2018 Contents

2018 Contents

2018 Contents

1 Please refresh this page, we will be updating content everyday 2018 Contents • Maps & Directions • FIRST TIME COMPETITOR? advice & tips. • Important Information. • Event Schedule • Athlete/team codes & Waves • Event (workout) Details • Judging & Scoring Policies • Instructional Videos + VIP AREAS • Kids Race + Run Maps

2018 Contents

2 Search Celtic Series on google maps SPECTATOR ENTRY / APPAREL / COACHES Wristbands collected at registration desk. We have everyone’s name who has prepaid and/or won tickets & apparel. NO SPECTATOR TICKET SALES ON THE DOOR Pre-pay only. Under 16s go free Buy a spectator ticket here = www.celticseries.eu/unison One athlete from each team or gym can collect & sign for all tickets, timing chips & goody bags. But that person will be responsible for getting each person their wristband prior to entering the arena.

All coaches need a spectator ticket to gain entry to the arena. There are no coach passes. NATIONAL SHOW CENTRE, STOCKHOLE LANE, CLOGHRAN, SWORDS, CO. DUBLIN, K67 VF43

2018 Contents

3 FIRST TIME COMPETITOR & GENERAL INFORMATION • Be prepared to have your movement standards assessed to a very strict standard. Our judges are professional & most first time Celtic Series athletes get a shock, when they hear ‘no-rep’ repeatedly. • Practices the standards for a good rep. Ask your coach, team mates to be super strict when assessing you. It takes the same time & energy to get a good rep as a bad one. • Be where you need to be on-time or early. We adhere to our published times wave times as best we can. Sometimes we are a little ahead or behind, take note of the wave ahead of you. You will be next after them all day.

• Scoring will be updated on a ‘live’ website & link to same will be published across our social media & website. You will be scored against all other teams/athletes in your division. 1pt for 1st place in an event, 2 for 2nd etc. The lowest score after the 5 events wins that division. • There is no cut off, or extra ‘Final’. Every athlete/team does event 4+5 as the last workout of the day. • Top 3 teams/athletes in each division will be presented with prizes at 5.30pm approx. • Sign the waiver here = https://waiver.fr/p-AmDJH • Any athlete can register for the team & collect wristbands, timing chips & goody bags. • All athletes will need to wear their race number (timing chip) for the obstacle race. • ATHLETE BRIEFING It is not compulsory, but all athletes should attend the athlete briefing on Friday evening 8.30pm, we will live stream (sound quality is not great at the venue), there may be some last-minute changes. THERE IS NO BRIEFING ON SATURDAY • Event flow & movement standards are the responsibility of each team to know in advance. • There are no showers but plenty of toilets to get changed if needed. • The restaurant will serve hot meals, coffee & other drinks all day. • There will be general seating/standing areas around the venue. Each gym will have an allocated space. Scroll down for reserved VIP area list.

• Car park is free. Cars are parked at their own risk. • Children must be supervised by guardian/parent at all times • After party is at the Hogs n Heifers bar at 9pm. Free entry for attendees Event Safety Tips • Do not compete if you risk further injury • Shoes must be worn (no bare feet, socks) • Do not drop any equipment • Chalk will be provided but cannot be removed from the buckets. Any chalk lumps found on the event floor will be returned to the buckets • J-Hooks will be provided for hanging movements. Team mates may also assist to lift. • Athletes must descend safely from the rope climbs & obstacles.

2018 Contents

4 EVENTS SCHEDULES time Toughmudder Course 09:00 Indv 1 Fitfodder Arena Gym Advisors Arena 9.07 Indv 2 time time 9.15 Overall Team 9 Fitness F1 11 9 INTERS F1 10 9.22 Indv 3 9.12 Fitness F2 10 9.12 INTERS F2 10 9.3 Indv 4 9.24 Fitness F3 10 9.24 INTERS F3 10 9.37 Indv 5 9.36 Fitness F4 10 9.36 INTERS M1 11 9.48 Fitness F5 11 9.48 INTERS M2 11 10:00 Fitness F1 10 Fitness M1 12 10 INTERS M3 11 10.06 Fitness F2 10.12 Fitness M2 12 10.12 INTERS M4 11 10.12 Fitness F3 10.24 Fitness M3 12 10.24 INTERS M5 12 10.18 Fitness F4 10.36 Fitness M4 11 10.36 10.24 Fitness F5 10.48 Overall Team 11 10.48 EQUIP 10.3 INTERS F1 11:00 11:00 Indv 1 - teen boys 11 10.36 INTERS F2 11.12 11.12 Indv 2 - women 12 10.42 INTERS F3 11.24 11.24 Indv 3 - men 35-44 11 10.48 INTERS M1 11.36 11.36 Indv 4 - 45+ / Overall 11 10.54 INTERS M2 11.48 11.48 Indv 5 - overall 10 11 INTERS M3 12:00 EQUIP 12:00 EQUIP 11.06 INTERS M4 12:12 INTERS F1 10 12:12 Fitness F1 11 11.12 INTERS M5 12.24 INTERS F2 10 12.24 Fitness F2 10 11.18 Fitness M1 12.36 INTERS F3 10 12.36 Fitness F3 10 11.24 Fitness M2 12.48 INTERS M1 11 12.48 Fitness F4 10 11.3 Fitness M3 1 INTERS M2 11 1 Fitness F5 11 11.36 Fitness M4 1.12 INTERS M3 11 1.12 Fitness M1 12 1.24 INTERS M4 11 1.24 Fitness M2 12 12pm KIDS RACE 1.36 INTERS M5 12 1.36 Fitness M3 12 1.48 1.48 Fitness M4 11 EQUIP EQUIP 1pm Overall Team (a) 2 Fitness F1 - Event 4+5 11 2 INTERS F1 - Event 4+5 10 1.20pm Overall Team (b) 2.15 Fitness F2 10 2.15 INTERS F2 10 1.5 Indv 1 - Teen boys 2.3 Fitness F3 10 2.3 INTERS F3 10 2 Indv 1 - Teen boys 2.45 Fitness F4 10 2.45 INTERS M1 - Event 4+5 11 2.1 Indv 2 - Teen girls 3 Fitness F5 11 3 INTERS M2 11 2.2 Indv 2 - 35-44 women 3.15 Fitness M1 - Event 4+5 12 3.15 INTERS M3 11 2.3 Indv 2 - 45+ women 3.3 Fitness M2 12 3.3 INTERS M4 11 2.4 Indv 3 - 35-44 men 3.45 Fitness M3 12 3.45 INTERS M5 12 2.50pm Indv 3 - 35-44 men 4 Fitness M4 11 4 EQUIP 3 Indv 4 - 45+ men 4.1 4.1 Overall Team - Event 4+5 11 3.1 Indv 4 - Overall men 4.2 EQUIP 4.2 3.2 Indv 5 - Overall men 4.3 Indv 1 - Event 4 11 4.3 EQUIP 3.30pm Indv 5 - Overall men 4.38 Indv 2 12 4.38 Indv 1 - Event 5 11 4.46 Indv 3 11 4.46 Indv 2 12 4.54 Indv 4 11 4.54 Indv 3 11 5.02 Indv 5 10 5.02 Indv 4 11 5.10pm Indv 5 10 • Fri 8-10pm: Registration: Athletes & Spectators • Fri 8.30pm: Athlete briefing + Outdoor event details • Sat 7.30am -10am: Registration: Athletes & Spectators • Sat 9am-6pm: Celtic Unison 2018 • Sat 9pm: After Party, Hogs n Heifers, Airside, Swords: FREE Entry

