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 2023 Workouts – Individuals
RX:
RX: Event 1 – Nutritech’s Thruster/Swim
5 Rounds of the following FT:
20 DB Thrusters (22.5kg/15kg)
100m Swim
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
NB – Dropping DB is a 5 Burpee penalty
Notes:
Swim – Each 50 m = 2 reps (if time capped i.e. 25m is 1 rep)
RX: Event 2A & 2B – Function Warehouse – Skills Gauntlet
Event 2A
FT:
10m (Unbroken 5m) HS walk, 1 freestanding HSPU (1m x 1m) (on abmat)
1 freestanding HSPU (1m x 1m) (on abmat), 10m (Unbroken 5m) HS walk
5m HS Walk – up stairs down ramp
HS Walk piroutte 180 deg (in 2m x 2m)
5m HS Walk – up ramp down stairs
HS Piroutte 360 degree (in 2m x 2m)
10 SU Crossovers
10 DU Crossovers
10 Single-leg Khrennikov DU
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
1 min Transition …
RX: Event 2B
AMRAP 3 min:
20/14 cal Rower
15 WB GHD SU (9.1kg/6.3kg)
1 Peg Board Ascent
AMRAP:
3x Horizontal Box Traverse with 2 pirouttes (3x 228cm)
2 Pullovers
Score = AMRAP
Notes:
Peg Board will be divided into reps
Hor Box Trav – includes pirouttes at ends of the box (2 in 3 lenths)
RX: Event 3 – AFL’s Snatch Ladder
For Max Load (1 min per station):
1 Snatch
M – 65kg – 75kg – 80kg – 85kg – 90kg – 95kg – 100kg – 105kg – 110kg – 115kg – 120kg – 125kg
F – 40kg – 45kg – 48kg – 51kg – 54kg – 57kg – 60kg – 68kg – 72kg – 78kg – 82kg
Score = Load
Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor
RX: Event 4 – CrossFit Algoa’s Triplet
3 Rounds FT of:
6 Farmers Carry Lengths (7m with 56kgx2/36kgx2)
12 Deficit Chest-2-Wall HSPU (5cm) M / 9 Chest-2-Wall HSPU (0cm) W
27 Shuttle Runs (7m)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
RX: Event 5 – Finals – DVSN’s Final Chipper…
RX: Event 5 – Finals – DVSN’s Final Chipper…
FT:
100 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 45kg/20kg) (5 Push, 5 Pull)
10 Muscle-ups
10 Burpee Vault Over (122cm/102cm)
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
5 Clean & Jerk (60kg/40kg)
6m OH Walking Lunge
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
NB – Burpee VO – only hands, lower limb and knees can touch (no sitting)
NB – Sled must be moved by athlete towards middle of lane for MU safety!
INTERMEDIATE:
INTERMEDIATE: Event 1 – Nutritech’s Thruster/Swim
5 Rounds of the following FT:
20 DB Thrusters (20kg/10kg)
100m Swim
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
NB – Dropping DB is a 5 Burpee penalty
INTERMEDIATE: Event 2A & 2B – Function Warehouse Skills Gauntlet
Event 2A
FT:
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS walk, 5 sec HS Hold (1m x 1m)
5m HS Walk – over bumpers 10kg
5m HS Walk – over bumpers 10kg
10 SU Crossovers
10 DU
10 Khrennikov Single-leg SU
HSW 180 degree (around cone)
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
1 min Transition …
NB – HSW – 1m unbroken
INTERMEDIATE: Event 2B
AMRAP 3 min:
20/14 cal Rower
10 GHD SU
6 Peg Board Pull-ups
AMRAP:
2 Horizontal Box Traverse (2x 228cm)
3 T2B
Score = AMRAP
NB – Horizontal Box Traverse – drop off no turn
INTERMEDIATE: Event 3 – AFL’s Snatch Ladder
For Max Load (1 min per station):
1 Snatch
M – 40kg-50kg-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-95kg
F – 20kg-25kg-30kg-35kg-40kg-43kg-45kg-48kg-51kg-55kg-57kg
Score = Load
Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor
