Elite Fitness League (EFL) Individual & Mixed Pairs Throwdown

GORILLA HEALTH INDIVIDUAL INVITATIONAL

For Time | Complete as fast as Possible:

36 HSPU
18 SandBag Cleans
1st lap SB Lunge
-
24 HSPU
12 SandBag Cleans
2nd lap SB Lunge
-
18 HSPU
6 SandBag Cleans
3rd lap SB Lunge

Time Cap: 12 minutes

Official Weights:

150lbs / 100lbs

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 Go! Athletes will move to their HSPU station and start completing the required reps. Once the required reps of HSPU have been completed athletes may move to the sandbag cleans. Once the required reps are completed athletes may start completing the required distance of Walking lunges. Once the required lap has been completed athletes move back to the HSPU and continue in this way until all required repetitions have been completed.

Standards:

*Handstand Push Ups - You must start in the fully locked out position, hands must be inside the designated box, the athletes head must clearly touch the mat and then push up back to full locked out position (with hips off the wall). Kipping and or strict is allowed.

*Sandbag Clean - Athletes must reach extension as the bag passes over the shoulder. When a successful rep is completed the judges will point to the athletes to confirm, If the athlete does not reach the extension point as the bag passes over the shoulder a NO REP will be given.

*Walking Lunges - Athletes will start at the start marker and follow their designated line. The turn around points for each lap will be marked, the sandbag must be racked on the athletes shoulder. Athletes back knee must touch the ground at the bottom of the lunge and then start up the lunge at the top of the rep for the rep to be completed.

GORILLA HEALTH INDIVIDUAL INVITATIONAL

Event 2A

In 5 Minutes | Complete As Many Reps As Possible:

15 Chest 2 Bar Pull Ups
15 Box Jump Up & Overs

Official Box Jump Heights:
Male: 24 Inches
Female: 20 Inches

After the completion of Event 2A 
Athletes have a 1 minute rest & transition, before starting Event 2B

**Please note Events 2A, 2B & 2C are all scored individually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat & The One Life Center.

Workout Flow:

At the call of Go! Athletes will move to their pull up station and start completing the required reps, once required reps of chest to bar pull ups have been completed move forward to the box and start completing required reps of Box Jump Overs, continue cycling in that format for the entire 5 minutes which is allocated. Once the alloceated 5 minutes expires athletes will have 1 minute to prepare for Event 2B.

Standards:

*Chest to Bar Pull Ups - Strict, kipping and butterfly are all allowed. Athletes must start the rep with arms locked out and chest must visibly come into contact with the bar, any doubt that the chest has NOT contacted the bar the rep will be deemed a NO REP!

*Box Jump Up & Overs - Must be a 2 foot take off, with both feet contacting the top of the box before jumping over to the other side. Jumping completely over the box is NOT PERMITTED and it will be a no rep. Athletes DO NOT have to stand up or reach extension at the top of the box, as long as both feet similtanously come into contact with the top of the box before jumping over to the other side that is fine. 

GORILLA HEALTH INDIVIDUAL INVIATIONAL

After the completion of Event 2A
Athletes have a 1 minutes rest & transition before starting Event 2B

Event 2B

In 6 Minutes | Complete As Many Reps As Possible: 

18 Toes 2 bar
18 DB Snatch

Official Weights:
Male: 35kg Dumbbell
Female: 22.5kg Dumbell

After the completion of Event 2B
Athletes have a 1 minute rest & transition, before starting Event 2C.

**Please Note Events 2A, 2B & 2C are all scored individually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This Event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat & The One Life Center.

Workout Flow:

At the call of Go! Athletes will move to their toes to bar  station and start completing the required reps. Once the required reps of T2B have been completed move forward to the DB and start completing required reps of snatches. Continue cycling in that format for the entire 6 minutes which is allocated. Once the allocated 6 minutes expires athletes will have 1 minute to prepare for event 2C.

Standards

*Toes to Bar - Toes must start behind the bar and similtanously touch the bar at the top of the movement. If the toes DO NOT go behind the bar or DO NOT contact the bar similtanously the rep will be deemed a NO REP!

