Fittest Mum Finals 2026🔌by CrossFit Te Arawa

WOD3: Toes Up (11 Min AMRAP)
 
50 Deadlifts
40 Hang Power Cleans
30 Toes to Bar
20m Hang Snatch
10 Overhead Squats: (RX/Int only) (All else Front Squats)
Time Remainder: Max Effort Lateral Burpee Over Bar
 
Score = Finish Time or Total Reps completed
RX: 40 Int: 35 Sca: 30 Beg: 25 M55 & M60+: 15

WOD1: Wall Balls 4 Life (5 Min AMRAP)
RX: 9kg / Int & Sca: 6kg / Beg & M55 & M60+: 3kg
 
4m H/Stand Walk (RX/Int Only) (All else: 2 x 4m Bear Crawl)
10 Wall Balls
4m H/Stand Walk (RX/Int Only) (All else: 2 x 4m Bear Crawl)
10 Burpee over Wall Ball
4m H/Stand Walk (RX/Int Only) (All else: 2 x 4m Bear Crawl)
10 WB Sit Ups
 
H/Stand Walks: RX: 4m unbroken / Int: Can be broken up
 
Score = As many Rounds & Reps in 5 minutes
2 Min Rest & straight into WOD2

WOD2: It's All Rigged (8 Mins - 4 Rnds)
 
30 Sec Plank
30 Sec Max Rep Rig Option
30 Sec Max Rep Box Step or Jump Overs
30 Sec Rest
 
Scoring Rig Options: Pull Over (6pts) / BMU (5pts) / C2B (2pts) / Pull Up (1pt) / Toe Push Up (0.5pts) / Knee Push Up (0.25pts).

Scoring Plank: Full 30 Sec Plank (6pts) 

Box Heights: RX/Int: 24" / Sca: 20" / Beg M55 M60+: 16'

Can only change rig option between rounds, not during.

Score = Combined Rep/Points total over all 4 Rounds

WOD4: Ladies Ladder Lift (6 Mins)
 
1 Snatch (Power or Squat)
When/If Snatch Fails into 1 Clean (Power or Squat)
When/If Clean fails into 3 Deadlifts

Barbell Station Weights: 25/30/35/40/45/50/55/60/65/70
 
Flow: 12 bars set with weights lifting at each station, 20 sec's to complete lift at each station, then 10 sec's to move onto next bar/station).

Note: When/If your Snatch fails, you must complete the Clean at the same failed snatch weight & within the same 20 seconds to proceed. Same applies if Clean fails onto Triple Deadlifts.

Points Per Station: Snatch: 3pts / Clean: 2pts / Triple Deadlift: 1pt

AM WOD5 / PM WOD1: Horsing Around (20min Cap)

2km Racetrack run for time 🏃🏿‍♀️🏃🏻‍♀️🏃🏽‍♀️

2026 Fittest Mum Finals
WOD1: Dem Bloody Burpees

E2MOM – 6 Rounds (14:30 total)
Alternate AMRAPs
Complete 3 rounds of each

AMRAP 1:
21 Burpee Over Bar (All divisions can step over)
Max Hang Power Snatch

Rest 30 sec

AMRAP 2:
15 Thrusters
Max Hang Power Clean

Rest 30 sec

Score
Total reps combined (all AMRAPs)

Loads:
RX: 40 kg
Intermediate: 35 kg
Scaled: 27.5 kg
Beginner: 20 kg
M55–59 & M60+: 15 kg

Division Modifications

Beginner:
• 15 Burpee Over Bar
• 10 Thrusters

M55–59 Years & M60+ Years:
• 15 Plank Burpee Over Bar
• 10 Thrusters

3 Min Rest & Straight into WOD 2:
Wāhine Lift Off

2026 Fittest Mum Finals
WOD1: Dem Bloody Burpees

E2MOM – 6 Rounds (14:30 total)
Alternate AMRAPs
Complete 3 rounds of each

AMRAP 1:
21 Burpee Over Bar (All divisions can step over)
Max Hang Power Snatch

Rest 30 sec

AMRAP 2:
15 Thrusters
Max Hang Power Clean

Rest 30 sec

Score
Total reps combined (all AMRAPs)

Loads:
RX: 40 kg
Intermediate: 35 kg
Scaled: 27.5 kg
Beginner: 20 kg
M55–59 & M60+: 15 kg

Division Modifications

Beginner:
• 15 Burpee Over Bar
• 10 Thrusters

M55–59 Years & M60+ Years:
• 15 Plank Burpee Over Bar
• 10 Thrusters

3 Min Rest & Straight into WOD 2:
Wāhine Lift Off

Wāhine / Ladies Lift Off
⏱ 10-Minute Time Cap

Intermediate & RX
Complex 1 (find max):
Snatch (squat or power — all reps must be touch-and-go)
+Overhead Squat
+Snatch (squat or power)

Complex 2 (find max – separate lift):
Clean (squat or power — all reps must be touch-and-go)
+Front Squat
+Clean (squat or power)

Beginner, Scaled, M55–59yrs & M60+yrs
Lift 1 (find max):
Triple Snatch (squat or power — reps must be touch-and-go)

Lift 2 (find max – separate lift):
Triple Clean (squat or power — reps must be touch-and-go)

Scoring:
Combined max load from both lifts / complexes.

Note:

If you start a complex lift before the 10 Min Cap but time expires, you may complete your attempt after the 10 Min time cap. Also if you fail a rep you may have another attempt at that rep & continue your complex as long as you don't put the bar down.