Aus Day Mash Up 2021
About This Competition
The Aus Day Mash Up is back in 2021 in its 7th year running!
Always a community-focused event, the day will not only raise money, but also bring everyone together for a fun throw-down to kick off the year.
We believe the day to be invaluable, as it has traditionally been a competition for first timers, with the pairing of teams allowing affiliates to work together, provide mentorship, create friendships and test their skills.
Athletes register as a pair of 1 male and 1 female, and will then be randomly given another pair to throwdown with for the day!
Frequently Asked Questions
COVID-19
The event organisers will be following the QLD Governments industry COVID Safe Event Checklist and guidelines.
Participants and spectators will be capped if necessary.
More information will be released prior to the event. Please do not hesitate to email us at competitions@crossfitcq.com.au should you require any information beforehand.
Refunds & Athlete Changes
There will be strictly no refunds on registrations. In the event an athlete is unable to compete, you may sub in other athletes however we must be notified via email prior to the event competitions@crossfitcq.com.au.
New team members will need to complete a waiver on the day before competing.
Will the workouts be released prior to the event?
Yes all workouts will be released at least one week prior to the event.
Where is event located?
The event is held at CrossFit CQ in Rockhampton:
5/49 Archer Street
Rockhampton City QLD 4700
CrossFit CQ is located within the Kent & Archer Health and Wellness complex.
Will there be food and drink available to purchase?
The sure will!
The Green Eat café next door will be open all day selling coffee, healthy food and snacks as well as protein smoothies, juices and cold drinks.
There will also be water and Fit Aids available for purchase from the CFCQ reception.
Parking
There is street parking available surrounding the venue. We ask that you try to buddy up and carpool as best you can, and avoid parking in any surrounding businesses or residences.
What should we bring with us?
There will be a area in the complex car park for athletes to set up for the weekend. You are welcome to bring whatever you will need to compete and enjoy:
Tent / Gazebo
Chairs
Water / food / snacks
Workout gear
Source: Competition Corner
Your results are already here.
Every competition you've entered, ranked workout by workout. Search your name and find your entire history.
Search the ResultsThe conversation is already happening.
Athletes are commenting, posting photos, and reliving the workouts. Jump in.
See the CommunityReady for what's next?
Browse upcoming competitions near you — your next event is probably already listed.
Find Competitions Near MeHow much stronger are you than last year?
Log PRs for every lift and benchmark workout. Your progress tells the story — KettleBoards keeps track.
Track Your PRsDivisions
Top Results
Top 5 finishers per division. View full results →
Workouts
Event 1 – A Fran of a Time
|
Beginners In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder |
Intermediate In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder 3 Thrusters (40kg/25kg) |
Advanced In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder 3 Thrusters (50kg/35kg) |
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! Both Female athletes will move to their barbell and start attempting their max weight Thruster, athletes choose what ever weight they wish the score will be the heaviest weight recorded for each athlete. Its the athletes responsibility to have their lifts completed and bar ready for their fran component of the event. When the clock hits 5:00 its the males turn and they have until the 10:00 mark to record their heaviest thruster. Again Its the athletes responsibility to have their lifts completed and bar ready for their fran ascending ladder component of the event. When the clock hits 10:00 immediately start completing the fran ascending ladder with your team. Score is the reps completed at the 15:00 mark
Standards:
*Thrusters - the bar must be cleaned from the ground. A squat or power clean is permitted. For the thruster rep to be completed athletes must hit depth (below parrell) and at the top reach extension at knees and hips and have the bar at full lockout above head.
*Inverted Row (Beginner) – athletes must start with extension of the elbows at the bottom then pull up until athletes chest touches the bar. When a successful rep is completed the judges will point to the athletes to confirm, athletes must wait for that confirmation before another rep can be started.
*Pull Ups (Intermediate) – you must start with elbows locked out at the bottom and pull up until your chin breaks the parallel line of the bar. Reverse grip, Kipping and Butterfly pull ups are both permitted.
*Bar Muscle ups (advanced) - Full lock out at the bottom and perform a muscle to have full lock out on top of th bar.
Event 1 – A Fran of a Time
|
Beginners In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder 3 Thrusters (30kg/15kg) |
Intermediate In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder 3 Thrusters (40kg/25kg) |
Advanced In MM / FF partnerships On a 15 minute Running clock 5:00 – 10:00 Minutes (Males) Max weight Thruster 10:00 – 15:00 Minutes (both Male and females together) Perfrom as many reps as possible of Ascending Ladder 3 Thrusters (50kg/35kg) so on and so on |
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! Both Female athletes will move to their barbell and start attempting their max weight Thruster, athletes choose what ever weight they wish the score will be the heaviest weight recorded for each athlete. Its the athletes responsibility to have their lifts completed and bar ready for their fran component of the event. When the clock hits 5:00 its the males turn and they have until the 10:00 mark to record their heaviest thruster. Again Its the athletes responsibility to have their lifts completed and bar ready for their fran ascending ladder component of the event. When the clock hits 10:00 immediately start completing the fran ascending ladder with your team. Score is the reps completed at the 15:00 mark
Standards:
*Thrusters - the bar must be cleaned from the ground. A squat or power clean is permitted. For the thruster rep to be completed athletes must hit depth (below parrell) and at the top reach extension at knees and hips and have the bar at full lockout above head.
