Below are the events for the day along with times of heats and judging requirements. It is a packed day and will require everyone to know where they need to be and at what time. Please make the effort to check your heat times and if judging where you need to be. This will allow us to finish around 5 pm and get a good amount of drinking time in before sunrise the next morning!!!
Event 1 – Hillcrest High School
The Pool
Eight lengths must be completed by the team. Once all 8 lengths have been completed the team must then proceed to carry out 80 in and outs. In and outs consist of 2 members at a time jumping from the side of the pool, submerging their heads under the water and then getting back out of the pool. Only when both members are out of the pool with both feet on the concrete can the next 2 go. If competitors go before the other 2 members of the team are out the rep will not count and you will have to go again.
12 minute time cap
Notes - There is no requirement for ALL members of a team to swim. There is however a requirement that ALL members of a team carry out their portion of the in and outs.
Competitors HAVE TO get out of the pool by themselves. They CANNOT be helped out by their team mates.
Notes - There is no requirement for ALL members of a team to swim. There is however a requirement that ALL members of a team carry out their portion of the in and outs.
Competitors HAVE TO get out of the pool by themselves. They CANNOT be helped out by their team mates.
Judging Info
One judge will be at the 25m turning point and will make sure the competitor touches the wall before turning around.
The other judge will be at the 50m mark and will make sure the competitor touches the wall before the next team member can go.
IF the competitor goes before their team mate has touched the wall you will call them back. If the members does not hear you and continues with their 50m swim it WILL NOT count and the team will need to make up that distance before moveing to the in and outs.
For the in and out section the last 2 lengths of the swim must be completed before the competitors start the in and outs. Two people will jump in to the pool at the same time. BOTH of the competitors heads MUST be submerged under the water before they are allowed to get out of the pool. If either one does not you must instruct them to complete the movement and once they have done so they may exit the pool. ONLY when BOTH competitors have BOTH feet on the concrete and are stood up can the other two team members jump in to the pool.
Event 2 – CrossFit DBN, Unit 2
Event 2 Information
500m run - Everyone takes off at the same time. Points will be scored for the quickest person back from each team.
Once ALL team members are back you may then start:
2 rounds of
40 x Hang to overhead 40/20kg
40 x Push Press 40/20kg
40 x burpee/box jump/squat 24/20”
(1 person working at a time and all reps of 1 exercise have to be completed before moving to the next exercise)
Hang to Overhead Demo
Push Press Demo
Burpee/Box Jump/Squat Demo
Clock stops when ALL reps have been completed
20 minute time cap
Notes - All team members must be across the line before they can head in to the gym for the weighted exercises. First team back gets to head in and pick whichever station they want.
The bar must touch the floor between the HTOH and Push Press sections of the event. The B/BJ/S can only start when the bar has touched the floor from the last rep of the push press.
Burpee/box jump/squat - both heels HAVE TO BE ON THE BOX for a rep to count. The rep finishes when the competitor land back on the floor.
Competitors must jump backwards off the box.
20 minute time cap
Notes - All team members must be across the line before they can head in to the gym for the weighted exercises. First team back gets to head in and pick whichever station they want.
The bar must touch the floor between the HTOH and Push Press sections of the event. The B/BJ/S can only start when the bar has touched the floor from the last rep of the push press.
Burpee/box jump/squat - both heels HAVE TO BE ON THE BOX for a rep to count. The rep finishes when the competitor land back on the floor.
Competitors must jump backwards off the box.
Judging Info
You must take the time of the first competitor back from the team you are judging. This time will be given in addition to the overall time when filling out the score sheet.
HTOH - Make sure bar goes below hips at bottom of the movement.
Make sure arms are fully locked out at the top and if you are in any doubt then call the competitor back for that rep.
The bar must touch the floor before the next competitor can go.
Push Press - Make sure arms, hips and knees are fully locked out at top of movement. Especially look out for double knee bend.
