Don’t miss the Cross Fit Polokwane Throw down
On Saturday 27 August spectators are invited to come and support the 70 teams taking part in the second Cross Fit Polokwane Throw down.
POLOKWANE -Personal trainer René Yiangou told Review that the reason for the event is to accommodate locals who always had to travel to attend events like these.
The event will take place at Laerskool Pietersburg Noord and will see teams take part in several workouts.
Some of the events that the teams and spectator can look forward to include: (events are divided into two division
Event 1 – Scaled division: (Time cap of 14 min)
500m run with 1 KB between athletes alternating KB carry as needed (16kg ladies/24kg men)
- 20 Knee raises
- Move the KB to the 20m mark and run back to rig for next set of Knee raises (both athletes run)
- 20 Knee raises
- Move the KB to the 40m mark and return
- 20 Knee raises
- Move the KB to the 60m mark
Run back to lifting platform. Move bar to 20m mark and perform
- 20 GTOH (25kg ladies/40kg men)
- 10 sync burpees over bar
- Move bar to 40m mark
- 20 GTOH
- 10 sync burpees over bar
- Move bar to 60m mark
- 20 GTOH
- 10 sync burpees over bar
Bring Bar & KB back to lifting platform.
Time stops when both athletes together with Bar & KB, reach the lifting platform.
(No reps will be called if bar is dropped above hip height)
Event 2 – Scaled Division: (10 min Time Cap)
Athlete 1 starts with a 1000 m/750 m row for male and female athletes respectively, while athlete 2 starts with 30 Wall Balls and 60 KB Swings @ 16 kg ladies and 24 kg for men.
Once both athletes are finished, they switch positions and then do the part of the workout which their partner has just completed.
When both have finished both parts of the workout they continue with 21 Squat Cleans @ 60/35kg for male and female athletes respectively, sharing reps as needed. The time stops when 21 Squat Cleans are completed.
Power Cleans with front squats will be allowed
Event 3 – Scaled Division: (3 min Time cap for both athletes to establish max lift on the following complex)
- Power Snatch, Hang Snatch and 3 x Overhead Squats.
- At minute 3 the rest of the workout begins.
- Athletes can share reps as needed. 15-12-9 reps of Thrusters with 40/25kg for male and female athletes respectively. The Thruster sets are alternated with 15-12-9 reps of pull ups.
- After the pull ups, another set of 15-12-9 pull ups and 15-12-9 thrusters needs to be completed. Again Athletes can share reps as needed.
- The last part of the workout is Back Rack Walking Lunges with 40/25kg for men and ladies respectively.
Time cap for this part of the workout is 11 minutes.
Spectators can join the action from 07:30 and the final event will commence at around16:00.
Prizes for the Crossfit Division includes a R5000 cash prize for the winning team, R3 000 for the runners-up and R2000 for the team that places third.
The Fitness Division offers R2 000 prize money for the winning team, R1 000 for the runners-up and R 500 for the team that places third.
The first three places in the Scale division, medals for the first five places and participation certificates for places six to ten.
For more information on the events click on Crossfit Polokwane Throwdown 2016.
Or follow the latest updates on the events, heats and the leader board on the intensity website.
