Metcon Madness

✳️✳️☠️☠️ EVENT UPDATE

WOD 4: SLED DOG MILLIONAIRE - 12min cap

Sponsored by Paw Justice

150m sled pull (2 xpulling, 1 resting)
🚨1 person sitting into on sled at all times

*every change on rope, all complete 1 burpee

All athletes 50m Sync Burpee Broad jump holding rope.

Remaining time is sets of
25/20/15
4 person Sync SA DB Thruster (all 4)
20m 4 person Sync Walking Lunge between rounds of DB thruster

BG/MS+: Goblet Lunge
All other divisions SA OH Lunge

Sled
RX - 140kg + rider
SC / MS / MS+ - 105kgs + rider
BG - 100kg + rider

Dumbbells
RX 30/22.5
SC MS MS+ 22/15
BG 15/10

EVENT RULES
❌ athletes pulling sled can only touch the ropes until passed the halfway line. They can then spin the sled around. Rider also cannot touch the rope whilst sled is moving
❌ all athletes including rider does the 1 burpee to change pulling athletes
❌burpees must be done in a rougly straight line. Judges discretion to bring you back to even the line.
❌Thruster sync is at the top.
❌lunges are 2 x 10m portions and just be done sync and in a line. No step through lunges allowed.

Any questions on the movements hit the DMs

Heat times for Saturday

Getting close to the big dance

Metcon Madness 2016 | News & Updates

✳️✳️☠️☠️ WOD UPDATE

WOD 3B: 7 mins

Max Rep cleans for the team. (2 barbells M&F - 1 cleaning at a time )
EVENT DESCRIPTION
❌Athletes can do as many cleans as they like (must be touch and go unbroken) but for the reps to count that were attempted, the final movement will need to be a shoulder to overhead movement, to ensure the reps are counted.

RX: 105/75
SC: 90/60
MS: 80/55
MS 47+: 65/45
BG: 65/45

Hit DMs for questions

3 Days till the big dance

✳️✳️☠️☠️ WOD RELEASE

WOD 1: CLIFFHANGER- 15min cap

Sponsored by

3 person buy in for Dumbbell movements (cannot change during buy in)

✅R1
26 Sync Hang DB Sn**ch (conga line)
16 Sync SA DB S2O (conga line)
44 BG: 2X SYNC K2C/ OTHERS: TTB .

✅R2
26 Sync Hang DB Sn**ch (conga line)
16 Sync SA DB S2O
38 BG: 1 Person Pullup + 1 Hang
INT/MS/MS+: 2x SYNC Pullups
RX: 2 SYNC C2B

✅R3
26 Sync Hang DB Sn**ch (conga line)
16 Sync SA DB S2O
33 BG: 2x SYNC Pullup
INT/MS: 2x SYNC C2B
MS+: 1x Pullup + 1x C2B
RX: 2 x SYNC BMU

EVENT RULES
❌Sync for all DB movements are at the top of the Sn**ch and S2O
❌Dumbbells must be off the ground while gymnastics are completed – farmer / suitcase hold only.
❌Can change gymnastics pair as desired.

RX: 2x 30kg & 1x 22.5 DBs
SC & MS: 2x 22.5 & 1x 15kg DBs
MS47+: 1x 22.5 & 1x 17.5kg & 1x 15kg DBs
BG: 2x 15kg & 1x 10kg DBs

Hit us on comments or DMs for any additional details

☠️☠️✅✅ WOD 3A

WOD 3A: Maverick - 7mins
Sponsored by
2 person Sync Dead Ball burpee step over box max reps for time.
Athletes will complete as many reps in 7 mins of Burpee dead ball box step over

EVENT RULES

❌2 athletes sync by stepping on boxes within same time frame
❌Must have 1 foot on the ground before ball can be dropped.
❌Can swap in and out as much as desired in that time

RX – 80/55
SC & MS – 55/40
MS 47+ & BG 40/30

This workout will be followed by WOD 3B ‘Goose’

