Two session times, 9am and 11am. 3 workouts, one winning gym that gets to hang the banner for another year. These have always been close competitions, come on down and help us win back the banner. We will pair you up to run through the 3 workouts. Then in the afternoon our NZFL Team takes on WOF CrossFit starting at 2pm. We will conduct a debrief for both events at Sprig and Fern on the completion of the NZFL match at approx 3:30pm.

WORKOUTS

#1 BEAR COMPLEX FOR LOAD

12 MIN TO ESTABLISH 1RM BEAR COMPLEX (NO Jerks).
Power Clean – Front Squat – Push Press – Back Squat – Push Press

Movements may be combined but NO jerks are allowed. You may Cluster (Clean Thruster) or Thruster the weight. But no rebend of the knees on the Push Press portion

Start with an unloaded bar, 2 x 25kgs, 2 x 20kg’s, 2 x 15kg’s, 2 x 10kg’s, 2 x 5kgs, 2 x 2.5kg’s and 2 x 1.25kg’s, no help with the bar loading.

#2 AMRAP MASH UP

10 MINUTE AMRAP – 21 OH Lunge Steps 15/10kg plate, 15 KB Swings 24/16kg, 9 WallBalls 20/14# to 10/9’

SCALING OPTIONS
Lunge
If unable to go knee to deck then double the reps on the lunge.

KB Swings
Female – 16kg = 15 swings (rx’d). 12kg = 20 swings, 8kg = 30 swings.
Male 24kg = 15 swings (rx’d), 20kg = 18 swings, 16kg = 23 swings, 12kg = 30, 8kg = 45 swings

WallBalls
Female 14# to 9’ = 9 reps (Rx’d). 10# to 9’ = 12 reps
Male 20# to 10’ = 9 reps (Rx’d). 14# to 10’ 12 = reps. 10# to 10’= 18 reps.

#3 CHAMRAP

CHAMRAP (Chipper AMRAP) 9 minute time cap

50 Squats
45 Sit Ups
40 Lateral Jumps over 10kg plate
35 Burpees
30 DB Push Press 15/10kg
25 Box Jumps 24/20″
20 Double Unders
15 TTB
10 HSPU
5 Muscle Ups
If you complete the 5 Muscle Ups then start a second round with 50 Squats, 45 Sit Ups etc.