NOTICE – “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.
PLEASE MAKE SURE YOU PREPARE WELL FOR ANY POSSIBLE EVENT/WORKOUT!
ECC 2022 – Team Workouts
Teams – Saterday:
Event 1 – Bronscor’s Synchro Swimming
RX – Event 1 – Bronscor’s Synchro Swimming:
8 RFT:
100 m Synchro Swim (2 athlete)
25 Synchro Burpees (2 athletes)
Swim Order – M1/M2, F1/F2
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 50 m = 2 reps (if time capped)
*If capped with same swim distance – Burpee reps are the tie-breaker
*Burpee reps must be completed for next Rnd to take place (and for previous swim reps to count)
INTERMEDIATE – Event 1 – Bronscor’s Synchro Swimming:
8 Rnds of:
100 m Synchro Swim (2 athlete)
20 Synchro Burpees (2 athletes)
Swim Order – M1/M2, F1/F2
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 50 m = 2 reps (if time capped)
*If capped with same swim distance – Burpee reps are the tie-breaker
*Burpee reps must be completed for next Rnd to take place (and for previous swim reps to count)
BEGINNER – Event 1 – Bronscor’s Synchro Swimming:
8 RFT:
50m (25mx2) Synchro Swim (2 athletes)
15 Synchro Burpees (2 athletes)
Swim Order – M1/M2, F1/F2
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 12.5 m = 2 reps (if time capped)
*If capped with same swim distance – Burpee reps are the tie-breaker
*Burpee reps must be completed for next Rnd to take place (and for previous swim reps to count)
RX – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper)
Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Bar Muscle-ups
*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. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)
INTERMEDIATE – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):
Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
15 T2B
15 HSPU (1x abmat riser / HSPU (2x abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups
*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. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)
BEGINNER – Event 2 – (Kriek Kreates – Call a Friend – Sprint Chipper):
Order (M1 – at 0 min / M2 – at 3 min / F1 – at 6 min /F2 – at 9 min)
Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows (1m/0.5m)
*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. Once “the friend” completes the programmed number of reps then the original athlete resumes (no burpees are done by the friend). If the athlete needs to swop out with a friend again then they must complete another 5 burpees before swopping out!
TC = 12 min (3 min each)
Score = Time or TC plus 1 sec/rep missed (i.e. Sum of Men’s Times and Sum of Women’s Times)
Event 3 – Rebel’s Biathlon
RX / INTERMEDIATE / BEGINNER – Event 3 – Rebel’s Biathlon
A) FT:
4km Row – 1km intervals by each Athlete
B) AMRAP 4x 4 min intervals (4 min/athlete) of:
7m Shuttle Run
TC – 16 min
Score A = Time (Time/TC plus 1sec/10 meters missed)
Score B = Sum of 4 athletes Reps
A & B take place simultaneously. Choose your Athlete orders wisely!
Athletes must stop Rowing as the 1 km interval ends, before swopping! If not, 5 Burpee penalty before next athlete starts rowing!
Both feet behind start and finish line for each Rep! NO hand touching on floor required.
Event 4 – CrossFit Algoa’s Yoking Around
RX – Event 4 – CrossFit Algoa’s Yoking Around
M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
Then …
F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (50/30kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
INTERMEDIATE – Event 4 – CrossFit Algoa’s – Yoking Around
M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
Then …
F1/F2
FT:
56m Yoke Walk 8x7m (4 each)
21 D-Ball Over Yoke (50/30kg) (11/10)
42m Yoke Walk 6x7m (3 each)
15 D-Ball Over Yoke (50/30kg) (8/7)
28m Yoke Walk 4x7m (2 each)
9 D-Ball Over Yoke (50/30kg) (5/4)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg
BEGINNER – Event 4 – CrossFit Algoa’s – Yoking Around
M1/M2
FT:
56m Yoke Walk 8x7m (4 each)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (3 each)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 each)
15 D-Ball Over Yoke (30/20kg) (8/7)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
Then …
F1/F2
FT:
56m Yoke Walk 8x7m (8 Synchro)
27 D-Ball Over Yoke (30/20kg) (14/13)
42m Yoke Walk 6x7m (6 Synchro)
21 D-Ball Over Yoke (30/20kg) (11/10)
28m Yoke Walk 4x7m (2 Synchro)
15 D-Ball Over Yoke (30/20kg) (8/7)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
*Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2)
Event 5 – Cabal Coffees Wobbly #2
RX – Event 5 – Cabal Coffees Wobbly #2
Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the OHS are completed or when cap is hit. Athlete’s work Synchro on the OHS.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro C2B PU/ Pull-ups
15 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
15 C2B PU/ Pull-ups
12 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
