About This Competition
Welcome to the Flourish Cup.
Teams of four (MMFF)
RX and Intermediate Divisions
This is a celebration of the 4th year of new ownership. CrossFit Flourish aims to include and encourage everyone at all levels of fitness. We strive to help our members achieve their goals and to Flourish within their communities. We now extend that to the wider CrossFit community.
Standards per division would include but may not be limited to:
| RX | INTERMEDIATE |
| RUN/BIKE/ROW | RUN/BIKE/ROW |
| DB 22.5/15 | DB 15/10 |
| WALLBALL 20/14 (10/9) | WALLBALL 14/12 (10/9) |
| HSPU | PIKE P/UPS |
| C2B | PULL UP/RING ROWS |
| T2B | HANGING KNEE RAISES |
| BOX JUMP 24/20 | BOX STEP UP 24/20 |
| DOUBLE UNDERS | SINGLE UNDERS |
| DEADLIFT 100/70 | DEADLIFT 70/50 |
| THRUSTER 60/40 | THRUSTER 40/30 |
| F/SQUAT 60/40 | F/SQUAT 40/30 |
| CLEAN 60/40 | CLEAN 40/30 |
| SNATCH 60/40 | SNATCH 40/30 |
| WALL WALKS | WALL WALKS SCALED |
Policies and Procedures:
Due to the organisation and nature of this event all ticket purchases will be non refundable.
If due to unforseen circumstances the competition is cancelled, a full refund will be issued.
In the event that a member of a team needs to pull out, substitutes will be permitted. The organisers must be advised of any changes by email no later than 16th of June.
In the event that a team needs to forfeit their registration a replacement team may then be substituted if they compete in the same division.
Any allowable changes to teams and or members will be at the discretion of the organisers.
Workouts will be released in the weeks prior to the event.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | 6PBC | 5 |
| 2 | The Quad of Quads | 11 |
| 3 | Cirque de Sore Legs | 12 |
| 4 | 4PBC | 15 |
| 5 | Boom Boxes | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team Build Ups | 5 |
| 2 | PHIITKID THE LABEL | 9 |
| 3 | Just Cross not Fit | 10 |
Workouts
FF/MM Pairs Working Together - 35 min Time Cap
Entire Team will start at the end of the comp floor on the Start/Finish Line.
Workout is a chipper. All reps are split between partners. Same gender pairs will work through all reps of a movement before moving to the next.(with one resting and one working) The second pair cannot overtake the first pair.
Pairs must follow the workout order and cannot overtake each other. Only one member from each pair can be working at one time and the pairs must stay in the same partnership throughout the workout.
On the call of 3,2,1 GO! The first pair will run to the Wall Balls and start the workout. Once all reps are complete they can move to the rower. This will allow the second pair to run from the start line to commence their workout.
Once the first pair have completed the final rep of the workout they must cross the finish line. Once the second pair have completed all reps they must cross the finish line. The final time will be taken when both pairs have completed the workout and have all crossed the finish line.
In the event of a time cap, the total reps completed will be recorded. A tie break time will be recorded when the first pair cross the finish line.
| RX | Scaled |
| FF Pair | FF Pair |
| 250 Wall Balls 14lb - 9 foot target | 200 Wall Balls 10lb(4kg) - 9 foot target |
| 150 Calorie Row | 120 Calorie Row |
| 100 Box Jumps 20 inch | 100 Box Step Ups 20 inch |
| 50 Alt Single Arm DB Devils Press 15kg | 50 Alt Single Arm DB Devils Press 10kg |
| MM Pair | MM Pair |
| 250 Wall Balls 20lb - 10 foot target | 200 Wall Balls 14lb - 10 foot target |
| 200 Calorie Row | 150 Calorie Row |
| 100 Box Jumps 24 inch | 100 Box Step Ups 24 inch |
| 50 Alt Single Arm DB Devils Press 22.5kg | 50 Alt Single Arm DB Devils Press 15kg |
*Workout details are correct at time of Publishing but organisers have the right to alter if needed
Flourish Cup 2024 Workout #2
MF pairs working together - 20 min time cap
3 rounds for time each pair
| RX | Scaled |
| 30 Synchronised Deadlifts 100kg/70kg | 30 Synchronised Deadlifts 70kg/50kg |
| 30 Synchronised Lateral Burpees Over Bar-Jump Over | 30 Synchronised Lateral Burpees Over Bar-Step Over |
| 30 Synchronised Toes to Bar | 30 Synchronised Knee Raises |
| NON WORKING HOLD = KB Farmers Hold 24/16kg(each hand) | NON WORKING HOLD = KB Farmers Hold 16/12kg(each hand) |
MF pair 1 will start on the 30 Synchronised Deadlifts
MF pair 2 will perform the hold.
Once MF pair 1 complete the Deadlift reps they will take over the hold and MF Pair 2 will complete their set of 30 Deadlifts
After both sets of Deadlifts have been completed the team will move to the 30 Synchronised Lateral Burpees Over Bar in the same fashion. MF Pair 1 will complete the 30 Synchronised Lateral Burpees Over Bar and MF Pair 2 return to the hold. Both teams will complete the Lateral Burpees Over Bar and then move on to the 30 Synchronised Toes to Bar(RX) or Knee Raises(Scaled)
Workout will continue with MF Pairs taking turns completing reps until both MF Teams have completed three rounds each.
Reps can only be accumulated while the non-working pair is in the hold position. If they break the hold, the working pair must stop and reps can only start again once the non working pair resume the hold position. Workout is complete when both teams have completed all three rounds. Any leftover reps will be added to the final score as a time penalty.
Tiebreaker will be taken at end of 1st and 2nd rounds
*Workout details are correct at time of Publishing but organisers have the right to alter if needed
Burpees changed to Lateral Burpees Over Bar - space requirement
Hold - changed to KB farmers hold
MF Pair - 8 minute time Cap
Freestyle Fran
45 Reps of each for time:
Thruster 43kg/30kg
Pull Up
| RX | SCALED |
| Thrusters 43kg/30kg | Thrusters 30kg/20kg |
| Pull ups | Ring Rows |
Same repetitions as Fran, however you get to partition the reps anyway you see fit.
Each rep must be synchronised with your partner.
(If complete reps before time cap rest till 8:00, In the event of being time capped any remaining reps will be added to the total time as 1 sec per rep missed)
*Workout details are correct at time of Publishing but organisers have the right to alter if needed
Part B
MF Pair - 8 minute time Cap
8 minutes to establish a 1 rep max Thruster
Workout Flow
0-8:00 MF Pair 1 - Freestyle Fran
(If complete reps before time cap rest till 8:00, In the event of being time capped any remaining reps will be added to the total time as 1 sec per rep missed)
8:00-16:00 MF Pair 1 Establish 1 rep max Thruster
MF Pair 2 - Freestyle Fran
(If complete reps before time cap rest till 8:00, In the event of being time capped any remaining reps will be added to the total time as 1 sec per rep missed)
16:00-24:00 MF Pair 2 Establish 1 rep max Thruster
*Workout details are correct at time of Publishing but organisers have the right to alter if needed
Media
Community
Event Details
Closes: Aug 16, 2024
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