The Workouts - updated Tuesday June 21

These are the workouts for the CFNZ Battle Royale 2011.  We have made every effort to make workouts as inclusive as possible for as many people as possible, to allow those who are participating in their very first CrossFit comp, to complete the events, while still providing a challenge for more experienced and skilled competitors.  But if you feel you need to change categories, please get in touch asap with tamaryn@crossfitnz.co.nz

Workout Three

So due to a flood of late entries (we didn't want to turn anyone away from a fun day, but jeez people, the close date was on the website!!), we've re-jigged things a bit.

Workout Three is below, AND for the top 7 competitors in male and female rx'd they will get a bonus Battle Royale workout (details on the day):

Rx'd

5 Over Head Squats 50/35kg
10 KB Snatches 24/16kg (10 reps total, split between hands anyhow)
AMRAP in 5 mins

Intermediate

5 OH Squat 40/30kg
10 KB Swings 24/16kg
AMRAP in 5 mins

Beginner

5 OH Squat 30/20kg
10 KB Swings 16/12kg
AMRAP in 5 mins

 

Workout One

Rx Division

1000m run

50 Pullups

40 Overhead Walking Lunges 20/10kg

30 Hand release Burpees

20 Zercher squats 20/10kg

10 Handstand Pushups (kipping allowed)

Intermediate Division

800m run

20 Pullups

20 OH Walking Lunges 20/10kg

20 Hand release Burpees

20 Zercher Squats 20/10kg

20 Pushups

Beginner Category

600m run

20 Jumping Pullups

20 OH Walking Lunges 10/5kg

20 Hand Release Burpees

20 Zercher Squats 10/5kg

20 Kneeling Pushups

Workout Two

Rx -Snatch Ladder (Power Snatch allowed)

Intermediate - Clean and Jerk Ladder (Power Clean allowed)

Beginner - Power Clean Ladder

Men: 40,45,50,55,60,65,70,75,80,85,90,95
Women: 30,35,40,45,50,55,60,65

- 1 rep every 30 seconds until failure.  You then have 2 mins to perform a bonus challenge.  Ties will be broken with head to head max reps.

Comments

[luke]

BRING THE RAIN!!!!!

[Kat]

I think i might need to drop to intermediate, i can't do handstand push ups!

[Donna- MaD Crossfit]

sounds awesome!