Format: This year’s Clash will be team format with teams comprised of 2 males and 2 females. There are two categories – standard and advanced (see below for guidance). Our workouts are programmed for maximum participation of all team members.
Venue: 5 Technology Drive, Warana, QLD 4575. Please park on the street and specifically NOT in the carparks of our surrounding businesses.
Date/Time: 5th June 2016 7:30am Registration.
Cost: $240.00 per team.
Sponsors:
A huge thank you to our sponsors. Be sure to check them out and support them on the day of the Clash on the Coast.
Vitality Options Massage (1st place Standard & Advanced)- check out the awesome perpetual plaques on Facebook.
RXD Unbroken (2nd Advanced & 3rd Standard)
VidaLoca Active Wear (2nd Standard)
Smoothie Central (3rd Advanced)
Judging/Counting: On the day of the event we will have roaming judges to ensure that the events are running smoothly however the counting of reps will be taken care of by athletes. You will be provided with a roster to show you when you are required to count for another team. Please be aware that counting for another team is not an optional part of the day and failure to do so will result in a penalty being applied to your teams overall standing. Please make sure that each team member is well aware of the standards, weights, format etc. of each event so that there is less chance of a mistake being made whilst counting or being counted for.
Categories: We have put much time into creating workouts that are accommodating yet challenging, relative to the category they have been created for. Please understand that our primary objective is to provide a safe and enjoyable event for you all – not to make you feel out of place. If you have any specific concerns, please don’t hesitate to give us a call.
Standard: if you scaled some or all of this year’s Open workouts – this is the category for you. Further scaling options for these workouts will be allowed on the day however this will result in being ranked below any team that does not modify the workouts.
Advanced: If you did not need to scale this year’s Open workouts – this is the category for you.
The Workouts: There are 4 workouts for the day. Please ensure you watch the Movement Standards video.
Thrusters & Muscle-ups/Pull-ups
12 minutes to complete:
7RM Thruster (both categories)
Max reps Bar Muscle-up (advanced category)/Pull-up (standard category)
Description:
On the call of go, each team will have 12 minutes to achieve a 7 rep max Thruster (per athlete) and as many Bar Muscle-ups/Pull-ups as possible. There will be 2 judges assigned per team, one for the barbell and one for the pull-up rig. Within the 12 minutes your team members may have as many goes on the barbell as they like and perform as many Bar Muscle-ups/Pull-ups as they like so long as only one person is on the barbell and one person is on the pull-up rig at any one time. Each Bar Muscle-up/Pull-up performed will add 2kg to your team 7RM Thruster total.
At the end of the 12 minutes your team score will be the sum of the highest weight achieved for 7 reps on the barbell per athlete + 2kg per Muscle-up/Pull-up performed by your team.
Please note that it is not a requirement that athletes are able to perform a Bar Muscle-up/Pull-up to participate in this workout – this will simply lessen your team’s chances of getting a good score.
Run & Partner Wall Ball
For reps in 12 min:
Team Run 1400m
Max reps partner Wall Ball 10/6kg @ 10ft (Advanced) 10/6kg @ 9ft (Standard)
Description:
On the call of go, each team will have 12 minutes to complete a 1400m run and in the remaining time, as many partner Wall Ball Shots as possible. Your partner on the Wall Ball will be your gender match ie male/male, female/female. During the run there is no requirement for your team members to stay together however you will not be able to start your wall balls until at least your gender pair has completed the run – for example, if the males both return to the wall before the female pair, they are welcome to start work. Once commenced, if a pair of athletes stop performing wall ball for any reason (eg stop to rest, drop the ball etc) there is a 10 burpees (synchronised) penalty which must be paid before continuing with wall balls – this penalty only applies to the pair that stopped, not the entire team. The score at the end of the workout is the sum of the total reps of wall ball performed by both pairs.
Barbell and Toes
For time (12 min cap):
45 Snatch 60/40kg (advanced), 40/25kg (standard)
60 Cleans 80/55kg (advanced), 55/40kg (standard)
75 Deadlifts 100/70kg (advanced), 70/55kg (standard)
Description:
The objective of this workout is to get through the snatches, cleans and deadlifts as quick as possible. Each team will have two barbells, one for the males and one for the females. The lifting can be performed in any gender order and after each turn on the barbell the athlete will be required to perform 15 Toes to Bar (advanced)/15 Toes to Kettlebell (standard) before returning to the barbell.
During the workout only 1 athlete per team may be lifting at any one time and only 1 athlete per team is permitted on the pull-up rig/kettlebell at any one time.
If there are multiple athletes lined to for Toes to Bar/Kettlebell the athlete in front must have completed their entire 15 reps before the next athlete can commence their effort.
Weight changes during the workout are the responsibility of the team and can be performed by and member of the team.
Any style of Snatch may be performed, the clean must pass through a squat (a squat clean or power clean plus front squat is acceptable) and the deadlift is a conventional deadlift with the hands outside of the legs. If a team fails to complete the work inside the time cap, the number of reps on the barbell minus any uncompleted Toes to Bar/Kettlebell will be that teams score.
Row, Lunge & Burpees
AMRAP in 12 min:
Row 200m (both categories)
20m Walking Lunge
Max reps Lateral Burpees
Description: (please note that the walking lunge will be completed on a concrete surface so we encourage you to bring knee sleeves for the event)
Each team will have 12 minutes to complete as many reps (Burpees) and rounds as possible of Row 200m, 20m Walking Lunge and Lateral Burpees.
The workout will start with a team member on each of the three stations and the remaining team member resting. The order of rotation is row, lunge and burpee, rest.
The objective of the workout is to perform as many lateral Burpees as possible in the time it takes for the athlete on the rower to complete 200m.
Note that 2 athletes may not be on the same station at one time. So on the off chance that the athlete performing the lunges has not completed that task before the 200m row is completed, the athlete coming off the rower and into the lunges would have to wait to start this task. The priority for this workout is the burpee score with rounds (highest) to be used to determine a tie break between teams who have the same burpee total.
