Australian CrossFit Championship Elite Events and Schedule
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Day 1: Thursday, January 24
Individual Event 1
Female Heat 1 and 2: 9:00 AM AEST (Wednesday, 3:00 PM PT/6:00 PM ET)
Female Heat 3 and 4: 9:50 AM AEST (Wednesday, 3:50 PM PT/6:50 PM ET)
Male Heat 1 and 2: 10:40 AM AEST (Wednesday, 4:40 PM PT/7:40 PM ET)
Male Heat 3 and 4: 11:30 AM AEST (Wednesday, 5:30 PM PT/8:40 PM ET)
Team Event 1 and 2
Heat 1: 12:30 PM AEST (Wednesday, 6:30 PM PT/9:30 PM ET)
Heat 2: 1:25 PM AEST (Wednesday, 7:25 PM PT/10:25 PM ET)
Day 2: Friday, January 25
Team Event 3
For time: relay
1000m row
25 pistols
15 hang clean @ 100/65
**each member of the four-person team must complete the workout, time is last team member over the finish line
Heat 1: 9:00 AM AEST (Thursday, 3:00 PM PT/6:00 PM ET)
Heat 2: 9:20 AM AEST (Thursday, 3:20 PM PT/6:20 PM ET)
Individual Event 2
12 double KB Snatch @ 28kg/20kg
100 double unders (regular rope)
12 double KB snatch
80 double unders (Zuess rope)
12 double KB snatch
60 double unders (drag rope)
Female Heat 1: 10:45 AM AEST (Thursday, 4:45 PM PT/7:45 PM ET)
Female Heat 2: 11:00 AM AEST (Thursday, 5:00 PM PT/8:00 PM ET)
Female Heat 3: 11:15 AM AEST (Thursday, 5:15 PM PT/8:15 PM ET)
Female Heat 4: 11:30 AM AEST (Thursday, 5:30 PM PT/8:30 PM ET)
Male Heat 1: 11:45 AM AEST (Thursday, 5:45 PM PT/8:45 PM ET)
Male Heat 2: 12:00 PM AEST (Thursday, 6:00 PM PT/9:00 PM ET)
Male Heat 3: 12:15 PM AEST (Thursday, 6:15 PM PT/9:15 PM ET)
Male Heat 4: 12:30 PM AEST (Thursday, 6:30 PM PT/9:30 PM ET)
Individual Event 3
20 ring muscle ups
30 DB box steps overs (1 DB) @ 45kg/32.5kg
40 single arm S2OH @ 45/32.5
Min work requirement: 1 S2OH
Female Heat 1: 12:45 PM AEST (Thursday, 6:45 PM PT/9:45 PM ET)
Female Heat 2: 1:05 PM AEST (Thursday, 7:05 PM PT/10:05 PM ET)
Female Heat 3: 1:25 PM AEST (Thursday, 7:25 PM PT/10:25 PM ET)
Female Heat 4: 1:45 PM AEST (Thursday, 7:45 PM PT/10:45 PM ET)
Male Heat 1: 2:05 PM AEST (Thursday, 8:05 PM PT/11:05 PM ET)
Male Heat 2: 2:25 PM AEST (Thursday, 8:25 PM PT/11:25 PM ET)
Male Heat 3: 2:45 PM AEST (Thursday, 8:45 PM PT/11:45 PM ET)
Male Heat 4: 3:00 PM AEST (Thursday, 9:00 PM PT/Friday, 12:00 AM ET)
Individual Events 4 and 5
Event 4: 1 mile Run (7 min time cap)
Event 5: Fran with a twist (5min time cap)
Female Heat 1: 3:20 PM AEST (Thursday, 9:20 PM PT/Friday, 12:20 AM ET)
Female Heat 2: 3:35 PM AEST (Thursday, 9:35 PM PT/Friday, 12:35 AM ET)
