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!
DVSN ECC 2024 Workouts – Individuals
ECC 2024 Workouts – Individuals RX
RX: Event 1 – The Function Warehouse – Strongman/Skills Gauntlet
Event 1:
AMRAP 3 min:
20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg)
20m (2x 10m) Farmers Walk (120kg/80kg)
AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)
Score = Total Reps
1 min transition
FT:
1 Peg Board Ascents (2.4m)
2 Pullovers
6m Unbroken HS Weave walk
HS Walk pirouette 180 deg (in 2m x 2m)
6m HS Walk – up stairs down ramp
HS Walk pirouette 180 deg (in 2m x 2m)
6m HS Walk – up ramp down stairs
6m Unbroken HS Weave walk
2 Pullovers
1 Peg Board Ascents (2.4m)
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
Notes:
Peg Board, Yoke carry, FW, Banger, HSW etc will be divided into reps
Banger – hold on handle above marked yellow line
RX: Event 2 – Candy Wraps Triple Breather
Complete the Triplet FT:
120-100-80-60-40-20 DU
60-50-40-30-20-10 Shuttle Run (6m)
30-25-20-15-10- 5 DB Snatches (22.5kg/15kg)
TC – 18 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
NB – Dropping DB is a 5 Burpee penalty
DB Snatches – athletes can use 1 side for any given number of reps or alternate every rep
S-Run – Both feet pass start/finish line, 1x hand touches floor
RX: Event 3 – AFL’s Oly Race
Complete FT:
6 Snatches (60kg/40kg)
5 Snatches (70kg/45kg)
3 Snatches (80kg/50kg)
6 Squat Clean & Jerk (80kg/50kg)
5 Squat Clean & Jerk (95kg/60kg)
3 Squat Clean & Jerk (110kg/70kg)
TC – 6 min
Score = Time/TC plus 1 sec/rep missed
Rules:
Any Snatch / Squat Clean, any Jerk/STOH allowed from floor
NB – only athletes can change their plates/fractionals
RX: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2
3 RFT of:
5 Burpee Box Jump Overs (76cm/61cm)
10 Chest-2-Wall HSPU M / 7 Chest-2-Wall HSPU W
10 C2B Pull-ups
12 Deadlifts (70kg/45kg)
9 Hang Power Cleans (70kg/45kg)
6 Push Jerks (70kg/45kg)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
RX: Event 5 – Finals – DVSN’s Finale
FT:
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)
Into…
18-15-12 Thrusters (50kg/32kg)
4-3-2 Rope Climb (3.9m) – from sitting (M start Legless/ W start leg assisted)
Into…
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
Low bar push only
Seated sled pull – you can only pull with your glutes in contact with the Floor! I.e. your bottom cannot leave the ground, so you cannot fall and pull.
Handle (low handle) is the reference point for sled travel! I.e. the low handle of the sled must travel 6m each length (2m – 1 Rep)
ECC 2024 Workouts – Individuals Intermediate
INTERMEDIATE: Event 1 – Function Warehouse – Strongman/Skills Gauntlet
Event 1:
AMRAP 3 min:
20m (10mx2) Yoke walk (*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg)
20m (2x 10m) Farmers Walk (36 kg x2/ 26kg x2)
AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)
Score = Total Reps
1 min transition
FT:
6 Peg Board Pull-ups
3 T2B
6m Handstand Walk
6m HS Walk – over bumpers 10kg
6m Handstand Walk
3 T2B
6 Peg Board Pull-ups
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
Notes:
Peg Board, Yoke carry, FW, Banger, HSW etc will be divided into reps
Banger – hold on handle above marked yellow line
HS Walking does not need to be unbroken. Athletes must reset behind their hands last contact point when failing (the closest hand position to the start line).
