The Flat White Gauntlet
About This Competition
The Flat White Gauntlet - Brewed for the Brave
Event Details:
Same Sex Pairs Competition
Rx and Scaled Divisions
Prize Purse
Rx - 1st Place ($900), 2nd Place ($600), 3rd Place ($300) + prize packs for all podiums
Intermediate - Mixed-Prized Packs Varying in amount pending placing
All podium athletes will receive a prize bag proudly brought to you by our event sponsors and Flat White CrossFit
Advanced Division Movement Standards Guideline
TBA
Intermediate Division Movement Guidelines
TBA
Source: Competition Corner
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Workouts
For Time - 15:00 Cap
Adv:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (70/50kg)
30/24 Cal Echo Bike
Int:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (50/35kg)
26/20 Cal Echo Bike
Rookie:
5 Rounds for Time:
16 Synchro Shuttle Runs (1 rep = 7.5m)
16 Front Squats (40/25kg)
22/16 Cal Echo Bike
Part A - 6:00 to Establish 3RM Bench Each
Score = total combined weight from both partners
Tiebreak time = rounds and reps on part B of this workout
Part A - 6:00 to Establish 3RM Bench Each
Score = total combined weight from both partners
Tiebreak time = rounds and reps on part B of this workout
AMRAP8:
Adv:
50 Double Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (22.5/15kg)
Int:
50 Double Unders or 100 Single Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (20/12.5kg)
Rookie:
75 Single Unders + 12/9 Cal Ski
20 Synchro Hang DB Snatches (15/10kg)
*score = total rounds + reps
**NB: single unders = 50 reps
Advanced Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
6 Synchro Bar Muscle-Ups
10 Synchro Burpee Box Jump Overs (24/20'')
Max C&J in remaining time (80/55kg)*
Intermediate Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
10 Synchro Toes to Bar
10 Synchro Burpee Box Jump Overs (24/20'')
Max C&J in remaining time (60/40kg)*
Rookie Division:
2-2-2-3 minute intervals (rest 1:00 b/w sets)
10 Synchro Leg Raises (toes above hips)
10 Synchro Burpee Box Jump OR Step Overs (24/20'')
Max C&J in remaining time (40/25kg)*
*continue this format until time up or 50 C&Js completed
Score = time taken to complete or cap (12:00) + number of reps
[ALL DIVISIONS] - For Time (12 min cap):
Adv:
40m HSW
10 Rope Climbs (4.5m)
20m HSW
50 Chest to Bar Pull-Ups
20m HSW
10 Rope Climbs
40m HSW
Int:
12 Wall Walks
8 Rope Climbs (3.5m)
6 Wall Walks
50 Pull-Ups
6 Wall Walks
8 Rope Climbs
12 Wall Walks
Rookie:
12 Wall Walks (open scaled standard)
8 Lay to Stand Rope Climb
6 Wall Walks
50 Ring Rows
6 Wall Walks
8 Lay to Stand Rope Climb
12 Wall Walks
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Event Details
Closes: Sep 6, 2026
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