Event 1 – The run – 07:45am start time
All competitors are required to be at Holla Trails at 7.15am
on Saturday 13th October. It
is the competitor’s responsibility to make arrangements to be there on
time. If the team is not complete and
ready to go when instructed then the team will forfeit their chance to run and
will be scored at the back of the teams.
Registration on Saturday is 07:15am-07:30am 07:45am first batch goes off
Team captain must report to registration official and
confirm all team members are present and ready for the event.
ALL team members MUST run.
Teams head off to a selected point and pick up a gumpole. The gumpole must be carried for the required
distance. One or more team members may
carry the pole at any time but the gumpole must cross the finish line.
Teams will head out in batches for event 1. The course is marked but the competitors will
not know where the finish line is until they see it.
Batch 1 07:45am
Batch 2 07:50am
Batch 3 07:55am
Batch 3 07:55am
Once the team is back from the run they must get their time,
report this to the official and they are then allowed to make their way to
Gateway for the remainder of the day. If
you forget your time or do not get your time from the official when you cross
the finish line then you will not receive a time and receive DNF which will
stick you at the maximum points for the event.
Will be scored on time taken for all team members and the gumpole
to cross the finish line.
If a member of the team does not run the team will receive a
15 minute time penalty per person not running.
| Event 1 | |||
| Batch 1 - 7.45am | Batch 2 - 7.50am | Batch 3 - 7.55am | |
| WOD Warriors | Platinum Monkey’s’ | Turkish Get Ups | |
| Frantastic | BYOB | Team FSU | |
|
THE CARDIACS | Crossfit PBM 2 | |
| SQUAT SQUAD | CrossFit PBM 1 | WoD Squad | |
| Umshini Wa | Gym Class Heroes | The Avengers | |
| Platinum EMC | Dirty 1/2 Dozen | Crossfit Bloemfontein 1 | |
| Team Vicious delicious | 3 Jerks and 3 Snatches | EC Extreme | |
| The Expendables | WOD Killers | CCF Super Heroes | |
| Platinum Stars | Secret 6 | Chalk my Snatch | |
| Snatch Box 20 | East London 2 | East London | |
| W2D2 | MI-6 | CCF Mud dogs | |
| ECX Saints | Platinum Newbies |
Event 2 - Thruster/Barbell Yoke walk - 11.00am start time - 15 minute workout
0-5 minutes. Women have 5 minutes to find their max thruster
each. In the first 5 minutes the guys will not perform any movement.
5-10 minutes. On 5 minutes the ladies will pick up their bar at the required weight (70kg) and carry it for as much distance as possible on their shoulders. At this time the men will proceed to the thruster area and have these 5 minutes to find their max thruster each.
10-15 minutes. At the end of the second 5 minutes the guys will load the bar to the required weight (120kg) and carry their bar as far as possible in the remaining time.
At this time the women must exit the arena and they will then rest for the last 5 minutes while the men carry.
Only 1 person may carry the barbell. The other 2 team members must pick the barbell from the floor but once it is on their team mates shoulders they may not help carry. Once the bar has been picked up, should it touch the floor at any stage there is a 30 hand release burpee penalty. The teams of 3 (men/women) can change carriers as and when required but should the bar touch the floor the penalty must be completed before picking up and carrying on. The carrier must carry the weight over a required distance and the barbell must cross the line at each end before heading back.
5-10 minutes. On 5 minutes the ladies will pick up their bar at the required weight (70kg) and carry it for as much distance as possible on their shoulders. At this time the men will proceed to the thruster area and have these 5 minutes to find their max thruster each.
10-15 minutes. At the end of the second 5 minutes the guys will load the bar to the required weight (120kg) and carry their bar as far as possible in the remaining time.
At this time the women must exit the arena and they will then rest for the last 5 minutes while the men carry.
Only 1 person may carry the barbell. The other 2 team members must pick the barbell from the floor but once it is on their team mates shoulders they may not help carry. Once the bar has been picked up, should it touch the floor at any stage there is a 30 hand release burpee penalty. The teams of 3 (men/women) can change carriers as and when required but should the bar touch the floor the penalty must be completed before picking up and carrying on. The carrier must carry the weight over a required distance and the barbell must cross the line at each end before heading back.
Heat 1 11am
Heat 2 11.20am
Heat 3 11.40am
Heat 4 12 noon
Heat 5 12.20pm
Heat 6 12.40pm
Heat 7 13.00 pm
Will be scored as 2 separate events. One opportunity for scoring is with total
weight lifted by the team. The second is
total distance carried by the team.
