Grab a friend, choose a division (no sand-bagging) and enjoy our first time hosting!
This first event is open to Hexis Members only.
There will be just 2 divisions for this one.
To help you choose the right category we have attached the movement standards below: You will see there are no complex gymnastics (no HS, no MU) so we hope this will help many of you aim for the RX category - our RX for this may be more like an Intermediate in a bigger external comp. If you did any workouts in the Open at RX you should definitely be doing RX for this!
Barbell: C&J: 60/40, Snatch: 50/35, Deadlift: 80/60
Dumbbell 22.5/15
Pull-Ups
Toes-to-Bar
Wall Ball 9/6
Double Unders
Barbell: C&J: 50/30, Snatch: 40/25, Deadlift: 60/40
Dumbbell 15/10
Assisted Pull-Ups
Knee Raises
Wall Ball 6/3
Single Skips.
(Not all those on the standards list are certain to turn up and there may be one or two movements not listed here that will make an appearance )
There will be 4 workouts (+ a bonus challenge).
The plan is 4 Heats (1 Male RX, 1 Male Scaled, 1 Female RX, 1 Female Scaled) - each category consisting of just 6 Teams (so you'll need to be quick!
Briefing at 9:00 and first workout kicks off at 10:00
Last workout should finish around 2:30.
Podiums etc around 3pm
It's Hexis 8th Birthday this month so there will be a post comp party too. More on that to follow
In 7 mins
2 Rounds (1 full round each, YGIG)
10 Dumbbell Snatch
8 Pull-ups
6 Shuttle Runs
Then in remaining time MAX DISTANCE ROW
8 Minutes for both athletes to establish 1RM Complex of:
Deadlift + Hang Clean + STOH
(Time split however)
6 Minute AMRAP
10 Synchro Box Step up (24/20)
20 Wall Balls (6/3)
30 Single Skips
(Wall Balls and Skips are split however)
6 Minute AMRAP
10 Synchro Box Jump (24/20)
20 Wall Balls (9/6)
30 Double Unders
Wall Balls and dubs are split however)
30 Snatch (twice)
RX 50/35
Scaled 40/25
Reps split however... SPRINT
Max Echo Bike Kcals in 5 mins
1 partner works, other holds wall sit.
Wall sit drops, bike stops
HEY TEAMS!
Most of the workouts have now been released. We hope you are looking forward to it as much as we are :)
Here are some timings for the day:
Registration will be open from 8:00am
Athlete and Judges briefing will be at 9:00am
First Workout is at 10:00am
The last heat of the last workout should be finished by 15:15pm.
We aim to have scores finalised and podium presentations for 15:45pm so wrap up for 16:00pm
We welcome you to join us from 20:00pm at The Red for some post comp drinks and belated Hexis Birthday celebrations.
See you on Saturday!
Team Hexis
