2021 Workouts.

The run will start from Lions Bay CrossFit. You will be briefed the morning of the run.

Only Rx Males will have their entire run weighted.

For Weight:

9 EMOM
1 Snatch

Weight increases each round.

Rx:
70/45kg
75/47kg
80/50kg
85/52kg
90/55kg
95/57kg
100/60kg
105/65kg
110/70kg

Intermediate:
40/25kg
45/30kg
50/32kg
55/35kg
60/37kg
65/40kg
70/45kg
75/50kg
80/55kg

Rx:
Handstand Push Ups:
Performed on a HSPU Mat.
Deadlifts Weight:
Males - 90kg, Females - 65kg.

Intermediate:
Handstand Push Ups:
Males - performed on Abmat, Females - Abmat + 5kg plate.
Deadlifts Weight:
Males - 70kg, Females - 55kg.

Score:
Time taken or reps remaining + 12:00.

Rx:
Sandbag Weight:
Males - 75kg, Females - 45kg
Wall Ball Weight:
Males - 10kg to 10ft, Females 7.5kg to 9ft
Kettlebell Weight:
Males - 24kg, Females - 16kg

Intermediate:
Sandbag Weight:
Males - 45kg, Females - 35kg
Wall Ball Weight:
Males - 7.5kg to 10ft, Females 5kg to 9ft
Kettlebell Weight:
Males - 16kg, Females - 12kg

Score:
Time taken or reps remaining + 16:00

TYPO IN THE IMAGE DISPLAYED!
Part A will have a 7:00 Time Cap. Part B will start at 8:00 and will continue till 15:00.

Rx:
Handstand Walk:
Has to be performed with 4m increments.

Intermediate:
Double Unders:
Scaled to 150 Single Unders.
Bar Muscle Ups:
Scaled to: Male - 30 Chest To Bar Pull Ups, Female - 30 Pull Ups
Handstand Walk:
Scaled to 20m. No minimum distance requirements.

Score:
A - Time taken or reps remaining at 07:00
B - Time taken or reps remaining at 15:00

Rx:
Cleans:
Power or Squat
Males - 60kg, Females - 45kg
Box Jump Overs:
Can clear or jump onto box, no extension required.
Males - 30”, Females - 24”

Intermediate:
Cleans:
Power or Squat
Males - 40kg, Females - 25kg
Box Jump Overs:
Can clear or jump onto box, no extension required.
Males - 24”, Females - 20”

Score:
Time taken or reps remaining + 15:00.

FOR TIME:
18-15
Thrusters
10-10
Bar Facing Burpees
12-9
Thrusters
8-8
Bar Faing Burpees
6-3
Thrusters
6-6
Bar Facing Burpees

Rx:
Bar 1 weight: 40kg / 30kg
Bar 2 weight: 55kg / 40kg
Bar 3 weight: 70kg / 50kg

Intermediate:
Bar 1 weight: 30kg / 20kg
Bar 2 weight: 40kg / 25kg
Bar 3 weight: 50kg / 30kg

The run will start from Lions Bay CrossFit. You will be briefed the morning of the run.

Only Rx Males will have their entire run weighted.

For Max Combined Weight:

Pair A:
9 EMOM
1 Snatch + 2 OHS
40/25kg
45/30kg
50/32kg
55/35kg
60/37kg
65/40kg
70/45kg
75/50kg
80/55kg

Pair B:
9 EMOM
1 Clean + 2 Front Squat
70/45kg
75/47kg
80/50kg
85/52kg
90/55kg
95/57kg
100/60kg
105/65kg
110/70kg

Row:
Each team member will have one go on the rower, for each set of rowing. That means, once you get off, there’s no getting back on until your team reaches the 72cal.

Deadlifts:
Males and females will each have their own bar. The sync will be a lockout at the top.
Male Weight - 80kg, Female Weight - 55kg

Handstand Push Ups:
Males and females will do HSPU side by side, with a sync lockout at the top of the rep.
Males will go off a HSPU mat, and females will have an abmat + 5kg plate.

Score:
Time taken or reps remaining + 16:00.

Sandbags:
Cleans are to be synced, Male/Female, at the top of each rep.
Male Weight - 45kg, Female Weight - 35kg

Wall Balls:
Reps are to be synced at the top, Male/Female.
Male Weight - 10kg to 10ft target, Female Weight - 5kg 10ft.

Kettlebells:
Swings are to be synced at the top of each swing.
Male weight - 24kg, Female weight - 12kg.

Score:
Time taken or reps remaining + 16:00

You go, I go format. Only 1 team member works at any given time. The order HAS TO REMAIN M1F1M2F2.

Handstand Walk:
Need to be done by 2m increments.

If any of the movements can’t be performed, a “Swop-Out” Penalty is allowed, where the athlete swopping out needs to perform 60 Single Unders.

Score:
Time taken or reps remaining at 15:00

The 2 Females will start at 0:00
Cleans (any) - 40kg
Box height - 20”

Score A:
Time taken or reps remaining + 10:00.

The 2 Males will start at 12:00
Cleans (any) - 60kg
Box height - 24”

Score B:
Time taken or reps remaining + 22:00.

FOR TIME:
21-18-15-12-9-6-3
Syncro Thrusters 40/25kg
10-10-10-10-10-10-10
Bar Facing Burpees