The Flourish Cup

MF/MF (Group 1 finishes Part A then moves to Part B.  Group 2 will begin Part A at 8:00.

For Time (Part A and Part B)

Part A

Run from start line to wall...

2 Rounds: (8:00 time cap)

6 Synchro Wall Walks

12 Synchro Alternating DB Snatch(22.5/15) (Int - 15/10)

18 Synchro T2B  Int - Knee Raises

- straight into -

Part B

2 Rounds: (8:00 time cap)

18 Synchro Deadlifts (60/40) (Int - 40/30)

12 Synchro  Burpee Over Bar Int - can step over bar

6 Synchro Thruster (60/40) (Int - 40/30)

Run back to start line to record time

Scored as combined part A & B times for both M/F teams

WOD 3 Better Together

WORKOUT FLOW

On the call of 3,2,1…GO 

Part A (8 minute time cap) - First Male/Female pair will run from start line to the wall and perform 6 Synchro Wall Walks, once all 6 reps have been completed, they will move to the dumbbells and perform 12 Synchro Alternating DB snatches, once all 12 reps are complete, they will move to the pull up rig and perform 18 Synchro T2B (int – knee raises) This will then be repeated. Once 2 full rounds have been completed this pair will move immediately to Part B If athletes do not complete the full 2 rounds before the time cap they will move on to Part B and the reps remaining will be added to the score as seconds

Part B (8 minute time cap) – First Male/Female pair with perform 18 Synchro Deadlifts once all 18 reps have been completed, they will roll one barbell out of the way and perform 12 Bar Facing Burpee over Bar.  Once all 12 reps are completed, they will realign bars and perform 6 Synchro Thrusters.  This will then be repeated.  Once two full rounds have been completed this pair will run to the finish line and their score will be recorded.  

Second Male/Female team will start Part A at the 8 minute mark and follow the same flow as above.

Score will be the combined Part A and Part B time for both M/F pairs

MOVEMENT DESCRIPTION AND STANDARDS

Wall Walks – Athletes will start and finish each rep with legs, belly, and chest in contact with the floor.  There will be a start position and finish position for each division.  Any part of each of the athletes hand must be in contact with the marked line for the rep to be awarded at the beginning and end of each rep.  The athletes must not move their hands from the start line until both feet are off the floor and in contact with the wall.  The Synchronisation will be complete when both athletes reach the top of the rep.  One athlete can wait for the other.  There must be control shown in the descent phase of the wall walk with hands in contact with the finish position before feet touch the ground.  

Alt DB Snatch – Athletes must alternate hands every rep.  Both heads of the DB must contact the floor.  Any form of snatch is permitted, ie: muscle/power etc.  The synchronisation is when both athletes reach full hip and knee extension with the arm in full lockout over head at the same time.  One athlete can wait for the other at the top of the rep.  In the case of a no rep that rep must be repeated on the same arm as the failed rep.  At NO point can the Dumbbells be dropped or thrown; they must be placed on the ground.  Any misuse will result in a no rep and repeated misuse may result in disqualification.

Toes to Bar – Athletes must start in a hanging position with elbows extended, feet cannot be touching the floor.  The athletes feet must start the rep from behind the bar and finish with both feet making contact with the bar between the athletes hands.  Synchronisation will be when both athletes feet touch the bar at the top of the rep.  One athlete can wait for the other.  

Hanging knee raises - Athletes must start in a hanging position with elbows extended, feet cannot be touching the floor.  The athletes feet must start the rep from behind the bar and finish with the knees above parallel.  Synchronisation will be when both athletes knees reach above parallel at the top of the rep.  One athlete can wait for the other.  

Deadlift – Barbell starts on the ground and the rep is completed when the athlete stands the bar up to full extension.  Synchronisation will be when both athletes reach full hip and knee extension at the completion of the rep.  One athlete can wait for the other.  

Bar Facing Burpee – Athletes will start facing the barbell.  Athletes chest belly and legs must make contact at the bottom of the burpee.  Burpee may be jumped out and in or stepped out and in or any combination of jump and step.  RX teams must jump over the bar from a two foot take off.  INT teams can jump or step over the bar.  Synchronisation will be at the bottom of the burpee.  One athlete can wait for the other.

Thruster – Rep starts with barbell held in front rack position, elbows in front of bar.  Athletes will complete a full squat with hips passing below knees and stand back up pressing the barbell overhead with no re bending of the knee(jerk).  The rep is complete when the athlete has the barbell locked out overhead. The athlete must reach full hip,knee and arm extension at the completion of the rep.  Synchronisation will be at the top of the Thruster when athlete is in a fully locked out position with barbell overhead.  One athlete can wait for the other.

EMOTM x 8:00 FM (4 sets each)

10/8 Cal Echo (For time) (8/6 Cal Int)

Max Weight Snatch (1 attempt)

1:00 Barbell Reset

Then repeat with the remaining team members

Score is part A; total time of Echo Bike rounds for every team member and part B; total snatch weight lifted by each team member.

WOD 1 Danger Zone

WORKOUT FLOW

On the call of 3,2,1…GO 

Female athlete from pair 1 will start on the Echo bike, once calories are complete Female athlete will have the remainder of that minute to complete their snatch (one attempt).  Male athlete from pair 1 will start their Echo calories on the next minute, once calories are complete Male athlete will have the remainder of that minute to complete their snatch( one attempt).