Female Heat 3: 3:50 PM AEST (Thursday, 9:50 PM PT/Friday, 12:50 AM ET)
Female Heat 4: 4:05 PM AEST (Thursday, 10:05 PM PT/Friday, 1:05 AM ET)
Male Heat 1: 4:20 PM AEST (Thursday, 10:20 PM PT/Friday, 1:20 AM ET)
Male Heat 2: 4:35 PM AEST (Thursday, 10:35 PM PT/Friday, 1:35 AM ET)
Male Heat 3: 4:50 PM AEST (Thursday, 10:50 PM PT/Friday, 1:50 AM ET)
Male Heat 4: 5:05 PM AEST (Thursday, 11:05 PM PT/Friday, 2:05 AM ET)
Day 3: Saturday, January 26
Team Event 4
For time: relay
800m Run
100 Double Unders (Zues rope)
20m OH Lunge (25/20 plate)
800m Run
**team members perform as individuals, time is last member over the finish line
Heat 1: 9:00 AM AEST (Friday, 3:00 PM PT/6:00 PM ET)
Heat 2: 9:25 AM AEST (Friday, 3:25 PM PT/6:25 PM ET)
Team Event 5
For time:
75 Back squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Front squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Overhead squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Back squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Front squats 50kg
50 Pull-ups
25 Shoulder-to-overhead 50kg
75 Overhead squats 50kg
50 Pull-ups
25 Shoulder to overhead 50kg
*repeat of 2012 regional workout with small changes
**the bar must not touch the ground at any stage until the last overhead rep has been completed. team members can interchange positions at anytime
***If the bar touches the ground, there will be a 1:00 penalty.
Heat 1: 9:50 AM AEST (Thursday, 3:50 PM PT/7:50 PM ET)
Heat 2: 10:20 AM AEST (Thursday, 4:50 PM PT/7:50 PM ET)
Individual Event 6
50 wall-balls @ 9/6 10 ft
Then 4 RFT
14 bar facing burpees
7 overhead squats @ 70kg/50kg
Female Heat 1: 10:50 AM AEST (Friday, 4:50 PM PT/7:50 PM ET)
Female Heat 2: 11:10 AM AEST (Friday, 5:10 PM PT/8:10 PM ET)
Female Heat 3: 11:30 AM AEST (Friday, 5:30 PM PT/8:30 PM ET)
Female Heat 4: 11:50 AM AEST (Friday, 5:50 PM PT/8:50 PM ET)
Male Heat 1: 12:10 PM AEST (Friday, 6:10 PM PT/8:10 PM ET)
Male Heat 2: 12:30 PM AEST (Friday, 6:30 PM PT/8:30 PM ET)
Male Heat 3: 12:50 PM AEST (Friday, 6:50 PM PT/8:50 PM ET)
Male Heat 4: 1:10 PM AEST (Friday, 7:10 PM PT/9:10 PM ET)
Individual Event 7
2 Rounds; 1 min rest between rounds
Ski Erg 500m
Row 750m
Bike Erg 1500m
9 minute mark compulsory 1 minute rest
Bike Erg 1000m
Row 650m
Ski Erg 500m
Female Heats 1 and 2: 1:30 PM AEST (Friday, 7:30 PM PT/9:30 PM ET)
Female Heats 3 and 4: 1:55 PM AEST (Friday, 7:55 PM PT/9:55 PM ET)
Male Heats 1 and 2: 2:20 PM AEST (Friday, 8:20 PM PT/10:20 PM ET)
