Aus Day Mash Up 2022

Event 1a & b

In MF / MF partnerships
With a partner complete as many reps as possible in 10 minutes.

Sponsorship:
This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him.

Workout Flow:
At the call of Go! One Male and One Female will move to their boxes and start attempting their syncro burpee Box jumps. Once completed the required reps they continue to the OH DB Lunge then to the Bar for the syncro toes 2 bar. Once they complete all required reps of that round they tag their partners and now its there turn to complete a full round before tagging original 2 back in. Continue round for round tag team style until the 10minute mark is reached. At 10minutes the team work together to get their male and their female bar out and have 6minutes to register their individual 5rm. The 4 scores are added together to make the team score. all atheltes can work together to stack bars however only 1 athlete can lift at a time.

Standards:

*Syncro Burpee Box Jump - Athletes must be at the bottom of the burpee (chest touching the groung) at the same time and then must be at extension ontop of the box at the same time. Athlete can get to extension and then wait for their partner.

*Syncro OH DB Lunge - Athletes start in fully extended standing position with one arm locked out above head. the athletes will lunge down with both athletes back knee touching the ground at the same time. Athletes can then stand back to extension and rep is completed when both athletes are back at their starting position.

*Syncro Toes 2 Bar - Athletes Will jump to the bar and start from a full hang position. both athletes will need their toes 2 similtanously hit the bar and then return feet behind the bar while in hanging position. This must be done in syncronisation.

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*Please Refer to Part A for the full workout desrciption.

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In MM / FF partnerships

On a 12minute Running clock
In 6 minutes
Males: Max calories on Echo Bike
Females: Max rounds of DT

At the 6 minute Mark - Swap over

Females: Max calories on Echo Bike
Males: Max rounds of DT

Official Weights:
Male: 30kg
Female 15kg

Scoring:
Part A: Total amount of calories achieved by both partnerships.

Part B: Total amount of DT rounds completed

Workout Flow:
At the call of 3, 2, 1, Go. Athletes can move to their respective pieces of equipment.

Each lane will have 1 Echo Bike and a male and female bar that will be pre loaded to the correct weight.

The Rouge Echo Bike - Athletes can change as many times as they wish *NOTE: NEVER reset the bike as your score is the total number of calories on the bike at the end of the 12minutes.

DT - Here is where it is interesting. It is round for round DT so you can only tag partner In/Out between rounds. Once you start a round of DT you must finish it. You DO NOT have to do the round of DT unbroken, athletes can have strategic breaks where ever you see fit, you just can swap out. An athlete can do back to back rounds if they wish. If an athlete does start a round but can not finish it and tags their partner in, the partial round will NOT count.

Your tiebraker score for part a is your part b score and vise versa.

Standards:
*Echo Bike - Have Fun :)

*DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to overhead)

*Deadlift - Bar starts on the ground you must deadlift the bar to full extension (lock out of knees hips with shoulders behind the bar)

*Hang Power Clean - Bar starts between the knee and the hip, and must be cleaned to extension. A muslce or power clean is permitted.

*Shoulder 2 Overhead - Bar starts in front rack position and athletes can use either a strict press, push press, or Push jerk to get the bar above head. regardless of the movement used to get the bar above head you must have the bar at full lock out (knees, hips, shoulder and elbows) before returning to the rack position.

The Aus Day mash up is proudly brought to you by.

In MM / FF partnerships

On a 12minute Running clock
In 6 minutes
Males: Max calories on Echo Bike
Females: Max rounds of DT

At the 6 minute Mark - Swap over

Females: Max calories on Echo Bike
Males: Max rounds of DT

Scoring:
Part A: Total amount of calories achieved by both partnerships.

Part B: Total amount of DT rounds completed

Workout Flow:
At the call of 3, 2, 1, Go. Athletes can move to their respective pieces of equipment.

Each lane will have 1 Echo Bike and a male and female bar that will be pre loaded to the correct weight.

The Rouge Echo Bike - Athletes can change as many times as they wish *NOTE: NEVER reset the bike as your score is the total number of calories on the bike at the end of the 12minutes.

DT - Here is where it is interesting. It is round for round DT so you can only tag partner In/Out between rounds. Once you start a round of DT you must finish it. You DO NOT have to do the round of DT unbroken, athletes can have strategic breaks where ever you see fit, you just can swap out. An athlete can do back to back rounds if they wish. If an athlete does start a round but can not finish it and tags their partner in, the partial round will NOT count.

Your tiebraker score for part a is your part b score and vise versa.

Standards:
*Echo Bike - Have Fun :)

*DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to overhead)

*Deadlift - Bar starts on the ground you must deadlift the bar to full extension (lock out of knees hips with shoulders behind the bar)

*Hang Power Clean - Bar starts between the knee and the hip, and must be cleaned to extension. A muslce or power clean is permitted.

*Shoulder 2 Overhead - Bar starts in front rack position and athletes can use either a strict press, push press, or Push jerk to get the bar above head. regardless of the movement used to get the bar above head you must have the bar at full lock out (knees, hips, shoulder and elbows) before returning to the rack position.

The Aus Day mash up is proudly brought to you by.

*Please Refer to Event 2a for full workout description

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Sponsorship:
This event is brought you by Gorilla Health. For all your CrossFit needs they are your one stop shop. Ant will be on deck with his pop up store on the day, so head in and see him.

Workout Flow:
At the call of Go! THE WHOLE team will move forward and start attempting their syncro SA DB Thrusters, once completed the required reps they continue to the push ups. The Push ups can be broken up as you see fit. Once completed the team will move to the pull ups / muscle ups. Once the required reps have been completed team will move to there rower. The calories for the row can be broken up however the team wishes but understand the rows should be done very quickly to ensure enough time to finish the workouts. Once the first row is complete continue on completing the required reps. 

Standards:
*Single Arm Dumbbell Thrusters - All athletes must be at the bottom of the squat and then at the top (full extension) at the same time. Communication will be the key.

*Push Ups – hand release are CF Games Standard
EFL standard are 3 plates and an abmat one plate for each hand and one for their feet chest must touch the abmat with no other part of their body touching the ground.

*Pull Ups - you know what to do

*Bar Muscle Ups - you know what to do

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