Festival of Strength - Fittest Gym in Tasmania, 14th September from 7:30am

The finals are held at the Festival of Strength. This takes place at the Royal Hobart Showgrounds on 14th September. Spectators welcome, $10 entry.

Affiliate Cup 2019 - Finals

Qualifying teams are:
CrossFit Agema
Buff Strength & Conditioning
GTT
CrossFit 42 South
CrossFit Colossus – Mornington

All teams can use 6 members for this round, as long as they participate in the first 2 WODS.  Team members that do not to WODS 1&2 cannot be used later on.  WODS 3 & 4 must have 2 males and 2 females used.

5 Teams will start WODS 1 & 2.  At the conclusion of WOD2, the last placed team will be dropped and scores will be reset.  After WOD 3 the fourth placed team will be dropped and scores will again be reset.  3 Teams will start the final team chipper WOD.  Note that there is a time bonus for starting on this WOD available from finishes in WOD 4.

Affiliate Cup 2019

Team wod one

6 rounds for time, alternate pairs each round.

15 minute cap

 50 Double Unders
10m synchro single arm KB OH lunges 24/16

 Both athletes to complete 50 double unders, no need to be synchronised. They will then pick up their respective KB’s and, holding them overhead, perform synchronised lunges for 10m (each meter section completed counts as 1 rep), making sure their knees are in contact with the ground at the same time. If one athlete completes the 10m lunge first, that athlete will need to continue taking steps until the second partner’s heel crosses the finish line

 

If a team is using all 6 members, they must each compete.  If team members do not participate in this event, they can not join in later. Odd number teams can swap out an athlete but each member must complete at least 2 rounds.  Minimum 2 male and 2 females for a team.

 

 Team wod two

AMRAP 15
5 Burpee CTB Pullups
5 Alternating KB Snatch 24/16kg (L+R=1)

 

Each team to rotate through each member in order, change over after each round complete.

 Teams must use the same members from WOD1. 

 

 

At the conclusion of the first two wods the 5th placed team will drop out of the comp.

 

 

WOD three  (2 Males + 2 Females)

Scores are reset and the remaining four teams to complete a relay of:

 

Grace
Isabel
Annie
Fran

 Teams using more than 4 members can sit out athletes that can join back in for the final workout.  Teams must nominate 1 member for each of the Girl workouts.  At least 2 males and 2 females must be used for this event.

 15 minute time cap. One partner at each station, only one bar per team and wods to be completed in order. High five on changeover..  Teams are responsible for changing weights on the bar.  Teams will only have a 20kg barbell and appropriate weights.

 

The team in last place drops out of the comp.  Only 3 teams remain and scores get reset.

 

WOD four (2 Male + 2 Female Requird)

The last three teams to complete will split into pairs (M/M, F/F or M/F).  Each pair will be assigned to one of the following workouts:

Workout 1: EMOM Squat Clean & Jerk, starting at 60/40kg, then proceeding with the following weight increases.  Each minute 5 reps are required. 

Minute 2 65/42.5kg
Minute 3 70/50kg
Minute 4 75/55kg
Minute 5 80/60kg
Minute 6 85/65kg
Minute 7 90/70kg
Minute 8 95/72.5kg
Minute 9 100kg/75kg.
Minute 10 105/80kg
Minute 11 110/82.5kg
Minute 12 115/90kg

Weights to increase by 10/7.5kg for every minute beyond minute 12.

 There is no synchro requirement on this.  Only the working athletes can change weights.

 

Workout 2: Death by Synchro Bar Muscle ups (increasing in 1’s).  Note, teams will be on opposite side of pullup rig.

 Score completed rounds.

 

Time Bonus for WOD 5

Each completed round is worth a 20-second time bonus in the final team chipper. Ie if team A complete 8 rounds of squat cleans and 9 rounds of bar muscle ups, they get 340 seconds time bonus in the chipper. If team B got 8 rounds of thrusters and 8 of pull ups they would get 320 seconds time bonus. This means team A would start the final chipper 20 seconds before team B.

 

 Final WOD chipper (whole team)

For Time:

100 Ring Dips
90 Abmat Situps
80 Deadlift 100/70kg
70 Toes to bar
60 Box Jump Overs 24/20” (1 box per team)
50m Sandbag Carry 65/45kg – note there are only 2 pairs of sandbags, the team to complete the box jump overs last drops out
40 Shoulder to overhead 60/40kg
30 Sandbag over shoulder 65/45kg
20 Bar Muscle Ups
10 Sandbag Thrusters 65/45kg

Teams will have 2 bars

Alternate reps as required, hi-5 changeover required between working athletes.  All 6 team members are allowed to assist with any part of this workout – providing they participated in WODS 1 & 2.

