New Zealand Championship: 2024 Finals (CrossFit Licensed Event)

This workout is for time. On 3, 2, 1… Go! Athletes will begin their run. Athletes will return to the rig to complete their sets of toes to bar (or equivalent). Each break in the toes to bar rep scheme will result in a penalty. If an athlete breaks their set of toes to bar (or equivalent) they will need to leave their pull up bar and complete their double under penalty (or equivalent). Once their penalty is complete, the athlete may continue back on the rig picking back up from where they left off.

Rules:

• Every break in the toes to bar will result in penalty, multiple penalties per set may be received.
• Athletes must use their designated pull up bar only
• Athletes must complete their skipping penalty within their allocated lane markings 

Variations:

Elite
5 rounds
...m Run
39, 33, 27, 21, 15 Unbroken Toes to Bar 

Every break: 30 Double unders penalty

Intermediate, Masters 34-39 & 40-44
5 rounds
...m Run
29, 23, 17, 11, 5 Unbroken Toes to Bar 

Every break: 20 Double unders penalty

Masters 45+
5 rounds
...m Run
21, 17, 13, 9, 5 Unbroken Toes to Bar 

Every break: 50 single unders penalty

Scaled
5 rounds
...m Run
29, 23, 17, 11, 5 Unbroken Hanging Leg Raise  

Every break: 50 Single unders penalty 

For max load. Athletes will have 3 x 20 second time windows to establish a one rep max snatch. Athletes will take the floor and be assigned to their designated barbell. On the floor there will be 4 rows with 4 athletes in each row. On 3, 2, 1…Lift! Athletes in row 1 will have 20 seconds to lift, after their 20 second lifting window there will be a 10 second transition to Row 2. Athletes in row 2 will then have 20 seconds to make their lifts. This sequence will continue until all 4 rows of athletes have lifted, after Row 4 has lifted Row 1 will lift again, this cycle will continue until all 4 rows have lifted 3 times.

Rules:

• A full snatch of any kind is allowed.
• Hang snatching the barbell is not allowed.
• Athletes must demonstrate clear control of the barbell at full arm extension above their head with their hips and knees fully extended for the rep to count.
• Judges will give a clear “down” signal to the athlete once the rep is deemed complete.
• No lock out rule.
• Multiple attempts are allowed with the 20 second time window.
• The lift must be completed inside the 20 second time window. If the 20 second time window expires while an athlete is lifting, that rep will not count.
• No weight changes are allowed during the athletes 20 second time window.
• Lifting straps are not allowed.

This event is for time. On 3, 2, 1… Go! Athletes will complete a ring muscle up buy-in (or equivalent) followed by calories on the ski erg. In any time remaining of the 2 minute work window, athletes will accumulate as many sand bag cleans as possible. This work will repeat for 4 rounds or until an athlete completes all their sand bag cleans and crosses the finish line.

Rules:

• No reps may be completed outside of the 2 minute work window.
• All repetitions must be completed within the athletes allocated lane markings.
• Failure to complete all the sand bag repetitions within the specified work windows will result in an athletes score being counted as “total reps completed”.
• Athletes finishing time will be taken when they cross the finish line at the opposite end of the floor.
• Athletes must demonstrate clear control of the sand bag at the top of the movement with the sand bag supported upon one shoulder.
• There is no requirement for the sand bag to pass over the athletes shoulder. 
  
  

Variations:

Elite
5/3 Ring Muscle Ups
12/10 Cal Ski erg
45 Sand bag cleans 65kg/45kg

Intermediate
3 Bar Muscle Ups/6 Chest to Bar Pull-Ups 
12/10 Cal Ski erg
45 Sand bag cleans 45kg/34kg

Scaled
8 Pull-ups/5 Burpee Bar Touches
10/8 Cal Ski erg
35 Sand bag cleans 45kg/34kg

Masters 35-39
3 Bar Muscle Ups/6 Chest to Bar Pull-Ups
12/10 Cal Ski erg
35 Sand bag cleans 65kg/45kg

Masters 40-44
8 Chest to Bar Pull-Ups/4 Burpee Jumping Pull-Ups
10/8 Cal Ski erg
45 Sand bag cleans 45kg/34kg

Masters 45+
8 Pull-Ups/5 Burpee Bar Touches
10/8 Cal Ski erg
45 Sand bag cleans 45kg/34kg

This event is for time with a 12 minute time cap. On 3, 2, 1…Go! Athletes will complete their designated calories on a Concept 2 Bike Erg into 3 rounds of 9 power clean, 6 front squats, 3 shoulder to overhead at weight #1. Athletes will return to the Concept 2 Bike Erg for their second round of calories followed by 2 rounds of 9 power clean, 6 front squats, 3 shoulder to overhead at weight #2. Athletes will then return to the Concept 2 Bike Erg for a final round of calories followed by 1 round of 9 power clean, 6 front squats, 3 shoulder to overhead at weight #3. Athletes score will be taken on completion of their final shoulder to overhead rep, or the total reps they completed in 12 minutes.

Rules:

• Athletes must change their own weights throughout the workout.
• A shoulder to overhead movement of any kind is allowed.
• Repetitions may not be completed in any other order.

