ELFIT 2018 Finals

3 rounds for time
20 double kb ohs
obstacle handstand walk 

*normal handstand walk for m45+ / f 40+ / f35+

weights:
M16+ / M35+: 24kg
F16+/ M40+ : 16kg
M45+/F35+ / F40+: 12kg

500m swim
1.8km run

For Time:

Station A:

20/15 Cal row (any of them)

20/15 Cal AB (any of them)

Station B:

40m farmers carry (abled)

40m slam ball delivery (adaptive)

Station C:

40m yoke carry (abled)

15m weight pull (adaptive)

For time

100 ohs 40kg
60 partner deadlifts 140kg
60 synchro t2b
20m hs walk to finish (athlete 1, then athlete2, then athlete3)

1 Min AMRAP

Bench Press

Each team member will perform as many reps as possible with a weight they choose 

Athlete Score: Total Weight x Total Reps
Team Score: Total Score for both team members 

for time

21-15-9
C2b Pull ups
12-9-6
C&J

*f35+/ f40+ do normal pull ups

weights:
M16+/M35+: 80kg
F16+/ M40+: 55kg
F35+/F40+/M45+:40kg

For time

1 rope climb
30 Ball Cleans 
40m yoke carry 

1 rope climb
30 Wall Balls
40m farmers carry 

1 rope climb
30 Ball Cleans 
40m sled rope pull

M18+/F18+/Boys/Girls
Total Weight:
Yoke: 135/95/95/75kg
Farmers Carry: 30/20/30/20kg (each hand)
Sled Pull: 60/40/40/25kg
Ball Cleans: 50/35/35/24lbs
Wall Balls: 24/16/16/10lbs

3 rounds for time
15 worm clean and jerk
20 synchro burpee over worm

weights:

Male Teams 95kg

Scaled Teams 85kg

1 RPM

Front Squat

Time Cap: 4 Minutes

for time
 60 ghd sit ups (one works, 2 rest)
12 MU (one works, 2 rest)
18 synchro c2b (2 work, one rests)
60cal aab
18 synchro c2b (2 work, one rests)
12 MU (one works, 2 rest)
60 ghd sit ups (one works, 2 rest)

for time
 60 ghd sit ups (one works, 2 rest)
12 Pull Ups (one works, 2 rest)
18 synchro bjo (2 work, one rests) 50cm
60cal aab
18 synchro bjo (2 work, one rests) 50cm
12 Pull Ups (one works, 2 rest)
60 ghd sit ups (one works, 2 rest)

10min AMRAP

Rowing for disabled 

Burpees over the row for abled 

2-2, 4-4,6-6,8-8,

Clean & Jerk 

Bike 

12-9-6-3

Males/ females 

wheel chair athletes kettkebell weight: 8kg /4kg (each hand )

Standing athlets total bar weight: 30kg

partner total bar weight: 50kg/25kg

1.8km run
150m swim
200m litter on beach
(will use 1 chip for each team. team has to arrive together.)

150m swim
1,8km run

1.8km run
150m swim
200m litter on beach
(will use 1 chip for each team. team has to arrive together.)

Running 

1KM Run 

Adaptive 300m / Partner 700m

Sandbag sprint
200m sandbag (70/45) carry
200m Sand sprint

FT Sandbag sprints
160m sandbag carry 45/30
160m sprint

 FT Sandbag sprints
160m sandbag carry 45/30
160m sprint

Amrap 

9 burpees over sandbag
15 double kb snatch
21 double kb squats
9 burpees over sandbag
15 double kb c&j
21 double kb squats

KB: 24/16kg

AMRAP
9 burpees over kb
15 single kb snatch*
21 kb squats*
9 burpees over kb
15 single kb c&j*
21 kb squats*

20/12

*M35+ 2x20kg double kbs

AMRAP
9 burpees over kb
15 kb snatch
21 kb squats
9 burpees over kb
15 kb c&j
21 kb squats
20/12+8

Athlete A Male
40m yoke carry 155kg
whole team = 20m worm lunges 30-35-30

Athlete B Female
40m sled rope pull 60kg
whole team = 20m worm lunges

Athlete C Male
40m yoke carry 155kg
40m sled rope pull 60kg
whole team = 40m worm lunges

Athlete A Male
40m yoke carry 135kg
whole team = 20m worm lunges 30-25-30

Athlete B Female
40m sled rope pull 40kg
whole team = 20m worm lunges

Athlete C Male
40m yoke carry 135kg
40m sled rope pull 40kg
whole team = 40m worm lunges

3 legless RC / 3 RC
30 def hspu (girls no def)
40m yoke carry (195/135kg total weight)
2 legless RC / 2 RC
20 def hspu (girls no def)
40m farmers carry (2xSand Bag at 45/30kg each)
1 legless RC / 1 RC
10 def hspu (girls no def)
40m sled rope pull (80/55 total weight)

F35+ M40+ F40+
3 Rope Climb
12 HSPU no def
40m yoke carry (155kg/95kg total weight)
2 Rope Climb
9 HSPU
40m farmers carry (2xSand Bag at 45/30kg each)
1 Rope Climb
6 HSPU
40m sled rope pull (60/40kg total weight)

M45+
1 rope climb
30 Ball Cleans (50 lbs)
40m yoke carry (115kg total weight)
1 rope climb
30 WB (16 lbs)
40m farmers carry (2xSand Bag at 30kg each)
1 rope climb
30 Ball Cleans (50 lbs)
40m sled rope pull (45kg total weight)

M35+
3 Leg less RC
30 def hspu
40m yoke carry (195kg total weight)
3 Leg less RC
20 def hspu
40m farmers carry (2xSand Bag at 45kg each)
1 Leg less RC
10 def hspu
40m sled rope pull (80kg total weight)

500m row (A)
1k AAB (B)
30 kb thruster 2x16kg ( C )
Athlete 1 Does A

Athlete 2 Does A+B
Athlete 3 Does A+B+C

So Much Sand

Partner A
21-15-9
hspu
sandbag clean 45kg
Partner B
45 pull ups
45 sandbag squat 45kg
Partner C
400m sandbag carry 45kg (10x40m)

Partner A
400m sandbag carry 30/15 kg (10x40m)

Partner B
45 Pull Ups
45 sandbag squat 30/15 kg

Partner C
21-15-9
WB 24/16lbs
sandbag clean 30/15 kg

4min each station to find 1RM
 athlete A: front squat
athlete B: STOH
Athlete C: Power Clean

4min each station to find 1RM
athlete A: back squat
athlete B: S2O
Athlete C: snatch

Clean Ladder

m45+ / f40+ / f35+

50-55-60-65-70-75-80-85

Elite f / m40+

70-77.5-85-92.5-100-105-110-115

Elite m / m35+

110-120-130-140-145-150-155-160

 3x
18 T2B
9 thruster 60/40
3x
12 box over 70/60
9 clean&jerk 60/40
3x
8 pistols
9 snatch 60/40

3 Rounds
18 GHD Situps
9 Thursters 60-40-35 /25
3 Rounds
12 box jump over 70-60/50
9 c&j 60-40-35 /25
3 Rounds
8 pistols
9 snatch 60-40-35 /25

2 Rounds
18 GHD Situps
9 Thursters 60-40-35 /25
2 Rounds
12 box jump over 70-60/50
9 c&j 60-40-35 /25
2 Rounds
8 pistols
9 snatch 60-40-35 /25

2x
18 Weighted sit ups (10/16/24/24 lbs)
9 thruster 35kg/25kg

2x
12 box jump over 60/50
9 clean & jerk

2x
16 air squats
9 snatch