Aus Day Mash Up 2023

EVENT 1A, B & C

In MM / FF partnerships:

Max Calories in 6 minutes
0:00 - 6:00
Males M1: Rower
M2: OH Hold
*you between each other can alternate at any time

Females: F1 Echo Bike
F2: Sandbag Hold
*you between each other can alternate at any time

6:00 - 12:00
Females F1: Rower
F2: OH Hold
*you between each other can alternate at any time

Males: F1 Echo Bike
M2: Sandbag Hold
*you between each other can alternate at any time

12:00 - 20:00
Max Snatch

Official Weights & Heights:

Sponsorship:

This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him.

Workout Flow:

At the call of Go! 

Standards:

*Rower / OH Hold - Athletes must have weight fully Extended overhead in fully extended standing position with one arm locked out above head.

*Echo Bike / Sandbag Hold - The athletes must have weight fully Extended and be holding the bag infront of their body.

*Snatch -A power or squat is permited. You can have as many attempts as you wish can change partners at any time. Beginners and Intermediate can use any bar they wish. RX male must use male bar female must use female bar. the rep will be creditted when weight is above head and stable.

EVENT 2 - Nasty Mash

Time Cap: 16 minutes

Official Weights & Heights

*Air Squats: Surprise on the day
Barbell: 60/40kg, 50/35kg, 40/30kg

Sponsorship:

This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him.

Workout Flow:

At the call of go! All 4 athletes will move onto the floor and begin their synchro squats. Once the required reps have been completed, 2 athletes (can be M/M, F/F, M/F partnerships) will move to the rig and begin working through their synchro bar muscle ups/pull-ups/inverted rows until the require amount of reps has been reached. Once the reps have been completed, the first M/F pairing will move to their barbells where they will perform 10 synchro power cleans followed by 10 synchro lateral burpees over bar. After they have completed the require reps, the second M/F pairing will then complete their 10 synchro power cleans and 10 synchro lateral burpees over bar. After the final burpee has been performed, all 4 athletes will move back to the synchro squats and work through for a total of 3 rounds or until 16 minutes has been reached. 

Standards:

* Synchro Squats - Athletes must be at the bottom of the squat (hips below knee crease) at the same time and then must be at extension at the same time. Athlete can get to extension and then wait for their team mates.

* Synchro Bar Muscle Ups - Athletes must begin with or pass through a hang below the bar with arms fully extended and feet off the ground. Both athletes must be fully locked out in the support position above the bar for the rep to be credited. Note: Pull-overs, rolls to support and glide kips are not permitted.  

* Synchro Pullups - Athletes must start each rep with arms fully extented and feet off the ground. Both athletes must have their chins clearly over the bar at the same time for the rep to be credited. 

* Synchro Inverted Row - Each bar will have a box that the athletes feet must be in. The rep begins with both athletes arms in a locked out position, pull up until chest is in contact with the bar (same time as partner) and then back to inverted locked out position. 

*Synchro Power Cleans - The barbells begin on the floor and must be cleaned to extension (hips and knees locked out) with the elbows in front of the bar. Both athletes must be at the end position at the same time for the rep to be credited.

*Synchro Lateral Burpees Over Bar - Athletes must be at the bottom of the burpee (chests touching the floor) at the same time and simultaneously jump with a 2 foot take off over the bar without contacting the bar or plates. Extension is not required over the bar. 

----------------------------------------------------------------------------------------------

Official Weights & Heights:

Dumbbell: 22.5/15kg RX
15/10kg Intermediate
10kg/6kg Beginner

Box height: 24/0inch (RX + Int) 20" (Beg) 

Sponsorship:

This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him.

Workout Flow:

This workout is all about working to your teams strengths. On a 24 minute running clock at the call of 3,2,1 go! The First male/female partnership will begin 3 rounds of the situp and wall-walk couplet The other male/female partnership will be waiting. Once Partnership 1 has finished the other Male/Female partnership will begin 3 rounds of the toes to bar and wall-walk/HSW couplet. Both pairings will need to finish their respective 3 rounds each. Once both pairs of partners have completed their 3 rounds, they will begin a synchronised 30m single arm OH DB lunge. Once this is complete, as a team, they will head outside the gym for 2 laps of the mystery running course. On return from the run, the team will again perform a 30m synchronised OH DB lunge. With whatever time the team then has remaining inside the 20 mins, in pairs, perform as many synchro box jump overs in remaining time swapping with any combination of partnerships as you like for the rest of the time.

Standards:

*Handstand Walks + Wall-Walks - Athletes must kick up with hands on the correct side of the line and not inside their section. 10m sections must be completed unbroken and rep is credited when both palms can be clearly seen over line. 
Wall-Walks - The rep of a wall-walk will begin with chest touching the ground. The individual may progress up the wall and can only move their hands once both feet are on the wall. Rep is credited when palms touch the base line at the back and fingers touch the starting line.

*Synchro Situps/OH - OH situps begin with partners laying on their back, legs straight and plate held in front of face with arms at full extension. Both partners must be at the top of the rep together with arms fully extended overhead in a smooth manner whilst sitting up and initiate the next rep. Situps must be done in a butterfly leg technique with the rep starting with partners touching their toes. They must both initiate the rep together, touch behind their head together on the ground and sit up and touch their toes for the rep to be credited.

*Synchro OH DB Lunge - Athletes start in fully extended standing position with one arm locked out above head. the athletes will lunge down with all athletes back knee touching the ground at the same time. Athletes can then stand back to extension and rep is completed when all athletes are back at their starting position.

*Synchro Toes to Bar/Knee Raises - Athletes Will jump to the bar and start from a full hang position. For both toes to bar and hang knee raises feet need to pass behind the bar to initiate a rep. Toes to bar reps are credited when both athletes make a simultaneous two-foot conatct with the bar. Athletes completing HKR will need to pull there knees up above their hips to be credited and then return feet behind the bar while in hanging position. 

*Synchro Box Jump - Athletes must be on top of the box at the same time, they may leave the ground at different times  at the same time and then must be at extension ontop of the box at the same time. Athlete can get to extension and then wait for their partner.

*Run Laps - there is alway a catch ;)