Ablauf
10.15 Uhr Event 1
11.30 Uhr Event 2
14 Uhr Event 3
Food
Mittagessen: ca 12.30 Uhr
Der Grill steht bereit und kann gerne benutzt werden. Bitte Food & Drinks selber besorgen.
Organisation
Wir werden das Drumherum organisieren und offene Fragen sehr gerne beantworten. (vor jedem Workout ca 10 min Zeit für Q&A)
Bitten euch jedoch, euch vorab die Workouts anzuschauen, die Regeln durchzulesen und die Videos zu schauen. So können wir püntklich mit den Events starten.
Scoresheets & Klemmbretter stehen zur Verfügung.
Wir judgen uns gegenseitig. Bedeutet, dass jedes Team einen Judge aus einem anderen Team braucht welches grad nicht eingespannt ist.
Teams
Team 1
Lara, Sabrina, Samuel & Elena
Team 2
Patrick, Robin, Samantha & Miri
Team 3
Rico, Fabian, Matthias & Rafaela
Team 4
Javi, Sofi, Marion & David
Team 5 (Buck Furpees)
Fabio, Tiago, Eveline & Natascha
Heateinteilung
Event 1
Start: 10.20 Uhr
Team 1, Judge 4
Team 2, Judge 4
Team 3, Judge 5
Start: 10.55 Uhr
Team 4, Judge 1
Team 5, Judge 2
Event 2
Start: 11.30 Uhr
Team 1, Judge 4
Team 2, Judge 4
Team 3, Judge 5
Start: 12.00 Uhr
Team 4, Judge 1
Team 5, Judge 2
Event 3
Start: 14.00 Uhr
Team 1, Judge 5
Team 2, Judge 4
Team 3, Judge 5
Start: 14.30 Uhr
Team 4, Judge 1
Team 5, Judge 2
Workouts
Event 1
Firebreathers
40 Synchro alternating DB Snatches 22.5/15kg 20 Synchro Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes) -- -
40 Synchro DB Thruster 22.5/15kg
20 Synchro Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Synchro DB Overhead Reverse Lunges 22.5/15kg 20 Synchro Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Double DB Snatches 22.5/15kg
40 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Double DB Thruster 22.5/15kg
40 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Double DB Overhead reverse Lunges 22.5/15kg 40 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 DB Overhead squat 22.5/15kg
40 Alternating Single leg crossover toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
Regulars
40 Synchro alternating DB Snatches 15/10kg 20 Synchro Toes over hip
8 x 1 Synchro Burpee + 5 meter Run (4 athletes) -- -
40 Synchro DB Thruster 15/10kg
20 Synchro Toes over hip
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Synchro DB Overhead Reverse Lunges 15/10kg 20 Synchro Toes over hip
8 x 1 Synchro Burpee + 5 meter Run (4 athletes) -- -
40 Double DB Snatches 15/10kg
20 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes) -- -
40 Double DB Thruster 15/10kg
20 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
-- -
40 Double DB Front Rack/Overhead reverse Lunges 15/10kg 20 Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes) -- -
40 DB Overhead squat 15/10kg
20 Synchro Toes to bar
8 x 1 Synchro Burpee + 5 meter Run (4 athletes)
Event 2
Firebreathers
WOD 2A - Athlete A+B
Pair 1 - In a 12 min timeframe (8 min time cap part 1)
21-15-9 reps of
Deadlift 120/85
Wall Facing Strict Handstand Push-up
5RM DEADLIFT
- - 2MIN BREAK - -
WOD 2B - Athlete C+D
Pair 2 - In a 12 min timeframe (8 min time cap part 1)
27-21-15 reps of
Deadlift 100/70
Handstand Push-up
5RM DEADLIFT
Regulars
WOD 2A - Athlete A+B
Pair 1 - In a 12 min timeframe (8 min time cap part 1)
21-15-9 Deadlift 85/60
15-12-9 Handstand Push-up with 1 Abmat
5RM DEADLIFT
- - 2MIN BREAK - -
WOD 2B - Athlete C+D
Pair 2 - In a 12 min timeframe (8 min time cap part 1)
27-21-15 Deadlift 70/50
21-15-9 Handstand Push-up with 6cm Plate (15kg)* + 1 Abmat
5RM DEADLIFT
Event 3
Firebreathers
WOD 4
Row for Calories (each athlete must row 6 min)
Each athlete MUST row unbroken for 6 minutes. (Switching after 6:00, 12:00, 18:00)
Runs simultaneously with wod 5
WOD 5
240 Double-unders
60 Synchro Pull-ups
60 Partner Wall Balls 20/14lbs - 10 feet
30 Hang Power Cleans 60/40
-- -
120 Single Crossovers
40 Synchro chest-to-bars
40 Partner Wall Balls 20/14lbs - 10 feet
20 Hang Power Cleans 60/40
-- -
60 Double Crossovers
20 Synchro bar muscle-ups
20 Partner Wall Balls 20/14lbs - 10 feet
10 Hang Power Cleans 60/40
-- -
Amrap remaining time:
12 Hang Power Cleans 80/55
8 Pullovers
4 handstand course
Regulars
WOD 4
Row for Calories (each athlete must row 6 min)
Each athlete MUST row unbroken for 6 minutes. (Switching after 6:00, 12:00, 18:00)
Runs simultaneously with wod 5
WOD 5
240 Backwards Single unders
60 Pull-ups
60 Partner Wall Balls 14/10lbs - 9 feet
30 Hang Power Cleans 50/35
-- -
80 Single Crossovers
40 Synchro Pull-ups
40 Partner Wall Balls 14/10lbs - 9 feet
20 Hang Power Cleans 50/35
-- -
60 Double Unders
20 Chest-to-bar pull-ups
20 Partner Wall Balls 14/10lbs - 9 feet
10 Hang Power Cleans 50/35
-- -
Amrap remaining time:
12 Hang Power Cleans 60/40
8 Jumping Bar Muscle-Ups (Bar - Chin height)
4 x 5m Assisted handstand Walk (or handstand Walk)