Clash on the Coast 2017- Information page
1 TEAM POSITION HAS OPENED UP!!! Please contact us at coastal.crossfit.qld@gmail.com if you would like to take this position.
Coastal CrossFit Queensland is excited to announce we will be hosting our 9th annual “Clash on the Coast” competition on Sunday 29th October at Buddina State School on the Sunshine Coast.
This year’s event is a mixed teams – consisting of 2 male + 2 females, with Scaled and Rx’d divisions. Teams will be capped at 70.
As always, our aim is to provide a professional well organised, fun community event.
Workouts (WODs):
All teams will complete 4 WODs throughout the day in either Scaled or Rx’d divisions.
Overview:
It is assumed that athletes who are participating in Clash on the Coast are familiar with standards and range of motion for the commonly performed movements of CrossFit. Please take the time to look through this link https://www.youtube.com/playlist?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G which contains demonstrations for most of the movements you will encounter on the day. Reps not performed to these standards will not be counted.
Workout 1:
Duration: 12 min.
Objective: Perform as many Overhead Squat as possible.
Description:
This workout has 4 stations (see below) where on the call of go, one athlete will start and the rest will flow through as the athlete in front of them finishes their reps.
Once athlete 1 gets to the Barbell, they will begin to perform Overhead Squats. As each subsequent athlete progresses to the Barbell they will be able to take it in turns performing Overhead Squats adding to the team total.
Each team will have a pre-loaded bar for male and female athletes and only one barbell may be used at any one time for overhead squats. There is no minimum or maximum number of reps per effort for this movement.
There is no penalty for an athlete not making it to the overhead squat before the time cut off.
| Station | Rx’d | Scaled |
| 1. | 20m Handstand Walk (distance may be accumulated in multiple short efforts) |
20 x 10m shuttle run (one foot must cross over the end line on each turn) |
| 2. | 30 x Dumbbell Snatch 22.5/15kg (must alternate arms on each rep) |
30 x Dumbbell Snatch 15/10kg (must alternate arms on each rep) |
| 3. | 20 Toes to Bar (see standards video for reference) |
20 Hanging Knee Raise (see standards video for reference) |
| 4. | Max reps Overhead Squat 60/40kg (bar is taken from the ground) |
Max reps Overhead Squat 40/25kg (bar is taken from the ground) |
Workout 2:
Duration: 12 minutes.
Objective: Accumulate as many Synchronised Burpees as possible.
Description:
This workout will start with two athletes assigned to the Burpees and two athletes assigned to the run. The pairs will rotate stations on the completion of each run.
The athletes performing burpees must be in synchronisation with each other in that their chests touch the ground at the same time and they clap hands, in the air with an upright body position at the top.
This can be performed with mixed or same sex pairs.
Workout 3:
Duration: 12 minutes.
Objective: As many reps as possible.
Description:
This workout has four stations (see below) where each athlete will start on a station and rotate on 1 minute cycles for 12 minutes.
| Station | Rx’d | Scaled |
| 1. | Max reps Thrusters 30/20kg (see standards video for reference) |
Max reps Thrusters 20/15kg (see standards video for reference) |
| 2. | Max reps Chest to Bar Pull-ups – strict or kipping. (see standards video for reference) |
Max reps Pull-ups – strict or kipping. (see standards video for reference) |
| 3. | 50 x Double-unders *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. |
50 x skip *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. |
| 4. | Rest | Rest |
There is no penalty for an athlete who cannon complete a movement.
Workout 4:
Duration: 12 minutes.
Objective: As many reps as possible.
Description:
This workout is broken up into 3-minute blocks. The male athletes will start on the sled and the female athletes will start on the Overhead Dumbbell Walking Lunge and will change to the opposite exercise every 3 minutes.
This workout will be performed across the width of a field where each crossing of the field is considered one rep.
Each team will be allocated one sled and one Dumbbell and the athletes can manage their change overs however they see fit. Each 3 minutes, the pairs will swap to the opposite exercise until 12 minutes is complete.
| Station | Rx’d | Scaled |
| 1. | Sled Drag 60/40kg | Sled Drag 40/20kg |
| 2. | Overhead Walking Lunge 22.5/15kg(dumbbell is held is support by one hand) | Overhead Walking Lunge 15/10kg(dumbbell is held is support by one hand) |
Registration:
CURRENTLY CLOSED- 1 team position has opened up. Please contact us at coastal.crossfit.qld@gmail.com if interested.
Please note payment needs to be made at time of registration via EFT or PayPal (details below). You will be able to amend your team and athlete details until registration cut-off. Please ensure you order the correct shirt size for your team members (this can’t be changed after the cut-off date).
Payment:
Cost for the team is $260. This includes an athlete shirt for all participants.
Payment is to be made at the time of registration either by electronic funds transfer or PayPal. Please indicate your payment option on your Registration form.
Electronic Funds Transfer:
Bank: Suncorp
Account Name: Coastal CrossFit Pty Ltd
BSB: 484-799
Account Number: 015091578
Reference: Your Team Name
or PayPal (using link below)
Communication:
Please check back here (Clash on the Coast 2017 Information) for updates.
FACEBOOK
Please LIKE & SHARE our Clash on the Coast Facebook page
Email us:
coastal.crossfit.qld@gmail.com. We will send emails to your Team Captain with any relevant information.
Sponsors:
Our equipment supplier and title sponsor MAVERICK Strength & Conditioning Equipment
*MAVERICK Equipment will be sold off at the end of the day at a discounted rate. A list of equipment will be released soon. Please contact us if you are interested in purchasing any equipment.
First Place sponsors Vitality Options Massage (Both Scaled and Rx’d divisions)
Products and Massage for Champions’