INTERMEDIATE: Event 2 – Candy Wrap’s Triple Breather
Complete the Triplet FT:
100-80-60-40-20-10 DU
55-45-35-25-15-10 Shuttle Run (6m)
25-20-15-10-5-5 DB Snatches (20kg/15kg)
TC – 18 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
NB – Dropping DB is a 5 Burpee penalty
DB Snatches – athletes can use 1 side for any given number of reps or alternate every rep
S-Run – Both feet pass start/finish line, 1x hand touches floor
INTERMEDIATE: Event 3 – AFL’s Oly Race
Complete FT:
6 Snatches (40kg/25kg)
5 Snatches (50kg/28kg)
3 Snatches (60kg/32kg)
6 Squat Clean & Jerk (60kg/32kg)
5 Squat Clean & Jerk (70kg/37kg)
3 Squat Clean & Jerk (80kg/43kg)
TC – 6 min
Score = Time/TC plus 1 sec/rep missed
Rules:
Any Snatch / Squat Clean, any Jerk allowed from floor
Beginners/Intermediate (Power clean plus front squat allowed)
NB – only athletes can change their plates/fractionals
INTERMEDIATE: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2
3 RFT of:
5 Burpee Box Jump Overs (61cm/51cm)
7 Chest-2-Wall HSPU (2 abm @ 50cm) M / 5 Chest-2-Wall (2 abm + 5kg @ 50cm) HSPU W
8/6 Pull-ups
12 Deadlifts (50kg/30kg)
9 Hang Power Cleans (50kg/30kg)
6 Push Jerks (50kg/30kg)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
INTERMEDIATE: Event 5 – Finals – DVSN’s Finale
FT:
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)
Into…
18-15-12 Thrusters (40kg/25kg)
4-3-2 Rope Climb (3.9m) – M from sitting/W from standing – both start leg assisted)
Into…
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 30kg/10kg) (3 Push, 3 Pull)
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
Low bar push only
Seated sled pull – you can only pull with your glutes in contact with the Floor! I.e. your bottom cannot leave the ground, so you cannot fall and pull.
Handle (low handle) is the reference point for sled travel!
I.e. the low handle of the sled must travel 6m each length (2m – 1 Rep)
ECC 2024 Workouts – Individuals Scaled
SCALED: Event 1 – Function Warehouse – Strongman/Skills Gauntlet
Event 1:
AMRAP 3 min:
20m (10mx2) Yoke walk (Yoke Empty – 105kg/ 49kg BB yoke)
20m (2x 10m) Farmers Walk (32kg x2/ 20kg x2)
AMRAP Banger Btwn Legs (6kg on 70kg Tyre) (50cm – 1 Rep)
Score = Total Reps
1 min transition
FT:
20 sec cumulative Peg Board Hold
15 Hanging Knee Raises
10x 1 Step Wall Walks
15 Hanging Knee Raises
20 sec cumulative Peg Board Hold
TC – 3 min
Score = Time or TC plus 1 sec/Rep missed
Notes:
Peg Board, Yoke carry, FW, Banger, HSW etc will be divided into reps
Banger – hold on handle above marked yellow line
SCALED: Event 2 – Candy Wrap’s Triple Breather
Complete the Triplet FT:
120-100-80-60-40-20 SU
50-40-30-20-10-5 Shuttle Run (6m)
25-20-15-10-5-5 DB Snatches (15kg/10kg)
TC – 18 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
NB – Dropping DB is a 5 Burpee penalty
DB Snatches – athletes can use 1 side for any given number of reps or alternate every rep
S-Run – Both feet pass start/finish line, 1x hand touches floor
SCALED: Event 3 – AFL’s Oly Race
Complete FT:
6 Snatches (30kg/17kg)
5 Snatches (35kg/20kg)
3 Snatches (40kg/25kg)
6 Squat Clean & Jerk (40kg/25kg)
5 Squat Clean & Jerk (55kg/30kg)
3 Squat Clean & Jerk (65kg/35kg)
TC – 6 min
Score = Time/TC plus 1 sec/rep missed
Rules:
Any Snatch / Squat Clean, any Jerk allowed from floor
Beginners/Intermediate (Power clean plus front squat allowed)
NB – only athletes can change their plates/fractionals
SCALED: Event 4 – CrossFit Algoa’s New DT meets a Monkey #2
3 RFT of:
5 Burpee Box Step Overs (61cm/51cm)
10 Piked Push-ups (Feet/Knees -2 abmats)
10 Rings Rows (<10cm/on 10cm)
12 Deadlifts (30kg/18kg)
9 Hang Power Cleans (30kg/18kg
6 Push Jerks (30kg/18kg)
TC – 14 min
Score = Time/TC plus 1 sec/Rep missed
Note:
Piked PU – the hands and feet must be within a 1mx1m square and the head contact must be made ahead of the palm of the hand!