Pair 1 Female and Male athletes will continue to alternate every minute until their 8 min EMOM is complete.  (4 sets each)

At the 8-minute mark a one-minute break will commence for the barbells to be reset for Female and Male Pair 2 athletes.

At the 9-minute mark, Female athlete from pair 2 will start on the Echo bike, once calories are complete Female athlete will have the remainder of that minute to complete their snatch.  Male athlete from pair 2 will start their Echo calories on the next minute, once calories are complete Male athlete will have the remainder of that minute to complete their snatch( one attempt).

Pair 2 Female and Male athletes will continue to alternate every minute until their 8 min EMOM is complete.  (4 sets each)

MOVEMENT DESCRIPTION AND STANDARDS

Athletes must reset the Echo Bike between teammates.  If they are not reset the judge will do so and you may miss out on any calories added to the previous tally.  

Any form of Snatch is permitted, ie: Power, Squat, Split.  The athlete must reach full hip,knee and arm extension at the completion of the snatch for the rep to count.  

There will be one Echo Bike and one Female(15kg) and one Male(20kg) barbell in each lane. These can be pre-loaded for each athlete by any member of the team.  Any member of the team can also adjust the weight during the workout.  Team members can only be within their designated lane.

Each athlete will have one minute to complete their allocated number of calories and complete their single attempt snatch.  Once the minute has elapsed the athlete will rest and may adjust their barbell while their counterpart completes their round.  

The score will be the total time for calories and the total weight of successful snatches from each athlete.  

3k row (accumulated)

30 rounds:

3 HSPU (int - Hand Release Push Ups)

4 C2B (int - pullups/ring rows)

5 BJO (int - step over)

6 Alt PISTOLS (int - alt single legged squats)

Indian file, 1 person on the rower the entire time 15:00min cap

Workout is scored for time.  Anything remaining will need to be completed before the time is finished.

WOD 2 Going the Distance

WORKOUT FLOW

On the call of 3,2,1…GO 

Athlete 1  will commence rowing, athlete 2  will start at the  HSPU(INT - pike Push ups) once athlete 2 has completed the 3 HSPU they will move forward to the 4 Chest to Bar(INT Pullup/Ring Rows) athlete 3 can start the HSPU.  Athlete 2  will move forward after they have completed the Chest to bar to the BJO.  Athlete 3 moves to the C2B this will allow athlete 4 to commence the HSPU.  This will  continue with athlete 2 moving from the BJO to the Pistols and the other athletes following in order. 

Once the athlete on the rower has rowed a minimum distance of 200m they are able to swap out with any teammate and then continue in an Indian file format.  Once the 3000m has been completed on the rower all four athletes will continue in the Indian file completing the 30 rounds.  If an athlete cannot perform a certain skill/movement they are permitted to bypass it.  They still cannot overtake the athlete in front.  The workout is complete when 30 rounds of each movement and the 3000m row have been completed.

If the team are time capped the remaining rounds any metres remaining to be completed will be added to the score as a time penalty.  

MOVEMENT DESCRIPTION AND STANDARDS

HSPU - Athlete will kick up to the wall with hands remaining within a designated area.  Rep will start with the athlete at full extension with heels in contact with the wall.  The athlete can perform any variation of HSPU;strict or kipping.  For the rep to be awarded the athletes head must make contact with the floor with the rep finishing with the athlete reaching full hip,knee and arm extension at the completion with heels in contact with the wall.

Hand Release Pushups -  Athlete will start the rep at the top of the push up (plank) position, chest must make contact with the floor at the bottom of the rep athlete will lift both hands simultaneously off the floor then return them to push up off the floor and complete the rep at the top of the plank position with elbows at full extension.

C2B - Athlete will start the rep at a full hang.  Athlete can perform any variety of C2B Pull Up; strict, kipping, butterfly.  The rep is awarded when the chest makes contact with the pull up bar.  

Pull Up - Athlete will start the rep at a full hang.  Athlete can perform any variety of  Pull Up; strict, kipping, butterfly.  The rep is awarded when the chin is above the pull up bar line. 

Ring Row - Rep will start with the athletes elbows at full extension, heels will be on a set line.  Athlete will maintain a straight body line while pulling the rings towards the chest.  Rings must make contact with the chest for the rep to count and the athlete will then return to the start position.

Box Jump Over - Athlete can start facing toward the box or laterally.  A two foot take off is required.  No extension is needed; the athlete can remain in a crouched position over the box.  Both feet must make contact with the box.  Athlete can step or jump down.

Box Step Over - Athlete can start facing toward the box or laterally.   Both feet must make contact with the box.  Athlete can step or jump down.

Alt Pistol - Athlete balances on one leg,  non working leg remains in front of the body.  Athlete squats on the working leg until the hip crease is below the knee.  Athlete must reach full extension of the hip and knee before the non working leg can make contact with the ground.  Once the rep is complete the athlete will alternate to the opposite leg and perform the same standard.  Athlete make hold or touch the non working leg.  

Alt Single legged squat - Athlete balances on one leg, the non working leg is tucked behind the working leg without the foot touching the floor.  Athlete squats on the working leg until the hip crease is below the knee.  Athlete must reach full extension of the hip and knee before the non working leg can make contact with the ground.  Once the rep is complete the athlete will alternate to the opposite leg and perform the same standard.