2018 Contents

5 WAVES. Athletes must the online waiver here with Team/Athlete Code # = https://waiver.fr/p-AmDJH eg: FF207 is Fitness Female, Wave 2, Lane 7 team code RX MALE TEAMS (bibs 101-111) Timing Chip # OV01 Crossfit Omnimove 101 OV02 Wolfhound Fitness 102 OV03 Crossfit Dungarvan 103 OV04 CrossFit Larne 104 OV05 Howling Heart Fitness 105 OV06 Crossfit Tailored Training 106 OV07 CrossFit Navan 107 OV08 Club Active 108 OV09 D12 CrossFit 109 OV10 CrossFit Glasnevin 110 OV11 HSTL.Made 111 INTERMEDIATE FEMALE TEAMS (bibs 115-144) Timing Chip # IF103 The Spartan Belles Crossfit Dungarvan 115 IF104 White Wolf Crossfit Lisburn 116 IF105 Just here for the t-shirt Crossfit Infected 117 IF106 C3P CSP Bray 118 IF107 Premier Cats Club Active 119 IF108 Barbells and ponytails Club Active 120 IF109 Fast n Loud CrossFit na Sionna 121 IF110 Tartan Thrusters RDAS Crossfit 122 IF111 Howling Heart Fitness Howling Heart Fitness 123 IF112 Day Pass From Lifting Asylum CrossFit Derby 124 IF203 Infectious Ladies CrossFit Infected 125 IF204 #WWTD Southern Legion 126 IF205 Cookies and Cleans CrossFit Navan 127 IF206 The Powerpuff Girls Crossfit Larne 128 IF207 2 brunettes, a blonde & a barbell CFA & Crossfit Cookstown 129 IF208 Guns N Buns Crossfit Larne 130 IF209 Three Amigos Crossfit Cookstown 131 IF210 FSM GLACIERS FSM 132 IF211 Infected Crossfit infected 133 IF212 The She-Wolves Wolfhound Fitness 134 IF303 CrossFit Larne CrossFit Larne 135 IF304 Weights Before Dates Crossfit Dungarvan 136

6 IF305 Body rock Crossfit Glasnevin 137 IF306 Team Foreigner CrossFit Perpetua Dublin 138 IF307 Goal Diggers The Unit, Crossfit Claregalway 139 IF308 When joe met sally crossfit antrim 140 IF309 Derry Masters Crossfit Derry 141 IF310 Return to Mallow CrossFit Mallow 142 IF311 #DIFT CrossFit MCI 143 IF312 Cunning Stunts Crossfit 82 144 INTERMEDIATE MALE TEAMS (bibs 145-200) Timing Chip # IM102 Bright sparks Crossfit 82 145 IM103 Swole team 6 CrossFit gorey 146 IM104 No country for old men Club Active 147 IM105 Average Joe's CrossFit Antrim/Magherafelt 148 IM106 Scaled weights RX Pints Crossfit Infected 149 IM107 Davey & Kids CrossFit Dungarvan 150 IM108 Superfit Ireland Superfit Ireland 151 IM109 Three little piggy's Est.28 152 IM110 CFLK CrossFit Letterkenny 153 IM111 Treakles & Young Crozier Perpetua Dublin 154 IM112 Crossfit Glasnevin Black Crossfit Glasnevin 155 IM202 Squatasaurus Flex Crossfit Antrim 156 IM203 3 useless f@$ks Crossfit Ashbourne 157 IM204 Snatchin and Dispatchin Crossfit Lisburn 158 IM205 Ninjas unbroken Unit 4 crossfit 159 IM206 Barbell Bros CrossFit Lisburn 160 IM207 CFA Wodders Crossfit Antrim 161 IM208 Underhounds Wolfhound Fitness 162 IM209 Thruster, I Barely Know Her Activate 163 IM210 Moistmakers Perpetua dublin 164 IM211 Gin sweats, and the fear Perpetua Dublin 165 IM212 Lift and shift CrossFit gorey 166 IM302 Two Intermediates And Ed FSM BRAY 167 IM303 Dynamic Dynamic Lurgan 168 IM304 CFA Rogues CrossFit Antrim 169 IM305 Johnny's Got You Covered CrossFit R560 Tralee 170 IM306 The Best Life The Performance and Fitness Academy 171 IM307 All Hail King Gerard! CrossFit Newry 172 IM308 Wolfhound Auld Dogs Wolfhound Fitness 173 IM309 Team DadBods CrossFit Mallow 174 IM310 Average Joeys Crossfit Ashbourne 175 IM311 Honestly we shouldn't be doing this crossfit Newry 176 IM312 Navitas Camden Lads Crossfit Navitas 177