Male Heats 2 and 3: 2:45 PM AEST (Friday, 8:45 PM PT/10:45 PM ET)
Individual Event 8
For Time:
16 Strict Ring Dips
10m Overhead Lunge@25/20kg
14 Strict Ring Dips
20m Overhead Lunge@25/20kg
12 Strict Ring Dips
30m Overhead Lunge@25/20kg
10 Strict Ring Dips
40m Overhead Lunge@25/20kg
Female Heat 1: 4:10 PM AEST (Friday, 10:10 PM PT/Saturday, 0:10 AM ET)
Female Heat 2: 4:20 PM AEST (Friday, 10:20 PM PT/Saturday, 0:20 AM ET)
Female Heat 3: 4:30 PM AEST (Friday, 10:30 PM PT/Saturday, 0:30 AM ET)
Female Heat 4: 4:40 PM AEST (Friday, 10:40 PM PT/Saturday, 0:40 AM ET)
Male Heat 1: 4:50 PM AEST (Friday, 10:50 PM PT/Saturday, 0:50 AM ET)
Male Heat 2: 5:00 PM AEST (Friday, 11:00 PM PT/Saturday, 1:00 AM ET)
Male Heat 3: 5:10 PM AEST (Friday, 11:10 PM PT/Saturday, 1:10 AM ET)
Male Heat 4: 5:20 PM AEST (Friday, 11:20 PM PT/Saturday, 1:20 AM ET)
Day 4: Sunday, January 27
Individual Event 9
Workout Details TBD
Female Heat 1: 10:25 AM AEST (Saturday, 4:25 PM PT/7:25 PM ET)
Female Heat 2: 10:35 AM AEST (Saturday, 4:35 PM PT/7:35 PM ET)
Female Heat 3: 10:45 AM AEST (Saturday, 4:45 PM PT/7:45 PM ET)
Female Heat 4: 10:55 AM AEST (Saturday, 4:55 PM PT/7:55 PM ET)
Male Heat 1: 11:05 AM AEST (Saturday, 5:05 PM PT/8:05 PM ET)
Male Heat 2: 11:15 AM AEST (Saturday, 5:15 PM PT/8:15 PM ET)
Male Heat 3: 11:25 AM AEST (Saturday, 5:25 PM PT/8:25 PM ET)
Male Heat 4: 11:35 AM AEST (Saturday, 5:35 PM PT/8:35 PM ET)
Individual Event 10
Workout Details TBD
Female Heat 1: 11:50 AM AEST (Saturday, 5:50 PM PT/8:50 PM ET)
Female Heat 2: 12:05 PM AEST (Saturday, 6:05 PM PT/9:05 PM ET)
Female Heat 3: 12:20 PM AEST (Saturday, 6:20 PM PT/9:20 PM ET)
Female Heat 4: 12:35 PM AEST (Saturday, 6:35 PM PT/9:35 PM ET)
Male Heat 1: 12:50 PM AEST (Saturday, 6:50 PM PT/9:50 PM ET)
Male Heat 2: 1:05 PM AEST (Saturday, 7:05 PM PT/10:05 PM ET)
Male Heat 3: 1:20 PM AEST (Saturday, 7:20 PM PT/10:20 PM ET)
Male Heat 4: 1:35 PM AEST (Saturday, 7:35 PM PT/10:35 PM ET)
Individual Event 11
Workout Details TBD
Female Heat 1: 1:50 PM AEST (Saturday, 7:50 PM PT/10:50 PM ET)
Female Heat 2: 2:05 PM AEST (Saturday, 8:05 PM PT/11:05 PM ET)
Female Heat 3: 2:20 PM AEST (Saturday, 8:20 PM PT/11:20 PM ET)
Male Heat 1: 2:35 PM AEST (Saturday, 8:35 PM PT/11:35 PM ET)
Male Heat 2: 2:50 PM AEST (Saturday, 8:50 PM PT/11:50 PM ET)
Male Heat 3: 3:05 PM AEST (Saturday, 9:05 PM PT/Sunday, 12:05 AM ET)
Female Heat 4: 3:20 PM AEST (Saturday, 9:20 PM PT/Sunday, 12:20 AM ET)
Male Heat 4: 3:35 PM AEST (Saturday, 9:35 PM PT/Sunday, 12:35 AM ET)