About This Competition
The Elite Fitness League’s mission is to provide high quality CrossFit competitions for Athletes in the wider CQ area in a supportive and community focused environment.
Established in 2014, the Elite Fitness League was born from the desire to provide regional CrossFitters an opportunity to experience that ‘game day’ feeling year round. While each affiliate has roaring talent within their walls, we believe that testing yourself against the unfamiliar is the key to securing the competitive edge that will see more athletes at CrossFit sanctioned events both in Australia and internationally.
On 10 July 2021, the Elite Fitness League is hosting the CQ TEAM CUP!
Atheltes can register as a team of four, with two males and two females in the following divisions:
- Open Scaled Division [Beginners to intermediate]
- Open RX Division [Intermediate to Advanced]
- Masters & Teens [Scaled & RX Divisions]
Check out our FAQs below, and follow the Facebook event for the latest and ongoing communication leading up to the event.
Frequently Asked Questions
What are the movement standards for teams?
Please use 2021 CrossFit Open as a guide for movement standards for the event (both RX and scaled divisions).
Refunds & Athlete Changes
In the event an athlete is unable to compete, you may sub in other athletes however we must be notified via email prior to the event competitions@crossfitcq.com.au.
New team members will need to complete a waiver on the day before competing.
The Elite Fitness League will only be offering refunds as per the QLD Government COVID Safe Event Checklist. Contact us at competitions@crossfitcq.com.au if you become unwell or show any signs of COVID-19.
COVID-19
The event organisers will be following the QLD Governments industry COVID Safe Event Checklist and guidelines.
Participants and spectators will be capped at 500 people.
More information will be released prior to the event. Please do not hesitate to email us at competitions@crossfitcq.com.au should you require any information beforehand.
Cashless Event
Due to COVID Safe requirements, we would prefer athletes and spectators to avoid using cash where possible.
You will be required to bring a debit or credit card with a chip-reader for contactless payWave transactions.
Will the workouts be released prior to the event?
Yes all workouts will be released at least one week prior to the event.
Where is event located?
The event is held at CrossFit CQ in Rockhampton:
5/49 Archer Street
Rockhampton City QLD 4700
CrossFit CQ is located within the Kent & Archer Health and Wellness complex.
Will there be food and drink available to purchase?
The sure will!
The Green Eat café next door will be open all weekend selling coffee, healthy food and snacks as well as protein smoothies, juices and cold drinks.
There will also be water and Fit Aids available for purchase from the CFCQ reception.
Parking
There is street parking available surrounding the venue. We ask that you try to buddy up and carpool as best you can, and avoid parking in any surrounding businesses or residences.
What should we bring with us?
There will be an area in the complex car park for athletes to set up for the weekend. You are welcome to bring whatever you will need to compete and enjoy:
Your team mates and spectators!
Tent / Gazebo
Chairs
Water / food / snacks
Workout gear
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The Mckessar's plus one | 10 |
| 2 | Young and Breathless | 13 |
| 3 | CF4720 Masters | 17 |
| 4 | Ariston Blue | 24 |
| 5 | 4getaboutit | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | TBA | 11 |
| 2 | More pains no gains | 12 |
| 3 | Life begins at 5.30am | 19 |
| 4 | Crossfit CQ | 24 |
| 5 | Grunt & Grumpy joins Runt & Stumpy | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | Win or booze | 14 |
| 2 | Tba | 23 |
| 3 | The moistys and the besties | 24 |
| 4 | Late-comers | 25 |
| 5 | Gladdy Gang | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | Pistol Over You | 20 |
| 2 | Scale n Bail | 28 |
| 3 | Tradies get the ladies | 37 |
| 4 | Gorilla Nuts | 37 |
| 5 | The Big Moist Rigs | 45 |
Workouts
Event 1 – Stay Afloat
PART B (MALE SCORE)
| RX | SCALED |
|
In MM / FF partnerships For Time Males: 3,000M Row *Catch: The other male and female partner |
In MM / FF partnerships For Time Males: 2,500M Row *Catch: The other male and female partner |
Official Weights:
RX / RX (M&T)
Male: 150lbs
Female: 100lbs
Scaled / Scaled (M&T)
Male: 100lbs
Female: 60lbs
Sponsorship:
This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him!