7 IM402 Team CFL Crossfit Loughrea 178 IM403 KAT at crossfit Crossfit antrim 179 IM404 CrossfitR560 Tralee CrossfitR560 Tralee 180 IM405 Crossfit Glasnevin teens Crossfit glasnevin 181 IM406 CSP CSP Bray 182 IM407 We're at the wrong bar Crossfit Infected 183 IM408 Racks and sacks HIIT studio 184 IM409 Team Vulcan White Wolf Crossfit 185 IM410 Reps For Jesus Crossfit Castrum 186 IM411 CFA ? Crossfit Antrim 187 IM412 Dirty Wod'n Scoundrels Whitewolf crossfit lisburn 188 IM501 CF8020 Crossfit 8020 189 IM502 Team CF Infested CrossFit Infected 190 IM503 The Roosters EST 28 191 IM504 No mobility no problem Crossfit larne 192 IM505 Unabombers The unit gym Claregalway 193 IM506 Barbells & Beers Crossfit Ciookstown 194 IM507 Charlies Angels CrossFit Larne 195 IM508 Caution! Slippery when wet! Crossfit MCI 196 IM509 Factory Warriors Fitness Factory Longford 197 IM510 Taps aff CrossFit Infected 198 IM511 In WOD We Trust Crossfit Castrum 199 IM512 Ricard et Raclette Natural Spirit CrossFit 200 FITNESS FEMALE TEAMS (bibs 201-252) Timing Chip # FF102 Oh My Wod CrossFit ClareGalway 201 FF103 TPFA Red The Performance and fitness academy 202 FF104 Activate Crossfit on the Ring 203 FF105 Drop it like a Squat Whitewolf crossfit 204 FF106 FLYEfittters FLYEfit 205 FF107 Buns on the Run HIIT Studio 206 FF108 FLYEteam FLYEfit 207 FF109 Midget Gems Whitewolf crossfit 208 FF110 She-Wolves Whitewolf crossfit 209 FF111 AJA The Performance and fitness academy 210 FF112 DSC Donut Dippers CrossFit DSC 211 FF203 Leggs & Bacon Crossfit Perpetua 212 FF204 Wolfhound Wonderwomen Wolfhound Fitness 213 FF205 Sean Kilroy Fitness. Sean Kilroy Fitness 214 FF206 Waisters Fitness Factory Longford 215 FF207 LF Dolls Longford Fitness 216 FF208 WOD did we get into Crossfit Larne 217

8 FF209 Weights before Dates Crossfit Larne 218 FF210 WOD have we gotten ourselves into Crossfit82 219 FF211 Kippin it real Crossfit Berserk 220 FF212 Toners Dottirs Crossfit Infected 221 FF303 Dynamic Ladies Dynamic 222 FF304 TPFA Blue The Performance and fitness academy 223 FF305 Huns with buns and guns Crossfit 82 224 FF306 Brunettes Over Burpees Wolfhound Fitness 225 FF307 LNT3 Wolfhound Fitness 226 FF308 YMCA Crossfit R560 227 FF309 TPFA purple The Performance and fitness academy 228 FF310 Mahon Sport & Health Performance Girls Mahon Sport & Health Performance 229 FF311 In WOD we Thrust CrossfitR560 Tralee 230 FF312 The Dates FSM Bray 231 FF403 Easier said than run The Unit Crossfit Claregalway 232 FF404 Seriously, we're that good, we're thinking of going pro Crossfit Newry 233 FF405 Tommys Princesses Crossfit Thurles 234 FF406 The Wolfhunzz Wolfhound Fitness 235 FF407 Evolvicorns Evolve strength and fitness 236 FF408 TPFA Green The Performance and Fitness Academy 237 FF409 Better Late Than Never Crossfit Strabane 238 FF410 Wait for us Fitness Factory Longford 239 FF411 Clueless CrossFit Enable 240 FF412 The Tribe Originals Tribe Strength and Fitness 241 FF502 CFM Wods and Wine CrossFit Magherafelt 242 FF503 York Performance York Performance 243 FF504 Y. P Strength & fitness York Performance 244 FF505 Charlies Angels Club Active Kells 245 FF506 Flexy Ladies Core Gym 246 FF507 Atomic Kippin' Crossfit Larne 247 FF508 The caramel eclairs Est.28 248 FF509 Chicks with Kicks Crossfit MCI 249 FF510 Deadlift Divas HIIT Studio Kells 250 FF511 WOD Squad HIIT Studio Kells 251 FF512 No Limit Fitness CrossFit Ladies No Limit Fitness 252 FITNESS MALE TEAMS (bibs 255-300) Timing Chip # FM102 The Bearded & Bald Core Gym 255 FM103 Belly boxers Fitness factory 256 FM104 Craic in the Box Crossfit Navan 257 FM105 SKF1 Sean Kilroy Fitness 258

