2025 FIRST CHOICE HIGH PROTEIN RECOVERY EAST CAPE CHAMPS WORKOUTS
INDIVIDUALS
RX – EVENT 1 – Always Fit League’s Got Skills
Wall walks
AMRAP the following for 3 Rnds:
1 min – Handstand Obstacle Walk (over bumpers @ 3m, pirouette, Return weave walk 1,2,3,4,5,6m)
1 min – 3 Pistols per side (no foot touch down)
1 min – Double Under Cross Overs
1 min – Legless Rope Climb (3.7m) – M – from sitting / F – from sitting
1 min – Rest
Score = Total Reps
(Time – 14 min)
Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.
HS walk 2m is 2 reps, each segment must be unbroken!
INDIVIDUALS
RX – EVENT 2 – CrossFit Algoa’s Fast ‘n Strong
For Time:
24(12/zone)/20(10/zone) Sandbag Power Cleans (45kg/35kg)
120m (20x6m) Sandbag on Shoulder (45kg/35kg), Farmers Carry (32kg/24kg) Walk
16(8/zone)/12(6/zone) Sandbag Power Cleans (45kg/35kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
INDIVIDUALS
RX – EVENT 3 – Bronscor’s Engine
6 Rnds of the following for time:
15 Wall Balls (10kg/6,3kg)
60m (10x6m) Sled Push (High bar, Return Low Bar) (35kg, 15kg/35kg)
10 Power Snatches (30kg/20kg)
10 Burpee Box Jump Over (61cm/51cm)
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
Nb- Low Bar bottom handle for RX Women; Int Women Low Bar Top Bar
INDIVIDUALS
RX – EVENT 4 – First Choice High Protein Recovery’s Sprint Fast, Lift Faster
Complete for time:
10 Burpee 6m Shuttle Run
8 Squat Snatches (Load 1)
8 Burpee 6m Shuttle Run
6 Squat Snatches (Load 2)
6 Burpee 6m Shuttle Run
4 Squat Snatches (Load 3)
4 Burpee 6m Shuttle Run
2 Squat Snatches (Load 4)
2 Burpee 6m Shuttle Run
1 Squat Snatch (Load 5)
TC – 10 min
Score = Time/TC plus 1sec/Rep missed
RX – 50-60-70-80-90kg/30-35-40-45-50kg
INDIVIDUALS
RX – EVENT 5 – RCVA’s FINALS
For Time:
6 T-Wall Walks (25cm)
Into …
18m-12m-6m Overhead Walking Lunge (43kg/30kg)
9-7-5 Muscle-ups
Into…
3 T-Wall Walks (25cm)
6m Sprint
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
Notes:
T-wall walk notes…
T-WW Complex consists of 6 Mvt Parts!
Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!
6 Mvt parts to the T-Wall Walk:
1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)
2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)
Wall Walk Down from 25cm line to start line (hands either side T line – mid-point)
INDIVIDUALS
INTERMEDIATE – EVENT 1 – Always Fit League’s Got Skills
AMRAP the following for 3 Rnds:
1 min – Handstand Obstacle Walk (over 10kg/5kg bumpers @ 3m, Return weave walk – 2/4m)
1 min – Alternating Pistols Squat (foot can touch down after each rep)
1 min – Single Under Cross Overs
1 min – Rope Climb (3.7m) – M – from sitting (legless start) / F – from standing (leg assisted, no jump)
1 min – Rest
Score = Total Reps
(Time – 14 min)
Notes:
SU Crossovers – each rep will count Half a Rep
Nb – Rope climb divided into 3 segments (2 Reps/segment) – 6 reps per ascent.
No jump start. Ie. High reach and grip followed by legs. No flight time allowed.
HS walk 2m is 2 reps, each segment DOES NOT NEED to be unbroken! I.e. continue from failure point at back most point of the body on the floor.
