Three of a kind Throwdown at CrossFit Cheltenham

Onsite Competition for Teams

Event description

 

Same sex threes CrossFit 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 CrossFit 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

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Repetitions: More is Better

On a running clock of 9 minutes complete the following 2 parts:

Part A 

Teams will have 6 minutes to row as many calories as possible while at the same time completing as many reps as possible of:

Burpee Box Jump Overs 24/20”

Rest 1 minute

Part B 

Score as many points as possible in 2 minutes by completing as many reps as possible of:

Assisted pull ups - 1 Point
Pull ups - 4 Points
Chest to bar pull ups - 10 Points
Ring muscle ups - 50 Points

Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change especially if teams go from rings to the pull up bar or vice versa. The judge will only count the reps they see. You may want to advise your judge beforehand of any potential movement changes during the 2 minutes so they know what to expect from your team. 

Only one athlete can work at any time on the rower, the burpee box jump overs and the pull ups/muscle ups AMRAP.

Scoring

This WOD is scored in 3 completely separate and equally weighted parts.

Score 1 - Total Calories
Score 2 - Total Reps 
Score 3 - Total Points (Eg. 5 Muscle ups (250) + 10 Chest to bar pull ups (100) + 20 Pull ups (80) = 430 points)

Movement Standards

Rowing - Teams can make as many changes as they want on the rower. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. 

Burpee box jump overs - Only one athlete can be working at any time. The rep starts with the athlete standing with the feet flat on the floor and no other part of the body touching the floor. They may be bent over waiting to start the rep. The athlete steps or jumps down to touch the chest and legs to the floor before stepping or jumping back to their feet. Then they step or jump on to and over the box. Both feet must touch the box as they pass over the box but they do not have to touch the box at the same time. The rep is completed when the athlete is on the opposite side of the box with BOTH feet on the floor. If the second athlete drops to the floor to start the next rep before the previous rep is fully complete they will have to start the rep again from standing.

Assisted pull ups - The movement starts with the athlete holding the pull up bar with arms straight and finishes when the chin is above the bar at the top of the rep. Athletes can lift each other in any way to assist each other but they cannot provide a platform for the pull up athlete to push off with their legs. One or both athletes can be assisting.

Pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of pull up (strict, kipping or butterfly) to get their chin over the bar to complete the rep.

Chest to bar pull ups - Only one athlete can be working at any time. The athlete starts hanging from the pull up bar with their arms straight. They can use any sort of chest to bar (strict, kipping or butterfly) to get their chest to touch the bar between sternum and clavicle to complete the rep.

Muscle ups - Only one athlete can be working at any time. The athlete starts hanging from the rings with elbows fully extended and will perform a standard muscle up, transitioning onto the rings and then completing a portion of a dip to reach full extension of the elbows with the shoulder directly above or in front of the rings. The heels cannot pass above the height of the bottom of the ring on the transition. If the athlete is performing a ‘flying muscle up’ on consecutive reps, they must ensure that they have fully locked out the elbows before they drop out into the next rep.

Scoring: For Weight: Heavier is Better

Teams will have 6 minutes for all athletes to establish a 3 rep max hang clean!

Teams will have a single barbell and can help each other load and unload their bars.

The smallest jump in weight that will be available will be increments of 2.5kg. There is no limit to the upper size of the weight jump. 

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

Scoring

The result will be the single heaviest successful lift by each athlete added together. 
Heaviest successful lift from athlete 1 + heaviest successful lift from athlete 2 + heaviest successful lift from athlete 3 = score.
(Eg. 40kg + 60kg + 80kg = 180kg)

Movement Standards

Hang Clean - 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. Each of the three reps are completed when the athlete is standing tall with knees and hips fully extended and elbows in front of the bar with the feet in line. 

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

Scoring: For Weight: Heavier is Better

Teams will have 6 minutes for all athletes to establish a 3 rep max hang clean!

Teams will have a single barbell and can help each other load and unload their bars.

The smallest jump in weight that will be available will be increments of 2.5kg. There is no limit to the upper size of the weight jump. 