Direct queries and questions to DMs

✅✅☠️☠️ WOD RELEASE

WOD 2 - Running (Wo)man
15min Timecap

Find out the weight on the day

On 3,2,1 yeeeow
1 athlete begins the 500m loop carrying the sandbag.
At the completion of each lap an athlete gets picked up until all athletes are collected 🏃‍♀️🏃‍♀️🏃🏃

EVENT RULES
❌ only 1 athlete can carry the sandbag at any one time. Can swap as much as you like
❌ when bag gets swapped team just stop

If you have questions chuck them in the comments
Have fun training 🧐

At Metcon Madness – in 2024 we wanted to change it up and challenge athletes on workload like never before.
Either start you earlier or finish you later, but we thought… what about some homework?

This year we have added an
EVENT 0 – Maadi What 🚣

Need to know info

✅You will need 1 concept 2 rower to compete in Event 0

✅We will release Event details on Tuesday 30th January 9pm

✅This will be done at your Box/Facility .. you will have till 11pm February 8th

✅You will need to video the event and submit via our online portal.

✅Introduce all Event 0 team members competing before start of the row event.

✅All team members don’t have to compete in Event 0 - but athletes can only row once.

✅Event submissions will be reviewed and any rule violations will get a zero score

Hit our DMs with any questions you may have

Countdown is on
Metcon Ops

Here’s your 2024 team list squad.. see who you hissing against.. get 🔥 ‘d up

All Spots sold out for 2024 entry 🤬🙈
Apologies to those that missed out.. 170 teams entered we are maxed out.. adding biggest ever RX division with 30+ team entries

Looking forward to seeing you all next year Feb
Couple surprises coming your way 🙊

Don’t worry we 🐐 this

Get excited!!☝️ week to go until final rego

If you didn’t get a wind of early release, secure your spot in our final release ✅ It’s time to put your training to werk werk werk

* November 13th - 12pm
* 🚣‍♀️ 🚣‍♀️ 🚣‍♀️
* Limited spots available, teams of 4
* RX, SC, BG, MS, MS+

Stay focused 👀 Metcon goers

Rally the tribe for the last spots available
Going live in under 2 weeks
🌞 🏋🏽‍♂️ 🏃‍♀️ 🛷 👨‍⚖️

Check our website for movement standards and division details

Early release live!! Secure a spot at NZ’s favourite nationwide outdoor comp for CrossFit Affiliate 🔥

$5,000 in prizes
80 limited spots only for first release- spots sell fast.

🔗 Link - https://register.repsandtime.co.nz/metcon-madness-2024

Or visit: www.metconmadness.co.nz

Say less…. 🔥

Link available in IG bio & FB page
Tomorrow. 12pm. Lock it in.

🚀 1 week to go for Early registration!

Link will be available in comments, 12pm - secure your spot 💪 🏋️‍♀️

Don’t miss out on Metcon + exclusive rego packs for the first 30 teams 🤨

🔥 Movement Standards 🔥

Time to test your CrossFit prowess!
*Note new MS+ division movement standards

See you there - Feb 10th 2024
FIRST RELEASE REGO COMING SOON

You ask, we deliver!

New division -

MS (ages 39- 46)
MS+ (ages 47 & above)

👀 Out for movement standards 🔜

We wanted to take a moment to express our deepest gratitude and appreciation to Elite Fitness generous support as Metcon’s event sponsor for the last 8 years!

Thank you for being an essential part of our event. Your support means the world to us, and we can’t wait to see what our 9th year brings 🤙

⚡️Count your days!⚡️

First release - 80 teams only. First 30 registered receive a special rego pack 👀 🫵🏻

Rego link live 12pm Oct 4th.
Get your team ready! $439 per team.

BG | SC | RX | MS | MS+ (age 47+)

2024 we on! 🔥

Tag your buddy 👇

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