CaveFit Winter Games 2022

Event 2: Houston We have Lift Off! (12 min Window) 

3 x 3:00 AMRAP / 1:00 Rest between 

1)    2-4-6-8…. Ascending reps of shoulder to over head. 

2)    2-4-6-8…. Ascending reps of front squats.

3)    2-4-6-8…. Ascending reps of deadlifts.

Event 2 is our strength event, in this workout you will be working in same sex pairs. Male athletes will have 1 x 20kg BB + 2 x 20,15,10,5KG plates, Female athletes will have 1 x 15kg + 2 x 20,15,10,5 kg plates. In your pair’s you will decide a weight you are both able to perform shoulder to overhead, on 0:00 partner 1 will perform 2 reps, partner 2 will perform 4 reps, partner 1 will perform 6 reps continuing in this format until the 3 minutes is up. You will have 60’s to add load to your bar if you wish to do so before completing another 3 minutes of front squats in the same format. Athletes will get another 60’s window to add load if they wish to do so and complete a final 3 minute amrap of deadlifts. 

Your score will be weight X Reps. 

Event 3: Romeo and Dualiette (14 Min AMRAP) 

40 Dual DB Synchro Push press 2x17.5/12.5kg 

30 Synchro Sandbag reverse lunges 40/30kg 

20 Burpees as a team 

10 Synchro Dual DB devil press 2 x 17.5/12.5 

1 Half Block Run (1 M/F carrying sandbag) 

Event 3 is all about team work, as a 4 you have 14 minutes to accumulate as many reps as possible of the above movements. In this workout you will be working in M/F pairs, you must complete all reps of 40 before progressing to the next movements of 30 reps and so on. Not all athletes need to complete every movement, if you wish to change who is working you must retreat back to the line and tag partner in. Upon completion of the 10 synchro devil press all 4 athletes will complete a half block run with 1 male and 1 female athlete carrying their respective sandbags. When all 4 athletes return from the block run you can begin round 2. 

Score= Total Number of reps

Event 4: Scream if you want to go faster (15 min TC) 

12 Rounds for time YGIG (3 per person)

12 Barbell thrusters @30/20kg 

10/6 Cal echo 

8 BJO @24/20 inch 

Event 4: This is our sprint workout, how dark can you go? 

On 0:00 1 athlete will complete 12 barbell thrusters into 10/6 cal echo bike calories into 8 box jump overs. Once all three movements have been completed, the second athlete can begin their effort. Each athlete must complete 3 rounds in M/F/M/F order. 

On the barbell thrusters you must hit below 90 degrees and reach a full lockout overhead, males will hit 10 calories on the bike and females 6. For the Box jump overs you must take off on two feet and land on the box on two feet. 

1600m Run 

2km Row 

100 calorie echo Bike 

Event 1 is our endurance workout, On 0:00 all 4 athletes will set off on a 1600m run around the waterfront area. Following the run the team will complete a 2km row, the row can start when two athletes have returned from the run. When the remaining two athletes return they can substitute in accordingly. Upon completing the row all 4 team members will complete 100 Calories on the echo bike. These calories must be completed in M/F/M/F order. How you break up the work is down to your teams.