9 FM106 Longford fitness Longford fitness 259 FM107 hakuna tabata crossfit navan 260 FM108 No Rep Rooster CFE 261 FM109 Team No Rep Crossfit Thurles 262 FM110 Costa Creeps Crossfit Gorey 263 FM111 Snatch, Crackle & Pop FSM Bray 264 FM112 SuperFit Power Rangers SuperFit Ireland 265 FM201 Rig reps 266 FM202 Team Dynamic Dynamic 267 FM203 The Fitness Academy The Fitness Academy Athboy 268 FM204 PPS no.1 Fitclub Elite Carlow 269 FM205 Tfa titans The fitness acadamy 270 FM206 Hangry Hippos Fitness Factory 271 FM207 Team GB Great Island CrossFit 272 FM208 Bros Before Rows Crossfit Strabane 273 FM209 TPFA Green The Performance & Fitness Academy 274 FM210 Mahon Sport & Health Performance Lads Mahon Sport & Health Performance 275 FM211 LNT Big Guns Wolfhound Fitness 276 FM212 The CrossFit 82 Feens CrossFit 82 277 FM301 Mad Dogs Crossfit Cnoc 278 FM302 Peanut butter and jelly legs White wolf crossfit lisburn 279 FM303 Team Extreme CrossFit Varangian 280 FM304 the 3 Gs 3g fitness 281 FM305 N'Owens No Reps Tribe Strength & Fitness 282 FM306 Oh my wod Berserk 283 FM307 Neighbours Team Fit & Fight 284 FM308 No Limits CrossFit No Limits CrossFit 285 FM309 JAF Cookstown crossfit 286 FM310 Snap, Crackle & Pop Crossfit Navan 287 FM311 Tommy's army Thurles Crossfit 288 FM312 CrossFit West Dublin CrossFit West Dublin 289 FM402 Evolve Evolve Strength & Fitness 290 FM403 TAKE IT & LIKE IT COREGYM 291 FM404 York Performance York Performance 292 FM405 Two and a half men Fitness factory longford 293 FM406 Club Active Kells Club Active Kells 294 FM407 Bad Goons Crossfit Bury 295 FM408 Fitness the unit Claregalway The unit Claregalway 296 FM409 Y. P Strength and fitness York Performance 297 FM410 Booty & The Beast HIIT Studio Kells 298 FM411 Jerks'n Pollock Core Gym 299 FM412 TPFA Black The Performance & Fitness Academy 300

10 INDIVIDUALS - GROUP 1 Timing Chip # ID102 U18 Fionn Hanley Great Island Crossfit 1 ID103 U18 Thomas Kane CrossFit Castrum 2 ID104 U18 Noah Pim CrossFit mpt 3 ID105 U18 David Jones Great island crossfit 4 ID106 U18 Dean Kearney CSP Gym 5 ID107 U18 Karl Fisher Crossfit derry 6 ID108 U18 Conor Byrne Crossfit wicklow 7 ID109 U18 Josh Hibbs RDAS Crossfit 8 ID110 U18 Jack Shanahan Crossfit Wicklow 9 ID111 U18 Jason Morey Great Island Crossfit 10 ID112 U18 Jack Stewart-Kelly Crossfit mpt 11 INDIVIDUALS - GROUP 2 Timing Chip # ID201 U18 Morgan Maneely Crossfit Enable 12 ID202 U18 Ellie Pyke Crossfit na sionna 13 ID203 U18 Amy Flynn Spartan Academy 14 ID204 U18 Greta Martisauskaite K leisure Naas 15 ID205 35-44 Ali Dorgan Great Island Crossfit 16 ID206 35-44 Maeve Broderick Crossfit Loughrea 17 ID207 35-44 Mary Kate Farrell The Hot Gates 18 ID208 35-44 Anna Klimska * Fitness Factory Longford 19 ID209 45+ Maureen Lambe CrossFit Avon 20 ID210 45+ Christine McCann Crossfit Enniskillen 21 ID211 45+ Linda McAnee Crossfit Derry 22 ID212 45+ Jill McIntyre CrossFit Worksop 23 INDIVIDUALS - GROUP 3 Timing Chip # ID301 35-44 Rob Henley Crossfit Glasnevin 24 ID302 35-44 Steve Dunne CrossFit Skipton 25 ID303 35-44 Johnny Quigley Crossfit coleraine 26 ID304 35-44 David LeMoal Crossfit Initium 27 ID305 35-44 Peter Browne CrossFit R560 28 ID306 35-44 Jean philippe Dethoor Crossfit initium 29 ID307 35-44 Ronan Murphy #VikingTraining TonedFit 30 ID308 35-44 Sean Flannery ROM Sligo 31 ID309 35-44 Mariusz Barnas 32 ID310 35-44 George Mitchell Crossfit Chester 33 ID311 35-44 Slawek Hudyka Crossfit cavan 34 ID312 35-44 Damien McGrady Crossfit infected 35

11 INDIVIDUALS - GROUP 4 Timing Chip # 45+ Richard Dean CrossFit Shapesmiths 36 ID402 45+ Tom Scanlon CrossFit R560 Tralee 37 ID403 45+ Zilvinas Uzemeckas Phoenix Strenght & Conditioning 38 ID404 45+ John Mc Lagan Claymore Crossfit 39 ID405 45+ Aaron Williams Funcfit 40 ID406 45+ Iain McAllister CrossFit Castrum 41 ID407 45+ Terry Roy RF strength & conditioning 42 ID408 OV Alan Leonardi Great Island CrossFit 43 ID409 OV Michael Dubois Crossfit Riviera 44 ID410 OV Clement Marron Natural Spirit CrossFit 45 ID411 OV Steven Murphy Crossfit Ashbourne 46 ID412 OV Kevin Doucet CrossFit Eupen 47 INDIVIDUALS - GROUP 5 Timing Chip # ID502 OV Jeff Flood Crossfit DSC 48 ID503 OV James Cahill Phoenix Strength and Conditioning 49 ID504 OV Johnathon Mc Manus Boyneside Strength And Performance 50 ID505 OV Dean Rainey Core gym 51 ID506 OV Jack Walsh Spartan Academy 52 ID507 OV Jose Lobo Bodyfit Extreme 53 ID508 OV Gareth Moore Reebok Crossfit Northern Ireland 54 ID509 OV James Walsh Great Island CrossFit 55 ID510 OV Michael Smith est.28 56 ID511 OV Ryan Rocks The Rockcave 57 ID512 OV Jason Barry Great Island Crossfit 58 All athletes must sign the online waiver here with your number/code https://waiver.fr/p-AmDJH Athletes please read.