Workout Flow:
At the call of 3, 2, 1, Go. athletes can move to their respective pieces of equipment.
Each lane will have 2 rowers and a male sandbag/deadball and a female snadbag/deadball. Once the respective sandbag/deadballs have been stood to extension athletes can start rowing.
The sandbag/deadball must be stood to extension for the male/feamle partnership to be able to accumulate meters. For example, if the females sandbag drops the female on the rower must stop rowing (males can still be going as long as their bag/ball is up)
You can change partners on the rowers as many times as you wish. Your time will be when both partnerships finish their required distance.
Your tiebraker time will be the farster of the 2 partnerships.
Standards:
*Sandbag/deadball - stand it to extension while holding it infront of your body. YOU MAY NOT, rest ball on your knees or shoulders.
Event 1 – Stay Afloat
PART B (FEMALE SCORE)
| RX | SCALED |
|
In MM / FF partnerships For Time Males: 3,000M Row *Catch: The other male and female partner |
In MM / FF partnerships For Time Males: 2,500M Row *Catch: The other male and female partner |
Official Weights:
RX / RX (M&T)
Male: 150lbs
Female: 100lbs
Scaled / Scaled (M&T)
Male: 100lbs
Female: 60lbs
Sponsorship:
This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him!
Workout Flow:
At the call of 3, 2, 1, Go. athletes can move to their respective pieces of equipment.
Each lane will have 2 rowers and a male sandbag/deadball and a female snadbag/deadball. Once the respective sandbag/deadballs have been stood to extension athletes can start rowing.
The sandbag/deadball must be stood to extension for the male/feamle partnership to be able to accumulate meters. For example, if the females sandbag drops the female on the rower must stop rowing (males can still be going as long as their bag/ball is up)
You can change partners on the rowers as many times as you wish. Your time will be when both partnerships finish their required distance.
Your tiebraker time will be the farster of the 2 partnerships.
Standards:
*Sandbag/deadball - stand it to extension while holding it infront of your body. YOU MAY NOT, rest ball on your knees or shoulders.
Event 2 – The Partner Clean Up
|
RX / RX (Masters & Teens) |
Scaled / Scaled (Masters &Teens) |
|
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump over - Straight into - Max Clean and Jerk - Straight into - Max Clean and Jerk |
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump/step over - Straight into - Max Clean - Straight into - Max Clean |
Official Height and Weights:
Box Jump (the same for RX and Scaled)
Male: 24" / Female 20"
OH Lunge
RX
Male: 22.5kg
Female: 15kg
RX (Masters & Teens)
Male: 15kg
Female: 10kg
Scaled
Male: 15kg
Female: 10kg
Scaled (Masters & Teens)
Male: 10kg
Female: 6kg
Workout Flow:
At the call of 3, 2, 1, go, athletes can move to their respective boxes.
Athletes can start to perform the box jumps/step ups (scaled only). Once the respective reps have been completed you move to the push ups and continue this way until you finish the syncro lunges, then tag your partners and its their turn.
Continue like this until the time expires. Once the time expires males move straight to their bar and start performing lifts.
At the end of the 6 minutes the females tag in and register their heaviest lifts.
Standards:
*Syncro Box Jump overs - Athletes must NOT get ahead of each other. You do NOT have to be jumping or landing in syncronisation. You just must be one the same rep as your partner. (Scaled) may step up and over.
*EFL Standard Push Ups - The EFL standard push up will have 3 plates, one for each hand and one for feet. Their will be an abmat which athletes chest will need to touch for the rep to count. So the rep will start at full extension athletes must lower hit their chest onto the abmat (and must have no other parts of their body on the ground) and then press back to extension where the rep will be counted.
*EFL Hand Release Push Up - the rep will start at full extension athletes must lower hit their chest onto the ground (Whilst chest is on the ground athletes must raise their hands of the ground and then back down) and then press back to extension where the rep will be counted. These will be the same standard that we have seen in past CF Games open's.
*Synchro Overhead DB Lunges - Athletes start standing facing each other with the Dumbbell in the OH position. Athletes must be at the bottom of the lunge together and then the top for the rep to be completed.The DB Must stay over head and can NOT be rested on shoulder or head.