Variations:

Elite
21/18 cals C2 Bike
(3 rounds)
9-6-3 (Power Clean, Front Squat, STOH) 60kg/40kg
15/12 cal C2 Bike
(2 rounds)
9–6-3 ((Power Clean, Front Squat, STOH) 80kg/50kg
9/6 cal C2 Bike
(1 round)
9–6-3 (Power Clean, Front Squat, STOH) 100kg/70kg

Intermediate
21/18 cals C2 Bike
(3 rounds)
9-6-3 (Power Clean, Front Squat, STOH) 40kg/30kg
15/12 cal C2 Bike
(2 rounds)
9–6-3 ((Power Clean, Front Squat, STOH) 60kg/40kg
9/6 cal C2 Bike
(1 round)
9–6-3 (Power Clean, Front Squat, STOH) 80kg/50kg

Scaled
18/15 cals C2 Bike
(3 rounds)
9-6-3 (Power Clean, Front Squat, STOH) 40kg/30kg
12/10 cal C2 Bike
(2 rounds)
9–6-3 ((Power Clean, Front Squat, STOH) 50kg/35kg
6/5 cal C2 Bike
(1 round)
9–6-3 (Power Clean, Front Squat, STOH) 60kg/40kg

Masters 35-39 & 40-44
21/18 cals C2 Bike
(3 rounds)
9-6-3 (Power Clean, Front Squat, STOH) 40kg/30kg
15/12 cal C2 Bike
(2 rounds)
9–6-3 ((Power Clean, Front Squat, STOH) 60kg/40kg
9/6 cal C2 Bike
(1 round)
9–6-3 (Power Clean, Front Squat, STOH) 80kg/50kg

Masters 45+
18/15 cals C2 Bike
(3 rounds)
9-6-3 (Power Clean, Front Squat, STOH) 40kg/30kg
12/10 cal C2 Bike
(2 rounds)
9–6-3 ((Power Clean, Front Squat, STOH) 50kg/35kg
6/5 cal C2 Bike
(1 round)
9–6-3 (Power Clean, Front Squat, STOH) 60kg/40kg

This is event is for max distance. On 3, 2, 1…Go! Athletes will complete 1 round of rowing for calories into 1 round of alternating dumbbell snatch for repetitions. On completion of both the row and dumbbell snatches, in anytime left remaining athletes will accumulate as many meters handstand walking (or equivalent) as possible.

Rules:

• Athletes must remain on the rower until all calories are complete.
• Dumbbell snatches may begin on any hand, but alternate after each rep complete. Repetitions will be considered complete when the dumb is fully locked out above the head with knees and hips fully extended.
• Handstand walking and overhead lunge walking will be awarded 1 rep for each meter completed.
• Both the handstand walk and overhead walking lunge must begin with hands/feet behind the start line.
• Both Hands/feet must cross the one meter floor markings for the rep to count.
• Elite Division must complete their handstand walk in unbroken 5m sections with each section being worth 5 repetitions. Failure to complete a given section unbroken will result in the athlete needing to restart the section they failed within.
• For Elite athletes, a 5 meter section not completed prior to the time cap will not count towards your total score.
• Athletes must remain within their lane markings at all times for the repetitions to count. 

Variations:

Elite
50/45 Cal Row
50/50 Alt DB Snatch 30kg/22.5kg

Intermediate
50/45 Cal Row
50/50 Alt DB Snatch 22.5kg/15kg

Scaled
40/35 Cal Row
50/50 Alt DB Snatch 15kg/10kg
Single DB Overhead Walking Lunge 15kg/10kg

Masters 35-39
50/45 Cal Row
40/40 Alt DB Snatch 30kg/22.5kg

Masters 40-44
40/35 Cal Row
50/50 Alt DB Snatch 22.5kg/15kg

Masters 45+
40/35 Cal Row
40/40 Alt DB Snatch 22.5kg/15kg
Single DB Overhead Walking Lunge 22.5kg/15kg

This event is for time with an 8 minute time cap.

Teams will work in Male + Male & Female + Female pairs. 

On 3,2,1…Go! Pair 1 will begin by pushing their bar out on to floor and into zone 1. They will then complete 14 snatches at weight 1. On completion of 14 snatches, pair 1 will roll their bar forward to zone 2, load their bar, and complete 10 snatches at weight 2. Pair 1 will continue to this format with 6 snatches in zone 3 followed by 2 snatches in zone 4, loading their own bar in each new zone. Pair 1 will then push their bar across the finish line at the opposite end of the floor from where they started. Once pair 1’s bar crosses the finish line, Pair 2 may start by pushing their barbell out on to the floor and following the same sequence as pair 1.

Rules

* A Snatch of any kind may be used.

* Athletes may choose to share reps however they like within their pair. No minimum work requirement.

* Any pair may start this workout first.

* Once a pair begins the workout the other pair must wait until they have completed all the required repetitions before they can take the floor.

This event is for time with a 5 minute time cap. Athletes will complete 20 snatches immediately into 20 clean and jerks. Athletes will be require to progress their barbell down the competition floor increments of 10 snatches - 10 snatches - 10 clean and jerks - 5 clean and jerks - 5 clean and jerks. On completion of their final clean and jerk, athletes must cross the finish line for their time to be stopped.

Rules:

• A snatch of any kind is allowed.
• A clean and jerk of any kind is allowed.
• Repetitions must be completed within the designated zones.
• Athletes must keep their hands on the barbell when transitioning down the floor into a new zone. Throwing or pushing the barbell with their feet will result in the bar being return to the original zone and transitioned correctly. Carrying, re-racking or pushing with the hands on the barbell are all considered acceptable. 

Variations:

Elite, Masters 35-39
60kg/40kg

Intermediate, Masters 40-44, Masters 45+
50kg/35kg

Scaled
40kg/30kg