Piked PU (kns 2x abm) –the hands and knees must fall with a rectangle 75cm (long) x 1m (wide)
RR height set (115cm), feet must touch a line under the hanging rings at 10cm for women, while the men’s feet must be in front of the 10cm line!
SCALED: Event 5 – Finals – DVSN’s Finale
FT:
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)
Into…
18-15-12 Thrusters (30kg/20kg)
8/6-6/4-4/2 Rope Pull – Lying to Standing (Legs str) (feet on 10cm)
Into…
6(3e) Low Bar Push 6m, Seated Sled Pull 6m (35kg sled plus 15kg/5kg) (3 Push, 3 Pull)
TC – 10 min
Score = Time/TC plus 1 sec/Rep missed
Notes:
Low bar push only
Rope pulls – the hips can bend but not the knees. Feet must be in contact with 10cm line or in front of the 10cm line.
Seated sled pull – you can only pull with your glutes in contact with the Floor! I.e. your bottom cannot leave the ground, so you cannot fall and pull.
Handle (low handle) is the reference point for sled travel!
I.e. the low handle of the sled must travel 6m each length (2m – 1 Rep)
TEAMS
DVSN ECC 2024 – RX TEAM WORKOUTS
DVSN ECC 24 TEAM Workouts – Day 1
TEAM RX: Event 1 – Future Tech’s Sweat Session
Complete 4 RFT:
30 (15 pp) Synchro Box Jump Overs (61cm/51cm M/F pairs)
30 Synchro T2B (any pairing) – Partners Front Rack Hold
60 Partner Wall Balls (10kg/6.3kg) (MM & FF pairs) – Partners Deadlift Hold (at lockout)
30 Synchro C2B Pull-ups – Partners OH Hold
TC – 22 min
Score = Time/TC plus 1 sec/Rep missed
BB – 70kg/45kg
Note:
BJO – must step down
M/F pair must be holding the set hold for the other M/F pairs reps to count – except on DL hold where Like genders hold. In other words a female will need to hold the men’s load
Synchro positions:
BJO – start position
T2B – toes touching bar position needs to be at a similar time. I.e both Athletes need to be inverting when they are going for their T2B touch but it need not be precisely together. No rep would occur when one is dead hanging, while the other is going for the Rep!
Similarly so with the C2B PU.
TEAM RX: Event 2 – CrossFit Algoa’s It’s a Yoke of a Relay
Scaled Teams insert video -
Team can go in any order… no time cap per athlete
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
30m Yoke Walk 5x 6m
60m Sled Push (Low bar/High bar) (35kg plus 40kg/ 35kg plus 15kg) 10x 6m
120m Shuttle Sprint 20x 6m
TC – 20 min
Score = Time/TC plus 1sec/rep missed
NOTE:
*Yoke Loading – 105kg plus 80kg – 185kg/105kg plus 20kg – 125kg
Note:
No athlete can be on the working floor at anytime besides the athlete working! This rule is for safety reasons!!
All athletes stand clearly behind the rig against the wall. They are not allowed to change any yoke weights either!
Only 1 person can be in the working lane area at any given time!
Failing to do this will lead to an extra 4 shuttle runs by any team member for each time you break this rule!