Make sure bar passes below the chin at the bottom of the movement.
The bar must touch the floor before the next competitor can go.
Burpee/Box Jump/Squat - Look out for proper hand release on the floor. If they do not release or you are in doubt tell the competitor at this time so they can correct.
Make sure BOTH heels are on the box for the squat element. If they are not let the competitor know so they can correct.
Make sure squat is below parallel and let competitor know so they can correct.
NOTE – if the competitor gets the burpee and foot position right but the squat is incomplete when they come off they can jump back on and complete WITHOUT having to complete another burpee.
Final time is taken when ALL reps have been finished.
Event 3 - CrossFit DBN, Unit 2 Fischer Park
Event 3 is made up of three x 3 minute sections.
The 3 sections of this event are thrusters @ 50/25kg, 50m farmers walks @ 2 x 32kg/24kg kettlebells and 50m sprints.
The teams will have 1 bar for males and 1 bar for females. When the clock starts 1 man and 1 woman will start the thrusters. The team will perform as many thrusters as they can in 3 minutes and they can change as many times as needed.
Thruster Demo
With the clock still running they will then head outside and carry out as many lengths of 50m farmers walks as possible in 3 minutes. One man and one woman will be at each end of the 50m shuttle. The format will run as 1 man up, 1 man back, 1 female up and 1 female back.
Farmers Walk Info
At the end of this second 3 minutes and with the clock still running the team will perform as many 50m sprints as possible. Format will be the same as with the farmers walks.
Sprints Info
Score is the total reps from all three, 3 minute sections.
Notes - Only full thrusters will be counted. Thjere will be a bar between each male competitor and a bar between each female competitor in the teams. You can change places on that bar as much as needed.
Kettlebells must be carried 1 in each hand and be by the side of the body. Only full 50m shuttles will be counted as reps i.e. 6 full lengths and half way through 7th when movement changes = 6 reps
Sprints will be scored the same as farmers walks.
Total scores will be the accumulation of each of the 3 sections.
Judging info
Thrusters - make sure squat is below parralel and arms, hips and knees are locked out at top of the movement. Bar must be above heels.
Keep an eye out for feet leaving the floor. If the feet leave the floor it is a 'no rep' and will not count.
Farmers Walks - Make sure competitor clears the 50m marker lines before putting down the kettlebells.
Kettlebells must be held at the side of the body and the competitor can rest as much as they need.
Sprints - Make sure the competitor clears the 50m line before the other team member takes off. If in any doubt call back the competitor so they can start properly.
Event 4 - CrossFit DBN, Unit 2Fischer Park
Notes - Only full thrusters will be counted. Thjere will be a bar between each male competitor and a bar between each female competitor in the teams. You can change places on that bar as much as needed.
Kettlebells must be carried 1 in each hand and be by the side of the body. Only full 50m shuttles will be counted as reps i.e. 6 full lengths and half way through 7th when movement changes = 6 reps
Sprints will be scored the same as farmers walks.
Total scores will be the accumulation of each of the 3 sections.
Judging info
Thrusters - make sure squat is below parralel and arms, hips and knees are locked out at top of the movement. Bar must be above heels.
Keep an eye out for feet leaving the floor. If the feet leave the floor it is a 'no rep' and will not count.
Farmers Walks - Make sure competitor clears the 50m marker lines before putting down the kettlebells.
Kettlebells must be held at the side of the body and the competitor can rest as much as they need.
Sprints - Make sure the competitor clears the 50m line before the other team member takes off. If in any doubt call back the competitor so they can start properly.
Event 4 - CrossFit DBN, Unit 2
The Bear Complex!
The teams will have 15 minutes to find their max weight for the bear complex. There will be 1 bar for men and 1 bar for women per team.
The Bear Complex Info
Full Bear Demo
Power Clean Demo
Front Squat Demo
Push Press Demo
Back Squat Demo
Heave Press Demo
The teams have as many lifts as possible with in the 15 minutes time cap.
