Elite Fitness League (EFL) CQ Invitational & Same Sex Pairs Throwdown

Event 1 – Rocking the Boat

Complete as fast as possible:

2000m / 1600m Row

*On the minute every 2 minutes until the required distance is reached. Perform:

3 Sandbag Cleans
6 Burpees over the rower

Time Cap - 12minutes

Males: 150lbs Gorilla Health Sandbag

Females: 100lbs Gorilla Health Sandbag

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

Sponsorship:

This event is brought you by McMurtrie Engineers. McMurtrie Engineers are the largest locally owned and operated civil and structural engineering company in CQ. They are massive supporters of local sports and fitness, and we cannot thank them enough for their continued support.

Workout Flow:

At the call of Go! Athletes will be seated on their rower with their hands behind their back. They have the first 2 minutes to complete as many meters as possible. On the 2 minute marker they must perform 3 sandbag cleans and 6 burpees over the rower. Once those reps have been completed athletes have the remainder of the 2 minutes to accumulate more meters. Continue this format until the required amount of meters have been completed or the time cap is reached.

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

Standards

*Rowing – only one athlete rowing at a time. Can be split up however the athletes wish.

*Burpees over object – athletes will start standing, then to perform a burpee over the rower without touching the rower.

*The Sandbag Clean – athletes will be required to pick the sandbag clean it over the shoulder.

Event 2 - Pandemonium Assault 

Complete as fast as possible.

30-cal / 20-cal Assault Bike
30 / 20 Toes 2 Bar
15m Sandbag Lunge

30-cal / 20-cal Assault Bike
30 / 20 Toes 2 Bar
30 pistols

30-cal / 20-cal Assault Bike
30 / 20 Toes 2 Bar
45 Box Jump Overs

Time Cap: 17 minutes

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

Official Weights & Heights:

Sandbag 150lbs/100lbs
Box Jump: 24" / 20"

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

Sponsorship:

This event is brought you by Aligned Chiropractic. Aligned Chiropractic are massive supporters of local sport and fitness, and we cannot thank them enough for their continued support.

Workout Flow:

At the call of Go! Athletes will move to their assault bike and start completing the required calories, once required calories have been completed athletes move to the toes to bar. Once the Toes 2 Bar reps have been completed athletes may move to the next movement which in this case is the sandbag lunge. Continue this format until all reps have been completed. 

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

Standards

*Assault Bike – athletes must finish all calories before onto next station.

*Toes 2 Bar – athletes will jump onto the bar and start in the hanging position. You must start with feet behind bar and then perform the rep of the toes 2 bar with the toes touching the bar simultaneously. 

*Sandbag Lunge – athletes will start by cleaning the sandbag to their shoulders. Athletes will perform a walking lunge to the end of the lane where they will turn around and lunge back.

*Pistols – Athletes are to complete a one legged squat. Depth (hip crease below knee crease must be reached). Extension (whilst in control) is the top of the movement. Athletes may use their hand to hold the other leg. The other leg must not touch the ground whilst completing the rep. Only once the athlete has fully stood to extension with control can the other leg be put on the ground.

*Box Jump Over – athletes must jump over the box. you can jump forward or laterally however you may NOT jump over the box comlpetely, step up and over or use your hands on the box to assist with jumping over. 

Rnd 1
21 Thrusters 
???
15 Thrusters 
???
9 Thrusters 
???

Time Cap 3minutes

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

- Cut 1 (3 slowest athletes will not continue to round 2) -

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

Rnd 2
15 Thrusters 
???
12 Thrusters 
???
9 Thrusters 
???

Time Cap 3minutes

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

- Cut 2 (Again 3 slowest athletes will not continue to round 3)-

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

Rnd 3
12 Thrusters
???
9 Thrusters 
???
6 Thrusters 
???

Time Cap: 3 minutes per round

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

Official Weights:

Male:
Rnd 1: 21 @ 40kg - 15 @ 50kg - 9 @ 60kg
Rnd 2: 15 @ 50kg - 12 @ 60kg - 9 @ 70kg
Rnd 3: 12 @ 60kg -   9 @ 70kg - 6 @ 80kg

Female:
Rnd 1: 21 @ 30kg - 15 @ 35kg - 9 @ 40kg
Rnd 2: 15 @ 35kg - 12 @ 40kg - 9 @ 45kg
Rnd 3: 12 @ 40kg -   9 @ 45kg - 6 @ 50kg

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

Sponsorship:

This event is brought you by Cocobrew Rockhampton. Thank you for all your support. Cocobrew Rockhampton are massive supporters of local sport and fitness, and we cannot thank them enough for their continued support.