INTERMEDIATE – EVENT 2 – CrossFit Algoa’s Fast ‘n Strong
For Time:
30(15/zone) Sandbag Power Cleans (35kg/20kg)
120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (24kg/16kg) Walk
20(10/Zone) Sandbag Power Cleans (35kg/20kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
INTERMEDIATE – EVENT 3 – Bronscor’s Engine
6 Rnds of the following for time:
10 Wall Balls (10kg/6,3kg)
60m (10x6m) Sled Push (High bar, Return Low Bar) (35kg, 10kg/35kg)
10 Power Snatches (25kg/17kg)
10 Burpee Box Jump Over (61cm/51cm)
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
Nb- Low Bar bottom handle for RX Women; Int Women Low Bar Top Bar
INTERMEDIATE – EVENT 4 – First Choice High Protein Recovery’s Sprint fast, Lift Faster
Complete for time:
10 Burpee 6m Shuttle Run
8 Squat Snatches (Load 1)
8 Burpee 6m Shuttle Run
6 Squat Snatches (Load 2)
6 Burpee 6m Shuttle Run
4 Squat Snatches (Load 3)
4 Burpee 6m Shuttle Run
2 Squat Snatches (Load 4)
2 Burpee 6m Shuttle Run
1 Squat Snatches (Load 5)
TC – 10 min
Score = Time/TC plus 1sec/Rep missed
RX – 50-60-70-80-90kg/30-35-40-45-50kg
Int – 40-50-60-70-75kg/20-25-30-33-35kg
INTERMEDIATE – EVENT 5 – RCVA’s FINAL
For Time:
6 T-Wall Walks (70cm)
Into …
18m-12m-6m Overhead Walking Lunge (35kg/22kg)
18-12-6 M- C2B Pull-ups/F- Pull-ups
Into…
3 T-Wall Walks (70cm)
6m Sprint
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
Notes:
T-wall walk notes…
T-WW Complex consists of 6 Mvt Parts!
Nb – Rx must complete the full T-WW unbroken. Intermediate can re-start at the last successfully completed Mvt part!
6 Mvt parts to the T-Wall Walk:
1-Start line Wall Walk Up to 25cm line (hands either side T – mid-point)
2- Horizontal Wall Walk R 0.5m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
3- Horizontal Wall Walk L 1m (hands remain on 25cm line). Both hands pass this outer line 0.5m line.
4- Horizontal Wall Walk R 0.5m back to T line, the midline (hands remain on 25cm line and either hand is on either side of the T line – mid-point)
Wall Walk Down from 25cm line to start line (hands either side T line – mid-point)
INDIVIDUALS
SCALED – EVENT 1 – Always Fit League’s Got Skills
AMRAP the following for 3 Rnds:
1 min – 1-Step Wall Walks
1 min – Alternating Step Lunges or Jumping Lunges
1 min – Single Unders
1 min – Rope Pulls Lying to Standing – kns straight, hips can bend
1 min – Rest
Score = Total Reps
(Time – 14 min)
Nb – Rope Pulls divided into 2 segments (1 Rep floor to standing, 2nd Rep standing to floor) – 2 reps per ascent.
Lunges – you choose (jumping lunges cycle faster)
SCALED – EVENT 2 – CrossFit Algoa’s Fast ‘n Strong
For Time:
20(10/zone) Sandbag Power Cleans (35kg/20kg)
120m (20x6m) Sandbag on Shoulder (35kg/20kg) KB Farmers Carry (20kg/12kg) Walk
10(8/zone) Sandbag Power Cleans (35kg/20kg)
TC – 7 min
Score = Time/TC plus 1 sec/rep missed
SCALED – EVENT 3 – Bronscor’s Engine
6 Rnds of the following for time:
10 Wall Balls (6,3kg/4.5kg)
60m (10x6m) Sled Push (High bar, Return Low Bar) (35kg- Lowest Low Bar/35kg – Upper Low Bar)
10 Power Snatches (20kg/12kg)
6 Burpee Box Step Overs (51cm)
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
NB – Low Bar bottom handle for RX Women; Int/Scaled Women Low Bar Top Bar
SCALED – EVENT 4 – First Choice High Protein Recovery’s Sprint fast, Lift Faster
Complete for time:
8 Burpee 6m Shuttle Run
8 Squat Snatches (Load 1)
6 Burpee 6m Shuttle Run
6 Squat Snatches (Load 2)
4 Burpee 6m Shuttle Run
4 Squat Snatches (Load 3)
2 Burpee 6m Shuttle Run
2 Squat Snatches (Load 4)
1 Burpee 6m Shuttle Run
1 Squat Snatches (Load 5)
TC – 10 min
Score = Time/TC plus 1sec/Rep missed
RX – 50-60-70-80-90kg/30-35-40-45-50kg
Int – 40-50-60-70-75kg/20-25-30-35-40kg
Scaled – 20-30-40-50-60kg/15-20-25-27-30kg
SCALED – EVENT 5 – RCVA’s FINALS
For Time:
6 Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)
Into …
18m-12m-6m Overhead Walking Lunge (25kg/15kg)
21-15-9 Rings Rows (0.5m/0m)
Into…
3 Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long)
6m Sprint
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
MVT STD’S:
Box Piked T-Walk 51cm Box (2 boxes side by side – 152cm long) – video to come
TEAMS
RX – TEAM EVENT 1 – NDP’s Diane’ish
1st Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts (120kg MF or 140kg MM or 100kg FF)
25 HSPU (Partner HS holds to work)
TC – 10
NB – If finish before the TC, next pair waits until the 10 min mark before starting!