TEAM RX: Event 3 – Cabal Coffee’s Wobbly #4
Time to complete 21 Synchro Turkish Get-ups (TGU) – there are 3 intervals of 3 min in which to AMRAP TGU once the buy-in of Strict HSPU/HSPU and Synchro BBF Burpees are completed. Time ends when the TGU are completed or when time cap is hit. Athlete’s work Synchro on the TGU.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
M1 & F1 Complete 21 Synchro TGU FT in the following intervals:
AMRAP Min 1-3:
21 Strict HSPU/HSPU – Partner HS Holds
18 Synchro BB Facing Burpees
AMRAP Synchro TGU (24kg/16kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
18 Strict HSPU/HSPU – Partner HS Holds
15 Synchro BB Facing Burpees
AMRAP Synchro TGU (24kg/16kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
15 Strict HSPU/HSPU – Partner HS Holds
12 Synchro BB Facing Burpees
AMRAP Synchro TGU (24kg/16kg) until 11 min
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Rest 1 min and M2 & F2 complete the same sequence above
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Total TC = 23 min
Note:
Note Beginners do TGU stand ups only
Synchro is at the floor for the BB Facing Burpees
Synchro is starting and ending together on the floor (supine), and when standing tall with the Kb/DB directly OH
“Call a friend” is in effect only on S-HSPU/HSPU – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her HSPU 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 S-HSPU/HSPU for her then F1 must return for the BBF Burpees. 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 S-HSPU and cannot do the female variant!
DVSN ECC 2024 – INTERMEDIATE TEAMS 2024
DVSN ECC 24 TEAM Workouts – Day 1
TEAM INTERMEDIATE: Event 1 – Future Tech’s Sweat Session
Complete 4 RFT:
30 (15 pp) Synchro Box Jump Overs (61cm/51cm M/F pairs)
30 Synchro Hanging Leg Raises (any pairing) – Partners Front Rack Hold
50 Partner Wall Balls (10kg/6.3kg) (MM & FF pairs) – Partners Deadlift Hold (lockout position)
30 Synchro Pull-ups – Partners OH Hold
TC – 22 min
Score = Time/TC plus 1 sec/Rep missed
BB – 50kg/30kg
Note:
Partners can mix the HLR and Pull-ups as needed
BJO – must step down
M/F pair must be holding the set hold for the other M/F pairs reps to count – except on DL hold where Like genders hold. In other words a female will need to hold the men’s load
Synchro positions:
BJO – start position
HLR – toes reaching above the belly button at a similar time. I.e both Athletes need to be inverting when they are going for their HLR but it need not be precisely together. No rep would occur when one is dead hanging.
Similarly so with the PU.
TEAM INTERMEDIATE: Event 2 – CrossFit Algoa’s It’s a Yoke of a Relay
Team can go in any order… no time cap per athlete
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
30m Yoke Walk 5x 6m
60m Sled Push (Low bar/High bar) (35kg plus 30kg/35kg plus 10kg) 10x 6m
120m Shuttle Sprint 20x 6m
TC – 20 min
Score = Time/TC plus 1sec/rep missed
NOTE:
*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg
Note:
No athlete can be on the working floor at anytime besides the athlete working! This rule is for safety reasons!!
All athletes stand clearly behind the rig against the wall. They are not allowed to change any yoke weights either!
Only 1 person can be in the working lane area at any given time!
Failing to do this will lead to an extra 4 shuttle runs by any team member.
