Saturday 9th November 2024


Calling all Mo-Bro’s and Mo-Sister’s to our

Ultimate Trio’s Crossfit

Raising money for Men’s Health

Same Sex trios Competition | RX’D and Scaled Divisions

4 x workouts - tell your training buddies

Registration Opens Monday 19th August 2024

Train Together 💙 Grow Together 💙

WORKOUT .1.


For time (21min cap)

60 cal row (shared)

60 sync front squats

(1 athlete barbell, 1 athlete 2 x DB’s, 1 athlete rest - switch however you wish)

50 cal row (shared)

50 sync cleans

(1 athlete barbell, 1 athlete 2 x DB’s, 1 athlete rest - switch however you wish)

40 cal row

40 sync STOH

(1 athlete barbell, 1 athlete 2 x DB’s, 1 athlete rest - switch however you wish)

30 cal row

30 sync burpees over bar/DBs (all 3 athletes)

SCALED

30/20kg barbell + 2 x 10/7kg Dumbells

INTERMEDIATE

50/35kg barbell + 2 x 15/10kg dumbells

RX

60/45kg barbell + 2 x 22.5/15kg dumbells

Sponsored by Blends & Brewz Barber

Shop 3/264 Dohles Rocks Road, Murrumba Downs, Queensland, Australia 4503

WORKOUT .2.


4 rounds for max reps:(3min on - 1min rest)

10/7cal echo bike (indian file)max reps snatch (share reps as you wish)

Scaled division - Clean and Jerk


SCALED - Clean and Jerk weights

Round 1 - 30/20kg

Round 2 - 40/30kg

Round 3 - 50/35kg

Round 4 - 60/40kg


INTERMEDIATE - Snatch weights

Round 1 - 30/20kg

Round 2 - 40/30kg

Round 3 - 50/35kg

Round 4 - 60/40kg


RX - Snatch weights

Round 1 - 40/30kg

Round 2 - 60/40kg

Round 3 - 70/50kg

Round 4 - 80/60kg

WORKOUT .3.


Scaled for time (9min cap)

Athlete 1: 20 Box Jump Overs + walking lunge (bodyweight) + 30 ring rows + walking lunge

Athlete 2: 20 Box Jump Overs + walking lunge + 20 hanging knee raises + walking lunge

Athlete 3: 20 Box Jump Overs + walking lunge + 15 DB Strict press (2 x 10/7kg DBs) + walking lunge


Intermediate for time (9min cap)

Athlete 1: 20 Box Jump Overs + OH walking lunge (2 x 15/10kg Dbs) + 20 Pull ups + OH walking lunge

Athlete 2: 20 Box Jump Overs + OH walking lunge + 15 Toes to bar + OH walking lunge

Athlete 3: 20 Box Jump Overs + OH walking lunge + 7 meter handstand walk + OH walking lunge


RX for time (9min cap)

Athlete 1: 20 Box Jump Overs + OH walking lunge (2 x 22.5/15kg Dbs)

30 chest to bar Pull ups + OH walking lunge

Athlete 2: 20 Box Jump Overs + OH walking lunge

30 Toes to bar + OH walking lunge

Athlete 3: 20 Box Jump Overs + OH walking lunge

15 meter handstand walk + OH walking lunge

FLOATER


FLOATER WORKOUT

(can be completed at any time PRIOR TO LAST HEAT)

FOR MAX REPS:

ATHLETE 1: 90sec max Bear hug carry

ATHLETE 2: 60sec max DBall over shoulder

ATHLETE 3: 30sec max Dball squats


SCALED: 30/20kg Dball

INTERMEDIATE: 100lb sandbag/30kg dball

RX: 150lb/100lb sandbag

Scaled

Movement Requirements

Single Skips

Snatch/Clean & Jerks for Reps 40/25kg

Dumbbell movements 10/7kg

Ring rows

Hanging knee raise

Knee/Toe Push ups

Box jump/step up 24"/20"

Wallballs 14/8lb

Deadball over shoulder 30/20kg

Intermediate

Movement Requirements

Double Unders

Snatch/Clean & Jerks for Reps 50/35kg

Dumbbell movements 15/10kg

Pull-ups

Toes to Bar

Toe Push ups

Handstand walk 1-2m

Box jump 24"/20"

Wallballs 20/14lb

DeadbaImagell over shoulder 50/30kg

RX

Movement Requirements
Double Unders

Snatch/Clean & Jerks for Reps 60/40kg

Dumbbell movements 22.5/15kg

BMU/C2B/Pull-ups

Toes to Bar

Handstand Push UP/Walks 5m

Box jump 30"/24"

Wallballs 20/14lb

Deadball over shoulder 150Lb/100lb

Check In Time:

From 7:15am to 8:00am - only one athlete from your team needs to check your team in.

Athlete Briefing: 7:30am

Parking:

See the image below for best parking this Saturday.

Please park in the shopping centre complex which is just across the road from our gym.

Unfortunately you will run the risk of being towed if you park in other nearby business carparks.


What To Bring / What Not to Bring:

Bring: Food, water, chairs/rug to sit on. Shade shelters are okay, but there is limited room and no grass to peg them down. Cash or card to support our vendors.

Do not bring: Pets, children that will be left unattended at any time.


Schedule:

Schedule for the day (subject to minor changes, but this will give you enough info until heats are released on Friday

Workout 1: 8:15am to 10:15am

Workout 2: 10:30am to 12noon

Workout 3: 12:30pm to 1:40pm

Workout 4 is a Floater so it can be done at any time.

Presentations: 2:15pm

Ensure to support our Vendors who will be on site

Shayla Bakes and Brews

Bringing you the caffeine fix that you might need between workouts.

La Ro Sew Good Creations

Make sure to stop by and purchase a Movember scrunchies. $3.00 each with $2.00 fom each purchase being donated to the Movember Charity. Please bring cash - thank you

LSKD

Will be on site with a POP UP Store.
Chase The Vibe Through Sports, Fitness & Adventure. Evolve & Challenge The Status Quo.

MK Active

Shop our Australia activewear, leisurewear gym clothes & sportswear label on site with a POP UP Store. From workouts to hangouts, we've got you covered for every move.

We want to thank our sponsors

Blends and Brews Barber

For all your cuts and coffee fixes

Shop 12B/264 Dohles Rocks Rd, Murrumba Downs

Lululemon - Chermside

Designed for style, comfort & performance. Less stress, more sweat. Embrace your practice

Chermside - (07) 3359-8294 - Shop 2607, Westfield Chermside, 4032, QLD

Intersports

For all your sporting needs

3/135 Morayfield Rd Morayfield, QLD, Australia 4506