2nd Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts (120kg MF or 140 MM or 100 FF)
20 Chest to Wall HSPU (Partner HS holds to work) (W- 1 abm)
TC – 10 min (Total 20 min)
Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed
Call a Friend in effect on any movement!
Rule – at least one valid rep attempt followed by 5 Burpees to call the Friend (only tag in behind start line).
Equip note – 70/50 for 120kg MF
RX – TEAM EVENT 2 – The Function Warehouse SPRINTOFF
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 30kg/ 35kg plus 10kg)
60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 24kg/15kg, 16kg at 61cm/51cm)
30 OHS (35kg/25kg)
15m Shuttle Sprint 3x 5m
TC’s – 5, 10, 15, 20 min
Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes
NOTE:
If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!
If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!
RX – TEAM EVENT 3 – Candy Wraps Mash up
Complete 4 Rnds of the following For Time:
18m (3x 6m) Partner Seated Rope Sled Pull (see MF/MM/FF loads)
*To Work – Yoke Hold (185kg/125kg)
18 Synchro Toes to Bar
*To Work – 1 Partner Dead Hangs
9 T-Wall Walks
*To Work – 2 Partners Sandbag Belly Hold (MF – 45kg/35kg)
(If like gender – MM hold 45kg and a 35kg ; FF hold a 35kg and 20kg)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Notes:
RX Sled MF 140kg – 80kg M, 60kg F (35kg plus 105kg)
RX Sled MM 160kg – 80kg each (35kg plus 125kg)
RX Sled FF 120kg – 60kg each (35kg plus 85kg)
Int and Scaled loading TBA
3 Athletes are working at any given time so 1 Partner can rest at any given time
*Yoke Loading – M- 105kg plus 80kg – 185kg/F- 105kg plus 20kg – 125kg
Athletes will need to manually strip and reload the yoke Btwn M and F.
RX – TEAM EVENT 4 – Future Tech’s Oly Sprint
Each athlete completes the following FT:
5 Squat Clean & Jerk (60kg/40kg)
20 SU Crossovers
20 DU
4 Squat Clean & Jerk (80kg/50kg)
15 SU Crossovers
15 DU
3 Squat Clean & Jerk (100kg/60kg)
10 SU Crossovers
10 DU
2 Squat Clean & Jerk (110kg/70kg)
TC – 5 min each
1 min reset after each 5 min TC
Total TC – 23 min
Note:
All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.
I.e. 5 is 5x complexes of Squat Clean & Jerks
Jerk – any Jerk allowed
Cluster allowed (Can jerk the cluster)
2x Team mates can load the bar but they must return behind the start line before the Athlete can lift otherwise that rep is a NO REP. They must also stay in their own lane and not cross into another Teams lane!
Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!
Intermediate – call a friend in effect… only on SU CO after a legitimate attempt. 3 BB Facing Burpees followed by a tag in.
The original athlete must continue with the next set of DU after being tagged in behind the start line/athlete waiting zone. The same process applies if that athlete wants to swop on the DU also.
RX – TEAM EVENT 5 – RCVA’s Race!
Event 5 Scaled Teams – Ring Row Standards
Complete the following FT, working in pairs per Round, alternating pairs after each Round:
27-21-15-12-9-6-3 Synchro M- C2B Pull-ups/F- Pull-ups
27-21-15-12-9-6-3 Sandbag Clean Over Box (45kg/35kg at 152cm)
TC – 16 min
Score = Time/TC plus 1 sec per Rep missed
Notes:
1 pair works per Rnd. I.e. the other pair works on the following Rnd.