12 C2B PU/ Pull-ups
9 Synchro BJO (76cm/61cm)
AMRAP Synchro OHS (60kg/40kg) until 11 min
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min
INTERMEDIATE – Event 5 – Wobbly #2:
Time to complete 60 Synchro OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of C2B and Synchro BJO are completed. Time ends when the Synchro 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 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
20 Pull-ups – partner dead hang
18 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
20 Pull-ups – partner dead hang
15 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
20 Pull-ups – partner dead hang
12 Synchro BJO (61cm/51cm)
AMRAP Synchro OHS (50kg/30kg) until 11
TC = 11 min
Score = Time 60 OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Rest 1 min and M2 & F2 complete the same sequence
Total TC = 23 min
BEGINNER – Event 5 – Wobbly #2:
Time to complete 80 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Ring Rows and Synchro BSO (51cm) 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:
21 (11/10) Ring Rows (0.5/0m) – partner holds a Push-up (top)
21 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
18 (9/8) Ring Rows (0.5/0m) – partner holds a Push-up (top)
18 Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 7 min Rest 1 min (Min 8)
AMRAP 9-11:
15 (8/7) Ring Rows (0.5/0m) – Push-up (top)
15 Synchro Synchro BSO (51cm)
AMRAP OHS (30kg/20kg) until 11 (Beg. Ath’s 1 at a time)
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
TEAM EVENTS – SUNDAY
Event 6 – The Need for Speed
RX – Event 6 – Milltrans – The Need for Speed
M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro DU (To work partner – DU)
10-8-6-4-2 Squat Snatch (70-80-90-100-110kg)/(40-50-55-60-65kg)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min Transition
F1, F2 Go…
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m
INTERMEDIATE – Event 6 – Milltrans – The Need for Speed
M1/2
Complete Couplet FT:
30-25-20-15-10 Synchro DU (To work partner – SU or DU)
10-8-6-4-2 Squat Snatch (45-55-65-75-85kg)/(20-30-40-45-50kg)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min Transition
F1, F2 Go…
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m
BEGINNER – Event 6 – Milltrans – The Need for Speed
M1/2
Complete Couplet FT:
50-40-30-20-10 Synchro SU (To work partner – SU)
10-8-6-4-2 Squat Snatch (20-30-40-50-60kg)/(12-15-20-25-30kg)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min Transition
F1, F2 Go…
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
Notes:
*Share snatches as needed (Rnd 1 – each athletes must at least complete 2 squat snatches)
*Synchro DU – reps of 1 athlete only counted when both Skipping (any trip – counting stops less that failed Rep)
*Squat Snatch – Power Snatch OHS allowed
*Athletes change their own loads btwn Mvts; clips must be on!
*DU/SU performed at 1m, 2m, 3m, 4m, 5m marks – run through 7 m
Event 7 (AFL’s Chipper of Chippers #2)
RX – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/30kg DB and 16kg/20kg, M1/F1, -M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 30kg DB, F1 16kg KB, F2 20kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/ 30kg DB and 16kg/20kg, M1/F1, M2/F2)
30 Synchro Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB / 30kg DB and 16kg/20kg, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (100cm/130cm)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)
INTERMEDIATE – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (10kg/6.3kg) (To work – 1 Holds an Goblet squat and other holds DB OH – 2 on 1)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 24kg KB, M2 20kg DB, F1 12kg KB, F2 15kg DB)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
30 Synchro Half Wall Walks (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (61cm/51cm) (24kg KB/20kg DB and 12kg KB/15kg DB, M1/F1, M2/F2)
50 Synchro (M1,2 and F1,2) Broad Jumps (70/100cm)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
BSO – M/F pair works 1 at a time; DB/KB cannot rest on leg
Synchro BJ – over blue mat (no mat touch allowed)
BEGINNER – Event 7 (AFL’s Chipper of Chippers #2)
Complete the following FT (M/M/F/F):
80 Partner Wall Balls (6.3kg/4.5kg) (To work – 1 Holds an airsquat and other holds DB OH – 1 on 1)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7.5kg DB)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
30 Synchro 2 Feet on Wall Step – no hand mvt (M,M and F, F – mix as need)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12 M2, 7.5kg F2)
50 Synchro (M1,2;F1,2) Broad Jumps/Step (over 2x bumper/1x bumper)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Notes:
BSO – M/F pair works 1 at a time; DB/KB can rest on leg
Wall Walks – M/M or F/F pair work at the same time
BJ – All 4 synchro at a time
Event 8 & 9 (DVSN’s – You VS You Finals?)