*Dumbbell Snatches - The Dumbbell Snatches MUST be Alternating. The Movement will start with both ends of the DB on the ground athletes can muscle or power snatch the DB to the above head locked out poistion. When bring the DB down athletes have the choice to alternate while on the way down or alternate on the ground. If an athlete chooses to alternate whilst on the way down IT MUST BE below eye height, and in doing so the athlete must ensure both ends of the DB contact the ground before the next rep is started.

GORILLA HEALTH INDIVIDUAL INVITATIONAL

After the completion of Event 2B
Athletes have a 1 minute rest & transition before starting Event 2C

Event 2C

In 7 Minutes | Complete As Many Meters As Possible:

Concept 2 Rower

Official Equipment that may be needed (other then the rower):
Cement

After the completion of Event 2C, Triple Trouble is DONE

**Please Note Events 2A, 2B & 2C are all scored indivually, Athletes YOU have 3 event WIN's up for grabs**

Sponsorship:

This Event is brought you by our amazing volunteers, officials and local businesses such as Mitcon Projects, All Hours Glass & Aluminium, Kele Property Group, The Green Eat CQ & The One Life Center.

Workout Flow:

At the call of Go! Athletes should do just that, GO!!!!!

Standards:

Rower: go hard!

GORILLA HEALTH INDIVIDUAL INVITATIONAL

The Gauntlet
Powered By Again Faster Australia
This is going to be epic

A Speed squat clean ladder
20 Double unders
3 Squat Cleans
2 Squat Cleans
1 Squat Clean

# Weights to be announced on the day #

*The Catch with "the Gauntlet" is weights go and the number of athletets attempting to make it through the gauntlet go down.

Please note: every athlete will attempt "The gauntlet" at least twice. 

*All athletes involved*

- The first round there are heats of 3's and athletes will go through in there current overall competition ranking. 

- The second round - Weight is the same and athletes are again in heats of 3's however re ranked into slowest - fastest (the first heat of 3 being the 3 slowest athletes to complete the first round and the last heat being the 3 fastest athletes).

*1st Cut Made*

- The third round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and 2 slowest females exit the workout.

*2nd Cut Made*

- The forth round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*3rd Cut Made*

- The fith round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*4th Cut Made*

- The sixth round, Weight goes up and athletes are again in heats slowest - fastest, the 3 slowest males and only the slowest female exit the workout.

*5th Cut Made*

- The seventh round, Weight goes up for the final time and we will have the fastest 3 Male and 3 Female athletes going head to head to take the event WIN!

ALIGNED CHIROPRACTIC MIXED PAIRS

SCALED:

Part A

In 9 Minutes | Complete as many reps as possible

24 Inverted row
18 Syncro Box Jumps overs
24 OH Sit Ups
18 Syncro DB Snatch

Then…

Part B

In 6 Minutes

Find your 3RM

DeadLift

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RXD:

Part A

In 9 Minutes | Complete as many reps as possible

24 Pull Ups
18 Syncro Box Jumps overs
24 Toes 2 bar
18 Syncro DB Snatch

Then…

Part B

In 6 minutes

Find your 1RM

Squat Clean

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Official Weight & Heights:

Scaled

Box Jump overs 20" / 20"
OH Sit Up 15kg / 10kg (Dumbbell)
DB Snatch 15kg / 10kg

RXD

Box Jump overs 24" / 20"
DB Snatch 22.5kg / 15kg

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Workout Flow:

At the call of Go! Athletes will move to their pull up / inverted row station and start completing the required reps. Once required reps have been completed, athletes will move forward to the box and start completing required reps of box jump up & overs. Once the required reps have been completed athletes will move onto the toes to bar / OH sit ups, and then onto the syncro DB Snatch. Once completed, continue cycling in that format for the entire 9 minutes which is allocated.

Once the allocated 9 minutes expires, athletes will move straight to Event 3B. There is a continous running clock. Athletes have 6 minutes (Event 3B) to perform at 3RM deadlift (Scaled) or 1RM squat clean (RX). When the 6minutes expires Judges will record the heaviest lift from both athletes as the score for Event 3B.

