Mixed sex pairs Throwdown at CrossFit Cheltenham

Onsite Competition for Teams

Event description

 

Mixed sex pairs competition for all abilities!

 

- 3 WODs for all teams. The team with the least points over 3 WODs wins

- From elite athletes to those with just a few months experience, we try to ensure all will get a fantastic days competition. We often give a scaled alternative to some of the harder Rx’d movements

- NO QUALIFIERS

- Enjoy a great competition at a friendly box with five years experience of running successful team events

 

Other info...

The WODs will be released the week before the Throwdown.

This event is child friendly, so bring your friends and family along!

Spectators can come and cheer you on for free!

There will be plenty of space to park in the industrial estate where the box is located.

Scoring: For Repetitions: More is Better

Complete as many reps as possible in 10 minutes of:

12 Deadlifts
9 Hang Cleans 
6 Shoulder to overheads
10 Synchronised down ups

Athletes will choose the weight for their bar before the WOD and can NOT change during the WOD:

Ladies minimum - 17.5kg
Men’s minimum - 30kg

One athlete will complete all the deadlifts. The second athlete must then complete all the hang cleans. The first athlete must then complete all the shoulder to overheads.

It is entirely the decision of the teams as to which athlete does the deadlifts/shoulder to overheads each round and which athlete does the hang cleans. 

The deadlifting/shoulder to overhead athlete can be the same each round or you can alternate.

For safety, barbells can only be dropped from waist height or below. Any dropped barbell from above the waist will incur a ‘No rep’.

Only one barbell can be lifted off the floor at any time. Reps will only count when the partners barbell is on the floor.

Scoring

This WOD is scored in 2 entirely separate parts:

Part A - Total reps completed (eg. 185 reps)
Part B - Total weight of both barbells added together
(eg. Male 50kg + Female 35kg = 85kg scored)

Movement Standards

Deadlifts - The barbell starts on the floor and cannot be picked up until the partners barbell is on the floor. Athletes will then pick the bar up from the floor using only a conventional deadlift and finish with their head and shoulders behind the bar, with knees and hips extended.

Hang Cleans - The reps can only begin when the partners bar is on the floor. The athlete must pick up the bar to the top of a deadlift and pause before the hang clean reps can commence. The bar is then taken from a straight arm hang anywhere above the knee up to a front rack position using any type of clean including muscle, power, squat or split. The rep is completed when the athlete is standing tall with knees and hips fully extended and elbows in front of the bar.

Shoulder to overhead - The athletes reps can only begin when the partners barbell is on the floor. The rep begins in front rack and is moved overhead any way. Strict press, push press, push jerk, power jerk, squat jerk or split jerk are all permitted. The rep is completed when the athlete is standing tall with the barbell overhead with knees, hips, shoulders and elbows fully extended.

Synchronised down ups - Athletes must touch their chest and legs to the floor then jump or step back to a standing position with knees and hips fully extended. The rep will be counted when both athletes are standing tall at the same time. The only synchronised point is at the top of the movement.

Scoring: For Weight: Heavier is Better

Complete as many reps as possible in 10 minutes of:

12 Deadlifts
9 Hang Cleans 
6 Shoulder to overheads
10 Synchronised down ups

Athletes will choose the weight for their bar before the WOD and can NOT change during the WOD:

Ladies minimum - 17.5kg
Men’s minimum - 30kg

One athlete will complete all the deadlifts. The second athlete must then complete all the hang cleans. The first athlete must then complete all the shoulder to overheads.

It is entirely the decision of the teams as to which athlete does the deadlifts/shoulder to overheads each round and which athlete does the hang cleans. 

The deadlifting/shoulder to overhead athlete can be the same each round or you can alternate.

For safety, barbells can only be dropped from waist height or below. Any dropped barbell from above the waist will incur a ‘No rep’.

Only one barbell can be lifted off the floor at any time. Reps will only count when the partners barbell is on the floor.

Scoring

This WOD is scored in 2 entirely separate parts:

Part A - Total reps completed (eg. 185 reps)
Part B - Total weight of both barbells added together
(eg. Male 50kg + Female 35kg = 85kg scored)

Movement Standards

Deadlifts - The barbell starts on the floor and cannot be picked up until the partners barbell is on the floor. Athletes will then pick the bar up from the floor using only a conventional deadlift and finish with their head and shoulders behind the bar, with knees and hips extended.