Other pair can stabilise the 154cm high boxes.
NB – for all teams, irrespective of gender pairings, 1 athlete works at a time on the Sandbag Clean over the Box (a min of 3 reps each).
The 2nd athlete can assist to pull the Sandbag onto and down off the box but the athlete lifting must run around and clean the sandbag next i.e. 3 reps must be completed by each athlete at a time before swopping.
Those athletes holding the Box cannot assist in the Sandbag (SB) lift or clearing the SB over the box!
RX – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown
T-Wall Walk Video (Team E3,6,7)
For Time:
24m Synchro Walking Lunge
[Ath 1 – DB/KB Waiter/ Farmers carry Walking lunge – M- 22.5kg, 24kg/F- 15kg, 16kg), Ath 2 – Sandbag Walking Lunge (Belly) (45kg/35kg)]
24 Synchro DB/KB Thrusters
[MM – KB 32kg and DB 30kg / FF – KB 20kg and Db 22.5kg or MF – M choice of 32kg Kb/30kg Db and F choice of 20kg Kb/22.5kg DB]
9 Rope Climbs (3.7m)
[M- Legless Rope Climbing- Seated Floor/F- Rope Climbing – Seated Floor (3,7m) – Partner – RC Hold (M – Legless, F- leg assisted) to work!]
TC – 12 min
Reset/Rest 1 min
Event 7 – For Time:
24 Synchro Burpee Box Jump Overs (76cm/61cm)
30 Synchro DB Burpee GTOH
[MM – KB 32kg and DB 30kg / FF – KB 20kg and Db 22.5kg or MF – M choice of 32kg Kb/30kg Db and F choice of 20kg Kb/22.5kg DB]
36m HSW
[to work 1 athlete holds a C2W HS at wall]
TC – 12 min (Total 25 min)
Score = Time/TC plus 1 sec/rep missed
Notes:
Sandbag (SB) Walking lunge – SB can touch the legs but it cannot rest on and be supported by the legs for all divisions except Intermediate Females (i.e. the SB cannot sit and rest on top of the front leg in a lunge, except for Intermediate Females)
Call a friend in effect on the Rope Climbing and the HSW mvts only, not for the holds, in both Event 6 and 7 respectively.
To Call a Friend – 1 legitimate attempt, and the athlete in question completes 1x T Wall Walk before tagging in the Friend behind the start line or designated athlete waiting area!
Note on the C2W Handstand Hold – enter as you please (i.e. conventional wall walk, cartwheel etc…)
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!
INTERMEDIATE – TEAM EVENT 1 – NDP’s Diane’ish
1st Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts (100kg MF or 120kg MM or 90kg FF)
25 HSPU (1/2 abm) (Partner HS holds to work)
TC – 10
NB – If finish before the TC, next pair waits until the 10 min mark before starting!
Equip note – 70/50 for 140kg
2nd Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts(100kg MF or 120kg MM or 90kg FF)
20 Chest to Wall HSPU (Partner HS holds to work) (2/3 abm at 50 cm)
TC – 10 min (Total 20 min)
Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed
Call a Friend in effect on any movement!
Rule – at least one valid rep attempt followed by 5 Burpees to call the Friend (only tag in behind start line).
LITE:
Rx line – 25cm from wall by 76cm long
PPU – keep hands, feet, abm, head all within 1mx1m
T2(level 3) – 9/6cm; C2W RX
T1(level 4) – 6/3cm; C2W (1/2 abm at 30cm)
Int1 – 3/1.5cm; C2W HSPU C2W (1/2 abm at 30cm); 25m HSW
Int2 – Floor; C2W (1/2 abm a 50cm); 20m HSW
Int3 – 1/2 Abm; C2W (2/3 abm at 50 cm); 15m HSW or 5 WW
Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm); 5 Half WW
Beg2 – 50 PPU (51cm/Flr); 5 1-step WW
Beg3 – 50 PPU (Flr/Flr 1 abm riser head); 5 1-step WWalk
INTERMEDIATE – TEAM EVENT 2 – The Function Warehouse SPRINTOFF
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 20kg/ 35kg plus 5kg) 10x 6m
60m (5m x12) Farmers Carry Box Step Overs (22,5kg, 16kg/15kg, 12kg at 61cm/51cm)
30 OHS (30kg/20kg)
15m Shuttle Sprint 3x 5m
TC – 5, 10, 15, 20 min marks
Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes
NOTE:
If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!
