We can’t believe that in just a few days, all the planning and hard work will come together. Exciting yes, nervous even more, but confident that the day will be a success, looking forward seeing you all competing.
Please see below for the South Africa Qualifying Games Workouts…
WORKOUT NO: 1
10-9-8-7-6-5-4-3-2-1
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Deadlifts
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Burpees (Only 5 per round)
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Squat-Clean-Jerk
Weights to be used for Workout No: 1
Competitive Male: 125kg DL & 60kg Squat-Clean-Jerk
Non-Competitive Male: 70Kg / 40kg
Competitive Female: 70Kg / 40Kg
Non-Competitive Female: 50Kg / 20Kg
WORKOUT NO: 1 RULES:-
Deadlifts:
- Top (Full extension of knee and hip is required)
- Bottom (Weights must touch the floor)Burpees:
- Chest is to touch the floor
- Arms are to be kept close to the ears, while clapping above the head
- Feet are to leave the groundSquat-Clean-Jerk:
- Squat: Hip crease to be below the top of the knee
- Press: Arms to be kept close to ears, with full extension of elbows
WORKOUT NO: 2
500M Row
Then 2 Rounds of the following:
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20 Pull Ups
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20 Thrusters
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400M Run
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20 Kettle-Bell
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20 Box Jumps
500M Row
Weights to be used for Workout No: 2
Competitive Male: Thrusters 30Kg and Kettle-Bell 24kg
Non-Competitive Male: 20Kg / 16kg
Competitive Female: 20Kg / 16Kg
Non-Competitive Female: 20Kg / 16Kg
WORKOUT NO: 2 RULES:-
Pull Ups:
- Chin to be completely above the bar
Thrusters:
- Hip crease to be below the top of the knee, arms to cover ears and full extension on arms required
Kettle-Bell:
- Arms to cover ears
Box Jumps:
- Full extension of the knees and hips at the top of the box
WORKOUT NO: 3
To be annouced after Workout No: 2…
CrossFit Rebel S.A – Qualifying Games Time Table:
| 07-00am: | Start of Registrations |
| 07-50am: | Registrations Close (No late entries will be allowed) |
| 08-00am: | First Workout to Start |
| - 4 Heats of 6 Competitors – 45 Minute Cut-Off time | |
| 11-00am: | Second Workout to Start |
| 4 Heats of 6 Competitors – 25 Minute Cut-Off time | |
| 14-00pm: | Third Workout to Start |
| To be announced! | |
| Prize Giving to follow the final Workout |
Workouts look real challenging. Was wondering if we are doing an endurance event or Crossfit…
I’m sure that the fittest will prevail and good luck to all that is competing. We see you all on the day.
Hi,
I am really worried in using a fixed obstruction as a “reference point” for the squat clean and the thrusters. If someone can do a proper squat clean, they will jump into the bottom position and not lower themselves into it, making a box really dangerous. Is there any reason for moving away from the “hip crease below knee” reference?
Looking forward to Saturday!
Good luck to all who are compeating.
looks like the first two workouts are going to be real gassers.
A quick question about squat depth. Is the box size uniform for all competitors?
I completely agree with Roland on his point about the box as a reference point. My major concern is that of possible injury to newcomers as well as seasoned Crossfitter’s. I’m sure we’d all like to see the competitors at least make it to the second workout, without injuring their backs or having suffered a bar fall on them as they stumble backwards over the box.
My other concern about the box, is for those that opt for the split jerk to get the weight overhead with the ‘squat clean and jerk’ exercise. I’m not too keen on having to kick the box out of the way every rep.
The first workout is really going to challenge those in the lighter weight categories. At about 73kg, I see this is going to be a wonderful challenge to face.
Once again, good luck to all participants.
I am estimating the winning time for workout 1 to be around 30 min.
Good point with the split jerk.
Nonetheless, I am sure that I speak for everyone in writing that we appreciate all the work Charmaine and Danie have been and will be doing for this event!
hahaha oh boy the first workout is going to be mad. 125kg. i weigh 70kg. wow going to be a fun day. my poor back.
OK. Good point about the boxes.
The intention was to ensure consistency across the officials so that interpretation of the depth of the squat was the same for all.
I tried them today without a problem but they could be problem depending on the method adopted for the jerk.
We thought of medicine balls instead but that could still be a problem for Neil with the split jerk?
We’ll post any possible changes on the site tommorrow. Keep the comments coming.
I am really looking forward to Saturday!! It is going to be brutal!
