Cluster 3's - Wellington

Event 6 - "The Bucket Fountain"

FOR TIME

Buy in:
30/22 calorie Hurricane Bike
2 Seated Legless Rope Climbs

Then complete 175 Overhead Squats

Time cap: 10 minutes

*Team members will perform the buy-in "waterfall-style" with Athlete A needing to complete the bike and rope climbs before Athlete B can start. Once they complete their buy-in they may then help Athlete A with Overhead Squats, while Athlete C can begin their buy-in.

Once all three athletes have completed the buy-in everyone will work to complete the 175 Overhead Squats.

Elite: Barbell @ 60/40kg

Intermediate: 25/20 cal Hurricane Bike, 4 Rope Climbs, Barbell @ 50/35kg

Beginner: 18/14 cal Hurricane Bike, 10 Toes to Bar, Barbell @ 35/25kg

Event 4 - "Skux Deluxe"

FOR LOAD:

Athlete 1: 1RM Snatch
Athlete 2: 3RM Clean
Athlete 3: 5RM Deadlift

Time cap: 3 minutes per athlete / 9 minutes total

Each team member will have 3 minutes to find the maximum load for their respective lift. Any variation of Snatch or Clean is permitted. 3RM Clean and 5RM Deadlift must be touch & go reps. Bouncing the bar or allowing it to settle on the floor will result in a no rep for the entire lift.

Clips must be on the bar for the lift to count.

The non-working team members can assist with loading the barbell.

The barbell cannot go down in weight at any point.

Event 3 - "Stings Like a Bee"

FOR TIME:

50-40-30-20-10

Synchro Chest to Bar Pull-Ups
Synchro Alternating DB Hang Snatch

Time cap: 12 minutes

Elite: 3-person Synchro both movements, 30/22.5kg DB

Intermediate: 2-person Synchro for chin over bar pull-ups, 3-person synchro snatches with 22.5/15kg DB

Beginner: Shared reps on pull-ups, 3-person synchro snatches with 15/10kg DB

Event 1 - "The Gutbuster"

FOR TIME:

2000m Row
*While Athlete A is working on the Row, Athlete B is running one lap of the competition floor, and Athlete C is holding the barbell in Front Rack position.

-into-
100 Burpee Box Jump Overs
50 Shoulder to Overhead
25 Ring Muscle Ups

Time cap: 18 minutes

Elite: 24/20" Box, 70/50kg

Intermediate: 24/20" Box, 50/35kg, Bar Muscle Up

Beginner: 20" Box (Step Over), 40/25kg, Pull Up

Event 2 - "The Paekakariki Express"

FOR TIME:
(Relay Style)

8x 10m Shuttle Run (10m out + 10m back)
4x 10m Front Rack Dumbbell Lunge
2x 10m Handstand Walk

Time cap: 9 minutes

*NOTE: One rep of the shuttle run is out AND BACK, per the CrossFit Open/Quarterfinals standard.

Elite: 2x 22.5./15kg DBs, 10m Unbroken Sections

Each athlete will perform all 3 movements before the next team member can begin. Handstand walk lengths must be in 10m unbroken sections.

Intermediate: 2x 15/10kg DBs, HSW can be broken at the 5m mark

Each athlete will perform all shuttle runs before the next team member can begin. This format is repeated for lunges and handstand walks.

Beginner: 1x 15/10kg DB (goblet lunge), 8 Shuttle Runs in place of HSW

This division will perform Each athlete will perform all shuttle runs before the next team member can begin. This format is repeated for lunges and the second set of shuttles.

Event 5 - "The Windmill"

FOR TIME

5 Rounds each:

25/20 cal Row
75 Double Unders
*One team member must be holding a 20/15kg bumper plate overhead while the other two athletes are working.

Time cap: 15 minutes

NOTE: All athletes are working at the same time on different stations, rotate when everyone has completed their designated work.

Elite: As prescribed, 20/15kg Plate

Intermediate: 20/16 cal Row, 50 Double Unders, 20/15kg Plate

Beginner: 15/12 cal Row, 50 Single Unders, 15/10kg Plate