Workout Six:
Please read and watch carefully there will be no workout brief on the day. Please ask any questions in the comments, please do not DM questions.
Workout 6 will start 1 min after the time cap of workout 5
For Time: @ RX 90/60 → INT/Masters 70/45 → Scaled 55/35
The weight stays the same the whole way through.
R1
10 Front Squats
10 Shoulder to Overhead
R2
8 Front Squats
8 Shoulder to Overhead
R3
6 Front Squats
6 Shoulder to Overhead
R4
4 Front Squats
4 Shoulder to Overhead
*6 Lateral Burpee Over Bar penalty if the bar is dropped inside the round. (between rounds is permitted)
7 min Cap
The Athlete will start standing in front of Barbell.
At 3-2-1-Go the athlete will start their repetitions. The athlete will complete the front squats and shoulder to overhead, the reps will decline by 2 on each movement each round until the round of 4 each is completed.
If the athlete chooses to drop the bar anytime during the round the athlete will need to perform 6 lateral burpees over the bar before continuing. The athlete may put the bar down between rounds.
Workout Five:
Please read and watch carefully there will be no workout brief on the day. Please ask any questions in the comments, please do not DM questions.
For Time:
30-25-20-15
Wall Balls @ 9/6 all divisions
Hang DB Snatch @ 22.5/15 → INT 22.5/15 → SC 15/10
10 Lunges after each round (5 Each Leg) @ 22.5/15 → INT 22.5/15 → SC 15/10 (Rx overhead, INT/Masters & Scaled Goblet)
8 min Cap
The athlete will start under the pull up bar.
At 3-2-1- Go the athlete will move to their Med ball and complete the needed reps. After the the Wall ball reps have been completed the athlete will move to the DB on the competition floor where they will complete their Hang DB Snatch reps. After completing the Snatches, the athlete will then move straight onto their Lunges.
Workout 6 will start 1 min after the time cap of workout 5.
Again Faster New Zealand Complex
Workout Four:
Will start 1 min after the cap of workout 3
Please read and watch carefully there will be no workout brief on the day, please ask any questions in the comments, please do not DM questions.
5 minutes to build to a Max Load Complex.
1 Deadlift
+
1 Clean (power or squat)
+
1 Hang Clean (power or squat)
The athlete will start standing in front of the Barbell loaded to their starting weight.
At 3-2-1-Go the athlete will start their complex. The athlete will have as many attempts as needed in the 5-minute window.
The complex will be performed unbroken.
Athletes may NOT wear gymnastics grips or lifting straps during this workout.
The athlete will not have any assistance with the loading of the barbell.
The bar must have collars on the outside of the plates for the complex to count.
The smallest plates will be 2.5kgs on each side.
Frog Grips Workout Three
Please read and watch carefully there will be no workout brief on the day, please ask any questions in the comments, please do not DM questions.
9min Cap
6 Rounds For Time:
6 HSPU
6 Rig Movement
6 DB Movement
Rx Men: Strict Deficit HSPU → BMU → Single Arm DB OH Squat @ 22.5
Int/Masters Men: Deficit Kipping HSPU → BMU or Burpee c2b → 1 arm Hang DB Squat Clean Thruster @ 22.5
Scaled Men: Ab Mat Kipping → Burpee Pull Up → 1 arm Hang DB Squat Clean Thruster @15
Rx Women: Strict HSPU → BMU → 1 arm Single Arm DB OH Squat @15
Int/Masters Women: Flat Kipping HSPU → BMU or Burpee c2b → 1 arm DB Hang Squat Clean Thruster @ 15
Scaled Female: Ab Mat Kipping + 10kg plate→ Burpee Pull Up → 1 arm Hang DB Squat Clean Thruster @10
The athlete will start under the pull-up bar.