If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!
INTERMEDIATE – TEAM EVENT 3 – Candy Wrap’s Mash up
Complete 4 Rnds of the following For Time:
18m (3x 6m) Partner Seated Rope Sled Pull (see MF/MM/FF loads)
*To Work – Yoke Hold (see MF/MM/FF loads)
18 Synchro Hanging Leg Raises (Toes above Sternum)
*To work – 1 Partner Dead Hangs
9 T-Wall Walks (70 cm)
*To work – 2 Partners Sandbag Hold Belly (MF – 45kg/35kg)
(If like gender – MM hold 45kg and a 35kg ; FF hold a 35kg and 20kg)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Notes:
Int Sled MF 145kg (35kg plus 110kg)
Int Sled MM 170kg (35kg plus 135kg)
Int Sled FF 125kg (35kg plus 90kg)
I.e. 3 Athletes are working at any given time so 1 Partner can rest at any given time
*Yoke Loading – 105kg plus 40kg – 145kg/Yoke Empty – 105kg
Athletes will need to manually strip and reload the yoke Btwn M and F.
INTERMEDIATE – TEAM EVENT 4 – Future Tech’s Oly Sprint
Each athlete completes the following FT:
5 Squat Clean & Jerk (50kg/30kg)
15 SU Crossovers
15 DU
4 Squat Clean & Jerk (70kg/40kg)
10 SU Crossovers
10 DU
3 Squat Clean & Jerk (85kg/50kg)
5 SU Crossovers
5 DU
2 Squat Clean & Jerk (95kg/55kg)
TC – 5 min each
1 min reset after each 5 min TC
Total TC – 23 min
Note:
All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.
I.e. 5 is 5x complexes of Squat Clean & Jerks
Jerk – any Jerk allowed
Cluster allowed (Can jerk the cluster)
2x Team mates can load the bar but they must return behind the start line before the Athlete can lift otherwise that rep is a NO REP. They must also stay in their own lane and not cross into another Teams lane!
Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!
Intermediate – call a friend in effect… only on SU CO after a legitimate attempt. 3 BB Facing Burpees followed by a tag in.
The original athlete must continue with the the next set of DU. The same process applies if that athlete wants to swop on the DU also.
INTERMEDIATE – TEAM EVENT 5 – RCVA’s Race!
Complete the following FT, working in pairs per Round, alternating pairs after each Round:
21-18-15-12-9-6-3 Synchro C2B Pull-ups/Pull-ups
21-18-15-12-9-6-3 Sandbag Clean Over Box (45kg/35kg at 152 cm)
TC – 18 min
Score = Time/TC plus 1 sec per Rep missed
Notes:
1 pair works per Rnd. I.e. the other pair works on the following Rnd.
Other pair can stabilise the 154cm high boxes.
NB – for all teams, irrespective of gender pairings, 1 athlete works at a time on the Sandbag Clean over the Box (a min of 3 reps each).
The 2nd athlete can assist to pull the Sandbag onto and down off the box but the athlete lifting must run around and clean the sandbag next i.e. 3 reps must be completed by each athlete at a time before swopping.
Those athletes holding the Box cannot assist in the Sandbag (SB) lift or clearing the SB over the box!
INTERMEDIATE – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Finals
For Time:
18m Synchro Walking Lunge
[Ath 1 – DB/KB Waiter/ Farmers carry Walking lunge (22.5kg, 20kg/15kg, 12kg), Ath 2 – Sandbag Walking Lunge (Belly) (45kg/35kg)]
18 Synchro DB/KB Thrusters
[MM – KB 20kg or DB 22.5kg / FF – KB 12kg or Db 15kg or MF – choice of 20kg Kb/22.5kg Db and choice of 12kg Kb/15kg DB]
9 M- Rope Climbing- Seated Floor/W- Rope Climbing
[Standing no jump (3,7m) – Partner – RC Hold (leg assisted) hold to work]
TC – 12 min
Reset/Rest 1 min
Event 7 – For Time:
30 Synchro Burpee Box Jump Overs (61cm/51cm)
30 Synchro DB Burpee GTOH (22.5kg/15kg)
30m HSW
[to work 1 athlete holds a C2W HS at wall 70cm]
TC – 12 min (Total 25 min)
Score = Time/TC plus 1 sec/rep missed
Notes:
Sandbag (SB) Walking lunge – SB can touch the legs but it cannot rest on and be supported by the legs for all divisions except Intermediate Females (i.e. the SB cannot sit and rest on top of the front leg in a lunge, except for Intermediate Females)
Call a friend in effect on the Rope Climbing and the HSW mvts only, not for the holds, in both Event 6 and 7 respectively.