Event 2 – The Partner Clean Up
|
RX / RX (Masters & Teens) |
Scaled / Scaled (Masters &Teens) |
|
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump over - Straight into - Max Clean and Jerk - Straight into - Max Clean and Jerk |
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump/step over - Straight into - Max Clean - Straight into - Max Clean |
Official Height and Weights:
Box Jump (the same for RX and Scaled)
Male: 24" / Female 20"
OH Lunge
RX
Male: 22.5kg
Female: 15kg
RX (Masters & Teens)
Male: 15kg
Female: 10kg
Scaled
Male: 15kg
Female: 10kg
Scaled (Masters & Teens)
Male: 10kg
Female: 6kg
Workout Flow:
At the call of 3, 2, 1, go, athletes can move to their respective boxes.
Athletes can start to perform the box jumps/step ups (scaled only). Once the respective reps have been completed you move to the push ups and continue this way until you finish the syncro lunges, then tag your partners and its their turn.
Continue like this until the time expires. Once the time expires males move straight to their bar and start performing lifts.
At the end of the 6 minutes the females tag in and register their heaviest lifts.
Standards:
*Syncro Box Jump overs - Athletes must NOT get ahead of each other. You do NOT have to be jumping or landing in syncronisation. You just must be one the same rep as your partner. (Scaled) may step up and over.
*EFL Standard Push Ups - The EFL standard push up will have 3 plates, one for each hand and one for feet. Their will be an abmat which athletes chest will need to touch for the rep to count. So the rep will start at full extension athletes must lower hit their chest onto the abmat (and must have no other parts of their body on the ground) and then press back to extension where the rep will be counted.
*EFL Hand Release Push Up - the rep will start at full extension athletes must lower hit their chest onto the ground (Whilst chest is on the ground athletes must raise their hands of the ground and then back down) and then press back to extension where the rep will be counted. These will be the same standard that we have seen in past CF Games open's.
*Synchro Overhead DB Lunges - Athletes start standing facing each other with the Dumbbell in the OH position. Athletes must be at the bottom of the lunge together and then the top for the rep to be completed.The DB Must stay over head and can NOT be rested on shoulder or head.
Event 2 – The Partner Clean Up
|
RX / RX (Masters & Teens) |
Scaled / Scaled (Masters &Teens) |
|
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump over - Straight into - Max Clean and Jerk - Straight into - Max Clean and Jerk |
In MF / FM Partnerships Round for round with your partner. PART A: In 9 minutes complete as many rounds as possible of: 9 Syncro box jump/step over - Straight into - Max Clean - Straight into - Max Clean |
Official Height and Weights:
Box Jump (the same for RX and Scaled)
Male: 24" / Female 20"
OH Lunge
RX
Male: 22.5kg
Female: 15kg
RX (Masters & Teens)
Male: 15kg
Female: 10kg
Scaled
Male: 15kg
Female: 10kg
Scaled (Masters & Teens)
Male: 10kg
Female: 6kg
Workout Flow:
At the call of 3, 2, 1, go, athletes can move to their respective boxes.
Athletes can start to perform the box jumps/step ups (scaled only). Once the respective reps have been completed you move to the push ups and continue this way until you finish the syncro lunges, then tag your partners and its their turn.
Continue like this until the time expires. Once the time expires males move straight to their bar and start performing lifts.
At the end of the 6 minutes the females tag in and register their heaviest lifts.
Standards:
*Syncro Box Jump overs - Athletes must NOT get ahead of each other. You do NOT have to be jumping or landing in syncronisation. You just must be one the same rep as your partner. (Scaled) may step up and over.
*EFL Standard Push Ups - The EFL standard push up will have 3 plates, one for each hand and one for feet. Their will be an abmat which athletes chest will need to touch for the rep to count. So the rep will start at full extension athletes must lower hit their chest onto the abmat (and must have no other parts of their body on the ground) and then press back to extension where the rep will be counted.
*EFL Hand Release Push Up - the rep will start at full extension athletes must lower hit their chest onto the ground (Whilst chest is on the ground athletes must raise their hands of the ground and then back down) and then press back to extension where the rep will be counted. These will be the same standard that we have seen in past CF Games open's.