INTERMEDIATE: Event 4 – CrossFit Algoa’s Triplet
3 Rounds FT of:
6 Farmers Carry Lengths (7m with 36 kg x2/ 26kg x2)
9 Chest-2-Wall HSPU (1 Abmat at 50cm) / 6 Chest-2-Wall HSPU (2 Abmat at 50cm)
27 Shuttle Runs (7m)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
INTERMEDIATE: Event 5 – Finals – DVSN’s Chipper…
FT:
70 DU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 25kg/10kg) (5 Push, 5 Pull)
10 C2B (M)/ Pull-ups (W)
10 Burpee Vault Over (102cm)
5 Clean & Jerk (45kg/25kg)
6m OH Walking Lunge
5 Clean & Jerk (45kg/28kg)
6m OH Walking Lunge
5 Clean & Jerk (45kg/28kg)
6m OH Walking Lunge
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
Burpee VO – only hands, lower limb and knees can touch (no sitting)
BEGINNER:
BEGINNER: Event 1 – Thruster Swim
5 Rounds of the following FT:
20 DB Thrusters (15kg/10kg)
50m (2x 25m) Swim
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
NB – Dropping DB is a 5 Burpee penalty
BEGINNER: Event 2A & 2B – Function Warehouse Skills Gaunlet
Event 2A
FT:
9 No-Step Wall Walks
2x 360 Deg Circle Walk Left (51cm)
2x 360 Deg Circle Walk Right (51cm)
30 SU
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
1 min Transition …
BEGINNER: Event 2B
AMRAP 3 min:
15/10 cal Rower
10 Sit-Ups
20 sec Cumulative Peg Board Hold
AMRAP:
10m (5m x2) Crab Walk
5 Hanging Knee Raises
Score = AMRAP
BEGINNER: Event 3 – AFL’s Snatch Ladder
For Max Load (1 min per station):
1 Snatch
M -25kg-30kg-35kg-40kg-45kg-50kg-55kg-60kg-65kg-70kg-75kg
F-15kg-18kg-20kg-25kg-27kg-30kg-32kg-35kg-37kg-40kg-42kg
Score = Load
Rules:
12 Stations – TC of 1 min per zone!
Lift must start before end of minute
Any Snatch allowed from floor
BEGINNER: Event 4 – CrossFit Algoa’s Triplet
3 Rounds FT of:
6 Farmers Carry Lengths (7m with 24 kg x2/ 16kg x2)
21 Piked Push-ups (Feet/Knees -2 abmats)
27 Shuttle Runs (7m)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
Piked PU – feet on line and hands another line 100cm apart
Piked PU (kns 2x abm) – knees on line and hands on another line 75cm apart
BEGINNER: Event 5 – Finals – DVSN’s Chipper…
FT:
100 SU
10x Low Bar Push 6m, Standing Sled Pull 6m (35kg sled plus 15kg/5kg) (5 Push, 5 Pull)
20 Rings Rows (0.5m/0m)
10 Burpee Vault Over (76cm)
5 Clean & Jerk (30kg/20kg)
6m OH Walking Lunge
5 Clean & Jerk (30kg/20kg)
6m OH Walking Lunge
5 Clean & Jerk (30kg/20kg)
6m OH Walking Lunge
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
Burpee VO – bum allowed on box
RR height set (115cm)
DVSN ECC 2023 – TEAM WORKOUTS
DVSN ECC 23 TEAM Workouts – Day 1
TEAM RX: Event 1 – Nutritech’s Legless Swim
5 Rnds FT:
100m Partner Swim (any pair)
30 Synchro Jumping Alt. Lunges
12 Synchro Burpees
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
Note:
NB – Athletes can bring an extra towel for their knees
Synchro on Lunges – at some point in the split position with the feet in contact with the floor
Any pair works together. Pairs stay within a rep of each other I.e. stay within approx. 25 m of each other!
The 2nd pair can start swimming as the 1st pair finishes their swim. The 1st pair must however finish their 30 Synchro Jumping Alt. Lunges and 12 Synchro Burpees before starting their next swim.
*Swim – 50 m = 2 reps (if time capped)
*If capped with same swim distance – Lunge/Burpee reps are the tie-breaker.