To Call a Friend – 1 legitimate attempt, and the athlete in question completes 1x T Wall Walk before tagging in the Friend behind the start line or designated athlete waiting area!
Note on the C2W Handstand Hold – enter as you please (i.e. conventional wall walk, cartwheel etc…)
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!
SCALED – TEAM EVENT 1 – NDP’s Diane’ish
1st Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts (85kg MF or 100kg MM or 70kg FF)
25 Piked Push-ups (Feet/Knees -2 abmats) – Partner Holds a Piked PU Hold
TC – 12
1 min reset
NB – If finish before the TC, next pair waits until the 10 min mark before starting!
Equip note – 70/50 for 140kg
2nd Pair – Complete 3 Rnds for Time of:
20 Partner Deadlifts (85kg MF or 100kg MM or 70kg FF)
20 C2W (2/3 abm at 50 cm) – Partner Holds a Piked PU Hold
TC – 12 min (Total 25 min)
Score = Sum of 2 Times/ Sum of 2 Times plus 1 sec/rep missed
Call a Friend in effect on any movement!
Rule – at least one valid rep attempt followed by 5 Burpees to call the Friend (only tag in behind start line).
LITE:
Rx line – 25cm from wall by 76cm long
PPU – keep hands, feet, abm, head all within 1mx1m
T2(level 3) – 9/6cm; C2W RX
T1(level 4) – 6/3cm; C2W (1/2 abm at 30cm)
Int1 – 3/1.5cm; C2W HSPU C2W (1/2 abm at 30cm); 25m HSW
Int2 – Floor; C2W (1/2 abm a 50cm); 20m HSW
Int3 – 1/2 Abm; C2W (2/3 abm at 50 cm); 15m HSW or 5 WW
Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm); 5 Half WW
Beg2 – 50 PPU (51cm/Flr); 5 1-step WW
Beg3 – 50 PPU (Flr/Flr 1 abm riser head); 5 1-step WWalk
SCALED – TEAM EVENT 2 – The Function Warehouse SPRINTOFF
Each Athlete completes 1 Rnd of the following FT:
120m Shuttle Sprint 20x 6m
60m (10x 6m) Sled Push (Low bar/High bar) (35kg plus 10/ 35kg plus 0kg) 10x 6m
60m (5m x12) Farmers Carry Box Step Overs (15kg, 12kg/10kg, 5kg at 61cm/51cm)
30 OHS (20kg/12kg)
15m Shuttle Sprint 3x 5m
TC – 5, 10, 15, 20 min marks
Score = Sum of Times & or /TC’s plus 1 sec/rep missed for all 4 athletes
NOTE:
If an athlete does not complete by the Time cap, the next athlete starts after being tagged in by the previous athlete!
If an athlete finishes before the time cap, the next athlete must wait for the Next Time Cap to start!
SCALED – TEAM EVENT 3 – Candy Wrap’s Mash up
Complete 4 Rnds of the following For Time:
18m (3x 6m) Partner Seated Rope Sled Pull (see respective loading below)
*To Work – Yoke Hold
18 Synchro Hanging Leg Raises (Toes above umbilicus)
*To Work – 1 Partner Hangs
9 1 Step T-Wall Walks (1-Step)
*To Work – 2 Partners Sandbag Hold Belly (MF – 35kg/20kg)
(If like gender – MM hold 35kg and a 20kg ; FF hold a 20kg and 16kg DB Goblet Hold on chest)
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
Notes:
Scaled Sled MF 115kg (35kg plus 80kg)
Scaled Sled MM 135kg (35kg plus 100kg)
Scaled Sled FF 100kg (35kg plus 65kg)
I.e. 3 Athletes are working at any given time so 1 Partner can rest at any given time
Yoke Loading – Yoke Empty – 105kg/ 105kg plus 20kg – 125kg but F1 & F2 – 2 F per Yoke)
NB note Women help each other with the yoke hold
Athletes will need to manually strip and reload the yoke Btwn M and F.
