NZ Champs - Online Qualifier 2024 (CrossFit Licensed Event)

Elite/Intermediate/Masters 35-39/Masters 40-44)
For time:

3 Rounds:
20 Box Jump Overs (24/20)
15 Chest to Bar Pull Ups

directly into, 2 Rounds:
20 Box Jump Overs (24/20)
15 Handstand Push Ups

directly into, 1 Round:
20 Box Jump Overs (24/20)
15 Bar Muscle Ups

Time cap: 7 minutes

Masters 45+
For time:

3 Rounds:
20 Box Jump Overs (24/20)
15 Chin Over Bar Pull Ups

directly into, 2 Rounds:
20 Box Jump Overs (24/20)
15 Handstand Push Ups with 1 ab mat

directly into, 1 Round:
20 Box Jump Overs (24/20)
15 Chest to Bar Pull Ups

Time cap: 7 minutes

Scaled
For time:

3 Rounds:
20 Box Jump Overs (24/20)
15 Jumping Pull Ups

directly into, 2 Rounds:
20 Box Jump Overs (24/20)
5 Wall Walks

directly into, 1 Round:
20 Box Jump Overs (24/20)
15 Pull Ups

Time cap: 7 minutes

Movement Standards:

Box Jump Overs: Athletes must jump with two feet from the ground and land on the box. Stepping down is required, jumping down will result in a no rep. Both feet must touch the ground on the other side of the box to complete the rep. Scaled may step over the box if needed.

Chest-to-Bar Pull-Ups: The athlete must start from a full hang position. The chest must make contact with the bar below the collarbone.

Handstand Push-Ups: The athlete must start in a full handstand with heels against the wall. The head must touch the ground at the bottom of each rep. The rep is complete when the athlete returns to a full handstand with heels on the wall.

The inside of the box for the handstand push-up must
measure 101 cm wide and 61 cm deep.
The box must be on the same surface as the hands
(i.e., if using an elevated platform, the tape must be on
the platform, not on the floor beneath.)

Bar Muscle-Ups: The athlete must start from a full hang position. The athlete must pass over the bar to support on top of the bar with elbows locked out. Kipping is allowed, but feet may not pass above the bar.

Jumping Pull-Ups: The athlete starts from a standing position under the bar. The chin must clear the bar at the top of the jump. Athletes may use a box or plates to adjust the height as needed.

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.

Pull-Ups: The athlete must start from a full hang position. The chin must clear the bar at the top of each rep. Any kipping style is allowed. 

Wall Walks: Start lying face down with chest, thighs, and feet on the ground, hands in front of shoulders. Walk hands back and feet up the wall until both hands touch the 10-inch line simultaneously. Return to the starting position with chest, thighs, and feet on the ground. Rep is complete when you return to the starting position.

Workout Flow

In Workout 1, athletes will perform three consecutive parts with no rest between them. The workout starts with Part 1, where athletes complete 3 rounds of 20 box jump overs (24/20") followed by 15 chest-to-bar pull-ups. After finishing these rounds, they move directly into Part 2, consisting of 2 rounds of 20 box jump overs (24/20") and 15 handstand push-ups. Once these rounds are completed, athletes proceed to Part 3, which includes 1 round of 20 box jump overs (24/20") and 15 bar muscle-ups. The workout ends when all reps in Part 3 are completed.

Scoring

Athletes record their total time. Scaled and Masters 45+ divisions follow the same structure with adjusted rep schemes and movement modifications.

If a competitor does not finish before the time cap, athletes will be asked for total completed reps.

Elite/Intermediate/Masters 35-39, Masters 40-44, Masters 45+

20 min AMRAP:
44 Alternating Dumbbell Snatch (22.5/15kg)
33 Wall Ball (9/6kg, 10/9ft)
22 calorie Row
11 Lateral Burpee over Rower

Scaled

20 min AMRAP:
44 Alternating Dumbbell Snatch (15/10kg)
33 Wall Ball (6/3kg, 9ft)
22 calorie Row
11 Lateral Burpee over Rower

Movement Standards:

Alternating Dumbbell Snatch: The athlete must alternate arms for each rep. The dumbbell starts with both heads on the ground and is lifted overhead in one motion. At the top, the arm, hips, and knees must be fully extended with the dumbbell directly over the middle of the body. The free hand and arm may not assist by touching the body or the dumbbell.

