BURPEE CHALLENGE

(6min Cap)

For time:

In Indian file format

One competitor at a time,  complete as many tyre facing burpees as possible in 1 minute

Note: competitors must face the tyre, touch their chest to the ground each rep and must jump over the tyre.

HEAT TIMES

BURPEE CHALLENGE


AMANDA

(7min Cap)

For time:

11 Ring Muscle ups

9 Squat snatch

9 Ring Muscle ups

7 Squat snatch

7 Ring Muscle Ups

5 Squat snatch

5 Ring Muscle Ups

VARIATIONS

Rx: Squat Snatch @80/50kg

Intermediate: Squat Snatch @60/40kg. Substitute Ring Muscle ups with Ring Dips.

Scaled: Squat Snatch @40/30kg. Substitute Ring Muscle ups with repetitions of 22, 18, 14, 10 of SDHP @32/24 (kettlebell)

HEAT TIMES

AMANDA


DUMBBELLS

For time:

(Cap 13mins)

100/100 Double Unders (DU)

50 Syncro Hang Dumbbell (DB) snatch

100/100 DU

50 Syncro Dumbbell Shoulder to Overhead (Stoh)

100/100 DU

50 Syncro Hang Clean + Stoh

100/100 DU

50 Syncro single Arm OHS

VARIATIONS

Rx: DB @30/22.5kg

Intermediate: DB @22.5kg/15kg. Decrease DU to 75/75.

Scaled: DB @15/10kg. Replace DU with 50/50 lateral jumps.

HEAT TIMES

DUMBBELLS


RELENTLESS

For time (As a team)/ (20min Cap)

99 Syncro HSPU (in pairs)

99 Hang Cleans or Hang Squat Cleans

Note: Resting Barbell will be held at the top of a Deadlift.

99 Hang Squat Cleans or Hang Cleans

Note: Resting Barbell will be held at the top of a Deadlift.

99 Pistols

(note: there is a minimum work requirement of 10 pistols each)

VARIATIONS

Rx: Strict/Deficit, 90-130/55-95kg (Hang Clean-Deadlift hold)

Intermediate: Ab Mat+ 10kg plate Strict/Flat, 70-110/45-85 (Hang Clean-Deadlift hold)

Scaled: Handstand hold/Hand release pushup, 50-90/35-75 (Hang Clean-Deadlift hold). Pistols replaced with Goblet squats @30/22.5kg Kettlebell.

HEAT TIMES

RELENTLESS


Flags

Scaled men/woman, broken into 4 groups (7 sets, including: 48/38, 38/28, 28/18, 18/9, 9/4, final – 4+4/4, 4/1)

Intermediate men/woman, no. 1-24, broken into 4 groups, 1-12 and 13-24 (7 sets, including: 36/29, 29/22, 22/15, 15/8, 8/4, final – 4+4/4, 4/1)

Intermediate men/woman, no. 25-48, broken into 4 groups, 25-36 and 37-48 (7 sets, including: 36/29, 29/22, 22/15, 15/8, 8/4, final – 4+4/4, 4/1)

Rx men/woman, broken into 4 groups (7 sets, including: 48/38, 38/28, 28/18, 18/9, 9/4, final – 4+4/4, 4/1)

DISTANCES/VARIATIONS

Will range from 70-20m depending on the round.

HEAT TIMES

FLAGS


SWIM/RUN/CARRY

For time:

Two competitors swim

Tag one competitor who will run

Tag thee competitors who will carry 

NOTES

Start of the Swim is the centre of Pilot Bay.

Start of the Run is the top of the Boat ramp in Pilot Bay.

Start of the Carry is the beach front infront of Grove Ave

HEAT TIMES

**This event between @0700-0715 (for ALL divisions)

CLEAN UP

(12min Cap)

For Load:

Two competitors with 4mins will establish their Max Squat Clean

In the following 4mins, the next two competitor will establish their Max Squat Clean

In the following and final 4mins, the next last two competitor will establish their Max Squat Clean 

VARIATIONS

Rx: The first two competitors will complete 10 Syncro Pullups before each Clean

The following two competitors will complete 7 Syncro C2b before each Clean

The last two competitors will complete 4 Syncro Bar MU before each Clean

Weights start @50/40kg, Increase by 10/5kg

 

Intermediate: Same principle with the following order –

10 Pullups (not syncro), 7 Syncro Pullups, 4 Syncro C2B

Weights start @40/40kg, Increase by 10/5kg

 

Scaled: Same principle with the following order –

10 Jumping Pullups, 7 Pullups, 4 Syncro Pullups

Weights start @30/25kg, Increase by 10/5kg

HEAT TIMES

**IMPORTANT: Team numbers for day two are based on your placing at the end of day one. NOT the number you were given at registration.

CLEANUP

SPRINT CHIPPER

(10min Cap)

For Time:

Three competitors will complete

72 Ttb

72m HS Walk

Once complete, the remaining three competitors will complete

36 Ttb

36m Hs Walk

VARIATIONS

Rx: The first three competitors must complete the HS walk as a minimum of 12m UB intervals, and must each complete 12m minimum. The second three competitors must completed the HS walk as a minimum of 6m UB intervals, and must each complete 6m minimum.

Intermediate: The first three competitors must complete the HS walk as a minimum of 6m intervals, and must each complete 6m minimum (These competitors have two attempts to achieve the 6m). The second three competitors must completed the HS walk as a minimum of 6m  intervals, and must each complete 6m minimum (These competitors have three attempts to achieve the 6m)

Scaled: All competitors will replace the HS walk with pairs Wheel barrow

HEAT TIMES

UNPREDICTABLE