TEAM INTERMEDIATE: Event 3 – Cabal Coffee’s Wobbly #4
Time to complete 21 Synchro Turkish Get-ups (TGU) – there are 3 intervals of 3 min in which to AMRAP S-TGU once the buy-in of Strict HSPU/HSPU and Synchro BBF Burpees are completed. Time ends when the TGU are completed or when cap is hit. Athlete’s work Synchro on the TGU.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
M1 & F1 Complete 21 Synchro TGU FT in the following intervals:
AMRAP Min 1-3:
21 Strict HSPU/HSPU (1/2 abm) – Partner HS Holds
15 Synchro BB Facing Burpees
AMRAP Synchro TGU (20kg/12kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
18 Strict HSPU/HSPU (1/2 abm) – Partner HS Holds
12 Synchro BB Facing Burpees
AMRAP Synchro TGU (20kg/12kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
15 Strict HSPU/HSPU (1/2 abm) – Partner HS Holds
9 Synchro BB Facing Burpees
AMRAP Synchro TGU (20kg/12kg) until 11 min
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Rest 1 min and M2 & F2 complete the same sequence above
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Total TC = 23 min
Note:
Note Beginners do TGU stand ups only
Synchro is at the floor for the BB Facing Burpees
Synchro is starting together on the floor (supine), and when standing tall with the Kb/DB directly OH
“Call a friend” is in effect only on S-HSPU/HSPU – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her HSPU 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 S-HSPU/HSPU for her then F1 must return for the BBF Burpees. 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 S-HSPU and cannot do the female variant!
DVSN ECC 24 TEAM Workouts – Day 1
TEAM Scaled: Event 1 – Future Tech’s Sweat Session
Complete 4 RFT:
30 (15 pp) Synchro Box Step Overs (61cm/51cm M/F pairs)
30 Synchro Hanging Knee Raises (any pairing) – Partners Front Rack Hold
60 Partner Wall Balls (6.3kg/4.5kg) (MM & FF pairs) – Partners Deadlift Hold (lockout position)
30 Rings Rows (0.5m/0m) – 2 Partners OH Hold, 1 Dead-hangs on PU Bar
TC – 22 min
Score = Time/TC plus 1 sec/Rep missed
BB – 30kg/18kg
Note:
RR height set (115cm)
On RR… all 3 other athletes must be holding their positions for the Ring Row reps to count! Foot placement on 10cm line for Women and in front of 10cm line for Men.
Partners can mix the HKR and RR as needed. Only 1 athlete completes RR at a time and the other 3 complete the holds.
BJO – must step down
M/F pair must be holding the set hold for the other M/F pairs reps to count – except on DL hold where Like genders hold. In other words a female will need to hold the men’s load
Synchro positions:
BJO – start position
HKR – knees passing above the hip crease at a similar time. I.e both Athletes need to be actively lifting the knees when they are going for their HKR but it need not be precisely together. No rep would occur when one is dead hanging.
TEAM Scaled: Event 2 – CrossFit Algoa’s It’s a Yoke of a Relay
Teams can go in any order… no time cap per athlete
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
30m Yoke Walk 5x 6m
60m Sled Push (Low bar/High bar) (35kg plus 20kg/35kg plus 5kg) 10x 6m
120m Shuttle Sprint 20x 6m
TC – 20 min
Score = Time/TC plus 1sec/rep missed
NOTE:
*Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2)
NB note Women help each other with the yoke carry, so Beginner Women carry the yoke twice
Note:
No athlete can be on the working floor at anytime besides the athlete working! This rule is for safety reasons!!
All athletes stand clearly behind the rig against the wall. They are not allowed to change any yoke weights either!
Only 1 person can be in the working lane area at any given time!
Failing to do this will lead to an extra 4 shuttle runs by any team member for each time you break this rule!
TEAM Scaled: Event 3 – Cabal Coffee’s Wobbly #4
Time to complete 21 Synchro Turkish Get-ups (TGU) – there are 3 intervals of 3 min in which to AMRAP S-TGU once the buy-in of Piked Push-ups (Feet/Knees) and Synchro BBF Burpees are completed. Time ends when the S-TGU are completed or when time cap is hit. Athlete’s work Synchro on the TGU.