After the box jump overs are completed the 3rd placed team will drop out.  This drop out will be based on the completion of the box jump overs, not who gets to the sandbags faster.

Teams will have 2 barbells for this event.   The team that completes this event first, wins the title of “Fittest gym in Tasmania”.

Week 4 Workouts - Friday 2nd August 2019

Week 4 is brought to you by Again Faster

Workout 1 (Pairs)
Score: Time
Time cap: 10 Minutes
5 RFT of
10 Synchro Hang Power Cleans 60/40kg
5 Synchro Wall Climbs

Teams will select 2 members (any sex) to complete the above synchro tasks. Movement standards are:
Hang Power Clean: both athletes will start in the hang position and finish with the bar in the rack position.
Wall Climbs: both athletes will start with their chest on the ground and have their nose touching the wall at the same time.

Workout 2 (Pairs)
Time cap: 5 Minutes
Score: Combined weight
5 Min for the remaining two athletes to find a 1rm Snatch & C&J
Teams will assign 1 athlete to each movement and will have 2 barbells and weights each (1 x 20kg BB and 1 x 15kg BB).

Workout 3 (Same pairs as workout 2)
Score: Combined Weight moved
Time cap: 3 minutes each
Each athlete using 80% of their weight for workout 2 will need to accumulate as much load moved at that movement in 3 minutes. The clock will be left running from workout 2 and on the sixth minute the clean & jerk athlete will start. Each athlete will have 3 minutes to move as much load as possible. Once the 3 minutes are up (9th minute on the running clock) the snatch athlete will take their turn for 3 minutes of snatch for load moved. The score will be the combined load moved of both athletes.

Workout 4 (Southern Version)
Score: Time Taken or reps completed
Timecap: 15 minutes
Working through in any order, each team member must complete:
10m Sandbag Bearhug carry 65/45kg
5 Sandbag Over shoulder 65/45kg
10m Sandbag Bearhug carry 65/45kg
5 Sandbag Over Shoulder 65/45kg

Workout 4 (Northern Version)
Score: Time Taken or reps completed
Timecap: 15 minutes
Working through in any order, each team member must complete:
10m Farmers Carry 2x32/24kg
5 Thrusters 60/40kg
10m Farmers Carry 2x32/24kg
5 Power Cleans 60/40kg

WOD5
”Ricky WOD”

Splitting into 2 pairs, teams must allocate a pair to each of the following

First Part
3:45 of Ring Muscle ups (representative of Ricky’s 30 MUP for time score at CFR).

Second Part (will begin when the clock hits 4:00)
AMRAP 20 of:
50 Double Unders
40 Pullups
30 Toes to Bar
20 HSPU
10 Squat Snatch 50/35kg

Partners can alternate as required within their part of the workout. All the muscle ups will be completed prior to all teams starting the AMRAP

This is scored as 3 events, the muscle up section, the AMRAP section and an overall. On the overall score, each muscle up is awarded 10 points.

E.g. the 2 athletes perform 15 muscle ups in part 1 and then the second 2 athletes perform 1 round + 50 Double unders. This would be scored as:

Part 1 = 15x10=150
Part 2 = 50+40+30+20+10+50= 200
Part 3 = 150+200=350

Week 3 Workouts - Friday 26th July 2019

WEEK 3 IS BROUGHT TO YOU BY TASSIE SUPPS

Locations:
Northern Sectionals at Buff Fitness from 5pm
Southern Sectionals at CrossFit Colossus Mornington from 5pm

Workout 1 (M/M or F/F Pairs)
AMRAP10
Score: Rounds + reps completed

10 meter lunge carrying 2 x 24/16kg kettlebell’s (Farmers carry)
10 Box Jump Overs 30/24"

Teams must choose a male/male pair or female/female pair. Partners alternate each round with a hi-5 tag on changeover. There is a strict no-break policy on the lunging. If the weight touches the ground or the athlete releases the leading lunge leg (eg stagger steps) then they will need to complete the 10m lunge again.


Workout 2 (remaining pairs)
AMRAP10
10 Power Snatch 50/35kg
10 Overhead Sqaut 50/35kg

The remaining pair will complete the above AMRAP. This will be done combined. Pairs must complete as many rounds as they can and can break up the exercises as required. Eg athlete 1 can do 5 power snatch then athlete 2 can do 5. There is no requirement for hi-5 changeover on this.


Workout 3
Score: Time (or reps if time capped)
Time Cap: 15 Minutes

Teams are to complete the following:
300 Double Unders
200 Situps
100 Burpees
50 C2B Pullups

Swap as required . Whilst not working on the task, all remaining team members must each hold hold a 20/15kg plate overhead for reps to count. They will need to show the judge they are in position prior to the athlete commencing work on the judges call of “go”.

