ONE.SIX.EIGHT's Sydney Showdown 2024

Sponsored by The Lifting Zone, "Send It" is a workout in two parts (12min running clock).

Part A (time cap 7mins)

8 rounds for time with a partner

9 clean 
6 front squat
3 shoulder to overhead

Advanced M 70kg, F 50kg; Intermediate M 50kg, F 35kg

Flow of the workout: partner 1 completes a full round (9+6+3), then partner 2 completes a full round and so on; partners alternate only after completing a full round, repeating until the team has completed 8 rounds total (4 rounds each, alternating).

Movement standards: all components must comply with CrossFit Open movement standards; cleans can be power or squat, shoulder to overhead can be strict press/push press/push jerk/split jerk. 

Permitted personal equipment: knee sleeves, belt, wrist wraps, lifting shoes. Chalk will be provided. Lifting straps are not permitted.

Score: finish time, or reps completed if time capped

Teams who complete the workout before the 7min time cap can proceed directly into Part B, taking advantage of the 12min running clock across both parts. Teams who are time capped in Part A (7mins) will still have 5mins on the running clock to work through Part B.

See Send It (B. For max weight) for the prize on offer for the winners of this workout - this is a separate prize to overall competition podium winnings.

Sponsored by The Lifting Zone, "Send It" is a workout in two parts.

Part B (5+min, depending on finish time for part A. Part A+B: 12min running clock)

For max weight in the time remaining after part A:

1 clean + 3 front squat + 1 shoulder to overhead

Flow of the workout: teams can make as many or as few attempts as they would like within the time cap. There is no requirement for athletes to alternate between attempts, however each team member must complete at least one successful complex within the time cap to submit a valid score.

Teams who have completed Part A before the 7min cap can immediately move on to Part B and may have more than 5min to lift. Teams who are time capped in Part A will have the minimum 5min to lift before the 12min running clock ends.

Movement standards: all components must comply with CrossFit Open movement standards; clean can be power or squat, shoulder to overhead can be strict press/push press/push jerk/split jerk. Minimum acceptable increase between attempts is 2.5kg (1.25kg either side of the bar). Collars MUST be secured outside all plates in order for the attempt to count. 

Permitted personal equipment: knee sleeves, belt, wrist wraps, lifting shoes. Chalk will be provided. Lifting straps are not permitted.

Score: combined total of both team members' heaviest successful complex, in kilograms. Eg. Partner 1 completes the complex at 60kg, Partner 2 completes the complex at 80kg. Team's final score would be 140kg.

The overall winners for this workout across each division (Parts A+B combined ranked score, MM and FF winners in both Advanced and Intermediate divisions) will win prizes from The Lifting Zone valued at $2500, including:

*1x one-hour weightlifting training session with Sonny Webster at 168 Alexandria

*8-week customised training program written by Sonny Webster for your team

Start your engines, is an AMRAP 12, with your score being the total reps + calories completed by the time cap.

AMRAP 12

100/80 C2 ski erg calories

800m run

30 sandbag to shoulder

Max echo bike calories in remaining time 

Sandbag: Advanced M 150lb, F 100lb (M ~68kg, F ~45kg) ; Intermediate M 100lb, F 50lb (M ~45kg, F ~23kg)

Flow of the workout: both partners must run together, all other work is shared between team mates however they wish, with only one athlete working at a time. All reps of one movement must be completed before progressing to the next, in the order indicated above.

Movement standards: 

Run: athletes must start and finish run intervals behind the indicated lane marker, and must follow the run route as briefed.

Ski: judge to ensure the erg starts at 0 cals for the first athlete; athletes can complete as many or few calories as they wish before swapping, however the athlete completing the final cals must remain on the machine and holding the handles until the screen indicates 100/80 cals (i.e. no big pull and leaving the machine to coast in the remaining cals as you walk to/your partner starts on the next implement)

Sandbag: bag starts on the floor. Athletes can use any technique to move the bag from the floor to their shoulder. The rep is completed when the bag is clearly resting on the shoulder, with the free arm reaching out to the side and knees+hips fully extended. You must show control at the top. If completing multiple reps you do not need to alternate shoulders. The bag must touch/return to the floor in front of you between reps.