At 3-2-1- Go the athlete will kick up into a Handstand on the wall. After completing the respective reps the athlete will continue onto the Bar muscle up or variation using the pull up bar in their area. After completing the bar muscle ups the athlete will move onto the competition floor where they will start their DB reps. The time will be recorded once the last DB reps in the 6th round has been completed.
There will be a 1 min transition before workout 4 starts.
Workout One & Two (Two separate scored events)
Please read and watch carefully there will be no workout brief on the day, please ask any questions in the comments, please do not DM questions.
Movement standards to follow.
1:50 on 10sec off
(8 rounds, 4 each)
Alternating intervals
For time:
Workout 1:
15 C2B Pull-ups → INT/Masters 15 Pull-Ups → SC 10 Pull-Ups
12/10 Cal Row
Max Thrusters at Rx @50/35 Int/Masters @45/30 Scl @40/25 until 50 are completed
Workout 2:
15 T2B → INT/Masters 10 T2B → SC 15 Knee Raises
12/10 Cal Row
Max Power Snatches Rx @50/35 Int/Masters @45/30 Scl @40/25 until 50 are completed
4 rounds each to complete the work.
The athlete starts with a hand on the wall in their pull-up bay.
At 3-2-1-Go, the athlete will move to the pull-up bar and complete their respective reps. After completing the Chest to bar/Pull-ups/T2B/Knee raises the athlete will move to the rowing machine stationed in front of their pull-up bar where they will complete their row calories.
They will remain strapped in on the machine until the calories have been completed.
When the Row has been completed the athlete will continue onto the barbell movement where they will complete max reps in the remainder of the interval.
At the end of the interval, there will be a 10-second transition period before the next interval starts (time for the judge and the next athlete to transition to the rig).
If the athlete completes the target amount of Barbell reps before their 4 intervals are completed, they are finished in the workout.
Rego opens Wednesday 18th May at lunchtime.
Get your partner ready.
Tickets for this will sell out so don't stuff around, get your spot locked in for what will be an epic day!
Remember the gym with the most sign-ups will WIN an Again Faster New Zealand barbell!
To make Saturday run as smoothly as possible for everyone involved, please watch this video to help clarify some important information:
1. Where to enter the competition floor and where the non-working athlete will stand during the "Snatch-pull up couplet and the T2B - C&J Couplet" as well as "The Barbell Sprint & Dirty Dianne"
Note: The nonworking athlete can only transition onto the competition floor once the time cap has been reached.
2. Athletes must be facing out when performing gymnastics movements on the rig.
3. Clarified and updated standards regarding the dropping of barbells.
Scaled women division: in the "Snatch-pull up couplet and the T2B - C&J Couplet" there will be no dropping of the bar. Scaled women may perform a controlled drop of the bar in the heavy barbell sprint.
If you have any questions, please comment below.
Kill Cliff NZ Dirty Dianne video brief.
Please ask any questions here in the comments section.
Barbell weights
Rx 100/60
Int 80/50
Masters 80
Scaled 60/40
In intermediate, the HSPU box will be the standard CrossFit size of 36 inches wide and 24 inches deep.
Please note this workout will be completed shortly after the heavy barbell chipper.
"Kill the Quit Heavy Barbell Chipper" Video brief
4 min cap
There will be no in-person brief on the day, please be sure to ask any questions here in the comments section.
Please remember that only one athlete in each pair will complete this workout.
Hang Squat Cleans will be accepted
The Unbroken Chipper video brief
There will be no in-person brief on the day, please be sure to ask any questions here in the comments section.
Please remember that only one athlete in each pair will complete this workout.
"The C&J - T2B Couplet" video brief.
There will be no in-person brief on the day, please be sure to ask any questions here in the comments section.
Please remember that only one athlete in each pair will complete this workout.
When comp day rolls around, make sure you’ve had your pre comp fresh fade 💇 your fake tan 💃🏼 and your nails done 💅 because captured by Kurt will be on the comp floor snapping photos throughout the day so you better look good!
Give him a follow on Insta: @captured_by_kurt
2024 Renegade 2's