TEAM RX: Event 2 – CrossFit Algoa’s Yoking Around #2
M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (122cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (122cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (122cm)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
NOTE:
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
VO – only hands, lower limb and knees can touch (no sitting)
TEAM RX: Event 3 – Shaun Benn Project’s “Engine Sprint “
Athletes complete the following triplet in the following order M1, F1, M2, F2…
FT:
30 KB Snatches (24kg/16kg)
40 Shuttle Runs (40x 6m)
10/6x 6m Sled Push (35kg plus 30kg)
100 DU
TC – 5 min per athlete (20 min for Team)
Score (per Athlete) = Time/TC plus 1 sec/Rep missed
Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively if Time Cap is hit!
Swop hands as needed on the Snatches
KB & DB Snatch are from the Hang!
TEAM RX: Event 4 – Cabal Coffee’s Wobbly #3
Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B 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
M1 & F1 Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
18 Synchro Synchro C2B PU/ Pull-ups
18 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
15 Synchro C2B PU/ Pull-ups
15 Synchro T2B
AMRAP Synchro OHS (65kg/40kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
12 Synchro C2B PU/ Pull-ups
12 Synchro T2B
AMRAP Synchro OHS (65kg/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 above
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed
Total TC = 23 min
Note:
NOT FOR BEGINNERS!
Synchro is at the start of C2B/PU and the T2B
“Call a friend” is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!
ECC 23 TEAM Workouts – Day 2
TEAM RX: Event 5 – EC Handtools Lifting Complex
In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)
Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.
TEAM RX: Event 6 – AFL’s Chipper of Chippers #2
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (9.1kg/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 legs or box
Synchro BJ – over designated distance
TEAM RX: Event 7A & B – DVSN’s #BeyondBasic Finals
Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar -55kg/Normal BB – 35kg)
3-2-1 Rope Climb (Men Legless, W normal – both from sitting) 3.8m (to work 2nd Athlete hangs on short rope M – Legless F – Leg assisted for climb and hangs)
Into…
2m Partner HSW, 1 Athlete 360 deg pirouette, 2m Partner HSW return
4m Partner HSW, 1 Athlete 360 deg pirouette, 4m Partner HSW return
6m Partner HSW, 1 Athlete 360 deg pirouette.
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
HSW Each section must be completed unbroken (2m/2m-4m/4m-6m).
Piroutte needs to be unbroken
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return but not the other athlete!
Rep only counted once both athletes complete each section 2/4/6m. Stay on same rep before moving on!
1 min transition …
Event 7B – M2/F2 completes FT:
12-9-6 Bar MU (2nd Ath neutral hold rings – low rings)
12-9-6 Synchro Thrusters (Fat Bar -55kg/Normal BB – 35kg)
Into…
2m Synchro OH Walking lunge (Fat Bar -55kg/Normal BB – 35kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Each OH W-Lunge Rep (2m) must be completed unbroken.
Partner HSW.. does not need to be synchro. If 1 athlete fails, he/she must return and not the other athlete!
INTERMEDIATE TEAMS 2023
TEAM INT: Event 1 – Nutritech’s Legless Swim
5 Rnds FT:
100m Partner Swim (any pair)
20 Synchro Alt. Lunges
10 Synchro Burpees
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
Note:
NB – Athletes can bring an extra towel for their knees
Synchro on Lunges – upright position
Any pair work together.
The 2nd pair can start swimming as the 1st pair finishes their swim. The 1st pair must however finish their 20 Synchro Alt. Lunges and 10 Synchro Burpees before starting their next swim.
*Swim – 50 m = 2 reps (if time capped)
*If capped with same swim distance – Burpee reps are the tie-breaker
TEAM INT: Event 2 – CrossFit Algoa’s Yoking Around #2
M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (102cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (102cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (102cm)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
Then …
F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (102cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (102cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (102cm)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
NOTE:
*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg
VO – only hands, lower limb and knees can touch (no sitting)
TEAM INT: Event 3 – Shaun Benn Projects “Engine Sprint”
Athletes complete the following triplet in the following order M1, F1, M2, F2…
FT:
30 DB Hang Snatch (20kg/15kg)
40 Shuttle Runs (40x 6m – 280m)
10/6x 6m Sled Push (35kg plus 15kg)
70 DU
TC – 5 min per athlete (20 min for Team)
Score (per Athlete) = Time/TC plus 1 sec/Rep missed
Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively!
