Battle Royale 9

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We turned nine years old in February! Hard to believe….

CrossFit NZ was the very first affiliate born in New Zealand, now 1 of 140 odd, spanning the country, from the obvious big centres of Auckland, Wellington, Christchurch, to little towns such as Gore, Kaitaia, Mosgiel, and even my hometown of Te Awamutu.

We’ve always had a fun competition to celebrate every year, and have the wider CrossFit come in and celebrate with us; but since 2013, it’s been an in-house comp, as we wanted to ensure as many of our members as possible could participate.

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Last years Battle Royale #6

It’s a team based comp, with a mix of newer and more experienced athletes. It will 100% doable, yet still challenging for all levels. Not just physically, your mental acuity, problem solving and team work will be tested also.

In 2014, we included the famous Tim Tam Slam, the following year,  finalists raced BMX bikes around the gym!

Rest assured, we’ll have a lot of fun.

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Partner medicine ball situps…

We’ll go all morning and finish off with a late lunch.

We want to see as many people as possible entered this year…ie.  ALL of you!!

You won’t regret it, and if you’ve ever been curious about competition, this is the perfect way to get your feet wet, in the comfort of your own gym, with no added pressure.

As always, we aim to step things up every year, and this will be no different.

You have till Wednesday to get signed up so that we can cater accordingly.

Friends and family are more than welcome to spectate.

BR8complex

TRAINING May 8-12

MONDAY (Fitness & Performance)

A1.
Rope Climb/Abseil/Laydown
3-4 x 1-3
A2.
Ring Supports
3-4 x 30sec

B.
E5M x 4
20/15 cal Row
15 Burpees
50m Rack Walk

TUESDAY

Fitness

A1.
Front Rack KB Split Squat
Build to a heavy 6 reps/leg
A2.
Single Leg Romanian
Build to a heavy 6 reps/leg
A3.
High Box Jump
Sets of 1.1.1

Performance

A1.
Bulgarian Split Squat
Build to a heavy 6/leg
A2.
Single Leg Romanian
Build to a heavy 6 reps/leg
A3.
Standing Triple Jumps
Sets of 1.1.1

B. (Fitness & Performance)
20 Walking Lunges/ pistols
30 Situps

40 Swings 32/24kg
50m Sled drag (push)

40 Swings
30 Situps
20 Walking Lunges/ pistols

WEDNESDAY

Fitness

A1.
KB Pushpress
5 x 8-10, build
A2.
Ring row
5 x 8-10

Performance

A.
sHSPU
5 x 5
A2.
False grip Chest to Rings
5 x max -1

B.
15/9 HR Pushups
20m Bear Crawl
15 Pullups
50m Suitcase Walk 32/24kg
AMRAP in 10mins

THURSDAY

Fitness

A.

1 Power clean + 1 Front squat  + 1 Squat clean

Build to a heavy complex

B
10 SDHP 24/16kg
10 S/arm Front Rack Reverse Lunge
AMRAP in 7mins

Performance

A.
1 Power snatch + 1 OH squat  + 1 Snatch
Build to a heavy complex

B.
18-15-12-9
Power snatch 40/25kg
Box jump overs 60/50cm

FRIDAY

Fitness & Performance

A1.
Strict press or Bent Press
4 x 5, build
A2.
Supinated Bent Row
4 x 8, build

B1.
Pushup or Ring Dip
3 x max -2
B2.
Banded Straight Arm Pulldown
3 x 20

C1.
Medball Chest Pass
3 x 20
C2.
DB Hammer Curls
3 x 20
C3.
Hollow Hold
3 x 20sec