CrossFit Strength in Depth

Location: NOCCO Arena

19.1 (TBD)

Location: NOCCO Arena

10 Rounds for time:

• 4 bar muscle ups
• 8 metre unbroken handstand walk
• 12 hang dumbbell snatch 30kg/22.5kg

All athletes will begin on the start mat. On the call of 'Go!', the athlete will advance to the pull up rig to complete four bar muscle ups. Once the bar muscle ups have been completed, athletes will advance to the handstand walk lane where they will complete an unbroken eight metre handstand walk. Once the athlete has completed the handstand walk, they will advance to the hang dumbbell (DB) snatch station where they will complete twelve single arm hang DB snatches. Once the DB snatches have been completed, the athlete will return to the pull up bar to begin the next round of the workout. After the final set of DB snatches has been completed, athletes will advance to the finish mat, at which point, time will be called and recorded.

Following every two complete rounds, the athletes will advance the position that they execute the DB snatches by moving themselves and the DB forward to the next position indicated on the floor of their lane. This will be marked out on the field of play.

Athletes must complete the handstand walk within their own lane. If an athlete falls out of their lane causing obstruction to another athlete, or causing the other athlete to fall, the obstructed athlete may immediately advance to the DB snatches without completing the handstand walk.

Location: NOCCO Arena

3 attempts at a max snatch.

Athletes may attempt a lift every ninety seconds.
Athletes ranked 10th-7th will lift on minute 0:00, 1:30 and 3:00
Athletes ranked 3rd-1st will lift on 0:30, 2:00, 3:30
Athletes ranked 6th-4th will lift on 1:00, 2:30, 4:00

Athletes will have twenty seconds to execute a successful lift. Athletes may make mulitple attempts within their allocated twenty second window and athletes may increase or decrease the weight between these three attempts. Athletes may not change the load during their twenty second allocated window.

Prior to the start of the event, athletes may load their barbell to the increment that they wish to attempt as their first lift.

When the timer reaches 4:20, there will a one minute transition during which the athletes will make their way to the start mat for workout 4.

Location: NOCCO Arena

For time:

• 30/20 assault bike calories
• 30 clean and jerks @65kg/45kg

All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to their designated Assault bike and complete the prescribed calories for their respective division. Males will complete 30 calories, females will complete 20 calories.

Once the calories have been completed, athletes will advance to their barbell to complete 30 clean and jerks. Athletes will advance their bar after completing 10, 20 and 25 reps. Once all 30 reps have been completed, athletes will advance to the finish mat, at which point, time will be called and recorded.

Location: NOCCO Arena

For time:

• 200 double unders - RPM Scout rope
• 25 burpees over the rower
• 1000m Row
• 50m Single arm dumbbell overhead walking lunge 30kg/22.5kg
• 1000m Row
• 25 burpees over the rower
• 200 double unders - RPM Scout rope

All athletes will begin on the start mat. On the call of 'Go!', athletes will advance to the double under station to complete two hundred double unders. Once the double unders have been completed, athletes will advance to the rower and complete twenty five burpees over the rower. Once the twenty five burpees have been completed, athletes will mount the rower and complete a one thousand meter row. Once the row is complete, they will advance to the dumbbell and complete a fifty metre single arm overhead walking lunge. The lunge will be completed in five lengths of a ten metre turnaround. Once the fifty metre lunge has been completed, athletes will head back to the rower to complete a further one thousand metre row, followed by twenty five burpees over the rower and finally, two hundred double unders. Once the final double under is complete, the athlete must return to the start mat where they began the workout, at which point, time will be called and recorded.

Location: NOCCO Arena

3 rounds for time:

• Run 400m - assault air runner
• 21 toes to bars
• 12 deadlifts 160kg/105kg

All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to the Assault air runner to complete a 400m run. Once athletes have completed the run, they will advance to the pull up bar to complete twenty one toes to bars. Upon completing the toes to bars, athletes will advance to the barbell to complete twelve deadlifts at the prescribed loading for their division. Once the deadlifts are complete, the athlete will then advance their bar to the next section marked on the field of play, before returning to the Assault air runner to begin the next round.

Athletes will complete this sequence until the third set of deadlifts has been completed, at which point the athletes will advance to the finish mat where time will be called and recorded.

Location: NOCCO Arena

For time: 6-4-2

• Ropes climbs
• Thrusters 100kg/65kg

All athletes will begin on the start mat. At the call of 'Go!', athletes will advance to the rope to complete 6 rope climbs. Once athletes have completed 6 rope climbs, they will advance to the barbell to complete 6 thrusters at the prescribed loading for their division. Once the thrusters are complete, the athlete will then advance their bar to the next section marked on the field of play, before returning to the rope to begin the next round.

Athletes will complete this sequence until the third set of thrusters has been completed, at which point the athletes will advance to the finish mat where time will be called and recorded.