1 & F1 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

Then…

M2 & F2 Complete 21-15-9 of the following FT:
Synchro Push-ups (Men – feet/ Women – kneeling)
Synchro Power Cleans (50kg/30kg)

Total TC = 14 min

Total Score = Sum of Times of both couplets

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

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TEAM EVENT 4

RX – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work one at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
21 T2B – partner holds a Front Bridge
15 Synchro BB Facing Burpees
AMRAP OHS (60kg/40kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

INTERMEDIATE – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of T2B and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 T2B – partner holds a Front Bridge
12 Synchro BB Facing Burpees
AMRAP OHS (50kg/30kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

BEGINNER – Event 4 (Wobbly):

Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of HKR and Synchro BBF Burpees are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work 1 at a time on the OHS.

M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s

Complete 80 OHS FT in the following intervals:

AMRAP Min 1-3:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)

AMRAP Min 5-7:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 7 min
Rest 1 min (Min 8)

AMRAP 9-11:
15 Hanging Knee Raises – partner holds a Front Bridge
9 Synchro BB Facing Burpees
AMRAP OHS (30kg/20kg) until 11

TC = 11 min

Score = Time 80 OHS Completed or TC plus 1 sec/rep missed on the 80 OHS

Rest 1 min and M2 & F2 complete the same sequence

Total TC = 23 min

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TEAM EVENT 5

RX – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 60kg/35kg), Sled Push Low bar (Added Load 60kg/35kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 80kg – 185kg/Yoke plus 20kg – 125kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/30kg DB and 16kg KB/20kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 50kg/30kg), Sled Push (Added Load 50kg/30kg) (6 x 9m)
18 m Yoke Walk RX (Yoke plus 40kg – 145kg/Yoke Empty – 105kg) (2 x 9m)
9 m OH Walking Lunge (24kg KB/20kg DB and 12kg KB/15kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

BEGINNER – Event 4 (Strong but Fast AKA Fit):

Order (F1, F2, M1, M2)

Each Athlete completes the following FT:
54 m Seated Sled Pull (Added Load 35kg/20kg), Sled Push (Added Load 35kg/20kg) (6 x 9m)
18 m Yoke Walk RX (Yoke Empty – 105kg/ 125kg but F1 & F2) (2 x 9m)
9 m OH Walking Lunge (16 KB and 10kg DB)

TC = 5 min (F1)
TC = 10 min (F2)
TC = 15 min (M1)
TC = 20 min (M2)

Score = Sum of Time/TC plus 1 sec/rep missed

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TEAM EVENTS – SUNDAY

TEAM EVENT 6 – RX/INTERMEDIATE/BEGINNER

Event 6 A & B (Bronscor’s Total)

Each find your Maximum Load on the following lifts:

A) 6 Min to find 2 Rep Max Bench Press

B) 6 Min to find a Max Load on Squat Clean

(*Power clean, Front Squat Allowed)

Event 6 Score = Sum of Max Load lifted for each Athlete on each movement

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TEAM EVENT 7

RX – Event 7 “Always Fit League’s Chipper”

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:

150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

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RX Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (50kg & 9.1kg Weight Vest/38kg)
12-9-6 Bar Muscle-up (M – 9kg Weight Vest)
Then…
9 m each HS Walk (M – 9kg Weight Vest)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

1 min Transition

In Pairs (M2/F2):

Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)
75 DU’s
54 m (27 m e) HS Weave Walking (weave around bumpers) (6x9m)

TC – 8 min (Total TC 17min)

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE Event 8 & 9:

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
12-9-6 Synchro Thruster (40kg & 9.1kg Weight Vest/33kg)
15-12-9 Pull-ups (M – 9kg Weight Vest)
Then…
18 m HS Walk (No weight vest – shared as needed)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

1 min transition

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (45kgx2/24kgx1 & 30kgx2)
50 DU
45 m HS Walking (5x9m) (shared as needed)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed
NB – HS must alternate when break

BEGINNER Event 8 & 9 (Itensity Finals):

In Pairs (M1/F1), Fran’s sister (Men in weight vest – 9.1kg):
21-15-9 Synchro Thruster (20kg & 9.1kg Weight Vest/15kg)
21-15-9 Ring Rows (50cm/50cm) (M – 9.1kg Weight Vest)
Then…
27 m Synchro Bear Crawl (3x9m) (M – 9.1kg Weight Vest)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

Then…

In Pairs (M1/F1) – Complete the following FT:
250 m (27x9m) Synchro Farmers Walk (35kgx2/16kgx1 & 20kgx1)
75 SU
81m Synchro Bear Crawl (9x9m)

TC – 8 min

Score = Time/TC plus 1 sec/rep missed