Pride Fitness Festival
About This Competition
Pairs Fitness Event to celebrate Sydney Gay and Lesbian Mardi Gras 2022
Workouts for all Fitness styles - check out the divisions for details
We have music, food truck but the best entertainment will be your company.
It’s Mardi Gras and what better way to celebrate by sharing the fun, fitness, and friendships with your loved ones. Share to your friend, partner, neighbour, or even your ex! Get involved, it will be a great way to kick off Mardi Gras season.
Updates shared on instagram and facebook event pages, search @crossfitplaysydney
DIVISION BREAKDOWN >>
** FITNESS FREAKS
For you Muscle Marys who know your way around a FF ;) (Fitness First or F45) - then here’s your chance to bench press and row/bike/run yourself to the top, or bottom, of the competition!
3 WORKOUTS :
1 -Speed - machine workout for time
2 -Strength - squat and press from the racks for load no Olympic lifts
3- HIIT - a function fitness workout (box jump, KBS, ball slam, sit up , push ups dumbbells )
Possible Movements required :
Cardio : Row, Bike, Run
Barbell : Back Squat , Bench Press , Shoulder Press, Deadlift
Plyo/ HIIT : Box Jump, Kettle bell Swing, Ball Slam, DB Press 15/10 kg and Goblet Squat 20/12.5kg [ G2OH],
Air squat, Push up , Sit up, jump lunges, NO BURPEES
** FUNCTIONAL DIVA’S :
3 workouts - not in order
1.Speed - machines workout for time
2. Strength- a Barbell complex for KG ; possible squat, press or pull for load , including power cleans , just lifts
3. Metcon - fun crossfit workout including a few movements and T2B
no more gymnastics to worry about
Possible Movements required :
Engine : Row, Bike, Run
Barbell for 5 reps UB : Front Squat, Push Press, Power Clean, Thruster - all at M 35 - 45 kg / F 25- 35kg,
Deadlift M 45 - 70 Kg/ F 35 - 50 kg
Metcon : Box Jump, Wall Balls , Kettle bell Swing, DB Snatch M 15-20kg / F 10-15kg,
Air squat, Push up , Sit up, jump lunges,
*** CROSSFIT KWEENS
3 crossfit workouts all including Gymnastics and Olympic weightlifting
Possible Movements required :
Engine : Row, Bike, Run
Barbell :
Squat Clean, Power Snatch, OHS - all at M 60kg / F40kg,
Power and Squat Clean, Front Squat M 70kg / F 50kg
Deadlift 100/70kg
Gymnastics may inc HSPU, HSW, C2B,
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| # | Athlete | Points |
|---|---|---|
| 1 | Delicioso | 7 |
| 2 | It’s complicated | 9 |
| 3 | In Chalk We Trust | 11 |
| 4 | Stiff Bickies | 12 |
| 5 | Chalk Dirty To Me | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Delicioso Bros | 5 |
| 2 | A SQUARED | 9 |
| 3 | DB Daddy’s | 12 |
| 4 | Wiggle Sisters | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Abs by pizza | 12 |
| 2 | Coogee-Cuties | 17 |
| 3 | The PREPtaculars | 17 |
| 4 | PlayBunnies | 26 |
| 5 | Two Butts to Nutt | 27 |
Workouts
For Time (12 min cap)
1000m Run
100/80 Cal Bike
*athletes can switch stations whenever they like (noting that the run course is 5 x 200m loops and athletes must complete the full 200m before changing over).
Both athletes do not have to be working at the same time, but the aim is to complete all metres and cals as quickly as possible so you'll probably want to!
Athletes must complete all three parts of the workout as fast as possible. Athletes must complete all reps of each part before moving to the next part. Score is total time for all three parts to be completed.
Part 1
21 - 15 - 9
Thrusters (50/35kg)
Pull-ups
Part 2
21 - 15 - 9
Clean and Jerk (50/35kg)
Toes to bar
Part 3
21 - 15 - 9
Snatch (50/35kg)
Handstand push-ups
*snatches and clean and jerks may be caught in a power or squat position
*kipping/butterfly pull-ups and handstand push-ups are allowed
In a 7 minute window, both athletes must find a heavy complex of:
1x deadlift
1x hang power clean
1x front squat
Once the 7 minutes has elapsed, athletes will have 1-minute rest before commencing workout 1B
After completing Event 1A - athletes will rest for 1 minute.
Athletes then will complete for time (4 minute cap):
50x front squats (40/30kg)
50x shoulder to overhead (40/30kg)
Athletes may share the reps as they wish. Athletes must complete all 50 front squats before they can move onto the 50 shoulder to overhead.
Shoulder to overhead can be a strict press, push press, push jerk, or split jerk.
12 Minute AMRAP:
20 double-dumbbell squats (20/10kg)
20 push ups
20 double-dumbbell shoulder-to-overhead (20/10kg)
20 ball slams
20 double-dumbbell thrusters (20/10kg)
20 abmat situps
*athletes can share reps as desired, with only one athlete working at a time
*score is total number of reps completed in 12 minutes
For time athletes must complete:
21-18-15-12-9-6-3
Power cleans (40/30kg)
Synchro burpees over bar (bar-facing)
Toes-to-bar
*flow: 21 power cleans, 21 burpees, 21 toes-to-bar, 18 power cleans, 18 burpees, 18 toes-to-bar... etc
*Athletes can share the power cleans and toes-to-bar reps as desired, with one athlete working and one athlete resting during these movements. Athletes must then both work at the same time for the synchronised burpees.
For Time (12 min cap)
1000m Run
100/80 Cal Bike
*athletes can switch stations whenever they like (noting that the run course is 5 x 200m loops and athletes must complete the full 200m before changing over).
Both athletes do not have to be working at the same time, but the aim is to complete all metres and cals as quickly as possible so you'll probably want to!
For time:
100 double unders
20 cleans (40/30kg)
90 double unders
18 cleans (50/35kg)
80 double unders
16 cleans (60/40kg)
70 double unders
14 cleans (70/50kg)
60 double unders
12 cleans (80/55kg)
50 double unders
10 cleans (90/60kg)
40 double unders
8 cleans (100/70kg)
*Athletes can share reps as desired.
*Cleans can be caught in either a squat or a power position
For Time (12 min cap)
1000m Run
100/80 Cal Bike
*athletes can switch stations whenever they like (noting that the run course is 5 x 200m loops and athletes must complete the full 200m before changing over).
Both athletes do not have to be working at the same time, but the aim is to complete all metres and cals as quickly as possible so you'll probably want to!
In a 10 minutes window, both athletes must find a heavy 5RM back squat.
The team's score is the combined total of each partner's heaviest set of 5 back squats.
There will be no rest between workouts 3A and 3B.
After completing event 3A, athletes will immediately commence workout 3B:
In 2 minutes complete max reps of deadball over the shoulder (20/10kg)
*One athlete working at a time while the other athlete rests, athletes may swap whenever they wish. Athletes may alternate reps if desired.
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Event Details
Closes: Feb 18, 2022
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