Aus Day Mash Up 2024
About This Competition
Celebrating 10 years in CQ ~ the Aus Day Mash Up is BACK in 2024!
This event was started by Naseeb from CrossFit Rocky back in 2014, and CrossFit CQ and the Elite Fitness League have been honoured to carry on the tradition.
Always a community-focused event, the Mash Up prides intself on being inclusive to all levels, and bring's everyone together for a fun throw-down to kick off the year!
How does it work?
Athletes register as a pair of 1 male and 1 female, and will then be randomly given another pair to throwdown with for the day (to make a team of 4)
We believe the day to be invaluable, as it has traditionally been a competition for first timers, with the pairing of teams allowing affiliates to work together, provide mentorship, create friendships and test their skills.
Frequently Asked Questions
What are the movement standards for teams?
The movement standards will be released through our social media channels. Please checkout out Facebook page and feel free to send us a message if you have any questions.
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 day 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 a 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:
Tent / Gazebo
Chairs
Water / food / snacks
Workout gear
Refunds & Athlete Changes
There will be strictly no refunds on registrations. 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 contactus@cqfitnessco.com.au.
New team members will need to complete a waiver on the day before competing.
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Workouts
- EVENT 1 -
In MM / FF Partnerships
| RX | Intermediate | Beginner |
|
0:00 - 8:00 |
0:00 - 8:00 8:00 - 16:00 |
0:00 - 8:00 8:00 - 16:00 |
Time Cap: 16 minutes
Official Weights & Heights
| RX | Intermediate | Beginner |
|
Box Height: |
Box Height: Male: 24" / Female: 20" Snatch: Male: 40kg / 30kg |
Box Height: Male: 20" / Female: 20" Snatch: Male: 30kg / 20kg |
Sponsorship:
This event is brought to you by Ringers Western Rockhampton. Always massive supporters of local sports. Thank you to Jeffrey and the team. Make sure you head around to there store just around the corner on gladstone road.
Workout Flow:
At the call of go! the 2 female athletes proceed to the echo bike and start accumulating required calories. You can change as much as you wish until the required amount of calories have been reached. From there proceed to either the pull up or inverted row option again you may break up the required amount of reps as much as you see fit. Continue this format. Once the last required snatch rep has been completed return to the pull ups and keep going.
At the 8minute mark swap immediately. It is know the boys turn. They start on the bike and follow the exact same format as the ladies.
This Workout has 2 scoring opportunities. Females score will be event 1A and Males Evnet 1B
Standards:
*Pullups - Athletes must start each rep with arms fully extented and feet off the ground. Both athletes must have their chins clearly over the bar at the same time for the rep to be credited.
*Inverted Row - Each bar will have a box that the athletes feet must be in. The rep begins with both athletes arms in a locked out position, pull up until chest is in contact with the bar (same time as partner) and then back to inverted locked out position.
*Burpee Box Jump - Athletes perform the burpee and at the bottom of the burpee (chests touching the floor) then progress through the burpee until jumping onto the top of the box. Extension is required on the top of the box for the rep to be credited.
*Power Snatch - The barbells begin on the floor and must be snatched to extension (hips and knees and elbows locked out) . Must be one continuoes movement
Event 2
In MF / MF partnerships
| Rx | Intermediate | Beginner |
|
0:00 - 2:00
|
||
Time Cap: 18 minutes
Official Weights & Heights
| Rx | Intermediate | Beginner |
| Weight 1 Male 50kg Female 35kg Weight 2 Male 60kg Female 40kg |
Weight 1 Weight 2 |
Weight 1 Weight 2 |
Sponsorship:
This event is brought to you by Ringers Western Rockhampton. Always massive supporters of local sports. Thank you to Jeffrey and the team. Make sure you head around to there store just around the corner on gladstone road.
Workout Flow:
At the call of go! 1 Male & Female partnership will jump onto a rower each(both partners row at the same time). The other partnership will head to the barbells and start accumulating as many thrusters as possible with weight 1 (one person working at a time). At the 2minute mark swap immediately the partnership for the rowers will continue accumaliting reps (one partner thurstering at a time and the other partnership will jump straight onto the rowers and continue recording calories.