*Inverted Row (Beginner) – athletes must start with extension of the elbows at the bottom then pull up until athletes chest touches the bar. When a successful rep is completed the judges will point to the athletes to confirm, athletes must wait for that confirmation before another rep can be started.
*Pull Ups (Intermediate) – you must start with elbows locked out at the bottom and pull up until your chin breaks the parallel line of the bar. Reverse grip, Kipping and Butterfly pull ups are both permitted.
*Bar Muscle ups (advanced) - Full lock out at the bottom and perform a muscle to have full lock out on top of th bar.
Event 2 - Atomic Synchronisation
|
Beginner In MF / FM Partnerships Round for round with your partner. In 12 minutes Complete as many rounds as possible of 24 Syncro DB Snatch - Straight into - As many reps as possible in 3minutes The other MF Partnership will do |
Intermediate In MF / FM Partnerships Round for round with your partner. In 12 minutes Complete as many rounds as possible of 24 Syncro DB Snatch - Straight into - As many reps as possible in 3minutes The other MF Partnership will do |
Advanced In MF / FM Partnerships Round for round with your partner. In 12 minutes Complete as many rounds as possible of 24 Syncro DB Snatch - Straight into - As many reps as possible in 3minutes The other MF Partnership will do |
---------------------------------------------------------------------
Official Weights & Heights:
Beginner – 10kg (male) / 6kg (female) & 20" Box
Intermediate – 15kg (male) / 10kg (female) & 24"/20" Box
Advanced – 22.5kg (male) / 15kg (female) & 24"/20" Box
---------------------------------------------------------------------
Sponsorship:
This event is brought to you by the One Life Centre.
Workout Flow:
At the call of Go! The first MF partnership will move to their respective dumbells. They must complete the required amount of Syncro DB snatches, once completed the partnership will perform the Single arm syncro OH DB Lunges and then the syncro burpee box jumps (see below for the standard). Once completed the required amount of syncro burpee box jumps the MF partnership will return to the start mat and tag the other MF partnership to enter the workout. Continue this tag team format until the 12min Marker is reached. at 12:00 immediately send 1 partnership to the respective bike and the other partnership to the push up station. athletes cannot interchange between bike and pushups you must stay on the station you start and you must have one feamale and one male on each station.
------------------------------------------------------------------
Standards
*Syncro DB Snatch -
*Syncro Single Arm Dumbbell OH Lunge -
*Syncro Burpee Box Jump – both athletes will start standing. To perform a synchronised rep, both athletes must be at the bottom of the rep together and then must pass over the object at the exact same time.
*Assault Bike – only one athlete rowing at a time. Can be split up however the athletes wish.
*Hand reales Push Up, EFL standard & HSPU -
Event 3 – Free for Four for Fun
|
Beginner In your team of 4 Perform as many reps as possible in 12 minutes 80 Calories on Rower *The Catch is each team must have their team plate above head at all times. Team plate: 15kg |
Intermediate In your team of 4 Perform as many reps as possible in 12 minutes 80 Calories on Rower *The Catch is each team must have their team plate above head at all times. Team plate: 20kg |
Advanced In your team of 4 Perform as many reps as possible in 12 minutes 80 Calories on Rower *The Catch is each team must have their team plate above head at all times. Team plate: 25kg |
------------------------------------------------------------
Official Weights:
Beginner:Deadball 60lbs/30lbs
Intermediate: Sandbag 100lbs / Deadball 60lbs
Advanced: Sandbag 150lbs/100lbs
------------------------------------------------------------
Sponsorship:
This event is brought to you by The One Life Centre
Workout Flow:
At the call of Go! 1 team member will move to their rower and start completing the required calories. Another team member must immediatly raise the plate above head. Once the plate is up it can not come down until time expires or reps are completed. Once required calories are reached by the team, the team can move to the Sandbag / deadball. Again only one partner can be completing reps at one time and the team plate must be above head. Once the required clean reps have been completed, the team can move to the skipping / double under component. This is where it is fun, one athlete skipping at a time and you must swap with another member of your team when you break. You DO NOT need to stay in any order their is NO minuim work requirement the only requirements are you must swap when you break and the team plate must be above head at all times. Continue like this for the remainder of the workout.
------------------------------------------------------------------
Standards
*Rower – only one athlete can row at a time. Athletes can splt trhe calories as they wish, no minuim work requirement.
*Sandbag/Deadball Clean – athletes must take the bag/ball from the ground and clean it over the shoulder. YOU MUST reach extension for the ball the pass over the shoulder, Ducking under the ball/bag is NOT permitted.
*Knee Raises – athletes will jump onto the bar and start in the hanging position. You must start with feet behind bar and then pull your knees above the parallel line of your belly button.
*Toes 2 Bar – athletes will jump onto the bar and start in the hanging position. You must start with feet behind bar and then complete the toes to bar by both feet similtanously touching the bar at the same time.
Media
Community
Event Details
Closes: Dec 11, 2020
Find Your Next Competition
Browse hundreds of CrossFit and functional fitness competitions worldwide.
Our goal is to bring the functional fitness competition community together. Organizing information and bringing valuable resources to the space.
Useful Links
Explore More
Competition Resources
Personal Records