Swop hands as needed on the Snatch
DB Snatch is from the Hang! Keep implement above knee.
TEAM INT: Event 4 – Cabal Coffee’s Wobbly #3
Time to complete 60 OHS – there are 3 intervals of 3 min in which to AMRAP OHS once the buy-in of Synchro C2B and Synchro T2B 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
M1 & F1 Complete 60 Synchro OHS FT in the following intervals:
AMRAP Min 1-3:
20 Pull-ups – partner dead hang
18 Synchro HLR
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 HLR
AMRAP Synchro OHS (50kg/30kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
20 Pull-ups – partner dead hang
12 Synchro HLR
AMRAP Synchro OHS (50kg/30kg) 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 above
TC = 11 min
Score = Time 60 Synchro OHS Completed or TC plus 1 sec/rep missed on the 60 OHS
Score = M1/F1 Time/TC plus 1 sec/rep missed + M2/F2 Time/TC plus 1 sec/rep missed
Total TC = 23 min
Note:
Synchro is at the start of C2B/PU and the T2B
Call a friend is in effect only on C2B/PU and T2B – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her pull-ups… she must complete 4 Burpees and then she can swop out with any other athlete i.e. M2 or F2 to assist … that helping athlete can only help finish that given movement … i.e. F1 comes back in as soon as M2 or F2 has completed the pull-ups for her then F1 must return for the T2B. These swops can only be done after an attempt by an athlete. The swopping in athlete must do his/her variant I.e. a Male who swops in for a female must still do C2B and cannot do the female variant!
TEAM INT: Workouts – Day 2
TEAM INT: Event 5 – EC Handtools Lifting Complex
In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)
Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.
TEAM INT: Event 6 – AFL’s Chipper of Chippers #2
Complete the following FT (M/M/F/F):
100 Partner Wall Balls (9,1kg/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)
TEAM INT: Event 7A & B – DVSN’s #BeyondBasic Finals
Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar – 45kg/Normal BB – 30kg)
3-2-1 Rope Climb (M – From Sitting ; W – from Standing) 3.8m (to work 2nd Athlete hangs on short rope – Leg assisted for climb and hangs)
Into…
2m HSW, return 2m
4m HSW, return 4m
6m HSW
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
(Partner – Rope Hang – leg assisted ; Swop as needed on Rope Climbs
Shared HSW – 1 athlete at time… start where failed… back most part of back hand! 2m section – 1 rep,
Both events get full points
1 min transition …
Event 7B – M2/F2 completes FT:
21-15-9 Synchro C2B/Pull-up
12-9-6 Synchro Thrusters (Fat Bar – 45kg/Normal BB – 30kg)
Into…
2m Synchro OH Walking lunge (Fat Bar – 45kg/Normal BB – 30kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Each OH W-Lunge Rep (2m) must be completed unbroken.
BEGINNERS – TEAM 2023
TEAM BEGINNER: Event 1 – Nutritech’s Legless Swim
5 Rnds FT:
50m (25m X2) Partner Swim (any pair)
20 Synchro Airsquats
8 Synchro Burpees
TC – 20 min
Score = Time/TC plus 1 sec/Rep missed
Note:
NB – Athletes can bring an extra towel for their knees
Synchro on Squat – upright position
Any pair work together.
The 2nd pair can start swimming as the 1st pair finishes their swim. The 1st pair must however finish their 20 Synchro squats and 8 Synchro Burpees before starting their next swim.