The score is the accumulative weight from each of the team members.
Notes - The complex must be completed 1 time through to count as a rep at that given weight. If a competitor fails at once section of the complex they must start at the beginning.
1 bar between the males and 1 bar between the females in each team.
Feet cannot leave the ground on the push press and heave press sections of the complex. Heels may leave the ground.
Judging info
As soon as these elements are good you must say the word so not to keep the athlete in these overhead positions to long with weight.
If any part of the movement is not correct you must tell the competitor at this time rather than letting them go through the whole complex.
Notes - The complex must be completed 1 time through to count as a rep at that given weight. If a competitor fails at once section of the complex they must start at the beginning.
1 bar between the males and 1 bar between the females in each team.
Feet cannot leave the ground on the push press and heave press sections of the complex. Heels may leave the ground.
Judging info
On the push press element of the complex you must say ‘good’ so that the athlete knows they can then bring the bar down on to the back.
On the heave press element of the lift you must again say ‘good’ so that the competitor knows he can then drop/lower the bar.
If any part of the movement is not correct you must tell the competitor at this time rather than letting them go through the whole complex.
Event 5 - CrossFit DBN, Unit 2
Event 5 Info
Station Chipper
Firemans Carry - as a team and all working at the same time
Firemans Carry - as a team and all working at the same time
Firemans Carry Demo
Deadlift Demo
KB Swing Demo
100 x Hand Release Push Ups
Push Up Demo
Wall Ball Demo and Info
The team must start the firemans carry together. The pairs can be made up however (2 males/2 females or 1 male/1female).
When all team members have completed the firemans carry they may then start the 4 stations of exercises. Each team member must pick one station to start on. Once a team member has completed their 100 reps they may then help another team member that may not have yet finished i.e. Sally finishes her wall ball (15lb) and then proceeds to help Dom on the deadlifts (Dom 80kg/Sally takes over with 40kg). Sally can help any team member once she has finished her 100 rep section.
Time stops when all stations have been completed.
15 minute time cap
Notes - The firemans carry can be carried out in any way needed as long as 2 people are being carried i.e. male carries female, male carries male, female carries male, female carries female.
People can only assist team mates when they HAVE FINISHED their own required reps at their given station.
Judging info
Firemans Carry - Make sure the competitors go around the cones at the 50m mark. If they do not then call them back until they do. At the 100m mark make sure they have cleared the line before letting their partners of their shoulder.
Deadlift - If the competitor misses the floor at the bottom tell them immediately so they can correct.
If the competitor does not lock out at the top you call ‘no rep’. If they still have hold of the bar they may then lock out. If they have dropped the bar they must lift again for that rep to count.
Kettlebell Swings - Make sure the kettlebell is clearly visible behind the things at the bottom of the swing.
Make sure the arms are horizontal and both the kettlebell and arms are above parallel at the top of the movement.
Look out for hips and knees not being locked out at top of movement and call ‘no rep’ if not carried out properly.
Push Ups - Hands must release at the bottom of the push up. Any doubt then instruct the competitor to make sure before they push up.
Men must come up horizontal with no use of knees.
Women are allowed to use knees and BOTH men and women must have straight body position at top of movement
Wall Ball - Make sure the WHOLE ball has CLEARLY crossed the designated height.
Be aware of the dropping guidelines in the movement. If they have squatted and drop the ball they must perform the WHOLE movement again. If they rest after the squat with ball in hand they can throw the ball
Heats and Judging
To accommodate for all the teams and the events throughout the day we will be running a heat based system. This means you will be in the same heat throughout the day and will have the same judge. Judges will judge the same heat and will be allocated the same team. This format will be the same except for event 5 where we will require 4 judges.