*Synchro Overhead DB Lunges - Athletes start standing facing each other with the Dumbbell in the OH position. Athletes must be at the bottom of the lunge together and then the top for the rep to be completed.The DB Must stay over head and can NOT be rested on shoulder or head.
Event 3 – Quad Assault
| RX | RX Masters & Teens |
|
In your team of 4 60 Calories on Assault Bike |
In your team of 4 60 Calories on Assault Bike |
| Scaled | Scaled Masters & Teens |
|
In your team of 4 50 Calories on Assault Bike |
In your team of 4 50 Calories on Assault Bike |
Official Weights:
Single Arm Dumbbell Thrusters
Open Scaled
Male: 15kg
Female: 10kg
Masters & Teens Scaled
Male: 10kg
Female: 6kg
Worm Thrusters (Rx Masters & Teens)
Male: 90kg (split evenly between both partners)
Female: 60kg (split evenly between both partners)
*Only 1 worm will be working at a time and the reps will be accumulated to reach the required amount. There is no minimuim work requirement.
Syncro Dual Worm Thrusters (Rx Open)
Male: 90kg
Female: 60kg
*Both worms will be working at the same time and will need to be in syncronisation.
Workout Flow:
(Scaled)
At the call of 3, 2, 1, Go. Athletes will move to their assault bikes and start accumulating calories. The team can change the athlete on the bike as many times as they wish until they reach the required amount.
Once reached the team will move to the syncro DB Thrusters. All atheltes will need to stay sycronised while completing the required reps as a team they will continue in this format.
All movements except the thrusters and burpees are accumulative totals between the team. Both the thrusters and the burpees the whole team of 4 must stay in syncronisation.
(RX Masters & Teens)
At the call of 3, 2, 1, Go. Athletes will move to their assault bikes and start accumulating calories. The team can change the athlete on the bike as many times as they wish until they reach the required amount.
Once reached the team will move to the worms, there will be 2 worms at each station (1 female and 1 male). The total reps is an accumulative total so reps can be shared between the male and females or you can have your males or females do all the required reps. It is up to the team. Once the required reps have been completed all atheltes move to the pull ups and begin completing the required reps as a team.
The teams will continue in this format through out the workout. All movements except the burpees are accumulative totals between the team. The burpees the whole team of 4 must stay in syncronisation.
(Rx Open)
At the call of 3, 2, 1, Go. Athletes will move to their assault bikes and start accumulating calories. The team can change the athlete on the bike as many times as they wish until they reach the required amount.
Once reached the team will move to the worms, there will be 2 worms at each station (1 female and 1 male). Females and males will face each other complete all the required reps in syncronisation.
Once the required reps have been completed all atheltes move to the pull ups and begin completing the required reps as a team. The teams they will continue in this format.
All movements except the Thrusters and burpees are accumulative totals between the team. The Thrusters and the burpees the whole team of 4 must stay in syncronisation.
Standards:
*Single Arm Dumbbell Thrusters - All athletes must be at the bottom of the squat and then at the top (full extension) at the same time. Communication will be the key.
*Worm Thrusters (RX Masters & Teens) - The worm must start on the athletes shoulders, athletes must both achieve depth in their squats and then the worm must pass over the head to the athletes other shoulder.
*Syncro Dual Worm Thrusters (RX Open) - Both worms will be working at the same time and will need to be in syncronisation. All athletes must achieve depth in their squats and then the worm must pass over the head to the athletes other shoulder and be on the shoulder together before the next rep can start.
*Inverted Bar Rows - athletes will have a line which their feet must be at and athletes must start in full extension and then pull up and reach the bar with their chest for the rep to count.
*Pull Ups - You know the drill have fun with it. If your chin isnt above the line its a no rep - simple :)
*Team Burpees over the worm - As a team of 4 all team members must be standing laterally and then at the bottom of the burpee at the same time and then must pass over the worm at the same time, any variation is a no rep.
*Bar Muscle Ups - Your RX, you know whats up ;)
Media
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Event Details
Closes: Jul 4, 2021
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