RX – Event 8 (DVSN’s – You VS You Finals?)
M1, F1 Complete the following FT:
21-15-9 Partner Fat Bar Deadlift (140kg – M 80kg, F 55kg)
5-4-3 Legless Rope Climb (3.8m) – 1 for 1 – LL from sitting (Partner – weak L-sit to work on RC ; 5 Bps swop out if cannot complete 1 for 1 rep AFTER ATTEMPT FAILED)
Then…
140m (20x7m-10e) Sled push (M-low/F-high bar/low) (35kg plus 60kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
* girls push height set
2 min Transition…
RX – Event 9 (DVSN’s – You VS You Finals?)
M2,F2 Complete the following FT:
140m (20x7m-5e) Sled push (M-low/F-high bar/low) (35kg plus 60kg)
Then…
10m Synchro HS Walk
10m Synchro D-Ball Lunge (50kg/30kg)
15m Synchro HS Walk
15m Synchro D-Ball Lunge (50kg/30kg)
20m Synchro HS Walk
20m Synchro D-Ball Lunge (50kg/30kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
RX – D-Ball lunge – Belly/Chest carry – no leg touch and NOT on shoulder (ie hug)
Synchro HSW – watch back athlete … anyone fails – come back to last rep completed by last athlete
Both events get full points
HS Walk – done in a max of 5m lengths (i.e. 14 m is 5m, 5m, 4m)
INTERMEDIATE – Event 8 (DVSN’s – You VS You Finals?)
M1, F1 Complete the following FT:
21-15-9 Partner Fat Bar Deadlift (107.5kg – M 65kg, F 42.5kg)
5-4-3 Rope Climb (3.8m) – 1 for 1 (M – From Sitting ; W – from Standing)
(Partner – weak Tuck-sit to work on RC ; 5 Bps swop out if cannot complete 1 for 1 rep AFTER ATTEMPT FAILED)
Then…
140m (20x7m-10e) Sled push (M-low/F-high bar/low) (35kg plus 40kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
* girls push height set
INTERMEDIATE – Event 9 (DVSN’s – You VS You Finals?)
M2,F2 Complete the following FT:
140m (20x7m-10e) Sled push (M-low/F-high bar/low) (35kg plus 40kg)
Then…
10m HS Walk (share)
10m Synchro D-Ball Lunge (50kg/30kg)
15m HS Walk (share)
15m Synchro D-Ball Lunge (50kg/30kg)
20m HS Walk (share)
20m Synchro D-Ball Lunge (50kg/30kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
INT – D-Ball lunge – Belly carry – CAN TOUCH legs and NOT on shoulder (ie hug)
Shared HSW – 1 athlete at time… start where failed… back most part of back hand! 1m = 1 rep
Both events get full points
HS Walk – done in a max of 5m lengths (i.e. 14 m is 5m, 5m, 4m)
BEGINNER – Event 8 (DVSN’s – You VS You Finals?)
M1, F1 Complete the following FT:
21-15-9 Partner Fat Bar Deadlift (80kg – M 45kg, F 30kg)
10-8-6 Rope Pull – Ly to Stand (Legs str) shared 5/5-4/4-3/3 (3 Bps swop out)
(Partner – Front Bridge to work)
Then…
140m (20x7m-10e) Sled push (M-low/F-high bar/low) (35kg plus 20kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
* girls push height set
2 min Transition
BEGINNER – Event 9 (DVSN’s – You VS You Finals?)
M2,F2 Complete the following FT:
140m (20x7m-10e) Sled push (M-low/F-high bar/low) (35kg plus 20kg)
Then…
15m Synchro Bear Walk
10m Synchro D-Ball Lunge (30kg/20kg)
30m Synchro Bear Walk
15m Synchro D-Ball Lunge (30kg/20kg)
45m Synchro Bear Walk (share)
20m Synchro D-Ball Lunge (30kg/20kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Notes:
BEG – D-Ball lunge – Belly carry – CAN TOUCH legs and NOT on shoulder (ie hug)
Synchro Bear Walk – 2x athlete at time… start where back athletes most back part of body was when failed!