Workout Flow:

At the call of Go! Athletes will move to their bar and start completing the required reps, once required reps have been completed athletes will moveforward to their next station. Once required reps have been completed athletes may move forward to their next thruster bar where the weight has now increased, again once the required reps have been completed athletes may move forward to their next station. Continue this format until all reps have been completed. 

Athletes only have 3minutes to complete all the work. Each athletes time is recorded and after each round athletes are ranked fastest to slowest and the 3 slowest athletes will drop out. Rnd 2 and 3 follow this same format. 

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

Standards

*Thrusters - You guys know whats up. hit depth, get extension and you wont get NO Repped.

* ??? – 

Event 4 – The Drag effect

For Time:

Run 2 laps of our run track
100 Drag Rope Double unders
500m Swim

Time cap: 30 minutes

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

Official Weights & Heights:

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

Sponsorship:

This event is brought you by Appleton Studios. Thank you for all your support. Appleton studions are the best in the business and we cannot thank them enough for their continued support.

Workout Flow:

At the call of Go! Athletes will head out and start completing the required run distance. They must complete 2 laps of the designated run track. Once the required running distance has been completed, athletes enter the pool and start completing the required drag rope double under reps. Once the required reps have been completed athletes may embark on the swim portion of the event. Once required distance has been completed you are done. 

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

Standards

*Run – You know what to do!

*Drag Rope Double Unders – You know what to do!

*Swim – You know what to do!

- Event 5 a & b -
Muscle 4 Show & Lift 4 Dough

With a 12 minute running clock:

0 - 4min [Event 5a]
Complete as fast as possible. 
Male: 30 Ring Muscle Ups
Female: 20 Ring Muscle Ups

4 - 6min [Rest]

6 - 12min [Event 5b]
You have 6minutes to Find your 1RM
clean and jerk

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

Official Weights & Heights:

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

Sponsorship:

This event is brought to you by The Green Eat Rockhampton. Thank you for your continued support and keeping us all nourished during the event!

Workout Flow:

At the call of Go! Athletes will move to their rings and start completing the 30/20 ring muscle ups. If the required amount of ring muscle ups are achieved, the time will be your score. If 30/20 reps are not completed at the 4 minute marker, the amount completed will be your score and you will be in your designated 2 minute rest. At the 6 minute mark, you can now start performing reps to find the max clean & Jerk. 

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

Standards

*Ring Muscle ups – you guys know whats up, make sure you lock out at the top before starting the next rep.

*Clean & Jerk – the bar must have collars on before the lift is attempted. Ensure you full extension overhead for the rep to be counted. 

- Event 5 a & b -
Muscle 4 Show & Lift 4 Dough

With a 12 minute running clock:

0 - 4min [Event 5a]
Complete as fast as possible. 
Male: 30 Ring Muscle Ups
Female: 20 Ring Muscle Ups

4 - 6min [Rest]

6 - 12min [Event 5b]
You have 6minutes to Find your 1RM
clean and jerk

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

Official Weights & Heights:

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

Sponsorship:

This event is brought to you by The Green Eat Rockhampton. Thank you for your continued support and keeping us all nourished during the event!

Workout Flow:

At the call of Go! Athletes will move to their rings and start completing the 30/20 ring muscle ups. If the required amount of ring muscle ups are achieved, the time will be your score. If 30/20 reps are not completed at the 4 minute marker, the amount completed will be your score and you will be in your designated 2 minute rest. At the 6 minute mark, you can now start performing reps to find the max clean & Jerk. 

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

Standards

*Ring Muscle ups – you guys know whats up, make sure you lock out at the top before starting the next rep.

*Clean & Jerk – the bar must have collars on before the lift is attempted. Ensure you full extension overhead for the rep to be counted. 

Please refer to Event 5 a b c for all the details

Complete As Fast As Possible

15 Deadlifts
15 Strict HSPU / HSPU
15m HS Walk

12 Deadlifts
15 Strict HSPU / HSPU
30m HS Walk

9 Deadlifts
15 Strict HSPU / HSPU
45m HS Walk

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

Official Weights:

Deadlift

Male: 145kg 
Female: 95kg