Why the Fight Night Series by Crossfit Verde is totally EPIC!

Why the Fight Night Series by Crossfit Verde is totally EPIC!

BE PREPARED FOR SOME FUN...

When a Crossfit Event has been run across every major State & Territory in Australia throughout the season and maintains a Facebook review rating of 4.9/5 from 58 reviews, you know you are in for a good night out and Fight Night Series IV certainly did not disappoint!

With it's electric atmosphere (thanks to the in-house DJ that plays individually selected entrance music for every team as they enter the comp floor), big crowds and awesome athletes, the Fight Night Series run by Aaron Dodd and the team from Crossfit Verde in VIC is an unmissable event on the Australian Crossfit Calendar...

Saturday Night (27/10/2018) marked the conclusion of Series IV with an awesome night of Finals competition held at Crossfit South Wharf in VIC.

The event was seamlessly organised and ran perfectly to schedule with a 1.30pm start and 10pm finish for the 3 challenging heats and fierce Final WOD for the top ranked teams who qualified. Teams were either groups of 4 (2M, 2F) or Pairs (1M, 1F).

On offer for the Champions was the coveted Custom Fight Night Series Title Belt as well as a bevy of awesome prizes from the competitions sponsors (which Angry Calf was proud to be a part of...)

Adding to the excitement of the night was an exhibition of "Elite Heats" that included 3x Crossfit Games athlete Brandon Swan and a host of elite local talent from Crossfit Moorabin. To see athletes of this caliber in the flesh was an absolute highlight particularly as they let the competitive instincts take over and really threw down in each and every heat. Nothing personified this more than the Final WOD where Brandon and his team mate Jaime Goodwin (the Good Swans) stunned the crowd with 15 unbroken synchro Muscle Ups to snatch victory by a single rep!

Special shout-out also to the awesome judges and support staff who do an incredible job of making sure an event of this scale comes together so well...

Plans are already locked in for next season and it is sure to be an event not to be missed. If you and your mates are looking for an awesome event to get involved in that truly embodies the values of Crossfit in an arena that really makes the athletes the spectacle then make sure you follow these guys @crossfit verde fight night series on facebook and @cfvfightnight on instagram and start training for the next round of State Heats!

Below is an overview of the WOD's for the 3 Heats from the finals...

Round 1 Workout Flow and Standards:

Part A: 0-6 mins: Find a 1RM Clean
All team members must record their heaviest 1RM Clean in the 6 minute time cap.Athletes will have one male barbell (20kg) and one female barbell (15kg).

The score for this workout is the total combined weight of all 4 athletes heaviest successful lifts.

At the end of the 6 minute time cap athletes will move on to Part B

Part B: Synchronised Grace
Athletes must have both the male and female barbells loaded to their Grace weight to start the workout.
Athletes will work in MF pairs to complete 30 synchronised Clean and Jerks each.
MF Pair One will begin with both barbells on the ground. Athletes must begin each lift at the same time. They will clean the bar onto their shoulders before moving into the jerk. Athletes will then jerk the bar overhead and must be synchronised in the lock out of the jerk. Any style of clean is allowed. 

Once 30 clean and jerks have been completed by pair one, pair two will begin their 30 clean and jerks.

The score for this workout is the total time taken for both pairs to complete 30 synchronised clean and jerks each. Athletes will have an 8 minute time cap for Part B. 

Round 2

Part A and Part B of this workout will take place simultaneously, for two separate scores. Part A and Part B will commence at the same time and there is a 13 minute time cap on both parts.

Part A: 3km Row (Pairs 2km Row)
The rower will be set to count down from 3000m. Athletes must complete the 3km as fast as possible. All athletes must complete a minimum work requirement of 250m each on the rower. There is no maximum distance provided the minimum work is completed by all team members.

Part B:
Athletes will complete 1 full round each of the following:
20 Kettlebell Goblet Squats
10m Kettlebell Front Rack Lunge
20 Kettlebell Box Step Overs
10m Kettlebell Front Rack Lunge
20 Kettlebell Goblet Squats
Athlete One will begin with 20 KB Goblet Squats. 
Athlete One will then move on to complete a 10m walking lunge – again holding the kettlebell in the frontal plane of the body. 
Athlete One will next complete 20 KB Box Step overs (20” box for all athletes in all divisions). Athletes may hold the kettlebell any way they like, except the kettlebell may not make contact with the athletes legs. 
Athlete One will then complete another 10m walking lunge and 20 goblet squats.
Once one full round is complete Athlete Two may begin, followed by Athlete Three and Athlete Four at the completion of each full round. Athletes may go in any order.
The score for this workout is the total time taken for all athletes to complete one full round each. 
Kettlebell weights: 32/24kg Open; 24/16kg Intermediate; 16/12kg Scaled

Round 3

Part A: 0-6 mins: Find a 1RM Snatch
All team members must record their heaviest 1RM Snatch in the 6 minute time cap.
Athletes will have one male barbell (20kg) and one female barbell (15kg).

The score for this workout is the total combined weight of all 4 athletes heaviest successful lifts.

Part B:
Athletes will commence Part B at the 6 minute mark. There is an 8 minute time cap on Part B. 
Athletes will work in MF pairs to compete the following synchronised: 
MF Pair One: 21 Thrusters and 21 Pull Ups (Scaled – Sumo Deadlift High Pulls) 
MF Pair Two: 15 Thrusters and 15 Pull Ups
MF Pair One: 9 Thrusters and 9 Pull Ups 
MF Pair Two: 21 Deadlifts and 21 Hand Stand Push Ups (Scaled: Hand release Push Ups)
MF Pair One: 15 Deadlifts and 15 Hand Stand Push Ups
MF Pair Two: 9 Deadlifts and 9 Hand Stand Push Ups
Pairs will complete each round individually. 
Open Pairs will complete the entire workout together synchronised. 


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