2024 Petone Showdown

In 5 minutes complete:

25/20 cal Hurricane Bike
20 Thrusters, 45/30kg
20 Handstand Push Ups

Rest 30 seconds

In 4 minutes complete:

25/20 cal Hurricane Bike
20 Thrusters, 45/30kg
20 Handstand Push Ups

Rest 30 seconds

In 3 minutes complete:

25/20 cal Hurricane Bike
20 Thrusters
20 Handstand Push Ups

Rx: 45/30kg
Int: 35/25kg, HSPU with ab-mat
Novice: 18/14 cals, 20/15kg, Hand Release Push Ups

WORKOUT DESCRIPTION

Teams will perform three sets of the triplet with decreasing time caps, teams that fail to finish the work in the designated time will be eliminated.

In Round 1, athletes have 5 minutes to complete 25/20 calories on the Hurricane Bike, 20 thrusters at 45/30kg, and 20 handstand push-ups. After a 30-second rest, Round 2 begins with 4 minutes to complete the same sequence: 25/20 cal on the bike, 20 thrusters at 45/30kg, and 20 handstand push-ups. Following another 30-second rest, Round 3 gives athletes 3 minutes to finish 25/20 cal on the bike, 20 thrusters at 45/30kg, and 20 handstand push-ups.

Movement standards

All reps can be shared between the team as desired.

Hurricane Bike - all calories must be completed before moving to the barbell. Judges will reset the monitor each round, athletes should not touch the monitor at any point in the workout.

Thrusters - Athletes must pass through a full squat with the hips passing below parallel, and at the top of the rep the barbell must be locked out overhead.

Handstand push-ups - On a flat surface with all parts of the hand on the designated mat athletes perform reps starting with heels against the wall at full extension. The head must touch the ground at the bottom of each rep before returning to full extension with the heels of the wall for the rep to count.

Scaling options are provided: Intermediate athletes will use 35/25kg thrusters and handstand push-ups with an ab-mat, while Novice athletes will do 18/14 cal on the bike, 20/15kg thrusters, and hand release push-ups.

Scoring is based on total time plus any remaining reps if the time cap is missed. Teams that fail to complete the workout within the time windows will be eliminated. In the case of elimination, the team will receive a score of the full time cap + all reps incomplete.

Squat Clean Ladder

Every minute perform:

20 Double Unders* + 1 Squat Clean

Male: 40-50-60-70-80-90-100-110-120-125-130-135-140
Female: 30-35-40-45-50-55-60-65-70-75-80-85-90

Intermediate: 10 Double Unders
Novice: 20 Single Unders

WORKOUT DESCRIPTION

This workout is structured as a Squat Clean Ladder and follows an every minute on the minute (EMOM) format. Teams will go one by one on separate minutes. Athletes will start each minute by performing double unders or single unders, depending on their division. Advanced athletes will complete 20 double unders, intermediates will do 10 double unders, and novices will perform 20 single unders.

Immediately after completing the jumps, the athlete must complete one squat clean before the 50 second mark. If successful, following the completion of the minute the athlete will move to the next barbell. Men's weights start at 40 kg and increase to 140 kg, progressing through the following increments: 40, 50, 60, 70, 80, 90, 100, 110, 120, 125, 130, 135, 140. Women's weights start at 30 kg and increase to 90 kg, using these increments: 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90.

The workout continues until the athlete can no longer complete the squat clean within the minute or has completed the final weight in their ladder. Each athlete must wait for the start of the next minute to begin the next set of jumps and squat clean. All novice teams will go first, followed by Intermediate teams, then Rx teams.

The team's score will be the combined total weight of both team members.

Tiebreak - Athletes who complete the ladder will move back to their rope to perform max single/double unders in the time remaining. 

18 minute AMRAP

50 cal Row
100 Pull Ups
50 Double Dumbbell Hang Clean & Jerk

in time remaining: Max Calorie Row

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Rx: Chest to Bar, 2x22.5/15kg DBs
Int: Chin Over Bar, 2x15/10kg DBs
Novice: Jumping (CrossFit Open standard), 2x10/5kg DBs

WORKOUT DESCRIPTION

This workout consists of an 18-minute AMRAP (as many reps as possible). Teams will start with a 50-calorie row, followed by 100 pull-ups, 50 double dumbbell hang clean and jerks, and finishing on the rower to perform as many calories as possible in the time remaining.

At the beginning of the workout, one team member will move the rower to complete 50 calories, switching out as desired. Immediately after finishing the row, athletes will move to the pull-up bar to perform 100 pull-ups shared between both team members. Following the pull-ups, athletes will move to the dumbbells to complete 50 double dumbbell hang clean and jerks.

Once all three movements are completed, any remaining time within the 18 minutes will be used to row for additional calories. The final score for the workout will be the total number of calories rowed, not including the initial 50 calories.

There is no tiebreak for this event.

5 Rounds for time:

9 Synchro Toes to Bar
7 Synchro Burpee Box Jump Overs
5 Synchro Power Snatches

Time cap: 9 minutes

Rx: 60/40kg, 24/20"
Int: 40/30kg, 20"
Novice: Sit-ups. 20/15kg 'Ground to Overhead', 20" Burpee Box Step Overs

WORKOUT DESCRIPTION

This workout consists of 5 rounds for time, with a 9-minute time cap. Each round requires all movements to be synchronized.

• Toes to Bar - All athletes must touch the bar with their toes simultaneously for the repetition to be counted. Novice will perform sit-ups with the synchronization requirement being at the start position with hands touching the ground above their head, and end position with hands touching the ground beyond the feet.
• Burpee Box Jump Overs - Each team member must execute a burpee facing the box followed by a jump over the box, landing on the opposite side. Both feet must make contact with the top of the box. The synchronization requirement for this movement is only at the bottom of the burpee, with both athletes touching their chest to the floor at the same time.
• Power Snatches - Each athlete lifts the barbell from the ground to an overhead position in one motion. All athletes must achieve full lockout overhead at the same time for the repetition to count. Novice teams may perform a Clean & Jerk variation if desired so long as both athletes reach the lockout position at the same time.

The workout starts on the 3,2,1...Go!. Athletes move through each movement completing all reps before beginning the next movement. Once all Toes to Bar, Burpee Box Jump Overs, and Power snatches are completed teams will begin again with the Toes to Bar. The workout is complete when all five rounds are finished or the 9-minute time cap is reached. Teams that do not complete all reps within the time cap will be penalised one second for every rep remaining.