Hang Cleans - The reps can only begin when the partners bar is on the floor. The athlete must pick up the bar to the top of a deadlift and pause before the hang clean reps can commence. The bar is then taken from a straight arm hang anywhere above the knee up to a front rack position using any type of clean including muscle, power, squat or split. The rep is completed when the athlete is standing tall with knees and hips fully extended and elbows in front of the bar.

Shoulder to overhead - The athletes reps can only begin when the partners barbell is on the floor. The rep begins in front rack and is moved overhead any way. Strict press, push press, push jerk, power jerk, squat jerk or split jerk are all permitted. The rep is completed when the athlete is standing tall with the barbell overhead with knees, hips, shoulders and elbows fully extended.

Synchronised down ups - Athletes must touch their chest and legs to the floor then jump or step back to a standing position with knees and hips fully extended. The rep will be counted when both athletes are standing tall at the same time. The only synchronised point is at the top of the movement.

Scoring: For Weight: Heavier is Better

Teams will have 5 minutes for both athletes to establish a 1 rep max snatch!

Team members will have a barbell each and can help each other load and unload their bars. The other bar can be loaded or unloaded during the partners lifts.

The smallest jump in weight that will be available on the day will be increments of 2.5kg (1.25kg each side). There is no limit to the upper size of a weight jump. 

Athletes can increase or decrease weight at any time and take as many lifts as they want in the time limit. 

Scoring

The result will be the single heaviest successful lift by each athlete added together. 

Heaviest successful male lift + heaviest successful female lift = score.
(Eg. Male 60kg + Female 40kg = 100kg)

Movement Standards

Any type of snatch from the floor is permitted (muscle, power, squat or split). A hang snatch is also permitted.

The knees may not touch the floor at any time during the lift. This is mostly relevant for split snatch and squat snatch.

The barbell must be moved fluently overhead. So although a press out at the top will be allowed, the bar must not stop at, or touch, the shoulders or head during the movement. 

The lift will be awarded as successful by the judge when the barbell is fully locked out overhead under control, with knees, hips, shoulders and elbows fully locked out and the feet in line.

Scoring: For Time: Fastest is Better | Time Cap: 9

Complete 3 rounds for time of:
10 Synchronised box step overs 24/20” holding 15/10kg dumbbells
10 Pull ups (or burpee jumping/assisted pull ups)
10 Synchronised Russian kettlebell swings 24/16kg
10 Chest to bar pull ups (or burpee jumping/assisted chest to bar pull ups)
50 Double unders / 150 Single skips

The time will be stopped when both athletes are standing on the boxes at the end of the WOD

Only one athlete is working at any time except for the synchronised movements which are obviously performed together, or assisting on the pull ups if needed.

Time cap - 9 minutes

Scoring

The score is your time. If teams fail to complete inside the cap then one second per incomplete rep will be added to the 9 minute time cap to give teams a result in time.

Movement Standards

Synchronised Box Step overs - Athletes may hold the dumbbells wherever they want. Dumbbells may not touch the box during the rep. Athletes will have a box each and will step onto the box with both feet touching the box at the same time. Then step down the opposite side of the box to complete the rep. The synchronised point is when both athletes are on the floor at the same point on the opposite side of the box.

Pull ups - The team can do a mixture of Rx’d pull ups and burpee jumping pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d pull up rep starts hanging from the bar with straight arms and finishes with the chin above the bar and can be strict, kipped or butterflied. The burpee jumping pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chin above the bar or be lifted up by their partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Synchronised Russian kettlebell swings - The Kettlebells must start between the legs and then be swung together to reach a point above shoulder height simultaneously. For the rep to count, the bell of the Kettlebell must be entirely above the height of the shoulder, with the elbows, knees and hips fully extended.

Chest to bar pull ups - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar pull-ups (these can also be assisted by the partner). Only one athlete can work at any time. The Rx’d chest to bar pull up starts hanging from the bar with straight arms and finishes with the chest (between clavicle and sternum) touching the bar, and can be strict, kipped or butterflied. The burpee jumping chest to bar pull up starts with a conventional burpee (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull their chest to the bar or be lifted up by their partner. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead.

Double unders / Singles - This is a standard double under where the rope passes under the feet twice per jump. Single unders can be done on one foot or using a running technique alternating feet. Only one athlete working at any time. Teams must choose doubles or singles for the entire set. If they change half way through a set they must begin the set from zero. There is no requirement for all team members to complete a rep.