THE WORKOUTS

REGISTRATION AND SCORE SUBMISSION CLOSES

- Sunday 28th April

 

RULES

- In order to compete at the main event in July either as an individual or as part of a team you must complete all 3 workouts from the online qualifier.

- Workouts do not need to be completed in a CrossFit affiliate, however they must be judged by a CrossFit Level 1 Trainer.

- If you are not completing the workout in a CrossFit affiliate, you will need to submit the name and email address of the CrossFit Level 1 Trainer who has validated your scores.

- We will not be accepting video submissions.

 

WOD 1

Complete as many rounds as possible in 8 minutes, of;

- 15 Wall balls (women= 6kg 9ft target/ men = 9kg 10ft target)

- 30 Double unders

 

MASTERS

Complete as many reps as possible in 8 minutes, of;

- 10 Wall balls  (women= 6kg 9ft target/men = 9kg 10ft target)

- 20 Double unders

 

 

WOD 2

Complete as many reps as possible in 10 minutes, of;

- 10 Power snatch (women= 25kg/ men= 35kg)

- 10 Burpees

- 10 Box jumps (women= 20″/ men= 24″)

 

MASTERS

Complete as many reps as possible in 10 minutes, of;

- 10 Power snatch (women= 20kg/ men= 30kg)

- 10 Burpees

- 10 Box jumps (women= 20″/ men= 24″)

 

 

WOD 3

Complete as many reps as possible in 12 minutes of the ladder;

- 3 Front squats (women= 35kg/ men= 55kg)

- 3 Shoulder to overhead (women= 35kg/ m3n= 55kg)

- 3 Toes to bar

- 3 Pull ups

 

- 6 Front squats

- 6 Shoulder to overhead

- 6 Toes to bar

- 6 Pull ups

 

- 9 Front squats

- 9 Shoulder to overhead

- 9 Toes to bar

- 9 Pull ups

12,12,12,12  15,15,15,15  18,18,18,18,  21,21,21,21, etc

 

MASTERS

Complete as many reps as possible in 12 minutes of the ladder;

- 3 Front squats (women= 30kg/ men= 50kg)

- 3 Shoulder to overhead (women= 30kg/ m3n= 50kg)

- 3 Toes to bar

- 3 Pull ups

6,6,6,6,  9,9,9,9, 12,12,12,12  15,15,15,15,  18,18,18,18, etc