All events will start at 9am & immediately after the preceding wave. It is the athlete & teams’ responsibility to be warmed up & at the correct pre-staging area when the wave ahead is on the court. If you miss your wave will have no opportunity to slot in at a later time. YOUR CODE IS YOUR DIVISION & WAVE & LANE NUMBER For example FF207 = Fitness Females, Wave 2, Lane 7

12 Outdoor Events Fitness & Intermediate Teams Event 2 // Overall + Individuals Event 1 Obstacle Race (all athletes & teams) in asscociation with Celtic Adventures + Tough Mudder Ireland. This event should take 15-20 minutes to complete. The first Individual athletes will start at 9AM, with subsequent waves starting at about 7-minute intervals. Flow on the course should be self- evident. If competitors are unable to negotiate an obstacle, appropriate alternatives in the form of hand release (hr) burpees and/or time penalties will be assessed.

Please note - All burpees during this competition must be hand release. For the Overall Men’s Teams only, one athlete will wear 14lb weight vests during this event. To start all athletes must cross the timing mats when instructed. Individual athletes & 1 team member must shoot 3 targets immediately after the start of the course, to begin their run. For all teams, the remaining 2 team mates can run ahead. Time stops when last athlete crosses the line. Grip Gym Gear Arena - Overall Team + Individuals Event 3 Overall Men’s teams and Individuals are the only divisions that will compete on this arena. Teams will do this as a relay with each athlete in turn, while individuals will just go through once. Flow --Buy in -- Each athlete has 1 minute to shoot a number of arrows at a number of foam targets. Individual athletes have 6 arrows to shoot at 5 targets. Each target not hit will result in a 2 hand release burpee penalty to be assessed at the 1-minute mark. The buy-in period for individuals is over either when all 5 targets have been hit, or when the athlete has finished their shots and any resulting hand release burpee penalty. Team athletes have 2 arrows each to shoot at the team’s 5 targets. For each arrow that misses a target there is a 5 hand release burpee penalty. The buy-in period for teams is over either when all 5 targets have been hit, or when each athlete on the team has finished their shots and any resulting hand release burpee penalty (whichever happens first.) There is no time limit on the buy-in for teams.

Each athlete must then complete the following (teams will do this as a relay): - Cross starting line - 5 D-ball over shoulder - Carry D-Ball 20ft - Bar muscle up / chest to bar / pull up - Cargo net crawl - Balance beams (3 hr burpee penalty if fall)

13 - 60ft Tyre flip 60kg (all) - 30 Air Squats - 60ft Tyre flip 60kg (all) - Balance beams (3 hr burpee penalty if fall) - Cargo net crawl - Bar muscle up / chest to bar / pull up - Carry D-Ball 20ft - 5 D-ball over shoulder - Cross finish line • Divisional considerations Overall Teams: 60kg D-Ball Athlete 1: 15 pull ups Athlete 2: 10 chest to bar Athlete 3: 5 bar muscle up or 15 hr burpee chest to bar* (either/or, no combination) Overall Men: 60kg ball. 5 bar muscle up or 15 hr burpee chest to bar* 35-44 Men: 60kg ball. 4 bar muscle up or 12 hr burpee chest to bar* 45+ Men + Teen Boys: 50kg ball, 3 bar muscle up or 9 hr burpee chest to bar* 45+ Women + Teen Girls: 30kg ball, 15 pull ups 35-44 Women: 45kg Clean, 10 chest to bar All athletes will be wearing 14lb weight vests for this event. Movement Standards D-ball over shoulder Ball starts on ground. At the top the knees and hips must be extended, and the D-ball must travel over the horizontal line created by the shoulder. Jerking is allowed. D-ball carry Any carrying style is allowed Pull up / C2B Starts in a full hang with elbows extended and feet off the ground. For CTB, the rep ends when any part of the chest below the collarbone touches the bar. For PU the rep ends with the chin finishing above the horizontal plane created by the bar. Any grip is allowed.

Bar muscle-up The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

Air Squat From a standing position with full extension of the knees & hips, the athlete must pass through a squat position with the hip crease clearly below the top of the knee. The motion ends when the athlete has returned to a standing position with full extension of the knees & hips.

14 Fitfodder Arena Fitness Teams Event 1 SkiErg 130/110 calories (M/F) 110 alternating single-arm DB clusters (20kg/10kg M/F) Flow At the start signal, athletes will cross the starting line to begin working on the SkiErg and clusters, sharing work anyhow. After finishing the final calorie and rep, all athletes must cross the finish line to finish the event. Time cap is 7 minutes. Movement standards SkiErg Athletes are free to adjust the damper settings. Shorter athletes needing assistance to reach the handles may be helped by taller teammates.

Alternating single-arm DB clusters Clusters are squat clean thrusters. Each rep starts with some part of the dumbbell touching the floor. After cleaning the DB to the front rack position, the hip crease must descend below the knee. The rep ends with the dumbbell locked out directly overhead with the elbows, hips, and knees fully extended and feet parallel under the hips. From the bottom of the squat to the fully extended end position there must be one continuous upwards movement of the dumbbell. After successfully ending a repetition, athletes may use the other hand to switch or support the DB on the way down prior to starting the next repetition. Athletes must complete a successful repetition on one side before alternating to the other side. As with all other alternating movements, switching hands after a no-rep will result in a no-rep on the opposite side until a successful rep has been completed on the original side. The working athletes and DB must remain within the designated section while doing all work, and dumbbells must be returned to the allocated mat on floor when switching athletes. Dropping the DB is prohibited.