- At 4minute mark Rest -
This is when the whole team can change barbells up to next weight
- At the 5minute mark Less Gooo! repeat the same format only this time weight is a bit heavier.
- At the 9minute mark Rest -
the whole team can help get the females bar ready.
- At 10minutes, Female you have 4 minutes to record your heaviest thrusters.
- At 14minutes it goes straight to the boys the whole team can help set the boys up and you also have 4 minutes to hit your heaviest thruster.
This workout has 3 scoring opportunities
Evnet 2 A - All thrusters reps added together
Evnet 2 B - total number of calories on both rowers
Event C - heaviest weight lifted by each athlete added together.
Standards:
*Thrusters - Athletes must hit the bottom of the squat (hip crease below knee crease) and then in 1 movement drive out and reach extension at the top (Knees, hips and shoulders and elbows all locked out in 1 straight line. any type of thruster jerk is NOT permitted.
You may squat clean your thrusters. If you power clean the bar up you must stand up before starting the squat part of the thruster.
Event 3
Team Monsta Mash
| Rx | Intermediate | Beginner |
| For Time 40 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 40 Syncro Toes 2 Bar (any 2) - 30 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 30 Syncro Strict HSPU (any 2) - 20 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 20 Bar Muscle ups |
For Time 40 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 40 Toes 2 Bar - 30 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 30 HSPU - 20 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 20 C2Bar Pull ups |
For Time 40 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 40 Syncro knee rasies (any 2) - 30 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 30 Syncro hand release push ups (any 2) - 20 Syncro OH Lunges [Team] 10 Syncro Power cleans [MF] 10 Syncro Power Cleans [MF] 20 Pull ups |
Time Cap: 12 minutes
Official Weights & Heights
| Rx | Intermediate | Beginner |
|
OH DB Lunge Power Clean |
OH DB Lunge Power Clean |
OH DB Lunge Male - 10kg Female - 6kg Power Clean Male - 30kg Female - 20kg |
Sponsorship:
This event is brought to you by Ringers Western Rockhampton. Always massive supporters of local sports. Thank you to Jeffrey and the team. Make sure you head around to there store just around the corner on gladstone road.
Workout Flow:
At the call of go! All 4 athletes will move onto the floor and begin their synchro lunges. Once the required reps have been completed, 2 athletes (M/F partnerships) will move to the bars and begin working through their synchro power cleans until the required amount of reps has been reached. Once the reps have been completed, the second M/F pairing will move to their barbell where they will perform 10 synchro power cleans. After they have completed the require reps, the whole team will proceed on and complete the required reps of the toes to bar (or Knee raise). Once the team has completed the required reps in the required format they return to the lunges and start round 2. Continue this way until all reps are completed or time cap is reached. If your team does happen to finish all the required reps as a tie breaker each lane will have a ski erg most cals wins. ADV are HS Walking
Standards:
* Synchro Lunge - Athletes must be at the bottom of the lunge (back knee touching the ground) at the same time and then must be at full extension at the same time. Athlete must step forward to initiate the lunge. A reverse lunge is NOT permitted.
*Synchro Power Cleans - The barbells begin on the floor and must be cleaned to extension (hips and knees locked out) with the elbows in front of the bar. Both athletes must be at the end position at the same time for the rep to be credited. Touch and Go reps are permitted and do not need to be in complete syncronisation throughout the movement BUT MUST be at the top of each rep together at the same time.
*Synchro Toes 2 Bar - Athletes must be at the bottom in a full hang position (feet behind parrell plane of the bar) at the same time and simultaneously touch the bar at the same time.
*Bar Muscle Ups - Athletes must begin with or pass through a hang below the bar with arms fully extended and feet off the ground. athletes must be fully locked out in the support position above the bar for the rep to be credited. Note: Pull-overs, rolls to support and glide kips are not permitted.
* Synchro Pullups - Athletes must start each rep with arms fully extented and feet off the ground. Both athletes must have their chins clearly over the bar at the same time for the rep to be credited.
Media
Community
Event Details
Closes: Jan 19, 2024
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