*Swim – 12.5 m = 2 reps (if time capped)
*If capped with same swim distance – Burpee reps are the tie-breaker
TEAM BEGINNER: Event 2 – CrossFit Algoa’s Yoking Around #2
M1/M2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (76cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (76cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (76cm)
TC – 8 min
Score A = Time (Time/TC plus 1sec/rep missed)
2 min reset …
Then …
F1/F2
FT:
54m Yoke Walk 9x 6m (4/5)
20 (10e) Vault Overs (76cm)
42m Yoke Walk 7x 6m (4/3)
18 (9e) Vault Over (76cm)
30m Yoke Walk 5x6m (3/2)
16 (8e) Vault Over (76cm)
TC – 8 min
Score B = Time (Time/TC plus 1sec/rep missed)
Score – Sum of Male Pair Time (A) and Female Pair Time (B)
NOTE:
*Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2)
VO – only hands, lower limb and knees can touch (no sitting)
TEAM BEGINNER: Event 3 – Shaun Benn Projects “Engine Sprint”
Athletes complete the following triplet in the following order M1, F1, M2, F2…
FT:
30 DB Hang Snatch (15kg/10kg)
30 Shuttle Runs (30x 6m – 210m)
10/6x 6m Sled Push (35kg plus 0kg)
100 SU
TC – 5 min per athlete (20 min for Team)
Score (per Athlete) = Time/TC plus 1 sec/Rep missed
Note:
Low Bar Sled Push 1 way, High bar other way (Men 10x / W 6x)
Athletes leave as soon as they complete the triplet OR at the start of 5,10,15 min marks respectively!
Swop hands as needed on the Snatch
KB Snatch is from the Hang!
TEAM BEGINNER: Do NOT complete Event 4
TEAM BEGINNER: Workouts – Day 2
TEAM BEGINNER: Event 5 – EC Handtools Lifting Complex
In 10 min a Team finds a Max Load on the following complex:
Deadlift, Hang Squat Clean, Front Squat, Jerk (any)
Note/Rules:
Hang SC – BB cannot pass below the mid-line of the knee joint
HSC – power clean followed by a front squat allowed
HSC and FS – crease of hip must pass clearly below top of knee cap
If split Jerk used, feet must be brought together.
Thruster out of Front squat allowed
Nothing on the platform besides the lifting Athlete and the loaded BB
Females use Female Bar, Males use Male Bar
1 platform (2mx2m) , only 1 Athlete lifts at a time!
Male vs Female BB moved onto and off the platform for lifting
All athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform
Clips must be used
Athlete must stay on the platform (stepping over the edge with any part of the foot is a no rep)
State weight clearly to judge before you lift.
Loading can be adjusted up or down as wanted.
Athletes have unlimited attempts in the given time frame.
TEAM BEGINNER: Event 6 – 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, 12kg M2, 7kg F2)
40 Synchro DB or KB Hang Clean and Jerk (M1 12kg KB, M2 15kg DB, F1 10kg KB, F2 7kg DB)
24 (12 each pair) Synchro Box Step Overs (51cm) (15kg M1, 10kg F1, 12kg M2, 7kg F2)
30 Synchro No Step Wall Walk – 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, 7kg 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
TEAM BEGINNER: Event 7A & B – DVSN’s #BeyondBasic Finals
Event 7A – M1/F1 completes FT:
21-15-9 Synchro Power Cleans (Fat Bar – 35kg/Normal BB – 20kg)
10-8-6 Rope Pull – Ly to Stand (Legs str) shared 5/5-4/4-3/3 (partner holds a Push-up (top))
Into…
10x 6m Synchro Unbroken Bear Crawl (unbroken 2m at time)
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Both events get full points
Rope pulls and Ring Rows – each complete. Complete full designated number before partner starts their reps!
Synchro Unbroken Bear Crawl – start all hands and limbs behind start line, nothing besides feet and hands on ground, all feet and hands past line to finish!
Each 2m must be unbroken… start behind line of last rep if break!
1 min transition …
Event 7B – M2/F2 completes FT:
18e-15e-9e Ring Rows (0.5/0m) – partner holds a Push-up (top)
12-9-6 Synchro Fat Bar Thrusters (30kg/20kg)
Into…
2m Synchro OH Walking lunge (FB 30kg/20kg), 2m return
4m Synchro OH Walking lunge, 4m return
6m Synchro OH Walking Lunge
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Rope pulls and Ring Rows – each complete. Complete full designated number before partner starts their reps!
Each OH W-Lunge Rep (2m) must be completed unbroken.