About This Competition
1 day MIXED PAIR competition
CrossFit without the gymnastics rig element *Pull-Ups, C2B, T2B, Bar MU
Meaning it will be a test of barbell, DB, KB, objects, synchro work.
Will involve barbell cleans and press movements
Weights will be your usual rxd weight - DB 22.5/15kg KB 24/16kg
Proper test for the ultimate pair
3 workouts then a final event for the top 4 teams
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | SAM & CARLA | 17 |
| 2 | FUN FITTERS | 21 |
| 3 | RICE AND A MUSHROOM | 21 |
| 4 | MUSHROOM ALL STARS | 21 |
| 5 | TEAM DC | 27 |
Workouts
This will be 2 parts:
A: Time of completing the ROW
B. Total Reps achieved in a 12 minute period
Details:
1200m Run (Broken in 200m intervals)
P1 runs
P2 completes AMRAP of Burpee Over Object
Athletes will then swap
Completing a total of 3 runs each
You will then go straight in to:
1200m ROW (Broken into 200m Intervals)
P1 Rows
P2 completes AMRAP DB Box Step Overs
ATR complete Syncrho Burpees
3-2-1 GO!!!
This will be 2 parts:
A: Time of completing the RUN/ROW
B. Total Reps achieved in a 12 minute period
Details:
1200m Run (Broken in 200m intervals)
P1 runs
P2 completes AMRAP of Burpee Over Object
Athletes will then swap
Completing a total of 3 runs each
You will then go straight in to:
1200m ROW (Broken into 200m Intervals)
P1 Rows
P2 completes AMRAP DB Box Step Overs
ATR complete Syncrho Burpees
3-2-1 GO!!!
IN AN 8 MINUTE WINDOW
Athletes will aim to achieve the highest weight for the following complex
6 x Deadlift
5 x Hang Cleans (Any version)
4 x STOH
3 x Front Squats
*1 athlete working at a time
*Each athlete will have a barbell
*plates from 1.25 - 20kg
12min Rolling Clock
Score A: Calories
Score B: REPS
p1: 1min AMRAP SKI Calories
p2: 1min AMRAP SKI Calories
8min AMRAP
8 Rounds YGIG ( 4 Rounds Each )
6 x Alt.DB Snatch 1 x 22.5/15kg
Into:
2 x Wall Walks *1 person working
10 x Syncrho Plate GTOH 20/15kg
Each round the person doing wall walks will alternate
On the 10minute mark athletes will return to the ski erg and complete 1 minute AMRAP each
12min Rolling Clock
Score A: Calories
Score B: REPS
p1: 1min AMRAP SKI Calories
p2: 1min AMRAP SKI Calories
8min AMRAP
8 Rounds YGIG ( 4 Rounds Each )
6 x Alt.DB Snatch 1 x 22.5/15kg
Into:
2 x Wall Walks *1 person working
10 x Syncrho Plate GTOH 20/15kg
Each round the person doing wall walks will alternate
On the 10minute mark athletes will return to the ski erg and complete 1 minute AMRAP each
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Event Details
Closes: May 17, 2024
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