M1 & F1 complete 3 x AMRAP’s then M2 & F2 complete 3 x AMRAP’s
M1 & F1 Complete 30 Synchro TGU FT in the following intervals:
AMRAP Min 1-3:
21 Piked Push-ups (Feet/Knees -2 abmats) – Partner Holds a Pike PU Hold
12 Synchro BB Facing Burpees
AMRAP Synchro TGU (10kg/7kg) until 3 min
Rest 1 min (Min 4)
AMRAP Min 5-7:
18 Piked Push-ups (Feet/Knees -2 abmats) – Partner Holds a Pike PU Hold
10 Synchro BB Facing Burpees
AMRAP Synchro TGU (10kg/7kg) until 7 min
Rest 1 min (Min 8)
AMRAP 9-11:
15 Piked Push-ups (Feet/Knees -2 abmats) – Partner Holds a Pike PU Hold
8 Synchro BB Facing Burpees
AMRAP Synchro TGU (10kg/7kg) until 11 min
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Rest 1 min and M2 & F2 complete the same sequence above
TC = 11 min
Score = Time 21 S-TGU Completed or TC plus 1 sec/rep missed on the 21 S-TGU
Total TC = 23 min
Note:
Call a friend in effect on the Pike Push-ups.
Once Rnd finished, original athlete must re-attempt
To call a friend complete 4 Burpees!
Piked Push-ups Hold – Athletes hold their respective top position on the Mvts below
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
⚠️Note Beginners do TGU stand ups only!
Synchro is at the floor for the BB Facing Burpees
Synchro is starting together on the floor (supine), and when standing tall with the Kb/DB directly OH
“Call a friend” is in effect only on S-HSPU/HSPU/Piked Push-ups – the non-working pair can be called to help a struggling athlete in either of the workouts. I.e. if F1 cannot complete her HSPU 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 S-HSPU/HSPU/Piked Push-ups for her then F1 must return for the BBF Burpees. 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 S-HSPU and cannot do the female variant!
DVSN ECC 24 TEAM Workouts – Day 2
TEAM RX: Event 4 – EC Handtools Speed Ladder
F1 and F2 Complete the following FT sharing as needed:
50 DU – Partner SU
10 Snatches (40kg)
40 DU – Partner SU
8 Snatches (45kg)
30 DU – Partner SU
6 Snatches (50kg)
20 DU – Partner SU
4 Snatches (55kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
1 min transition
M1 and M2 Complete the following FT sharing as needed:
50 DU – Partner SU
10 Snatches (70kg)
40 DU – Partner SU
8 Snatches (80kg)
30 DU – Partner SU
6 Snatches (90kg)
20 DU – Partner SU
4 Snatches (100kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Note/Rules:
For reps to count on DU, the other other athlete must be continuously performing SU! If anyone trips, the judge minus’s 1.
Athletes skip side by side facing the crowd and judge!
Likewise athletes must face the crowd to lift!
Must be Squat snatch (except Scaled)!
A power snatch followed by an OHS is allowed for RX and Int! Any snatch is allowed for scaled!
The 2 athletes can share the workload as needed!
Male vs Female BB moved onto and off the platform for lifting.
All 4 athletes can help change bumpers/fractionals but non-lifting athletes must be behind the rig for the athlete to lift!
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.
Athletes have unlimited attempts at any given load in the given time cap.
TEAM RX: Event 5 –
Know your History! – An adapted Part B of 2019 Final
M1 and F1 Complete the following FT:
252m (42 x6m) Synchro Farmers Walk (55kgx2/32kg x1 KB & 30kg x1 DB)
60 sec Synchro L-sit
60m (30e) HS Weave Walking (shared) (weave around bumpers) (10x 6m / Beacons at 0,2,4,6m)
TC – 12 min
1 min Reset
M2 and F2 repeat this workout!
TC – 12 min
Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2
Note:
Another teammate can assist if you tap out but only after an attempt – RX only!
L-sit/Tuck sit hold time only counts while both athletes performing the movement
TEAM RX: Event 6 – DVSN’s #BeyondBasic Finals
Event 6A – M1/F1 completes FT:
21 Synchro Clusters (60kg/40kg)
9 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)
18m Synchro Walking Lunge (22.5kg DB OH, 32kg KB suitcase / 15kg DB OH, 24kg KB suitcase) 3x6m
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Synchro Clusters at start and lockout positions
Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep)
Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!
