2023 AACFA Mixed Pairs Comp
About This Competition
Be a part of the AACFA online mixed sex pairs competition (1x female and 1x male)!
4 workouts as a mixed sex pair.
Competition opens - Friday 28 April 0600 AEST
Competition closes - Sunday 21 May 1800 AEST
The competition categories include:
- Beginners Pairs
- Intermediate Pairs
- Advanced Pairs
Equipment Required:
- Barbell (20/15kg)
- Weight plates (good variety)
- Dumbbells (22.5kg, 15kg, 12.5kg, 10kg)
- Wall ball (9kg/6kg)
- Wall ball target (10/9 foot)
- Skipping rope
- Rower
- Box (24/20 inch)
- Pull-up bar (with enough space to do bar muscle ups)
- Floor space (at least 12 metres in length)
Division Movements/Standards:
- Beginner
New to CrossFit, approximately less than one year of experience.
Expect to see: Rowing, Dumbbell movement variations 12.5/10kg, Hanging Knee Raises, Burpees, Box Step Ups, Single Skips, Running.
- Intermediate
Be able to complete the CrossFit Open, however may need to scale weight/gymnastic movements.
Expect to see: Rowing, Dumbbell Snatches 22.5/15kg, Toes to Bar, Wall Balls, Burpees, Box Step Ups/Jump Overs, Double Unders, Running, Bar Muscle Ups, Chest to Bar Pull Ups.
- Advanced
Be able to complete the CrossFit Open without scaling.
Expect to see: Rowing, Dumbbell Snatches 22.5/15kg, Toes to Bar, Wall Balls, Burpees, Box Jump Overs, Double Unders, Running, Bar Muscle Ups, Chest to Bar Pull Ups.
*All divisions require the ability to perform barbell movements such as clean and jerks and snatches, or variations of these movements. The weight for these are not specific to each division – it will be dependent on each athlete’s strength and ability.
Note
Please note that even though some of these movements may seem advanced for the division, as long as 1 person in your pair can do the movement you will be able to complete the workout.
AACFA highly recommends and encourages you to pick a partner with similar ability so you can choose a category suitable for both of your skill levels.
If you choose a division and find you are unable to do a movement once the workouts are released, you can scale the workout. You will choose scaled as the option when entering your score into Competition Corner. However, you will be placed below any other pairs in your division who completed the workout as written.
You cannot be in a lower division and choose to do the workout as written in a division above and expect to get extra points on the leaderboard, for example be in the beginners category and complete a workout written for the advanced category.
If you are unsure about what category to enter please email AACFA.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Beach Bums | 11 |
| 2 | Half Globo Gym Purple Cobras | 13 |
| 3 | Beauty and the Beast | 14 |
| 4 | Mouth Breathers | 17 |
| 5 | Just a bunch of Poms | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Deadlifts and Chill | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dirty talk and eat chalk | 15 |
| 2 | Maddy Munson | 17 |
| 3 | Danernie | 18 |
| 4 | Irwin Mill | 22 |
| 5 | MIKE•LIMA | 26 |
Workouts
Beginning on an 8 minute clock, complete the following:
900m row
5 shuttle runs
900m row
5 shuttle runs
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
900m row
5 shuttle runs
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
900m row
5 shuttle runs
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
900m row
5 shuttle runs
Time cap: 20 minutes
Part A
7 min AMRAP of:
12 synchronised wall balls
12 toes to bar* – whilst partner holds handstand against wall
*if you break the toes to bar, you must change out with your partner
Score is total amount of repetitions achieved in 7 minutes.
3 minutes rest prior to moving into part B.
Part B
At the 10 min mark, partner 1 has 1 minute to complete:
Max reps of either chest to bar pull ups or bar muscle ups
At the 11 min mark, partner 2 has 1 minute to complete:
Max reps of either chest to bar pull ups or bar muscle ups
Athletes may choose to alternate between these two movements within the 1 minute window.
Score is total amount of repetitions that the pair accumulates as a total.
For time:
Three 2 minute intervals, then one 3 minute interval of:
50 double Unders (shared anyway)
10 synchronised dumbbell snatches
In remaining time, max burpee box jump overs (rotate fashion)
1 minute rest between intervals.
Continue format until the below total repetitions is completed:
Advanced – 50 reps
Intermediate – 45 reps
Beginners – 40 reps
Score is time to complete all the burpee box jump overs or total amount of burpee box jump overs completed.
One athlete will complete Part A and one athlete will complete Part B.
On a running clock:
Part A
0:00-06:00
Snatch + Hang Snatch + Overhead Squat
Score is total amount of weight completed for the complex.
Part B
06:00-12:00
Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead
Score is combined total of each athlete’s heaviest, successful lift.
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Event Details
Closes: May 21, 2023
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