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Hobart Hit-Out

Date: Saturday 3rd February, 2018

Start Time: 8am

Venue: Hobart Showgrounds

Cost: $60 Per Person

Link to Entry: https://rhinofit.ca/store/products/85b9a162?rhinoproduct=9171

Entries will be capped.

Divisions:

Open category for male and female

Masters category – over 40 Male and Female

Scaled Athletes (must scale all workouts and nominate for scaling pre comp), Male and Female

Prizes:

Open Male/Female each: 1st place receives a cash prize of $250. The open category is separated into male and female sub categories.

Masters Category each, 1st place receives a cash prize of $125.  The masters category is separated into male and female sub categories.

 Scaled athletes, first place receives a generous prize pack

2nd & 3rd Place receive consolation prizes also from each division

Workouts:

Three Fast paced workouts for every athlete.    

Again Faster Australia are the major sponsor of the competition.  An Again Faster Competition Pull-Up rig will be onsite.

The workouts will be released leading up to the event.

Finals:

There will be a final (4th) workout for the top 6 placed entrants in each category (open, masters, scaled).

Format:

All WOD’s will be typical CrossFit Style WOD’s.  Each Athlete will be required to judge as well as participate.

Each athlete will complete 3 workouts.  Rankings will be given as 1 point for first, 2 points for second, etc.    At the completion of the 3 workouts, the top 6 placed athletes compete in the final event.  The final event is worth bonus points.  These points will be as:

1st Place 2 Points
2nd Place 4 Points
3rd Place 6 Points
4th Place 8 Points
5th Place 10 Points
6th Place 12 Points

After the finals have run, the scores will be counted and the athletes with the lowest overall will place higher.

 

Event 1

 

 

Workout
AMRAP 12
200m Row
15 Burpee Over Rowers
10 DB snatch 20/15kg (Alternating, L+R=1)

All RXD and Masters Athletes will perform the workout as written.

Scaling Option
AMRAP12
200m Row
15 Burpee Over Rowers (Stepping over the rower)
10 DB Single Arm Cleans 20/15kg (Alternating, L+R=1)

Details

This workout requires the athletes to start on the rower.  At the count of 3-2-1 go, the athlete will be allowed to start rowing.  The rower handle must be in the cradle at the call of go.

After the athlete rows 200m, the get off to the side of their rower and perform 15 burpees "over" the rower.  This involves a burpee to one side of the rower and then a jump (2 feet take off and 2 feet landing) over the other side.  The athlete is allowed to move the seat out of the way (i.e. they do not need to jump over that).

A 1mx1m rubber matt will be positioned to the top left of the rower (50cm away) where the dumbbell snatch will be performed.  Athletes must alternate arms and left + right =1.  Each rep must touch the ground at the start and finish locked out over the athletes head.  The dumbbell hand can be alternated on the way down or when on the ground.  The dumbbell cannot be dumped from overhead.  This includes after the call of time.  At all times the athletes fees must remain on the mat and the rep must touch the matted surface.  Once the last rep is completed, the dumbbell must be left on the mat.  If the athletes dumbbell bounces off the mat, they will need to replace it prior to returning to the rower.  A failed snatch on one arm must be completed prior to moving onto the next arm.


Scoring

This workout is a 12 minute AMRAP and will be scored as reps (225 reps per round).  E.g. 2 rounds = 450 reps completed.  If the athlete is on the rower at the call of “Time”, the rower will be allowed to coast to a final figure, but the athlete must stop rowing and re-rack the handle.

 

Event 2

 

Workout
AMRAP 10
7 Toes to Bar
7 Box Jumps 24/20”
7 Front Squats 60/40kg

All RXD and Masters Athletes will perform the workout as written.

Scaling Option
AMRAP10
7 High Knees
7 Box Steps Ups 24/20”
7 Deadlift 60/40kg

Details

Athletes may squat clean the first rep or any subsequent reps if the set of Front Squats is broken up.  The Toes To Bar is to normal standard where feet must pass behind the athlete and touch simultaneously the bar between the hands.

Scoring

This workout is a 10 minute AMRAP and will be scored as reps (21 reps per round).  E.g. 10 rounds = 221 reps completed. 

 

Event 3


 

Workout
AMRAP 8
21-15-9
Thrusters 50/35kg
Pullups

Then in the remaining time:
10 Shoulder to Overhead at 50/35kg
10 Shoulder to Overhead at 60/45kg
Max Rep Shoulder to Overhead at 70/55kg

All RXD and Masters Athletes will perform the workout as written.

Scaling Option
AMRAP8
21-15-9
Power Cleans 40/30kg
Jumping Pullups
10 Shoulder to Overhead at 40/30kg
10 Shoulder to Overhead at 50/35kg
Max Rep Shoulder to Overhead at 60/40kg

Details

This workout requires the athlete to begin with 21 Thrusters.  Athletes must remain standing tall until the call of “GO” is given and they can commence the first set of thrusters. Once they have achieved all thrusters, they move to 21 Pullups.  This is a normal pullup where the arms must start from full extension and then the chin must get over the bar.  Kipping, butterfly or strict pullups are all valid.

After the athlete has completed all the thrusters and pullups, they move onto the shoulder to overhead component (S2OH).  They will complete 10 S2OH at the current weight, then add more weight on and complete 10 again at 60/45kg.  If that rep scheme is completed, athletes will also then add on more weight to reach 70/55kg and perform as many reps as possible until the 8 minute time cap is reached.


Scoring

This workout is a 8 minutes and will be scored as reps completed.  The thruster and pullup section is 90 reps. The first 2 S2OH sections are 10 points each with the reps (if any) achieved in the final S2OH section also added.

e.g. athlete 1 finishes all the thrusters and pullups, performs all the S2OH at 50/35kg and 60/45kg then gets 5 reps out at 70/55kg.  Their score will be 90+10+10+5=115.