Standards:

*Pull ups [Rx Only] - Strict, kipping and butterfly are all allowed. Athletes must start the rep with arms locked out and chest must visibly come into contact with the bar, any doubt that the chest has NOT contacted the bar the rep will be deemed a NO REP!

*Inverted Row [Scaled Only] - These are Strict. The athlete will start with their arms locked out and feet together in the box on the ground that is supplied. Athletes are required to pull their chest up towards the bar, when the chest touches that consititues a successful rep. 

*Box jump up & overs - Must be a 2 foot take off, with both feet contacting the top of the box before jumping over to the other side. Jumping completely over the box is NOT PERMITTED and will be a no repped. Athletes DO NOT have to stand up or reach extension at the top of the box, as long as both feet similtanously come into contact with the top of the box before jumping over to the other side that is fine. 
[Scaled divisions are permitted to step up and over]

*Toes to Bar [Rx Only] - Toes must start behind the bar and similtanously touch the bar at the top of the movement. If the toes DO NOT go behind the bar or DO NOT contact the bar similtanously the rep will be deemed a NO REP!

*OH Sit Ups [Scaled Only] - Athletes start laying on their back on the floor with arms locked out and directly above their head. Legs must be out straight infront of their body. Athletes proceed to sit up and finish the movement by sitting up with arms locked out above head in an L shape.

*Dumbbell Snatches - The Dumbbell Snatches MUST be Alternating. The Movement will start with both ends of the DB on the ground athletes can muscle or power snatch the DB to the above head locked out poistion. When bring the DB down athletes have the choice to alternate while on the way down or alternate on the ground. If an athlete chooses to alternate whilst on the way down IT MUST BE below eye height, and in doing so the athlete must ensure both ends of the DB contact the ground before the next rep is started.

Event 3b Standards

*1RM Squat Cleans [Rx Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the squat clean (which reaches depth) until the bar is racked onto the shoulders and stood up completely from there. Judges will point and confirm a sucsessful lift when the athlete reaches the extension point. 

*3RM Deadlift [Scaled Only] - Each Lane will have 155kg of plates + both a male and female bar. Its the athletes responsability to Load their own bars and there will NOT be any extra weight or GRABBING plates from other lanes permitted. Partnership must be smart with attempts to ensure they have enough weight to achieve the weight in which they would like to lift. IT IS NOT the judges responsibility to load bars or find plates.

The Weight must start on the ground and pass through the movement of the Deadlift until the bar is stood up completely (extension) and shoulders must be behind the bar. then proceed back to the ground. As this is a 3RM the reps must be touch and go and at NO point remain on the ground. Dropping from the top and picking straight up is NOT permitted. if at any point the athletes hands come off the bar or the bar remains on the ground it will be deemed a NO REP!

GORILLA HEALTH INDIVIDUAL INVITATIONAL

Tri CrossFit (they said)

For Time:

Ride 100 Calories
2km Run
500m Swim (with a catch)

Time Cap: 45 Minutes

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Sponsorship:

This event is brought you by Kele Property Group.

Workout Flow:

At the call of Go! Athletes will move to their assualt bike and start accumulating Calories, once finished athletes will be prompted to head out the gate and commence the run. Athletes will run 1016m along huish drive until they reach the turn around point and then run all the way back into the pool and head towards the athlete transition area. Once tranisition has occurd athletes proceed to lane 0 to start the swim. All the need to knows from here will be briefed to the athletes on the day. 

ALIGNED CHIROPRACTIC MIXED PAIRS

SCALED

In 10 Minutes | Complete as many reps as possible:

Event 4A

Meters on the Concept 2 Rower

-

Event 4B

Rounds and reps of:

7 Front Squat
21 Drag Rope Single Unders

Every 2 minutes partners must swap

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RXD

In 10 Minutes | Complete as many reps as possible:

Event 4A

Meters on the rower

- 

Event 4B

Rounds & Reps of:

7 Overhead Squat 
21 Drag Rope Double Unders

Every 2 minutes partners must swap

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Official Weight & Heights:

Scaled

Front Squat: 30kg/20kg

RXD

OH Squats: 40kg / 30kg

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*Please Note Events 4A & 4B are all scored indivually, Athletes YOU have 2 event WIN's up for grabs*

Sponsorship:

This Event is brought you by RX Smart Gear.