What size box will we be using for the box jumps? I don’t understand the full extention of the elbows at the completion of the box jump…is this above the head, or next to the body?
I am assuming that that is a misprint and that it should be
“- Full extension of the knees and hip at the top of the box”
Yip typo. Should read “Full extension of knees and hips…”
Any indication to the hight of the box? I have not done many box jumps recently and would like to practice…
Gavin
Medicine balls sounds like a better idea than the boxes. I (speaking in my personal capacity) will be able to deal with the ball as a reference point. Will see what others say about the box/ball point.
Will there be a cut-off time for each workout? Cause I’m with Roland in guessing the 1st place is going to come round the 20-30min mark.
Are there going to be heats for each workout? And how much rest will each get between workouts (average)?
Richard
I’m feeling your pain on those deadlifts.
Derick
I’m pretty sure they are the standard 24′ boxes. Unless Gavin can give us some more insight into that?
I don’t really think that using a fixed reference of any sort makes sense on a dynamic lift. What happens, if I catch the bar in a full squat and fall back or miss the ball but have more depth anyway … According to the rules the second lift would not be ‘legal’. This applies more for the squat cleans – although looking at the workouts, I am sure I won’t be as proficient on the thrusters when they come up
On all the videos of the qualifiers, I did not see one where the judges ruling on ‘hip crease below knee’ was contested. I think that is still the way to go.
Thanks Neil, I hope it is the 24′ box!!!
Yeah, I was also wondering about the heats/schedule for the day?
I have family in JHB that want to come watch/chear/laugh at me and they have to arrange granny sitters and the like…would be helpful having a guideline of what time the heats are expected to take place…
I have already made a pre-order for ice following the day’s madness!
Derick it’s a 24″ box so no worry’s there.
Thanks for the feedback on the med balls Neil. We’re probably going to go for Roland’s suggestion of the hip crease below the knee.
Saturday will be broken up into heats (4 heats). We’ll be publishing a time table during the course of today but a quick summary as follows:
Workout 1 – 45 minutes per heat starting at 08h00
Workout 2 – 25 minutes per heat starting at around 11h00
Workout 3 – To be announced
Roland & Gavin
After having thought about it, the hip crease below knee sounds the safest. I was also thinking how that bar is not going to always come back down infront of the ball.
Although I was kind of hoping for the ball… Being a shorter guy myself, this would put me at an advantage against the bigger guys… Hey look, I have to find something that can even the playing field with those heavy lifts.
I’m glad that we’ve had some open discussion about the workouts and the rules relating to it. That way we won’t have the type of controversies that the Canadian East Qualifiers had, but I suppose there will always be people that feel the workouts/standards put them at a disadvantage. Very good article on this in the CF Journal. “All other things being equal” by Paul Eich in Issue 72.
I would really like to see a shorter, high power output workout in the final event. A sub-5min type workout. This would then encompass the short, medium & long end of the metabolic pathways.
Either way, it’s going to be hell of a fun…
After doing workout 1 & 2, I think a sub 5 min workout will be something like: lie around and roll once for time or order two burgers with fries. I am assuming that we won’t have a lot of grip and/or legs left anyway.
Hell of a fun indeed, especially considering that in the first workout alone we will be shifting 10,175kg worth of weights…
All I can say is that I am very very glad that I am a non-competitor!! Just bleek that I have done so few squat cleans & box jumps!! Will the time limits be enforced & as a non competitor will I be able to do the 3rd workout regardless of whether I make the time cut off in the previous two? Looking forward to meeting everyone & gasping for breath for most the day….
Ok, I finally have a moment to put my thoughts and 2c onto the blog! Gaven did a great job by kicking off with a very challenging workout and by setting a high standard. Comparing the workouts with the rest of the world I think we are on par, but none the less my nerves are shattered and at the same time I can’t wait. Catching up on some sleep is quite a task, my mind just won’t switch off.
In general I think that every single person has put all the effort and sweat that their bodies could handle into their preparation and all we can do NOW, is to deliver our best. There is a great spirit amongst all of you and I’m excited to meet you all on Saturday. Roland it’s great to put a face to the name and good to have you at our box.
The Games is something that started out as a great idea in September last year, now it’s finally kicking off and this is an awesome moment to experience. Thanks to all for your positive input, hard work and effort to make all this come together. The only thing that I can add to this is 3….2….1…. GO!
Derick.
Time limits will be enforced but all competitors will be able to move to the next workout irrespective of whether completed the previous one in the time or not. It will be recorded how far you progressed through the workout and taking into account scaling (if any) your placing will be determined.
Hope this answers your question.