Each length is scored as 1.
Should the team be mid way through a length when the time is up then
they will be credited with the metres covered out of 10. Example
20 full lengths + half a length would be 20 + 5
| Heat 1 - 11.00am | Judges | Judges | Heat 2 - 11.20am | Judges | Judges | Heat 3 - 11.40am | Judges | Judges | Heat 4 - 12noon | Judges | Judges | Heat 5 - 12.20pm | Judges | Judges | Heat 6 - 12.40pm | Judges | Judges | Heat 7 - 13.00pm | Judges | Judges | |
| WOD Warriors | Roger Thompson | Lauren | Platinum EMC | Lauren | Paul Snook | W2D2 | Paul Snook | Roger Thompson | CrossFit PBM 1 | Roger Thompson | Lauren | Secret 6 | Lauren | Paul Snook | Team FSU | Paul Snook | Roger Thompson | EC Extreme | Roger Thompson | Lauren | |
| Frantastic | Dewet Grobler | Cara | Team Vicious delicious | Cara | Denis | ECX Saints | Denis | Dewet Grobler | Gym Class Heroes | Dewet Grobler | Cara | East London 2 | Cara | Denis | Crossfit PBM 2 | Denis | Dewet Grobler | CCF Super Heroes | Dewet Grobler | Cara | |
|
Michael Graham | Murray Morck | The Expendables | Murray Morck | Damian | Platinum Monkey’s’ | Damian | Michael Graham | Dirty 1/2 Dozen | Michael Graham | Murray Morck | MI-6 | Murray Morck | Damian | WoD Squad | Damian | Michael Graham | Chalk my Snatch | Michael Graham | Murray Morck | |
| SQUAT SQUAD | Wayne Tessendorf | Sean Keys | Platinum Stars | Sean Keys | Krige | BYOB (Bring your own Burpees) | Krige | Wayne Tessendorf | 3 Jerks and 3 Snatches | Wayne Tessendorf | Sean Keys | Platinum Newbies | Sean Keys | Krige | The Avengers | Krige | Wayne Tessendorf | East London | Wayne Tessendorf | Sean Keys | |
| Umshini Wa | derrick lumsden | Peter Grunow | Snatch Box 20 | Peter Grunow | Walter | THE CARDIACS | Walter | derrick lumsden | WOD Killers | derrick lumsden | Peter Grunow | Turkish Get Ups | Peter Grunow | Walter | Crossfit Bloemfontein 1 | Walter | derrick lumsden | CCF Mud dogs | derrick lumsden | Peter Grunow |
Event 3 – Progressive Chipper – start time – 8am – 20
minute AMRAP
5 Deadlifts 100/60kg, 5 Ball Slams 15/10kg, 5 Box jump
squats 24/20", 5 Kettlebell Swings 24./16kg, 5 Pull-ups
AMRAP 20 min
AMRAP 20 min
Teams must complete as many rounds and reps as possible in 20 minutes. Each time a successful round is completed 5 more reps will be added to the following round i.e 5 reps of each first round, 10 reps of each second, 15, 20 etc.
Any team member can work but only one at a time. All movements must be completed before moving on to the next.
Heat 1 13.30pm
Heat 2 14.00pm
Heat 3 14.30pm
Heat 4 15.00pm
Heat 5 15.30pm
Heat 6 16.00pm
Heat 7 16.30pm
Will be scored by total reps completed in the 20 minutes.
| Heat 1 - 13.30pm | Judges | Heat 2 - 14.00pm | Judges | Heat 3 - 14.30pm | Judges | Heat 4 - 15.00pm | Judges | Heat 5 - 15.30pm | Judges | Heat 6 - 16.00pm | Judges | Heat 7 - 16.30pm | Judges |
| WOD Warriors | Lauren | Platinum EMC | Paul Snook | W2D2 | Roger Thompson | CrossFit PBM 1 | Lauren | Secret 6 | Paul Snook | Team FSU | Roger Thompson | EC Extreme | Lauren |
| Frantastic | Cara | Team Vicious delicious | Denis | ECX Saints | Dewet Grobler | Gym Class Heroes | Cara | East London 2 | Denis | Crossfit PBM 2 | Dewet Grobler | CCF Super Heroes | Cara |
| CINDY - cators | Murray Morck | The Expendables | Damian | Platinum Monkey’s’ | Michael Graham | Dirty 1/2 Dozen | Murray Morck | MI-6 | Damian | WoD Squad | Michael Graham | Chalk my Snatch | Murray Morck |
| SQUAT SQUAD | Sean Keys | Platinum Stars | Krige | BYOB (Bring your own Burpees) | Wayne Tessendorf | 3 Jerks and 3 Snatches | Sean Keys | Platinum Newbies | Krige | The Avengers | Wayne Tessendorf | East London | Sean Keys |
| Umshini Wa | Peter Grunow | Snatch Box 20 | Walter | THE CARDIACS | derrick lumsden | WOD Killers | Peter Grunow | Turkish Get Ups | Walter | Crossfit Bloemfontein 1 | derrick lumsden | CCF Mud dogs | Peter Grunow |
Event 4 – Barbell overhead walking lunge and double
unders – start time 8am – 12 minute workout
Women start with the barbell overhead walking lunge @ 30kg. Working in a team they complete as many reps as possible in 6 minutes. While the women do this the men complete as many double unders as possible with 1 person working at a time. On the 6 minute mark they swap and the men must then load the bar to 50kg and continue.