Workout Flow:

At the call of Go! Athletes will move to their respective stations (one athlete on the rower and the other to the bar). Athlete 1 on the rower starts accumulating meters. The rower is the responsibility of the athletes and at any point if the rower is reset or changed in any way that will fall back onto the athletes. Athlete 2 will start accumulating rounds of the front squats (Scaled) / overhead squats (RXD) and the drag rope single / double unders.

At the 2 minute marker athletes are required to swap IMMEDIATELY. Athlete 2 will jump onto the rower and continue accumulating meters. Athlete 1 heads stright to the cuplet and picks up where their partner left off. The total repitions for the cuplet continue accumulating.

At the 4 minute marker athletes change again and then again at 6 and finally the 8th minute marker. When the 10 minutes expires judges will record the total meters on the rower and reps accumulated on the couplet.

4A and 4B are scored as individual workouts and as you may have already realised one partner will rower 3 times and couplet 2 and the other will row twice and couplet three times, so your stratergy is very important.

Standards:

Rower: Go Hard

Front squats: Athletes will clean the bar from the ground (a squat clean is permitted) The bar must be racked on shoulders in the front rack position and full depth and extensions is required for the rep to count.

Overhead squats: Athletes will take the bar from the ground (a squat snatch is permitted) The bar must be locked out in the above head position and full depth and extensions is required for the rep to count.

Single / Double Unders: Very self explanatary, both singles and double unders are to be done with the drag ropes. NO you are not permitted to use your own speed rope. 

ALIGNED CHIROPRACTIC MIXED PAIRS

Hanging by a thread

Complete as fast as possible:

24 Thrusters  (50kg / 35kg)

18 Burpees Over Bar

12 rope climbs

18 Thrusters (60kg / 40kg)

12 Burpees Over Bar

9 rope climbs

12 Thrusters (70kg / 45kg)

9 Burpees Over Bar

6 rope climbs

9 Thrusters (80kg / 50kg)

6 Burpees Over Bar

3 rope climbs

Time Cap: 14 minutes

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Official Weights & Heights:

(30kg / 20kg)
12ft Rope climb

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Official Weights & Heights:

Weights as stated above
12ft Rope climb (with a catch)

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Sponsorship:

This event is brought you by CrossFit CQ, The Green Eat, The One Life Centre and all the volenters and helpers from the amazing community. 

Workout Flow:

At the call of Go! Athletes will move to their thruster station and start acumulating the required reps. Once required reps of thrusters have been completed athletes be able to start the lat burpees over the bar. Once required reps are finished athletes move to their climbing ropes to complete the required reps. Once rope climbs have been completed athletes move back to their bar and must change their own weights to load the required weight on the bar and Continue this format for the entire Workout. 

Standards:

Thruster: Athletes will clean the bar from the ground (a squat clean is permitted) The bar must be racked on shoulders in the front rack position and full depth reached and proceed to extensions with fully locked out knees, hips and elbows while having the bar directly overhead. 

Lat Burpees over the Bar: Athletes must similtanously jump with a 2 foot take off over the bar without contact the bar or plates. extension is not required over the bar.

Rope Climb: Very self explanatary, Athletes may use legs or go legless if they wish, a safe decent method will be explained on the day

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Gorilla Health Elite Individual Invitational

The Final

MALE

For time:

6 Ring Muscle Ups
9 Power Snatch (70kg)
15m HS Walk
9 Ring Muscle Ups
12 Clean & Jerk (90kg)
30m HS Walk

Time Cap: 9 minutes

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FEMALE

For time:

3 Ring Muscle Ups
6 Power Snatch (45kg)
15m HS Walk
6 Ring Muscle Ups
9 Clean & Jerk (60kg)
30m HS Walk

Time Cap: 9 minutes

Sponsorship:

This Event is brought you by Gorilla Heatlth

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