Unbound & Unleashed Teams (MM-FF)
About This Competition
Unbound Athletic
Presents: Unbound & Unleashed
This is a Team of 4 event (2 Males and 2 Females) consisting of 4 WODs, held on Saturday the 25th of January 2020.
Entry is
$240 per Intermediate & Masters 44+
$260 for RX team (cash prizes)
Registrations open 11/12/2019.
Unbound & Unleashed is an event for Intermediate, Masters(44+) & RX Athletes, remember this is a team of 4 so not all athletes need to be able to do everything but it does help.
We will look to split the event up running a morning block for Intermediate and masters (masters may vary based on numbers) 7-12pm & afternoon block 12.30-5pm for Rx. (This is subject to change based on registration numbers).
Divisions:
These standards are no indication of intended workouts. They are only to be used as a guideline when determining decisions when registering.
intermediate -
Excellent knowledge with beginner/intermediate competency through all movements
Cleans 50/35kg
Snatch 40/30kg
Pull-ups
Wall Balls 9ft (parallel squat at worst)
Masters -
Excellent knowledge with intermediate competency through all movements
(Guide)
Cleans 50/35kg
Snatch 40/30kg
Wall Balls 9ft (parallel squat at worst)
RX-
Excellent knowledge and competency through all movements. Prepared (and able) to take on the more technical movements and heavier weights. Can complete all Benchmark and most Hero WODS as prescribed.
Cleans 70/50kg
Snatch 60/40kg
Wall Balls 10/9ft
Chest to Bar
Toes to Bar
Strict HSPU
Masters 44+ - This division will have slightly altered movement weights and complexity for each workout, Refer to open 2019 masters expectations for a guide.
Workouts & Standards
All movements and standards will be outlined.? Each WOD offers different levels of movement and/or weight. The competitor will choose at registration which level to complete the workout. This rewards strengths exposes weaknesses and enables everyone to compete at a level which is challenging for them.
All workouts and movements standards will be released in the week prior to the event.
Briefing: Competition briefing will be specified closer to the date on the Facebook page and Website
Waivers: Waivers are to be filled out before the day, spares will be around on the day.
Refunds: No refunds, transfers available please Email - tracey@unboundathletic.com.au
FAQ’s
Warming Up
There will be a warm-up area for your convenience. There will be equipment for you to use during your warm-up, but if you have specific warm-up needs, you will need to bring those items with you.
Parking
Our parking lot is going to be reserved for vendors and utilized for the workouts and a warm-up area throughout the day so you will be unable to park in the venue. There is plenty of parking on Flinders Parade.
Spectators
You are welcome to bring as many spectators with you as you would like and we will have room for you to set up tents, chairs, tables, etc. for your convenience. During the competition inside the building will be reserved for athletes and spectators only, so your belongings will need to be placed outside.
Food & Drink
There will be food and drink options available to be purchased on the day.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | KCF We Love this Shiz | 552 |
| 2 | Iron Barbell | 544 |
| 3 | THICC.SOLID.TIGHT | 501 |
| 4 | Masters and their Apprentices | 472 |
| 5 | JMT | 446 |
| # | Athlete | Points |
|---|---|---|
| 1 | The People's Home | 600 |
| # | Athlete | Points |
|---|---|---|
| 1 | The People’s Gym Black RX | 590 |
| 2 | CrossFit4165 | 570 |
| 3 | Team Desire | 515 |
| 4 | The People’s Gym Green | 485 |
| 5 | Fourty17Black | 477 |
Workouts
Rx / Int / Masters
(MM - FF)
500/400m Row
400/300m Row
300/200m Row
Rx / Int / Masters
(MM - FF)
5 Rounds
8 sync burpees
6 sync bar facing burpees
4 sync burpee BJO @24/20"
Flow:
The 2 males will start on the rower while the females start on the burpees, they will work at the same time switching once both have completed the required work. Then repeat in the opposite paired order. Workout 2 will follow the finish of workout 1.
Standards:
Keynotes: Normally standards for bar complex, if the complex is broken you must fully restart to complete.
requires the same burpee standard but do not have to lockout before placing both feet on the other side
Rx
- Can step the burpee out but must jump over the bar, 2-foot take off 2-foot landing
- Box requires the same burpee standard but do not have to lockout before placing both feet on the other side
Int / masters
- Can step the burpees & step over the bar or onto the box, regular burpee will require a jump with full extension and hands above head.
In remaining time:
1 Rm Complex
1 Hang Power Clean
1 Squat clean
1 Jerk
Flow: only 1 athlete lifting at a time but others may help load the bar, clips must be on for the lift to be counted. The lift may be completed after the time cap so long as the first rep of the complex has already been completed.
