CrossFit Adelaide - January Classic

Event 3 - Double Entendre

We start mixing things up with Event 3 which comes straight off the back of event 2, so if you are completing this outside of a regular class - ensure that you have time to complete the lifts for Event 2 and then 6min later commence Event 3.

10min EMOM

30 double unders | 30 drag rope singles

Max single arm DB clean and jerk in remaining time (22/15/15/10) - alternate arms EACH ROUND. ie Min 1 - Right arm, Min 2 - Left arm, Min 3 - Right etc.  

Slightly modified can substitute 8/6 cal ski for skipping

Event 6 - Even3

We are back with another pure strength test that is again a combination of two movements.  

You will have a 15min window to establish a 3RM Front Squat and then another 15min window to establish a 3RM Weighted Pullup 

Your score will be the two numbers added together - there is a bit of a funky calculation to make the weighted pullup more relevant as well

Each pullup rep = 10kg, so if you cannot complete weighted pullups but can complete 1 x strict pullup you will get credited 10kg, up to a maxium of 3 consecutive reps (for 30kg).  If you have weighted pullups the extra weight get added to that 10kg, ie a pullup with 15kg of extra weight = 25kg x 3 = 75kg

So a score for someone that completes 3RM Front Squat of 80kg and a weighted pullup 3RM of 15kg would look like -

80kg + 75kg = 155kg into the leaderboard

Event 7 - Excalibur

1RM Fat Grip Deadlift

15min window to establish a 1 rep max deadlift utilising Blue fat grips for male, black for females.  As many attempts as you like, weight doesnt have to be lowered - rep counts at lockout at the top 

Event 4 - Hold Patrol

The pace slows down, a lot, for event 4.  This is our gymnastics skill test - you will have a 15min to establish Max Holds in the following 

- Single Arm Hang

- Freestanding Handstand

- L-sit

Your score will be the total time of all 3 best attempts added together. There are a few stipulations to this event - most of which we will cover in the sessions, they are designed to make it as fair as possible and to make your result as measurable for you as possible but key points summarised below.

Single arm hang - if you are "slightly modified" and can only perform a 2 handed hang - your best time will be divided by 2.  For those doing single arm hang - you will establish a max for both your left and right side and your score will be the AVERAGE of the 2 (ie add the times together and divide by 2).

Freestanding Handstand - you will be able to be belly to wall, back to wall or legit freestanding however your time will only be measured when you are unsupported (ie feet come off the wall).  We will work with slightly modified individuals who cant quite get off the wall on a standard to meet.

L-Sit - this will be off yoga blocks with feet held above blocks of equal height. Slightly modified will be allowed more bend in the legs 

Your score will be total time for all 3 movements - you will have a partner with a stopwatch handling the timing. 

Event 1 - Miler Defiler 

A straight up aerobic test of -

1600m ski

1600m run

1600m row

Distances are the same for Male / Female and if you are slightly modifed and not running it is a 7.2km Assault bike sub. 

Event 2 - PCPp

We go from the cardio blast of event 1 to a straight up strength test with Event 2.  

Power Clean 1RM + Push Press 1RM = Score

You will have a 12min window to set a Power Clean 1RM and then another 12min window to set a Push Press 1RM - working from a rack. Your score will be these 2 numbers added together 

Event 8 - Saulty Sando 

Time to put the fast pants on for the sprintiest event of the classic

25 / 18 cal Assault Bike

30 Bar Touch Burpee 

25 / 18 cal Assault Bike

Event 5 - Texas Ranger 

The volume winds up a little for event 5 with a fun little interval number, there are also plenty of options for the Slightly modified crew.

5 rounds for reps

3min AMRAP

400m run

20 DB Walking Lunge (20/15)

max pullups (chin over bar) in remaining time

90sec rest between rounds

Your score is the total number of reps for the 5 rounds, you will get credit for the lunge reps, ie if you dont make it to or dont complete any pullups you will get credit for every completed lunge.  Pullups can be strict or regular kipping (no butterfly) - we are looking for the chin to be actually over the bar...

For Slightly modified lunges can be any variation / step ups. Run can be 500m row or 1.2km Assault Bike and Pullups can be negotiated to assisted variations (but if you have 1-2 pullups we encourage you to go RX with this one)

Event 9 - The Great Race

What better way to finish the Classic than with a classic chipper - work your way through top to bottom and first to the finish wins 

800m run 

25 Power Clean OR 50 Deadlift (60/40)

800m run

50 Burpee Box Jump Over (lateral)

1000m row

200m Farmers Carry (24/16)

800m run 

75 Wall balls (no minimum squat depth)

800m run