Overall Men Teams Event 2 SkiErg 15 calories - each athlete in turn* 45 Dumbbell Clusters 2 x 20kg 120 Heavy Rope Double Unders 6 Free HSPU SkiErg 15 calories - check out, each athlete in turn Flow *First athlete off the ski erg can start clusters, 2nd & 3rd athlete cannot assist until their 'buy in' calories are done. Clusters, double unders & Free HSPU can be shared anyway. After finishing their final calorie, the final athletes must cross the finish line. Time cap is 7 minutes. Movement standards SkiErg Already covered, see above

15 Dumbbell Cluster Clusters are squat clean thrusters. Some part of each dumbbell must touch the floor at the start of every rep. Following the clean, the hip crease must descend below the knee. The rep ends with both dumbbells locked out directly overhead with the elbows, hips, and knees fully extended and feet parallel under the hips. From the bottom of the squat to the fully extended end position there must be one continuous upwards movement of the dumbbells. The working athletes and DBs must remain within the designated section while doing all work, and dumbbells must be returned to the allocated mat on floor when switching athletes. Dropping DBs is prohibited.

Heavy Rope Double-unders Athletes may only use “Beast” RX jump ropes provided. There is a choice of 3 lengths per team. Forward rotation only. FHSPU Starts in a headstand. Finishes with shoulder and elbow extension with the body, legs, and feet extended above the hands. Intermediate Teams E3 SkiErg 15/13 calories (M/F) - each athlete in turn* 55 Dumbbell Clusters 2 x 20kg (M), 2 x 10kg (F) 120 Heavy Rope Double Unders SkiErg 15 cal - check out, each athlete in turn Flow *First athlete off the ski erg can start clusters, 2nd & 3rd athlete cannot assist until their 'buy in' calories are done. Clusters and Double Unders can be shared anyway. After finishing their final calorie, the final athletes must cross the finish line. Time cap is 8 minutes. Movement standards SkiErg, Dumbbell Cluster, Heavy Rope Double-unders Already covered, see above Fitness Teams Events 4 and 5 Flow The Fitness Teams Final will consist of 2 separate events to be run consecutively, with Event 5 starting immediately upon the finish of Event 4. The arena clock and judge stopwatches will start at the beginning of E4 and run through E5. Each event will be scored individually. Event 4 3-minute AMRAP of hand-release burpees over a taped line. One athlete at a time will perform burpees, while the other two athletes hold plates overhead. Plate weight is 25/15kg (M/F) Athletes may switch positions as desired but must work within the designated areas. Event 5 Two-element relay. Each athlete in turn does 25 overhead plate lunges. Each athlete in turn then does 25 plate ground-to-overhead lifts. The event is over when Athlete 3 crosses the finish line. Time cap for Event 5 is 7 minutes.

16 Movement standards Hand-release burpees over a line Starts with chest & thighs on the floor simultaneously and the hands not touching the floor and ends with both feet on the opposite side of the taped line. There must be a two-foot takeoff when jumping over the line. For this workout, the other two athletes much be holding their plates overhead during the entire repetition for the burpee to be counted. Plate Overhead Hold Starts with the plate held over the head with the athlete standing upright. No part of the plate or the athlete’s hands or arms may rest upon any part of the athlete’s head. Working athletes and plates must remain within the designated section, and plates must remain within the section when switching athletes. Dropping plates is prohibited.

Overhead Plate Lunge Starts with plate overhead & both feet inside the allocated box taped on the floor, with heels down. Must alternate legs, & back knee must touch the floor. Ends with both feet inside the allocated box, with heels down Plate Ground to Overhead Starts with any part of the plate touching the ground within the allocated box taped on the floor. Ends with the plate overhead, with shoulders, hips, & knees fully extended. Both feet and the plate must remain inside the allocated box taped on the floor at all times, and the plate must remain under the control of the athlete at all times. Dropping plates is not allowed. Plates bouncing or rolling outside of the allocated box area will result in a no-rep.

17 Gym Advisors (Main) Arena Intermediate Teams Event 1 One bar, 50kg (m) / 30kg (w) - For time 60 Hang Clean 50 Overhead Squat 40 Chest to Bar (m) / Pull Ups (w) 30 Snatch Flow All athletes start and finish by crossing the start/finish line. Reps shared anyway. Only one athlete touching working apparatus at a time. Athletes must put the bar down and tag when switching. The bar must be advanced to designated area for each movement. Time cap is 7 minutes. Movement standards Hang Clean Each rep begins with the bar in a front hang position, and ends with bar in the front rack position, with knees and hips fully extended and elbows in front of the bar. Any clean style is allowed, but if the feet split (front/back or sumo), they must return under the hips and as with all other reps, the full finish position must be achieved for the rep to count.

Overhead Squat The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Pull up / C2B Already covered, see above Snatch Starts with the bar on ground. Ends with the bar locked out overhead with the knees, hips, shoulders and elbows in a straight, vertical line.

One continuous movement, any style OK (Muscle, Power, Squat, Split) Feet must be together under the shoulders at the top.

18 Individuals Event 2 For time: 3 (m) / 2 (w) Rope climb 13ft. * 15 Hand-release burpees over box 24/20" M/F 10 Squat Clean ** x 2 rounds * Legless rope climb overall men. Any style for all others. ** 80kg overall men, 60kg boys and masters men, 45kg 35-44 women, 40kg girls and 45+ women Flow All athletes start and finish by crossing the start/finish line. Time cap is 7 minutes. Movement standards Rope climb Legless for men on way up and must touch support beam before clamping legs. Other divisions may use any style but must touch support beam. For all divisions, both hands must be on the rope until both feet touch the ground.

Hand-release burpee over box (box facing) Starts with chest & thighs on the floor simultaneously and the hands not touching the floor and ends with both feet on the opposite side of the box. There must be a two-foot takeoff. Step-downs are permitted. Only the feet may touch the box. Squat clean Starts with the bar on ground. The bar is cleaned to the front rack position, after which the athlete must pass through a squat position with the hip crease clearly below the top of the knee. The motion ends with the athlete standing with full extension of the knees & hips and the elbows in front of the bar.