Workouts 4-5
Teams have 12 Minutes for all members to establish a 1rm Deadlift and 1rm Bench. Only a single barbell and set of weights will be allowed. Teams will be scored on both totals (deadlift and bench) as separate events.

Workout 6
Teams will choose either a male/male or female/female team to perform reps for load move on bench press @50% of the partner with the highest lift from workout 4-5. Time cap 4 minutes, bars will start unloaded. The 50% is taken from the lifters participating in this part.

Workout 7
The remaining male/male or female/female will perform reps for load moved on deadlift @50% of the partner with the highest lift from workout 4-5. Time cap 4 minutes, bars will start unloaded. The 50% is taken from the lifters participating in this part.

Week 2 Workouts - Friday 19th July

Week 2 is brought to you by True Protein.

Use the code AFFILIATECUP2019 to access 10% discount


Locations

Northern Sectionals: Rest week
Southern Sectionals: GTT from 5pm

Workouts 1-4

With a 12 minute running clock each team to accumulate max:

BikeErg Meters
Air runner meters
Rower meters

All stations to be manned at once. Every three minutes you must change stations and athletes must rotate through all stations in the above order. The station after the rower is a rest station for 3 minutes. Score is what the machine runs to after the call of time. Any “effort” applied to a machine after the call of change or time will result in the machine being reset to zero.

Each station is scored separately, along with the total distance as a separate score.

Workout 5 Pair (boys)

5 minutes to accumulate max alternating man makers 2x22.5kg DB. Man maker standards are:
1. Athlete Starts standing fully locked out with DB’s at each side (hang position)
2. Athlete moves to fully prone with chest on floor and performs a pushup between the DB’s
3. At the top of the pushup the athlete alternates DB rows to the chest (L+R=1)
4. Burpee to thruster (can squat clean)
5. DB’s fully locked out overhead

 Workout 6 Pair (girls)

5 minutes to accumulate max sled push, alternate every 10m. Sleds will have 80kg of weight added. In alternating athletes the sled handles need to be moved from one end to the other of the sled. The sled will not be allowed to be turned 180 degrees.

Workout 7

For Time, each team members to complete the following: Time Cap 20 Minutes.

20 Burpee Box Jump Overs 18”
20 Alternating Box Step Ups with 2x22.5/15kg dumbells (L+R=2)
20 Alternating DB Snatch 22.5/15kg (L+R=2)
20m Single Arm OH DB Lunge 22.5/15kg

Athlete 1 will complete the whole workout prior to a hi-5 tag and then athlete 2 to start, etc.

 

 

 

Week 1 Workouts - Friday 12th July 2019

Week 1 - Brought to you by Bulk Nutrients

Locations

Northern Sectionals: CrossFit Levitate from 5pm
Southern Sectionals: CrossFit 42 South from 5pm

Workout

Workout 1 (All team)
Time cap 10 Minutes
Score: Weight Moved
Back Squat for load moved

Each team will have 1 barbell. Each team member will nominate their own weight. Teams must cycle through their members in the order listed and each member must at least add 1 rep per turn and in total. Squat weights cannot be changed mid workout and will be nominated to the judge just prior to commencing. Weight will be taken from racks and collars must be used. Each squat must meet normal movement standards.

Workout 2 (Male+Female Pairs)
AMRAP8
Score: Reps Completed
Max reps Synchro Shoulder to Overhead at 60/40kg

Every break each partner needs to do 10/8 calories on the assault bike prior to continuing. Teams have only 1 assault bike each. The calorie count must be reset between each member and prior to starting.

Workout 3 (Remaining Male+Female Pair)
AMRAP 8
Score: Reps Completed
Synchro Pullups

Every Break partners must complete 10 Synchronised burpees to target (pullup rig target) prior to continuing.

Workout 4 & 5 (All Team)

Each Pair (boys are a pair and girls are a pair) complete

4 Rounds
150m Row
12 Deadlift 60/40kg
9 Power Cleans 60/40kg
6 Front Squat 60/40kg

Swap as required during the 4 rounds. There is no requirement to split the workout evenly between team members.

Once the first pair have completed the 4 rounds, the second pair will complete the same.

Each team will have 2 barbells (1 x 20kg Barbell at 60kg and 1 x 15kg barbell at 40kg). Hi-5 tag will be required from the last working partner in the first group to the first working partner in the second group.

Along with the above being scored for time, each team will have an assault bike where the pair not working on the barbell will need to accumulate as many meters in a 15 minute time cap as possible. If the second pair on the barbell workout finish, they will NOT be available to help on the assault bike.

This is scored as 2 separate workouts. Workout 4 will be time taken when the second pair finishes their 4 rounds (so 8 rounds overall per team), workout 5 will be the meters gained on the assault bikes at the end of the 15 minutes.