Women start with the barbell overhead walking lunge @ 30kg. Working in a team they complete as many reps as possible in 6 minutes. While the women do this the men complete as many double unders as possible with 1 person working at a time. On the 6 minute mark they swap and the men must then load the bar to 50kg and continue.
Heat 1 8am
Heat 2 8.20am
Heat 3 8.40am
Heat 4 9am
Heat 5 9.20am
Heat 6 9.40am
Heat 7 10am
Score is total double unders + total reps of walking lunges for the team.
| Heat 1 - 8am | Judges | Judges | Heat 2 - 8.20am | Judges | Judges | Heat 3 - 8.40am | Judges | Judges | Heat 4 - 9.00am | Judges | Judges | Heat 5 - 9.20am | Judges | Judges | Heat 6 - 9.40am | Judges | Judges | Heat 7 - 10.00am | Judges | Judges |
| WOD Warriors | Roger Thompson | Cara | Platinum EMC | Cara | Krige | W2D2 | Krige | Wayne Tessendorf | CrossFit PBM 1 | Wayne Tessendorf | Denis | Secret 6 | Denis | Dewet Grobler | Team FSU | Dewet Grobler | Murray Morck | EC Extreme | Murray Morck | Roger Thompson |
| Frantastic | Dewet Grobler | Murray Morck | Team Vicious delicious | Murray Morck | Walter | ECX Saints | Walter | Lauren | Gym Class Heroes | Lauren | Damian | East London 2 | Damian | Michael Graham | Crossfit PBM 2 | Michael Graham | Sean Keys | CCF Super Heroes | Sean Keys | Dewet Grobler |
| CINDY - cators | Michael Graham | Sean Keys | The Expendables | Sean Keys | Roger Thompson | Platinum Monkey’s’ | Roger Thompson | Cara | Dirty 1/2 Dozen | Cara | Krige | MI-6 | Krige | Wayne Tessendorf | WoD Squad | Wayne Tessendorf | Denis | Chalk my Snatch | Denis | Michael Graham |
| SQUAT SQUAD | Wayne Tessendorf | Denis | Platinum Stars | Denis | Dewet Grobler | BYOB (Bring your own Burpees) | Dewet Grobler | Murray Morck | 3 Jerks and 3 Snatches | Murray Morck | Walter | Platinum Newbies | Walter | Lauren | The Avengers | Lauren | Damian | East London | Damian | Wayne Tessendorf |
| Umshini Wa | Lauren | Damian | Snatch Box 20 | Damian | Michael Graham | THE CARDIACS | Michael Graham | Sean Keys | WOD Killers | Sean Keys | Roger Thompson | Turkish Get Ups | Roger Thompson | Cara | Crossfit Bloemfontein 1 | Cara | Krige | CCF Mud dogs | Krige | Lauren |
Event 5 - Row too toes to bar ladder – Start time –
12 noon - 18 minute time cap
The teams must complete a 3km row. While the row is taking
place each team membermust complete 1 round of 30m (shuttle) sprint, then @ 50/30kg - 5 x
power cleans, 10 x shoulder to overhead, 15 x front squats and a 30m (shuttle) sprint back? Once they have completed the 3km row AND ALL members
have completed their round they then proceed to the pull up rig to get as
far up a t2b ladder as possible. 2, 4, 6.... Going up in 2's.