Rx
Part A (MF)
50 D/us (sync)
2 Rounds
7 Clean & jerks 60/40
8 Pistol Squats
Scored separately
Part B (MF)
Max Wall balls 10ft @9/6kg
Int/Masters
Part A (MF)
75 single skips (sync)
2 Rounds
7 Clean & jerks 45/30
16 Goblet squats 20/15kg
Scored separately
Part B (MF)
Max Wall balls 9ft @9/6kg
Flow:
Pair 1 (MF) will start on part A and pair 2 (MF) on part B, once pair A completes the D/U’S and 2 rounds they switch. Continue in this fashion accumulating as many rounds and reps as possible. Part A and B are scored separately will only 1 athlete at a time working on the wall balls.
Standards:
Keynotes: If intermediate wish to do the harder version i.e double unders and pistols they may but may not switch back once the workout starts.
Rx
- Pistols (must be on the same rep and same leg at the same time meeting lockout together, if a no rep is given that rep must be completed before changing legs.
- Wall balls ( both females and males must use the 10ft target with lighter wall balls being used for the females, the hip crease must pass below the horizontal knee line and the ball must pass above the line making contact with the target for the rep to be counted)
Int / masters
- Goblet squats (Dumbbell must be held in a front rack position below the shoulder and above the belly button, normal squat standards apply)
- Wall balls ( both females and males must use the 9ft target with lighter wall balls being used for the females, hip crease must pass below the horizontal knee line and ball must pass above the line making contact with the target for the rep to be counted)
Scored separately
Rx
Part B (MF)
Max Wall balls 10ft @9/6kg
Int/Masters
Part B (MF)
Max Wall balls 9ft @9/6kg
Flow:
Pair 1 (MF) will start on part A and pair 2 (MF) on part B, once pair A completes the D/U’S and 2 rounds they switch. Continue in this fashion accumulating as many rounds and reps as possible. Part A and B are scored separately will only 1 athlete at a time working on the wall balls.
Standards:
Keynotes: If intermediate wish to do the harder version i.e double unders and pistols they may but may not switch back once the workout starts.
Rx
- Wall balls ( both females and males must use the 10ft target with lighter wall balls being used for the females, the hip crease must pass below the horizontal knee line and the ball must pass above the line making contact with the target for the rep to be counted)
Int / masters
- Wall balls ( both females and males must use the 9ft target with lighter wall balls being used for the females, hip crease must pass below the horizontal knee line and ball must pass above the line making contact with the target for the rep to be counted)
Rx (MM-FF)
8-6-4-2
Rope climbs 15/12ft
2-4-6-8
Squat Snatches 65/42.5
Int/Masters (MM-FF)
16-12-8-6
Burpee supine pull-ups
2-4-6-8
Power Snatches 50/35
Flow:
Pair 1 (MM) will work through first followed by pair 2 (FF). Your score will be combined with time. For every incomplete rep 1 second will be added to the capped time. The workload is shared as needed with no minimum work requirement; the order cannot be changed males must go first.
Standards:
Keynotes: Power snatch to overhead squat is counted as long as there is no break in movement.
Rx
- Squat snatch (cannot press out form below the head, normal squat standards apply)
- Rope climbs (hand must grab the marked height not just touch, jumping start is allowed. Must show control on the decent)
Int/masters
- Burpee supine pull-ups (Rx burpee standard for increased difficulty, pull up can be kipped so long as you start in a dead hang and have chin pass above the bar)
- Power snatch (cannot press out from below the head, must fully extend before bringing the bar back down)
Rx (Ath A)
21-15-9
Thruster 30kg
CTB
Rx (Ath B)
21-15-9
Alt Db snatches 22.5kg
TTB
Rx (Ath C)
21-15-9
Cal AAB
12-9-6
Bar Muscle ups
Rx (Ath D)
15-12-9
Deadlifts 90kg
Strict HSPU’S
Int/Masters (Ath A)
21-15-9
Thruster 20kg
Pull-ups
Int/Masters (Ath B)
21-15-9
Alt Db snatches 15kg
Knees to chest
Int/Masters (Ath C)
21-15-9
Cal AAB
12-9-6
Ctb pull-ups
Int/Masters(Ath D)
15-12-9
Deadlifts 70kg
HRPU'S
Flow:
Athlete 1 will do the first workout once completed athlete 2 will do the second workout followed by three and then four. Each athlete will do only 1 workout in order with no gender order required. The weight will not change, and neither will the movement structure your team order to optimize your team’s completion time.
Standards:
Keynotes: Tagging will be required to be sure to run and tag in and out as your teams move through the workout.
Rx
- Refer to CrossFit open movement standards
Int/masters
- Refer to CrossFit open movements standards
Media
Community
Event Details
Closes: Jan 23, 2020
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