We will look to keep to this time schedule as much as possible. Please be aware of your heat and time slot and work out how much time you will have between the end of your heat, end of your judging and warm up time. We have worked it so everyone gets roughly the same warm up time for each workout.
More details of the events will be released closer to the competition but pleased be aware that registration and briefing will be between 7-7.30 am on the morning of the competition.
We will look to keep to this time schedule as much as possible. Please be aware of your heat and time slot and work out how much time you will have between the end of your heat, end of your judging and warm up time. We have worked it so everyone gets roughly the same warm up time for each workout.
More details of the events will be released closer to the competition but pleased be aware that registration and briefing will be between 7-7.30 am on the morning of the competition.
Teams, heat and judging details are below.
Event 1 | |||
Heat 1 | 7.45 am | Judge | Judge |
The A Team | Ryan Miller | Lisa Reichman-Israelsohn | |
The Transformers | Ellie Hagopian | Grant Elario | |
Huff N Puff | Sicelo Nxumalo | Zakhele NtlangaPlatinum XxX | |
Platinum XxX | Paul Christoforou | Brad Wolff | |
The Unpredictables | Ruuan Smith | Andrew Martin | |
Heat 2 | 8.00 am | Judge | Judge |
Grawwrr | Shelley Vernon | David Ayres | |
Just Reppin | Mark Lubbe | Wilna Appel | |
Wod Squad | Julian Reichman | Bronwyn Filippa | |
Danie Du Preez | Charmain Du Preez | ||
Bar tenders | Brad Strydon | Peter Irvin | |
Heat 3 | 8.15 am | Judge | Judge |
Again Faster | Hannes Du Toit | Brandon Visagie | |
Team A | Craig Slevin | Shaun Keys | |
Team Fearless | Thabiet Booley | Jaco Scheepers | |
Platinum Performance | Angela Alfonso | Farhana Booley | |
G6 | Pierre Ferreira | Chris Dobson | |
Heat 4 | 8.30 am | Judge | Judge |
Team BOOM | Jobst Olschewski | Chris Oman | |
Team Ballistix | Imtiaz Desai | Marco Ermacora | |
Platinum Gold | Andrew Craig | Wayne Tessendorf | |
Fossils | Caro Sabbagha | Zuleikha Desai | |
CFFV | Norma Hawthorne weeber | Carol Hill | |
Heat 5 | 8.45 am | Judge | Judge |
The Other Guys | William Schutte | Carl Alfonso | |
Platinum Nitro | Diane Slevin | Derrick Lumsden | |
Platinum Wildcats | Tom Raatgaver | Kirtsy Enslin | |
Team Hodown | Conrad O'Callaghan | Dewet Grobler |
Event 2 | |||
Heat 1 | 9.30 am | Judge | Judge |
The A Team | Ryan Miller | Lisa Reichman-Israelsohn | |
The Transformers | Ellie Hagopian | Grant Elario | |
Huff N Puff | Sicelo Nxumalo | Zakhele Ntlanga | |
Platinum XxX | Paul Christoforou | Brad Wolff (CrossFit Jozi) | |
The unpredictables | Ruuan Smith | Andrew Martin | |
Heat 2 | 9.55 am | Judge | Judge |
Grawwrr | Shelley Vernon | David Ayres | |
Just Reppin | Mark Lubbe | Wilna Appel | |
Wod Squad | Julian Reichman | Bronwyn Filippa | |
Danie Du Preez | Charmain Du Preez | ||