If fail, both athletes move behind start line for that rep!
1 min transition …
Event 6B – M2/F2 completes FT:
9-15-21 Synchro DB OHS (M1-22.5kg/F2-15kg)
15-12-9 Bar MU – shared (2nd Ath neutral hold bar)
Then …
18m (3x 6m) Partner Seated Rope Sled Pull (35kg plus 140kg)
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Athletes may assist each other in getting to the neutral hold position
Any arm can be used for the OHS.
Synchro is at the starting lockout position and ending lockout position on the OHS for each Rep.
Seated sled pull – both athletes bums need to be on the ground at all times during sled pulling! I.e. no standing and/or lifting and falling!
TEAM INTERMEDIATE: Event 4 – EC Handtools Speed Ladder
F1 and F2 Complete the following FT sharing as needed:
40 DU – Partner SU
10 Snatches (25kg)
30 DU – Partner SU
8 Snatches (28kg)
20 DU – Partner SU
6 Snatches (30kg)
10 DU – Partner SU
4 Snatches (32kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
1 min transition
M1 and M2 Complete the following FT sharing as needed:
40 DU – Partner SU
10 Snatches (45kg)
30 DU – Partner SU
8 Snatches (55kg)
20 DU – Partner SU
6 Snatches (65kg)
10 DU – Partner SU
4 Snatches (75kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Note/Rules:
For reps to count on DU, the other other athlete must be continuously performing SU! If anyone trips, the judge minus’s 1.
Athletes skip side by side facing the crowd and judge!
Likewise athletes must face the crowd to lift!
Must be Squat snatch (except Scaled)! A power snatch followed by an OHS is allowed!
Any snatch is allowed for scaled – no squat required for scaled!
The 2 athletes can share the workload as needed!
Male vs Female BB moved onto and off the platform for lifting
All 4 athletes can help change bumpers/fractionals but non- lifting athletes must be behind the rig for the athlete to lift!
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.
Athletes have unlimited attempts at any given load in the given time cap.
TEAM INTERMEDIATE: Event 5 – Know your History! – An adapted Part B of 2019 Final
M1 and F1 Complete the following FT:
252m (42 x6m) Synchro Farmers Walk (46kgx2/24kgx1 & 30kgx1)
60 sec Synchro 1 legged L-sit (weak pos – 45 deg)
48m HS Walking (8x 6m) (share as needed) – to work partner must hold a Handstand at the wall (Normal handstand or hands on 90cm line for C2W hold)
TC – 12 min
1 min Reset
M2 and F2 repeat this workout!
TC – 12 min
Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2
Note:
L-sit/Tuck sit hold time only counts while both athletes performing the movement
HS Walking does not need to be unbroken. Athletes must reset behind their hands last contact point when failing (the closest hand position to the start line). 2 Working Athletes can share the HS Walk as needed!
TEAM INTERMEDIATE: Event 6 – DVSN’s #BeyondBasic Finals
Event 6A – M1/F1 completes FT:
21 Synchro Clusters (45/28kg)
9 Rope Climb (from sitting M, from standing W) 3.8m (to work 2nd Athlete hangs on short rope – Leg assisted hang)
18m Synchro Walking Lunge (20kg DB OH, 24kg KB suitcase / 10kg DB OH, 16kg KB suitcase) 3x6m
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Synchro Clusters at start and lockout positions
Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep)
Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!
If fail, both athletes move behind start line for that rep!
1 min transition …
Event 6B – M2/F2 completes FT:
9-15-21 Synchro DB/KB OHS (M1-20kg/F2-12kg)
21-15-9 Chest to Bar Pull-Ups – shared (2nd Ath neutral hold bar)
Then …
18m (3x 6m) Partner Seated Rope Sled Pull (35kg plus 110kg)
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Athletes may assist in holding the box for the neutral hold position
Any arm can be used for the OHS.