19 Fitness Teams Event 3 Relay for time - Athlete 1 15 (m) / 10 (w) Pull ups or Toes to Rings 25 Wall Ball Shots 9kg (m) / 6kg (w) to 10/9" target 25 Deadlift 80 (m) 45 (w) kg - Athlete 2 10 Get-Ups (with wall ball 9/6) 25 Wall Ball Shots 25 Deadlift - Athlete 3 10 Box Step Overs: Hold 2 Plates 15kg (m) / 10kg (w) 25 Wall Ball Shots 25 Deadlift Flow All athletes start, switch, and finish at the start/finish line. Time cap is 8 minutes. Movement standards Pull ups Already covered, see above Toes to rings Starts in full hang with the elbows extended and heels behind the vertical line from the rings. Ends with any part of both feet touching the rings or hands at the same time. Wall Ball Shots The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce, but must settle on the ground before being picked up for the next rep.

Deadlift Traditional deadlift, hands outside the knees. Sumo not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing. Get-Ups (with Wall Ball 9/6) Begins with shoulders, hips, any part of both feet, and the ball touching the floor. Ends with the athlete standing with fully extended hips and knees with the ball overhead. Elbows do not need to be extended in the finish position. On the way up the arms may not touch the floor, and the ball may not touch the body. The ball must remain within the team’s lane at all times. Box Step-Overs Holding one plate in each hand, athletes will need to step up on to and over the box, putting both feet down on the other side to finish each rep. No part of the plates or body other than the feet may touch the box during the rep. 10 good reps must be completed, but direction does not need to alternate in the case of a no-rep.

20 Intermediate Teams Events 4 and 5 Flow The Intermediate Final consists of 2 events to be run consecutively, with Event 5 starting immediately upon the finish of Event 4. Each will be scored separately. Event 4 3-minute AMRAP of Front Squats 90/55kg (M/F), with reps shared anyway. Event 5 3 rounds of the following: - Athlete 1 6 Toes to Bar 6 Hand-release Burpee over Box 24/20” M/F - Athlete 2 2/1 M/F Rope Climb 6 Hand-release Burpee over Box 24/20” M/F - Athlete 3 2/1 (M/F) Rope Climb with 14lb. weight vest 12 Deadlift 90/55kg M/F All athletes start, switch, and finish at the start/finish line. Time cap is 10 minutes. Movement standards Front Squats When starting or switching athletes the bar may be cleaned to the front rack position using any style, or the two non-working teammates may work together to lift the bar into position for the working athlete. The bar must be lifted from the floor when switching to a new athlete. Handing the bar from one athlete to the next is prohibited.

A squat clean is allowed as the first working rep. Otherwise, each rep starts and ends with the athlete standing in an upright position with hips and knees extended with bar in the front rack position and elbows in front of the bar. Toes to Bar Starts in a full hang with elbows extended and feet off the ground. Ends with both feet touching the bar at the same time between the hands. Any part of the foot may touch the bar, and any grip may be used. Hand-release burpee over box, Rope Climb, Deadlift Already covered, see above

21 Overall Teams Events 4 and 5 Flow The Overall Teams Final consists of 2 events to be run consecutively, with Event 5 starting immediately upon the finish of Event 4. Each will be scored separately. Event 4 3 minutes, consisting of 90 seconds AMRAP ring muscle ups, followed immediately by 90 seconds AMRAP handstand walk (6-foot sections) Event 5 During the 7 minutes remaining the teams will attempt the following: 24 Snatches 50kg 3 Legless Rope Climbs 18 Snatches 60kg 2 Legless Rope Climbs 12 Snatches 70kg 1 Legless Rope Climb 6 Snatches 80kg All athletes start, switch, and finish at the start/finish line. The combined time cap for E4 and E5 is 10 minutes.

Movement standards Ring muscle up Starts in a hanging position with the elbows fully extended and the feet off the ground. On the kip, the heels may not break the horizontal plane created by the bottom of the rings. The athlete must pass through some portion of a dip on the way up. The rep ends with the elbows fully extended above the rings. Handstand walk The handstand walk area is divided into 6-foot sections. The athlete must start with their feet behind the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, they must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 6-foot increment to earn credit for the distance. Each 6-foot section will count as 1 rep. Athletes must stay within their lane at all times. Feet, knees, and hips must be above the shoulders during the walk. Snatch, Legless Rope Climb Already covered, see above

22 Individuals Events 4 + 5 Flow The Individual Final consists of 2 events to be run consecutively. Event 4 is a 4-minute AMRAP to be held on the Fitfodder arena. A 4-minute break will follow during which the athlete and judge will move to the corresponding lane on the Gym Advisors Arena. Event 5 is a for-time workout with a 4-minute time cap. Athletes will start and finish by crossing the start/finish line. Each event will be scored separately. Event 4 SkiErg 30/20 calories M/F 100 Heavy Rope Double Unders Free HSPU (remaining time) ----- Event 5 (Overall Male) 7 Snatch 4 Ring Muscle-Up 5 Snatch 3 Ring Muscle-Up 3 Snatch 2 Ring Muscle-Up 1 Snatch 1 Ring Muscle-up Divisional loads Overall Male: 70kg 35-44 Male: 60kg 45+ Male, Teen Boys: 50kg 35-44 Female: 35kg Clean (instead of snatch) 45+ Female, Teen Girls: 30kg Clean (instead of snatch) Movement standards SkiErg, Heavy Rope Double Unders, Snatch, Ring Muscle Up, Toes to bar Already covered, see above Event 5 (all others) 7 Snatch 12 Toes to bar 5 Snatch 9 Toes to bar 3 Snatch 6 Toes to bar 1 Snatch 3 Toes to bar

23 Judging Standards As with any sport, judges/referees make countless calls every event. They call it as they see it. Athletes won’t always agree with those calls. Please be aware that the judges call is final. Video replays No video footage will be taken into account when reviewing scores/judging decisions. Abusive behavior We have a zero-tolerance policy when it comes to abusive behavior. Any shouting, swearing, aggression, or disrespect shown towards a judge or volunteer will result in immediate expulsion from the competition.