NOTE - When 1 member starts a rep range THEY must finish it. No other team member can finish that rep range or start the next set of reps until the previous member has finished. Example jon does 2, phil 4, steve 6, jane gets on to 8 but gets stuck on 4. jane MUST finish her 8 before the next person starts 10. NOT ALL TEAM MEMBERS MUST CARRY OUT T2B. ONE TEAM MEMBER CAN DO ALL T2B BUT THEY MUST DROP OFF THE BAR BETWEEN EACH
Heat 1 12 noon
Heat 2 12.30pm
Heat 3 13.00pm
Heat 4 13.30pm
Score is completed t2b set plus any additional t2b of un finished set used for tie breaker.
eg. 16(set) + 7(reps) will beat 16 + 2 (reps)
Should teams not complete the row and/or the reps of the
triplet then each rep and metre not rowed will equate to a negative score.
Example – A team completes the row but 1 person doesn’t
complete any reps of the triplet. The
team score would be -30. If another team
fails to complete the row by 100 metres and 1 person fails to complete a rep of
the triplet then their team score would be -130. The first team would then place higher than
the second in this example.
| Heat 1 - 12 noon | Judges | Judges | Heat 2 - 12.30pm | Judges | Judges | Heat 3 - 13.00pm | Judges | Judges | heat 4 - 13.30pm | Judges | Judges |
| 20 | Cara | Krige | 15 | Krige | Wayne Tessendorf | 10 | Wayne Tessendorf | Denis | 5 | Denis | Dewet Grobler |
| 19 | Murray Morck | Walter | 14 | Walter | Lauren | 9 | Lauren | Damian | 4 | Damian | Michael Graham |
| 18 | Sean Keys | Roger Thompson | 13 | Roger Thompson | Cara | 8 | Cara | Krige | 3 | Krige | Wayne Tessendorf |
| 17 | Denis | Dewet Grobler | 12 | Dewet Grobler | Murray Morck | 7 | Murray Morck | Walter | 2 | Walter | Lauren |
| 16 | Damian | Michael Graham | 11 | Michael Graham | Sean Keys | 6 | Sean Keys | Roger Thompson | 1 | Roger Thompson | Cara |
Event 6 – AMRAP, AMRAP and Chipper - Start time 14:30pm - 30 minute time cap
3 Minute AMRAP
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
6 Minute AMRAP
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
For Time
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
At the start of the event the teams get through as many rounds and reps as possible of the chipper in 3 minutes. Where instructed each movement must be complete by either males or females of the team.
At the end of 3 minutes we will call time. The teams must then head to the opposite end to where they started and complete as many rounds and reps as possible i-of the chipper in 6 minutes. Again where outlined certain movements can only be complete by either males or females.
At the end of 9 minutes will call time at which point the teams will head back to the original start and complete the whole chipper as fast as possible
Heat 1 14.30pm
Heat 2 15.15pm
There will be 3 chances of scoring for event 6
First will be total reps in 3 minutes.
Second will be total reps in 6 minutes
Third will be total time to complete the chipper.
There is a 30 minute time cap including the 9 minutes for the first 2 sections. If a team cannot complete the chipper in the allocated time then their score will be 30 + 1 sec for every rep not completed.
3 Minute AMRAP
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
6 Minute AMRAP
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
For Time
10 pistol squats (w) @ 12kg KB
20 OH Squats (m) @ 50kg
30 x Dbl DB g2oh (w) @ 2 x 10kg
40 Partner carries
40 Sandbag Sprints
30 x Dbl DB g2oh (m) @ 2 x 20kg
20 OH Squats (w) @ 30kg
10 Pistols (m) @ 20kg KB
At the start of the event the teams get through as many rounds and reps as possible of the chipper in 3 minutes. Where instructed each movement must be complete by either males or females of the team.
At the end of 3 minutes we will call time. The teams must then head to the opposite end to where they started and complete as many rounds and reps as possible i-of the chipper in 6 minutes. Again where outlined certain movements can only be complete by either males or females.
At the end of 9 minutes will call time at which point the teams will head back to the original start and complete the whole chipper as fast as possible
Heat 1 14.30pm
Heat 2 15.15pm
There will be 3 chances of scoring for event 6
First will be total reps in 3 minutes.
Second will be total reps in 6 minutes
Third will be total time to complete the chipper.
There is a 30 minute time cap including the 9 minutes for the first 2 sections. If a team cannot complete the chipper in the allocated time then their score will be 30 + 1 sec for every rep not completed.
| heat 1 - 14.30pm | heat 2 - 15.15pm | ||||||||||||||||||||||||||
|
Sounds like it's going be great. Enjoyably tough programming. All the best to all the athletes competing
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