Synchro is at the starting lockout position and ending lockout position on the OHS for each Rep.
C2B PU – bar contact must be at a similar time. I.e both Athletes need to be working for their C2B but it need not be precisely together. No rep would occur when one is dead hanging.
Seated sled pull – both athletes bums need to be on the ground at all times during sled pulling! I.e. no standing and/or lifting and falling!
TEAM Scaled: Event 4 – EC Handtools Speed Ladder
F1 and F2 Complete the following FT sharing as needed:
50 SU – Partner SU
10 Snatches (12kg)
40 SU – Partner SU
8 Snatches (15kg)
30 SU – Partner SU
6 Snatches (20kg)
20 SU – Partner SU
4 Snatches (25kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
1 min transition
M1 and M2 Complete the following FT sharing as needed:
50 SU – Partner SU
10 Snatches (25kg)
40 SU – Partner SU
8 Snatches (30kg)
30 SU – Partner SU
6 Snatches (35kg)
20 SU – Partner SU
4 Snatches (40kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
Note/Rules:
For reps to count on SU, the other other athlete must be continuously performing SU! If anyone trips, the judge minus’s 1.
Any snatch allowed for Scaled!
⚠️I.e. Scaled – No need to squat!
The 2 athletes can share the workload as needed!
Male vs Female BB moved onto and off the platform for lifting
All 4 athletes can help change bumpers/fractionals
No bumpers or fractionals on the platform (nor non-lifting athlete/s)
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.
Athletes have unlimited attempts at any given load in the given time cap.
TEAM Scaled: Event 5 – Know your History! – An adapted Part B of 2019 Final
M1 and F1 Complete the following FT:
252m (42 x6m) Synchro Farmers Walk (36kgx2/16kgx1 & 20kgx1)
60 sec Synchro Tuck Sit
84m Synchro Bear Crawl (14x 6m)
TC – 12 min
1 min Reset
M2 and F2 repeat this workout!
TC – 12 min
Score = Time/TC plus 1sec/Rep missed for M1/F1 and M2/F2
Note:
L-sit/Tuck sit hold time only counts while both athletes performing the movement
TEAM Scaled: Event 6 – DVSN’s #BeyondBasic Finals
Event 6A – M1/F1 completes FT:
21 Synchro Squat Clean or Power clean plus Front Squat (30kg/18kg)
18 Rope Pull – Lying to Stand (Legs str) shared (partner holds – inclined Rope Hold 115cm and feet 10cm)
18m Synchro Walking Lunge (15kg DB OH, 16kg KB suitcase / 7.5kg DB OH, 12kg KB suitcase)
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Synchro squat clean at start and lockout positions
Synchro Walking Lunge – Each Rep section must be completed unbroken (2m per rep)
Rep only counted once both athletes complete each section 2/4/6m. Each step must be synchronised at the start and finish position! Stay on same rep before moving on!
If fail, both athletes move behind start line for that rep!
Similarly so with the bear crawl….athletes must remain side by side and must complete Rep for Rep I.e. they cannot get more than 1 Rep ahead (1 Rep is a 2m section).
When completing the Bear crawl…. Only the hands and feet can contact the ground with the belly facing the floor.
1 min transition …
Event 6B – M2/F2 completes FT:
9-15-21 Synchro DB OHS (M1-15kg/F2-7.5kg)
21-15-9 Banded Pull-ups (M – Purple / W – Green) – (2nd athlete neutral hold Box)
Then …
18m (3x 6m) Partner Seated Rope Sled Pull (35kg plus 80kg)
Run to end of lane
TC – 9 min
Score = Time/TC plus 1 sec/rep missed
Note:
Inclined Rope Hold – Hands at 115cm and feet at 10cm
Any arm can be used for the OHS.
Synchro is at the lockout position on the OHS.
Seated sled pull – both athletes bums need to be on the ground at all times during sled pulling! I.e. no standing and/or lifting and falling!
Athletes may assist in holding the box for the neutral hold position