Instinct Fitness Petone Showdown
About This Competition
Join us for an unforgettable day of fitness and fun at the Instinct Fitness Petone CrossFit Competition for Same-Sex Pairs. This one-day event is part of the launch of our brand new facility and is designed to showcase our state-of-the-art equipment and facilities, as well as provide an opportunity for same-sex pairs of all skill levels to compete and test their fitness limits.
Date and Time: The competition will take place on Saturday 20th May from 8:00 am to 3:00 pm at Instinct Fitness Petone, located at 20 Cornish Street, Korokoro, Lower Hutt.
Competition Format: The competition will be for same-sex pairs with one division that is inclusive but challenging - and will consist of three workouts. Workouts will be released on Wednesday 17th May at 5:00 pm and will be posted on our website and social media channels.
Refund Policy: Refunds will only be offered if the event is cancelled by Instinct Fitness Petone due to unforeseen circumstances.
Substitutes: Substitutes are allowed up until the day of the event. However, if a substitute is made, the original participant's spot will not be refunded.
Qualifying Rules: There are no qualifying rules to participate in this event. However, it is recommended that participants have a basic understanding of CrossFit movements and have trained in a CrossFit-style gym for at least three months prior to the event.
FAQ:
Q: Can I change my partner after I register?
A: Yes, you may change your partner up until the day of the event. However, if a substitute is made, the original participant's spot will not be refunded.
Q: What should I bring to the event?
A: Please bring appropriate workout clothes and shoes, a water bottle, and any necessary equipment or gear for the workouts. We will provide water and other refreshments throughout the day.
Q: Is parking available?
A: Yes, there is ample parking available around the facility.
Join us for a day of friendly competition, community building, and fitness at the Instinct Fitness Petone CrossFit Competition for Same-Sex Pairs. We can't wait to see you there!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Māia Magic | 13 |
| 2 | PB and Ro | 16 |
| 3 | Phoenix Flames | 18 |
| 4 | PRJCT | 19 |
| 5 | “Liv & Learn” | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Rep Shavers | 6 |
| 2 | BroRep | 9 |
| 3 | The USOs | 12 |
| 4 | S&P | 21 |
| 5 | Special Ks | 21 |
Workouts
4 Rounds for Time
Partner A:
10/7 calorie Cluster Hurricane Bike
25ft Front Rack DB Lunge 2x15/10kg
10 Toes to Bar
25ft Front Rack DB Lunge 2x15/10kg
Partner B then performs:
10/7 calorie Cluster Hurricane Bike
25ft Front Rack DB Lunge 2x15/10kg
10 Handstand Push-ups
25ft Front Rack DB Lunge 2x15/10kg
Repeat this format until each team member has completed 4 rounds each.
Time Cap: 12 minutes
NOTES:
Before starting the workout, ensure the Cluster Hurricane Bike and dumbbells are arranged in close proximity, and a space is designated for performing Toes to Bar and Handstand Push-ups. The workout begins with Partner A on the Cluster Hurricane Bike. After the count of "3, 2, 1, … go," Partner A will complete 10/7 calories on the bike.
Next, Partner A will pick up the 2x15/10kg dumbbells and perform a 25ft front rack lunge. After completing the lunges, Partner A will move to the pull-up bar for 10 Toes to Bar, followed by another 25ft front rack lunge with the dumbbells.
As soon as Partner A completes the round, Partner B will begin their round, starting with the 10/7 calories on the Cluster Hurricane Bike, followed by the 25ft front rack lunge, 10 Handstand Push-ups, and concluding with another 25ft front rack lunge.
This pattern continues until each team member has completed a total of 4 rounds. The workout is capped at 8 minutes. The score is the total time taken to complete all rounds. If the team does not complete all the rounds within the 8-minute cap, the score will be the total number of reps completed.
For Time:
50 Ground to overhead at 40/30
40 Ground to overhead at 50/35
30 Ground to overhead at 60/40
20 Ground to overhead at 70/45
10 Ground to overhead at 80/55
Time Cap: 10 minutes
NOTES:
This workout begins with both athletes at start linel. After the count of "3, 2, 1, … go," the first athlete can move to the barbell and will perform ground to overhead reps with the barbell.
The initial weight is set at 40kg for men and 30kg for women. The athletes will perform a total of 50 reps at this weight, splitting up the work as they see fit with only one athlete working at a time. It's important to ensure proper form while performing the ground to overhead movement, starting with the barbell on the ground and ending with it fully extended overhead. This includes a power/squat clean and push press/push jerk/split jerk or a power/squat snatch
Upon completion of the 50 reps, athletes will load their barbell to the next weight - 50kg for men and 35kg for women. They will then perform 40 reps at this weight, once again splitting the work however they want.
This pattern continues through the remaining sets of ground to overhead reps: 30 reps at 60kg/40kg, 20 reps at 70kg/45kg, and finally, 10 reps at 80kg/55kg.
Athletes will perform as many reps as possible within the 10-minute cap. If the athletes complete all the reps within the time cap, their score is the total time taken. If the athletes do not complete all the reps within the time cap, their score will be the total number of reps completed.
4 Rounds for Time
60 Double Unders + 15/12 calorie Row
into:
15 Synchro Burpee Box Jumps Overs 24/20"
15 Synchro Wall Balls 9/6
Time cap: 14 minutes
NOTES:
The workout begins with one teammate at the jump rope and the other on the rower. After the count of "3, 2, 1, … go," one teammate will complete 60 double unders while the other completes a 15/12 calorie row simultaneously.
Upon completion of these tasks, teammates will move to the box for 15 synchronised burpee box jump overs. The height of the box should be set to 24 inches for men and 20 inches for women. Both teammates must be at the bottom of the burpee at the same time, they will then jump over the box one at a time, landing on the opposite side to begin the next rep.
Next, teammates will move to perform 15 synchronised wall balls, with the weight set to 9kg for men and 6kg for women. Both teammates must perform the wall ball shots simultaneously, ensuring that they both hit depth on the squat together and the ball makes contact with the target at the same time.
This sequence continues until the team has completed 4 rounds. The workout is capped at 14 minutes. If the team completes all four rounds within the time cap, their score is the total time taken. If the team does not complete all four rounds within the time cap, their score will be the time cap plus the total number of reps not completed added as seconds.
10-8-6-4-2
Thrusters 50/35
Bar Muscle Ups
(6min)
Media
Community
Event Details
Closes: May 12, 2023
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