Wall Ball: The athlete must start holding the ball in a standing position. Each rep starts with a full squat, where the hip crease is below the knee. The ball must be thrown to hit the specified target (10/9 ft) on the wall. The ball must make contact at or above the target line.

Row: The monitor must be set to zero calories at the start of each row. The athlete must row until the monitor reads the specified number of calories (22). Athletes can adjust the damper setting to their preference.

Lateral Burpee over Rower: Each rep starts with the athlete standing to one side of the rower. The athlete must perform a burpee, with the chest and thighs touching the ground. The athlete then jumps laterally over the rower to complete the rep. Both feet must leave the ground during the jump.

Workout Flow

In Workout 2, athletes will complete as many rounds as possible in 20 minutes of the following movements: 44 alternating dumbbell snatches (22.5/15kg), 33 wall balls (9/6kg, 10/9ft), 22 calories on the rower, and 11 lateral burpees over the rower. The goal is to complete as many rounds and repetitions as possible within the 20-minute time cap.

Scoring

Record the total number repetitions completed at the end of the workout.

Elite/Masters 35-39/Intermediate/Masters 40-44

On a 15:00 running clock:

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bar
10 Power Cleans (50/35kg)
5 Shoulder to Overhead (50/35kg)

(Workout 3a will run from 9:00-15:00)

Masters 45+

On a 15:00 running clock:

Complete as many rounds and reps as possible in 9 minutes of:
9 Toes to Bar
6 Power Cleans (40/30kg)
3 Shoulder to Overhead (40/30kg)

(Workout 3a will run from 9:00-15:00)

Scaled

On a 15:00 running clock:

Complete as many rounds and reps as possible in 9 minutes of:
9 Hanging Knee Raise
6 Power Cleans (35/25kg)
3 Shoulder to Overhead (35/25kg)

(Workout 3a will run from 9:00-15:00)

Movement Standards:

Toes to Bar: The athlete must start with their feet behind the vertical plane of the bar. Both feet must touch the bar simultaneously between the hands. 

Power Cleans: Start with the barbell on the ground. Lift the barbell to the shoulders in one motion, catching it in a partial squat. Stand up with elbows in front of the bar. Rep is complete when standing tall with bar on shoulders.

Shoulder to Overhead: Start with the barbell on the shoulders. Move the barbell from shoulders to overhead using any method (press, push press, push jerk, split jerk). Rep is complete when the bar is locked out overhead with the athlete standing tall.

Hanging Knee Raise: The athlete must start with their feet behind the vertical plane of the bar. Both knees must finish above the height of the hips for the rep to count. 

Workout Flow:

In Workout 3, athletes will start with a 9-minute AMRAP consisting of 15 toes to bar, 10 power cleans (50/35kg), and 5 shoulder to overhead (50/35kg). After completing as many rounds and reps as possible within 9 minutes, athletes will immediately move into Workout 3a. In Workout 3a, athletes have a 6-minute window to establish their 1-rep-max clean and jerk. The total time for both parts is 15 minutes, and must be completed on the same 15 minute running clock.

All divisions:

Following the completion of Workout 3, from 9:00-15:00 complete:

1 rep max Clean and Jerk

Time cap: 6 minutes

Movement Standards:

Clean and Jerk: The barbell must be lifted from the ground to the shoulders (clean) and then from the shoulders to overhead (jerk). Any style of clean (power, squat, or split) and jerk (push jerk, split jerk) is acceptable. The rep is complete when the bar is locked out overhead with the athlete standing tall.

The same barbell must be used for both 3 and 3a. The
athlete must load their own barbell and may not receive assistance.

Athletes must complete the full lift within the time cap.

Workout Flow:

After completing Workout 3, athletes will immediately move into Workout 3a. In Workout 3a, athletes have a 6-minute window to establish their 1-rep-max clean and jerk. The score is the heaviest successful weight lifted within the time cap. The total time for both parts is 15 minutes.