Ahikā CrossFit

10 to 1 reps of:
Deadlifts
DB bench press
Squat cleans

At 3,2,1 Go, athletes begin working on 10 deadlifts, 10 DB bench press and 10 squat cleans.  The non-working athlete must wait under the rig. Teams may switch working athlete at any point with a hand tag under the rig. Only one athlete may work at a time.

Once the set of 10’s are complete, move on to the set of 9’s, then 8's and so on until either the set of 1’s are completed or the time cap has been reached.

Reps not completed will incur 1 second time penalty per rep.

Deadlifts 80/60 kg  

Dumbbell bench press 20/10 kg

Squat cleans 50/35 kg

Judges:

Record tie-break time at completion of round of 10. 

Record time when the athletes complete the workout or the reps completed when the time-cap is reached.

Buy-in*
21 synchro hang clean & jerk
Buy-in* (swap movements)
15 synchro hang snatches
Buy-in* (swap movements back)
9 synchro devils press

Finish by touching the AAB

*Buy in:
Working simtaneously
Athlete 1: 15 cal AAB
Athlete 2: 15 KB Box step ups

At 3,2,1 Go, athletes will simultaneously complete a buy-in of 15 calories on AA Bike and 15 kettlebell weighted box step-ups. Athlete 1 will complete the AA Bike cals while Athlete 2 completes the weighted box step-ups. 

The athletes will then perform 21 synchronised single arm alternating hang clean and jerks with dumbbells. 

At the completion of the 21 reps, move back to the bike and box to complete another buy-in of 15 cals and 15 weighted step ups.  This time Athlete 2 will complete 15 AA Bike cals, while Athlete 1 performs 15 weighted box step-ups.

After the second buy-in is done, move back to the DB’s and complete 15 synchronised single arm alternating hang snatches. 

Return to the AA Bike and kettlebell to complete another buy-in of 15 cals on AA Bike and 15 weighted step ups. Again, alternate from the previous round. 

Once both athletes complete the final buy in, move back to their dumbells and complete 9 synchronised single arm alternating Devils Press. 

Once the set of 9 is completed, both athletes must touch the AA Bike to stop the clock. Reps not completed will incur a 1 second time penalty per rep.

Kettlebell 24/16 kg

Dumbbells 15/10 kg

Judges:

Record the time when the 21 synchronised hang clean and jerks are completed for the tie-break time.

Record the time when the work is completed or the number of reps completed when the time cap is reached.

Relay style 500 m row and 25 thruster 

At 3,2,1 Go, Athlete 1 will begin their 500 m row, then will move on to the empty barbell to complete 25 thrusters.  At the completion of the 25th thruster, Athlete 2 will begin their 500 m row then complete 25 thrusters. Wait until the completion of the 7-minute cap before commencing Part B.

Barbell weight: Empty 20/15 kg barbell 

Fran 21-15-9 thrusters and pull-ups

Immediately following the completion of Part A’s time cap, athletes will begin Part B - Fran, which is 21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups.

The work is to be shared and the working athlete may be changed at any point with a hand tag. If completed prior to time cap, wait for the time cap to elapse before starting Part C.

Thruster weight empty barbell 20/15kg

Pull-ups. Can scale to body rows with Coach Grant's approval

You have 7 minutes to find a combined maximum clean.

Any type of clean will be accepted providing the athlete finishes the lift at full extension with elbows in front of the bar and knees and hips locked out. Athletes may take as many attempts as they wish. The score is the sum of both athletes heaviest clean.

Athletes may not load the barbell until the 7min timer commences.

If you miss a lift you may come down in weight and try again.

The lift must be complete by the 7 min time cap for the rep to count.

Barbell 20/15 kg

The top three teams will compete in the final. Sharing the work, complete the following:

40 toes to bar

150 double unders

1000 m row*

2 rope climbs

20 chest-to-bar pull-ups

75 double unders

Then max rope climbs in remaining time.

At 3,2,1 Go, the athletes will begin working on 40 TTB and 150 DU, sharing the work as required. 

*From there, two teams move forward to the two waiting rowers (one team will be knocked out). 

The two remaining teams will then share the 1000 m row and 2 rope climbs. 

They then move to the rig to complete 20 chest to bar pull-ups, followed by 75 DU. 

In whatever time is remaining, they will complete as many rope climbs as possible, which will be the teams score.

12-min cap