ECC 22 Workouts – Individuals
Individuals – Friday
Event 1 – Endurade’s Suns out, Guns out
RX – Event 1:
3 RFT:
100m Swim
20 Pistols (alt.)
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 50 m = 2 reps (if time capped)
INTERMEDIATE – Event 1:
3 RFT:
100m-50m-50m Swim
20 Lunges
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 50 m = 2 reps (if time capped)
BEGINNER – Event 1:
3 RFT:
50m Swim (2x25m Half Length)
20 Airsquats
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
*Swim – 50 m = 2 reps (if time capped)
Event 2 – CRH Africa Holdings / Aviant’s Skills and Speedy Strongman Gauntlet
RX – Event 2A, B:
2A – CRH Africa Holdings / Aviant’s Skills Gauntlet FT:
20 unbroken SU
10m HS BB Weave Walk
20 unbroken DU
1/0.5 Peg Boards Ascents (2.1m)
10m Regional Ramp (unbroken)
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
At 2 min – Straight into…
2B – CRH Africa Holdings / Aviant’s Speedy Strongman Gauntlet FT:
50 m Shuttle Sprint (5x 10m)
10 Heavy Wall Balls (13.6kg/10kg)
4 Tyre Flips (270kg/180kg)
20m (2x 10m) Yoke Walk (105kg plus 100kg/105kg plus 40kg)
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
Notes:
10m HS BB Weave Walk – 5m, turn around beacon & return – if break, go back to last segment completed unbroken
If 2A completed before the TC, wait until 2 min to start 2B.
INTERMEDIATE – Event 2:
2A – CRH Africa Holdings / Aviant’s Skills Gauntlet FT:
20 unbroken SU
10m HS BB Weave Walk
10 unbroken DU
6/4 Peg Board Pull-ups – Straight arms – chin over pegs Ascents (2.1m)
10m HS Weave Walk (Bumpers 2/4/6/8m) – start where break
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
At 2 min – Straight into…
2B – CRH Africa Holdings / Aviant’s Speedy Strongman Gauntlet FT:
50 m Shuttle Sprint (5x 10m)
10 Wall Balls (10kg/6.3kg)
6 Tyre Flips (180kg/90kg)
20m (2x 10m) Yoke Walk (105kg plus 50kg/105kg plus 10kg)
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
Notes:
10m HS BB Weave Walk – 5m, turn around beacon & return – if break, go back to last segment completed unbroken
If 2A completed before the TC, wait until 2 min to start 2B.
BEGINNER – Event 1:
2A – CRH Africa Holdings / Aviant’s Skills Gauntlet FT:
20 unbroken SU
20m Bear Walk
20 unbroken SU
10 sec Peg Board Hold
20 m Bear Walk
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
At 2 min – Straight into…
2B – CRH Africa Holdings / Aviant’s Speedy Strongman Gauntlet FT:
50 m Shuttle Sprint (5x 10m)
10 Wall Balls (6.3kg/4.5kg)
6 Tyre Flips (90kg/50kg)
20m (2x 10m) Yoke Walk (105kg/BB+KB carry 60kg)
TC – 2 min
Score = Time/TC plus 1 sec/rep missed
Notes:
10m HS BB Weave Walk – 5m, turn around beacon & return – if break, go back to last segment completed unbroken
If 2A completed before the TC, wait until 2 min to start 2B.
Event 3 – Itensity’s Oly Complex
RX – Event 3 – Itensity’s Oly Complex:
For Max Load:
Deadlift
Hang Clean (squat)
Clean (squat)
Jerk (any)
TC – 6 min
Score = Max Load
Notes:
Can only drop after Jerk completed
Clean is TNG
Jerk is any STOH
Stay on platform – stepping off with any part of foot is a no rep
For Hang clean/clean – hang power clean/power clean plus Front squat allowed
INTERMEDIATE – Event 3 – Itensity’s Oly Complex:
For Max Load:
Deadlift
Hang Clean (squat)
Clean (squat)
Jerk (any)
TC – 6 min
Score = Max Load
Notes:
Can only drop after Jerk completed
Clean is TNG
Jerk is any STOH
Stay on platform – stepping off with any part of foot is a no rep
For Hang clean/clean – hang power clean/power clean plus Front squat allowed
BEGINNER – Event 3 – Itensity’s Oly Complex:
For Max Load:
Deadlift
Hang Clean (squat)
Clean (squat)
Jerk (any)
TC – 6 min
Score = Max Load
Notes:
As soon as you complete Part A, you move onto Party B
Can only drop after Jerk completed
Clean is TNG
Jerk is any STOH
Stay on platform – stepping off with any part of foot is a no rep
For Hang clean/clean – hang power clean/power clean plus Front squat allowed
Event 4 – Rebel’s Rampage