SCALED – TEAM EVENT 4 – Future Tech’s Oly Sprint
Each athlete completes the following FT:
5 Squat Clean & Jerk (40kg/20kg)
40 SU
4 Squat Clean & Jerk (50kg/30kg)
30 SU
3 Squat Clean & Jerk (60kg/35kg)
20 SU
2 Squat Clean & Jerk (70kg/40kg)
TC – 5 min each
1 min reset after each 5 min TC
Total TC – 23 min
Note:
All athletes start at 0,6,12,18min respectively, even if the previous athletes finishes before the TC.
I.e. 5 is 5x complexes of Squat Clean & Jerks
Jerk – any Jerk allowed
Cluster allowed (Can jerk the cluster)
2x Team mates can load the bar but they must return behind the start line before the Athlete can lift otherwise that rep is a NO REP. They must also stay in their own lane and not cross into another Teams lane!
Each Transgression into another Teams lane will cost the team a 20 sec penalty per team member moving out their designated lane!
Intermediate – call a friend in effect… only on SU CO after a legitimate attempt. 3 BB Facing Burpees followed by a tag in.
The original athlete must continue with the the next set of DU. The same process applies if that athlete wants to swop on the DU also.
SCALED – TEAM EVENT 5 – RCVA’s Race!
Complete the following FT, working in pairs per Round, alternating pairs after each Round:
27-21-18-15-12-9-6 Rings Rows (0.5m/0m) – Partner Dead-hangs on PU Bar
21-18-15-12-9-6-3 Sandbag Clean Over Box (35kg/20kg at 152 cm)
TC – 18 min
Score = Time/TC plus 1 sec per Rep missed
Notes:
1 pair works per Rnd. I.e. the other pair works on the following Rnd.
Other pair can stabilise the 154cm high boxes.
NB – for all teams, irrespective of gender pairings, 1 athlete works at a time on the Sandbag Clean over the Box (a min of 3 reps each).
The 2nd athlete can assist to pull the Sandbag onto and down off the box but the athlete lifting must run around and clean the sandbag next i.e. 3 reps must be completed by each athlete at a time before swopping.
Those athletes holding the Box cannot assist in the Sandbag (SB) lift or clearing the SB over the box!
SCALED – TEAM EVENT 6 & 7 – The First Choice High Protein Recovery Final Countdown
For Time:
18m Synchro Walking Lunge
[Ath 1 – DB/KB Waiter/ Farmers carry Walking lunge (15kg, 12kg/10kg, 8kg), Ath 2 – Sandbag Walking Lunge (Belly) (35kg/20kg)]
18 Synchro DB/KB Thrusters
[MM – KB 12kg or DB 15kg / FF – KB 8kg or Db 10kg or MF – choice of 12kg Kb/15kg Db and choice of 8kg Kb/10kg DB)]
18 Rope Pull – Lying to Stand (Legs str, hips bent) shared [partner holds – inclined Rope Hold 115cm and feet 10cm]
TC – 12 min
Reset/Rest 1 min
Event 7 – For Time:
24 Synchro Burpee Box Step Overs (61cm/51cm)
24 Synchro DB Burpee GTOH (15kg/10kg)
60m Synchro Bear Crawl (10x 6m)
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
Note:
Sandbag (SB) Walking lunge – SB can touch the legs but it cannot rest on and be supported by the legs for all divisions except Intermediate Females (i.e. the SB cannot sit and rest on top of the front leg in a lunge, except for Intermediate Females)
Call a friend in effect on the Rope Climbing and the HSW mvts only, not for the holds, in both Event 6 and 7 respectively.
To Call a Friend – 1 legitimate attempt, and the athlete in question completes 1x T Wall Walk before tagging in the Friend behind the start line or designated athlete waiting area!
Note on the C2W Handstand Hold – enter as you please (i.e. conventional wall walk, cartwheel etc…)
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.