Bar tenders | Brad Strydon | Peter Irvin | |
Heat 3 | 10.20 am | Judge | Judge |
Again Faster | Hannes Du Toit | Brandon Visagie | |
Team A | Craig Slevin | Shaun Keys | |
Team Fearless | Thabiet Booley | Jaco Scheepers | |
Platinum Performance | Angela Alfonso | Farhana Booley | |
G6 | Pierre Ferreira | Chris Dobson | |
Heat 4 | 10.45 am | Judge | Judge |
Team BOOM | Jobst Olschewski | Chris Oman | |
Team Ballistix | Imtiaz Desai | Marco Ermacora | |
Platinum Gold | Andrew Craig | Wayne Tessendorf | |
Fossils | Caro Sabbagha | Zuleikha Desai | |
CFFV | Norma Hawthorne weeber | Carol Hill | |
Heat 5 | 11.10 am | Judge | Judge |
The Other Guys | William Schutte | Carl Alfonso | |
Platinum Nitro | Diane Slevin | Derrick Lumsden | |
Platinum Wildcats | Tom Raatgaver | Kirtsy Enslin | |
Team Hodown | Conrad O'Callaghan | Dewet Grobler |
Event 3 | |||
Heat 1 | 11.45 am | Judge | Judge |
The A Team | Ryan Miller | Lisa Reichman-Israelsohn | |
The Transformers | Ellie Hagopian | Grant Elario | |
Huff N Puff | Sicelo Nxumalo | Zakhele Ntlanga | |
Platinum XxX | Paul Christoforou | Brad Wolff | |
The unpredictables | Ruuan Smith | Andrew Martin | |
Heat 2 | 12 noon | Judge | Judge |
Grawwrr | Shelley Vernon | David Ayres | |
Just Reppin | Mark Lubbe | Wilna Appel | |
Wod Squad | Julian Reichman | Bronwyn Filippa | |
Danie Du Preez | Charmain Du Preez | ||
Bar tenders | Brad Strydon | Peter Irvin | |
Heat 3 | 12.15 | Judge | Judge |
Again Faster | Hannes Du Toit | Brandon Visagie | |
Team A | Craig Slevin | Shaun Keys | |
Team Fearless | Thabiet Booley | Jaco Scheepers | |
Platinum Performance | Angela Alfonso | Farhana Booley | |
G6 | Pierre Ferreira | Chris Dobson | |
Heat 4 | 12.30 pm | Judge | Judge |
Team BOOM | Jobst Olschewski | Chris Oman | |
Team Ballistix | Imtiaz Desai | Marco Ermacora | |
Platinum Gold | Andrew Craig | Wayne Tessendorf | |
Fossils | Caro Sabbagha | Zuleikha Desai | |
CFFV | Norma Hawthorne weeber | Carol Hill | |
Heat 5 | 12.45 pm | Judge | Judge |
The Other Guys | William Schutte | Carl Alfonso | |
Platinum Nitro | Diane Slevin | Derrick Lumsden | |
Platinum Wildcats | Tom Raatgaver | Kirtsy Enslin | |
Team Hodown | Conrad O'Callaghan | Dewet Grobler |
Event 4 | |||
Heat 1 | 13.15 pm | Judge | Judge |
The A Team | Ryan Miller | Lisa Reichman-Israelsohn | |
The Transformers | Ellie Hagopian | Grant Elario | |
Huff N Puff | Sicelo Nxumalo | Zakhele Ntlanga | |
Platinum XxX | Paul Christoforou | Brad Wolff | |
The unpredictables | Ruuan Smith | Andrew Martin | |
Heat 2 | 13.35 pm | Judge | Judge |
Grawwrr | Shelley Vernon | David Ayres | |
Just Reppin | Mark Lubbe | Wilna Appel | |
Wod Squad | Julian Reichman | Bronwyn Filippa | |
Danie Du Preez | Charmain Du Preez | ||
Bar tenders | Brad Strydon | Peter Irvin | |
Heat 3 | 13.55 pm | Judge | Judge |
Again Faster | Hannes Du Toit | Brandon Visagie | |
Team A | Craig Slevin | Shaun Keys | |