Judge obstruction If a judge (or other person) inadvertently gets in your way or obstructs your path please ask them to move. Shoving of judges is not acceptable and will be heavily penalized. No scores will be amended as a result. Equipment malfunction In the unlikely event of an equipment malfunction, at the head judge’s discretion, the wave may be repeated, or other measures considered. Athlete no-show Teams need all three athletes to register an official time. We advise all athletes to be in the warm up area at least 10 minutes before their wave. All teams must be in the holding pen 5 minutes before the end of the wave prior to their own.

Athlete substitutions No substitutions are allowed on the day. Athlete error Completing the workouts in the correct order and rep scheme is the sole responsibility of the athlete(s). No scores will be amended as a result of athlete mistakes. Only consult the head judge if you wish to clarify a movement standard or event flow. Scoring queries If you need to query a score, please complete a ‘scoring query sheet’ before the next workout. Scoring queries/changes after the event has finished will not be accepted.

Tie Breaks The time on the judges stopwatch is final. In the event of an exact tie we may consult video recordings. In the event of a tie on points, teams with the most higher placings will win. If there is still a tie. The highest placing in event 5 will win.

24 Instructional Video’s Please visit our facebook page or youtube channel for event workout video’s FB: www.facebook.com/celticseries YouTube: bit.ly/celticseriesyoutube Fitness Teams Event 1 – Fitfodder Arena, VIDEO AVAILABLE Event 2 – Obstacle Course, NO VIDEO – WRITTEN DESCRIPTION ABOVE Event 3 – GymAdvisors (main) Arena, VIDEO AVAILABLE Event 4+5 – Fitfodder Arena, VIDEO COMING SOON – WRITTEN DESCRIPTION ABOVE Intermediate Teams Event 1 – Gym Advisors Arena, VIDEO AVAILABLE Event 2 – Obstacle Course, NO VIDEO – WRITTEN DESCRIPTION ABAOVE Event 3 – FitFodder Arena, VIDEO AVAILABLE Event 4+5 – Gym Advisors Arena, VIDEO COMING SOON – WRITTEN DESCRIPTION ABOVE Overall Teams Event 1 – Obstacle Course, NO VIDEO – WRITTEN DESCRIPTION ABOVE Event 2 – FitFodder Arena, VIDEO AVAILABLE Event 3 – GRIP Arena, NO VIDEO – WRITTEN DESCRIPTION ABOVE Event 4+5 – Gym Advisors Arena, VIDEO AVAILABLE Individuals Event 1 – Obstacle Course, NO VIDEO – WRITTEN DESCRIPTION ABOVE Event 2 – Gym Advisors Arena, VIDEO AVAILABLE Event 3 – GRIP Arena, NO VIDEO – WRITTEN DESCRIPTION ABOVE Event 4+5 – Gym Advisors Arena, VIDEO COMING SOON – WRITTEN DESCRIPTION ABOVE

25 VIP AREAS AREA A Activate Club Active Crossfit Chester Crossfit Loughrea CrossFit newry Crossfit Riviera CrossFit West Dublin Est.28 York performance FSM Hiit studio Howling Heart Fitness Natural Spirit CrossFit Perpetua Dublin Phoenix Strength and Conditioning Tribe Strength & Fitness Mariusz Barnas Fitness Factory Longford AREA B Reebok CrossFit Tyneside CrossFit Lar na Tire Wolfhound Fitness The Performance and Fitness Acadamy CrossFit Antrim 3g fitness ALL OTHER GYMS WILL HAVE A DESIGNATED SPACE INSIDE THE ARENA AREA C Crossfit Larne CrossFit Navan TeamRICHEY Crossfit Na Sionna FLYEFit CrossFit R560 RDAS crossfit Crossfit Infected White Wolf Crossfit Lisburn Evolve Strength and fitness 1 Bodyfit Extreme 16 CrossFit Cookstown 31 CrossFit MPT 46 Funcfit 2 Boyneside Strength And Performance 17 CrossFit Derby 32 Crossfit Navitas 47 K leisure Naas 3 Claymore Crossfit 18 Crossfit DSC 33 Crossfit Omnimove 48 No Limit Fitness 4 COREGYM 19 Crossfit Dungarvan 34 Crossfit on the Ring 49 Reebok Crossfit Northern Ireland 5 Crossfit 8020 20 Crossfit Enable 35 CrossFit Skipton 50 RF strength & conditioning 6 Crossfit 82 21 Crossfit Enniskillen 36 Crossfit Strabane 51 Rig Reps' Gym 7 Crossfit Ashbourne 22 CrossFit Eupen 37 Crossfit Tailored Training 52 ROM Sligo 8 Crossfit Berserk 23 Crossfit Glasnevin 38 Crossfit Thurles 53 Sean Kilroy Fitness 9 Crossfit Bury 24 Crossfit Gorey 39 CrossFit Varangian 54 Southern Legion 10 Crossfit Castrum 25 Crossfit Initium 40 CrossFit Worksop 55 Spartan Academy 11 Crossfit Cavan 26 CrossFit Letterkenny 41 CSP Gym 56 SuperFit Ireland 12 The Unit, CrossFit ClareGalway 27 Crossfit Loughrea 42 D12 CrossFit 57 The Fitness Academy Athboy 13 Crossfit Cnoc 28 CrossFit Magherafelt 43 Dynamic Lurgan 58 The Hot Gates 14 Crossfit Coleraine 29 CrossFit Mallow 44 Fit & Fight 59 The Rockcave 15 Great Island CrossFit 30 Crossfit MCI 45 Fitclub Elite Carlow 60 TonedFit

26 Kids under 16. 1.5k Obstacle run. in association with Tough Mudder Ireland 12pm APPROX Just for fun. Not timed. Same course as adults (without the shooting) Parents can accompany very young children. Marshalls will help the kids safely over the obstacles. Parents must have a spectator or athlete ticket. ADULTS MUST COMPLETE WAIVER FOR CHILD Includes goody bag & spectator entry for the day. ENTER YOUR CHILD HERE = www.celticseries.eu/unison OBSTACLE COURSE MAP

27 Don’t print just yet More information/corrections will be added to this pdf over the coming days.

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