Bike: judge to ensure the bike starts at 0 cals for the first athlete; athletes can complete as many or few calories as they wish before swapping; you may sit or stand; score will be the total cals showing on screen at 12:00 (i.e. any cals ticked over after time do not count) 

Permitted personal equipment: knee sleeves, belt, wrist wraps. 

Score: total reps +  echo bike calories accumulated by the 12:00 cap

The overall winners for this workout across each division (MM and FF winners in both Advanced and Intermediate divisions) will win prizes from our sponsers.

Sponsored by Frog Grips, STICK IT, is an AMRAP 12, with your score being the total reps completed by the time cap.

AMRAP 12 - ADVANCED

12 single DB snatch +

12 single DB overhead lunge (athlete 1)

12 single DB snatch +

12 single DB overhead lunge (athlete 2)

4 bar muscle-up (shared)

AMRAP 12 - INTERMEDIATE

12 single DB snatch +

12 single DB front-rack lunge (athlete 1)

12 single DB snatch +

12 single DB front-rack lunge (athlete 2)

6 pull-ups (shared)

Dumbbell: All divisions M 22.5kg, F 15kg

Flow of the workout: athlete 1 completes 12 sgl DB snatch then 12 sgl DB OH lunges; athlete 2 then repeats the same DB movements. The team then progresses to the rig to complete the gymnastics reps as indicated above, which can be shared between teammates however they wish. Only one athlete may be working at any time throughout all parts of the workout. Both athletes must complete the DB movements, however there is no minimum gymnastics work requirement per athlete. After the gymnastics reps are completed the team returns to the dumbbell movements.

Movement standards: 

Dumbbell snatch: DB starts on the floor; per CrossFit Open standards, the athlete will move the DB from the floor directly to overhead in one continuous movement without stopping at the shoulder, the rep is completed when the DB is overhead in line with the body and with elbow+knees+hips extended. The free hand must not touch the body or be used to assist in any way. Athletes must control the DB to the floor - the judge has the authority to disallow any rep where the DB has been dropped or thrown unsafely. Both heads of the DB must make contact with the floor for touch and go reps (and will otherwise start from the floor if breaking up the set); athletes do not need to alternate hands each rep, reps may be completed as touch and go or breaking up the set.  

Dumbbell overhead lunge (Advanced division only): with the DB extended overhead (in line with body, elbow locked out), the athlete will step forward or backward into a lunge and lower their back knee to touch the floor, before stepping feet back together to stand with knees+hips extended and DB remaining overhead. Lunges must alternate legs every rep, whether completing the set unbroken or breaking up the reps. Athletes may choose to swap hands after any number of reps, however this is not required. 

Dumbbell front-rack lunge (Intermediate division only): with the DB in the front-rack on one shoulder (one head of dumbbell touching the shoulder), the athlete will step forward or backward into a lunge and lower their back knee to touch the floor, before stepping feet back together to stand with knees+hips extended. Lunges must alternate legs every rep, whether completing the set unbroken or breaking up the reps. Athletes may choose to swap shoulders after any number of reps, however this is not required. 

Bar muscle-up (Advanced division only): Per CrossFit Open standards, the bar muscle-up is a movement that begins/passes through a hang below the bar, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

Pull-up (Intermediate division only): the athlete must start each rep with arms fully extended and feet off the ground; any style of pull-up or grip is permitted (strict, kipping, butterfly); the rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Permitted personal equipment: CrossFit gymnastics grips, knee sleeves, belt, wrist wraps. Chalk will be provided. Soft blocks will be available for those who cannot reach the pull-up bar, however these will be at a height that still requires a jump/reach to the bar and not so high as to provide an unfair advantage.

Not permitted personal equipment: dowel-insert gymnastics grips, liquid chalk, tape on the pull-up bar, pull-up bands. 

Score: total reps completed by the 12:00 time cap. Any reps not completed at the buzzer - even if started before time - will not be counted.

The overall winners for this workout across each division (MM and FF winners in both Advanced and Intermediate divisions) will win a prize pack from Frog Grips, including:a pair of grips and a tape pack.