🌊POSEIDON🌊
1 round relay ‘tag in’ format Athlete 1 Swim 🏊🏽♂️ Athlete 2 - 1.5km sand run 🩴 Athlete 3 - 2.2km road run 🏃🏻 *Swim will be roughly 200m for scaled, 400m for open At least 2 athletes must compete and one athlete can do more than one leg. Ie. swim and run. There will be a transition area for each run where you need to tag your teammate in or if you are doing 2 legs, you will need to run through. The sand run involves running around a cone approx. 1.5km out and back. The road run is a 2.2km RUN along the Glenelg foreshore to the Broadway kiosk and back. Your team’s time is based on your 2.2km finisher and therefore total time.. *Please understand these are public paths and you need to be courteous to the public on Saturday morning. 🐶🐕🦺 Scaled kicks off at 7:30 sharp with both Female and Male athletes in the one heat. An essential debrief will occur at 7:20am sharp on the grass out the front of the GLSC. |
"TRIO OF LIFTS"
For total weight: EMOM x 9 * 1RM STRICT PRESS * 2RM PUSH PRESS * 3RM JERK In an EMOM format, team member #1 completes a 1 rep Strict Press, on minute 2 a team member completes a 2 Push Press. On the third minute, a 3RM Jerk (Split or Push jerk) is completed by any team member. This format continues for 9 minutes. The heaviest lift of each movement will be added together to give your team a total. *At least 2 team members must be allocated to a movement. *Once allocated to a movement, you can not change between movements. *If a rep is failed, you may re-attempt once, if completed within the minute. *All team members are allowed to change weights. *All weight plates must be left on the inside grass area. A no-rep will occur if any plates are left on the rubber tiles. |
“MAD MAX”
10 min AMRAP I go you go format (for each movement) 30 DB Alternating snatches 20 T2B 10 SA DB Devils Press MAX ROW CALS in the remainder of 10 minutes *22.5/15kg **P1 completes 30 Alt DB Snatches, P2 completes 30 Alt DB snatches, P1 20 T2B and so on. ***Max ROW CALS in the remainder of 10 mins - one partner working at a time. |