RX – Event 4 – Rebel’s Rampage:
Party A:
FT 9-6-3 of:
D-Ball Burpee Vault Over (50kg/30kg at 122cm/102cm)
Muscle-ups (F-6-3-1 reps)
*3m Carry Ball – from Box to Rings Btwn Mvts/Rounds
Move onto Party B straight after Party A…
Time Cap – 6 min (compulsory move on if not complete by 6 min)
Then…
Party B:
FT:
12-9-6 Strict HSPU/HSPU
21-14-7 m D-Ball (Belly) Lunges (50kg/30kg)
*3x 7m / 2x 7m /1x 7m
Score = Total Time/Time Cap 12 min plus Reps Missed (Party A) + Reps Missed (Party B)
Notes:
As soon as you complete Part A, you move onto Party B
D-Ball must be carried with you as you move btwn Mvts on Party A
No Bum on Box
Ball/arms CANNOT touch the legs
INTERMEDIATE – Event 4 – Rebel’s Rampage:
Party A:
FT:
6-3-1 D-Ball Burpee Vault Over (50kg/30kg at 122cm/102cm)
9-6-3 C2B Pull-ups/Pull-ups
*3m Carry Ball – from Box to Rings Btwn Mvts/Rounds
Move onto Party B straight after Party A…
Time Cap – 6 min (compulsory move on if not complete by 6 min)
Then…
Party B:
FT:
12-9-6 HSPU (1 abmat)/HSPU (10kg, 1x abmat)
15-10-5 m D-Ball (Belly) Lunges (50kg/30kg) (can touch leg)
*3x 5m / 2x 5m /1x 5m
TC – 12 min
Score = Total Time/Time Cap 12 min plus Reps Missed (Party A) and plus Reps Missed (Party B)
Notes:
As soon as you complete Part A, you move onto Party B
D-Ball must be carried with you as you move btwn Mvts on Party A
Bum vault allowed
Ball/arms CAN touch the legs
BEGINNER – Event 4 – Rebel’s Rampage:
FT:
9-6-3 D-Ball Burpee Vault Over (30kg/20kg at 76cm/61cm)
21-15-9 Ring Rows (1m/0,5m)
*3m Carry Ball – from Box to Rings Btwn Mvts/Rounds
Move onto Party B straight after Party A…
Time Cap – 6 min (compulsory move on if not complete by 6 min)
Then…
Party B:
FT:
21-15-9 Push-ups (Ts/Kns)
15-10-5 m D-Ball (Belly) Lunges (30kg/20kg) (can touch leg)
*3x 5m / 2x 5m /1x 5m
TC – 12 min
Score = Total Time/Time Cap 12 min plus Reps Missed (Party A) and plus Reps Missed (Party B)
Notes:
As soon as you complete Part A, you move onto Party B
D-Ball must be carried with you as you move btwn Mvts on Party A
Bum vault allowed
Ball/arms CAN touch the legs
Event 5 – Nutritech Finals – Jackie-ish?
RX – Event 5:
Jackie-ish – FT:
500m Row
25 Thrusters (43kg/29kg)
5 Rope Climbs (3.8m – LL from sitting, ft off floor/ RC from sitting, ft off floor – W)
35m (5x 7m) Sled Push/Seated Pull (35kg plus 60kg/35kg plus 30kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Notes:
Sled – 1 Rep = 1 m (Front of sled behind start line, front of sled ends by breaking the finish line)
Seated sled pull – you can only pull the rope to move the sled when in a sitting position
RC – once the feet/butt leave the floor, they (or any body part) cannot re-touch the floor ; no rep if they do!
RC – controlled decent, no dropping from the top
INTERMEDIATE – Event 5:
Jackie-ish – FT:
500m/400m Row
25 Thrusters (30kg/20kg)
4 Rope Climbs (3.8m – RC from sitting, ft off floor / RC from standing, no jump)
35m (5x 7m) Sled Push/Seated Pull (35kg plus 50kg/35kg plus 25kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Notes:
Sled – 1 Rep = 1 m (Front of sled behind start line, front of sled ends by breaking the finish line)
Seated sled pull – you can only pull the rope to move the sled when in a sitting position
RC – once the feet/butt leave the floor, they (or any body part) cannot re-touch the floor ; no rep if they do!
RC – controlled decent, no dropping from the top
BEGINNER – Event 5:
Jackie-ish – FT:
500m/400m Row
25 Thrusters (20kg/15kg)
12 Rope Pulls (Lying to standing, legs straight)
35m (5x 7m) Sled Push/Seated Pull (35kg plus 40kg/35kg plus 10kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Notes:
Sled – 1 Rep = 1 m (Front of sled behind start line, front of sled ends by breaking the finish line)
Seated sled pull – you can only pull the rope to move the sled when in a sitting position
R-Pulls – can bend at the hip but knees locked ; no rep if they bend!
R-Pulls – controlled decent, no dropping to butt or back!