Team Fearless | Thabiet Booley | Jaco Scheepers | |
Platinum Performance | Angela Alfonso | Farhana Booley | |
G6 | Pierre Ferreira | Chris Dobson | |
Heat 4 | 14.15 pm | Judge | Judge |
Team BOOM | Jobst Olschewski | Chris Oman | |
Team Ballistix | Imtiaz Desai | Marco Ermacora | |
Platinum Gold | Andrew Craig | Wayne Tessendorf | |
Fossils | Caro Sabbagha | Zuleikha Desai | |
CFFV | Norma Hawthorne weeber | Carol Hill | |
Heat 5 | 14.35 pm | Judge | Judge |
The Other Guys | William Schutte | Carl Alfonso | |
Platinum Nitro | Diane Slevin | Derrick Lumsden | |
Platinum Wildcats | Tom Raatgaver | Kirtsy Enslin | |
Team Hodown | Conrad O'Callaghan | Dewet Grobler |
Event 5 | |||||
Heat 1 | 3:00 PM | Judge | Judge | Judge | Judge |
The A Team | Ryan Miller | Lisa Reichman-Israelsohn | Shelley Vernon | David Ayres | |
The Transformers | Ellie Hagopian | Grant Elario | Mark Lubbe | Wilna Appel | |
Huff N Puff | Sicelo Nxumalo | Zakhele Ntlanga | Julian Reichman | Bronwyn Filippa | |
Platinum XxX | Paul Christoforou | Brad Wolff | Danie Du Preez | Charmain Du Preez | |
The unpredictables | Ruuan Smith | Andrew Martin | Brad Strydon | Peter Irvin | |
Heat 2 | 3.20 pm | Judge | Judge | Judge | Judge |
Grawwrr | Shelley Vernon | David Ayres | Hannes Du Toit | Brandon Visagie | |
Just Reppin | Mark Lubbe | Wilna Appel | Craig Slevin | Shaun Keys | |
Wod Squad | Julian Reichman | Bronwyn Filippa | Thabiet Booley | Jaco Scheepers | |
Danie Du Preez | Charmain Du Preez | Angela Alfonso | Farhana Booley | ||
Bar tenders | Brad Strydon | Peter Irvin | Pierre Ferreira | Chris Dobson | |
Heat 3 | 3.40 pm | Judge | Judge | Judge | Judge |
Again Faster | Hannes Du Toit | Brandon Visagie | Jobst Olschewski | Chris Oman | |
Team A | Craig Slevin | Shaun Keys | Imtiaz Desai | Marco Ermacora | |
Team Fearless | Thabiet Booley | Jaco Scheepers | Andrew Craig | Wayne Tessendorf | |
Platinum Performance | Angela Alfonso | Farhana Booley | Caro Sabbagha | Zuleikha Desai | |
G6 | Pierre Ferreira | Chris Dobson | Norma Hawthorne weeber | Carol Hill | |
Heat 4 | 4:00 PM | Judge | Judge | Judge | Judge |
Team BOOM | Jobst Olschewski | Chris Oman | William Schutte | Carl Alfonso | |
Team Ballistix | Imtiaz Desai | Marco Ermacora | Diane Slevin | Derrick Lumsden | |
Platinum Gold | Andrew Craig | Wayne Tessendorf | Tom Raatgaver | Kirtsy Enslin | |
Fossils | Caro Sabbagha | Zuleikha Desai | Conrad O'Callaghan | Dewet Grobler | |
CFFV | Norma Hawthorne weeber | Carol Hill | Branco Visagie | Estevan Strauss | |
Heat 5 | 4.20 pm | Judge | Judge | Judge | Judge |
The Other Guys | William Schutte | Carl Alfonso | Ryan Miller | Brad Wolff | |
Platinum Nitro | Diane Slevin | Derrick Lumsden | Ellie Hagopian | Grant Elario | |
Platinum Wildcats | Tom Raatgaver | Kirtsy Enslin | Sicelo Nxumalo | Zakhele Ntlanga | |
Team Hodown | Conrad O'Callaghan | Dewet Grobler | Paul Christoforou | Andrew Martin | |