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

Scoring

The result will be the single heaviest successful lift by each athlete added together. 
Heaviest successful lift from athlete 1 + heaviest successful lift from athlete 2 + heaviest successful lift from athlete 3 = score.
(Eg. 40kg + 60kg + 80kg = 180kg)

Movement Standards

Hang Clean - 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. Each of the three reps are completed when the athlete is standing tall with knees and hips fully extended and elbows in front of the bar with the feet in line. 

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

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

Complete 2 rounds for time of:

50 Double unders / 150 Single skips
25 Synchronised squats holding a plate each 10/5kg
20 Ground to overheads alternating between:
A standard barbell 50/35kg and 
An axel bar 40/30kg 
15 Toes to bar / 30 Toes to chest height
10 Synchronised down ups

Finish with all three team members standing on the box!

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 

Double unders / Single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed. 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.

Synchronised plate squats - All 3 athletes will be working at the same time. The entire team must start fully standing holding the plate in front of them, then squat until the hip crease is below the knee before returning to a fully standing position. No part of the plate or arms may touch the legs at any time during the squat. The synchronised point is at the top of the movement so all three athletes must be standing tall with hips and knees fully extended at the same time to be awarded the rep.

Alternating ground to overhead - Teams will have a barbell and an axel bar. This movement is not synchronised. Two of the three athletes are facing each other with a bar each and can be moving their bar at the same time. One of the bars will be taken from the ground to overhead any way (any type of snatch or any type of clean with any type of shoulder to overhead). The rep will count when the bar is in control over the athletes head with the feet in line and the knees, hips, shoulders and elbows fully extended. The second bar can be lifted off the floor during the first repetition but the second rep can not be completed until the first rep has already been awarded. So quite simply, the successful completion of the reps must alternate from one bar to the other! For example, if the axel bar rep is successful and then straight after the barbell rep is successful, all is good. However on the next rep if the barbell gets put overhead before the axel bar, it will be ignored as the axel bar rep will be awarded and even if you are still overhead with the barbell you will be made to complete the entire rep again as it was lifted too early and out of turn.

Toes to bar / Toes to chest height - Only one athlete can work at any time. The team must choose toes to bar or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the bar or reach the chest height above the sternum for the chest height reps. Any change of target height during the set will reset the score to zero for the set.

Synchronised down ups - All three team members will start fully standing before stepping or jumping their feet back to lower themselves to touch their chest and legs on the floor. They will then step or jump back to a standing position. When all three athletes are standing tall with knees, hips and spine fully extended, the rep is awarded. The only synchronised point is at the top of the movement.

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

Complete 2 rounds for time of:

50 Double unders / 150 Single skips
25 Synchronised squats holding a plate each 10/5kg
20 Ground to overheads alternating between:
A standard barbell 50/35kg and 
An axel bar 40/30kg 
15 Toes to bar / 30 Toes to chest height
10 Synchronised down ups

Finish with all three team members standing on the box!

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 

Double unders / Single unders - Only one athlete can work at any time. The rope must pass under the feet twice for a double under and once for a single under. Single footed jumps are allowed. 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.

Synchronised plate squats - All 3 athletes will be working at the same time. The entire team must start fully standing holding the plate in front of them, then squat until the hip crease is below the knee before returning to a fully standing position. No part of the plate or arms may touch the legs at any time during the squat. The synchronised point is at the top of the movement so all three athletes must be standing tall with hips and knees fully extended at the same time to be awarded the rep.

Alternating ground to overhead - Teams will have a barbell and an axel bar. This movement is not synchronised. Two of the three athletes are facing each other with a bar each and can be moving their bar at the same time. One of the bars will be taken from the ground to overhead any way (any type of snatch or any type of clean with any type of shoulder to overhead). The rep will count when the bar is in control over the athletes head with the feet in line and the knees, hips, shoulders and elbows fully extended. The second bar can be lifted off the floor during the first repetition but the second rep can not be completed until the first rep has already been awarded. So quite simply, the successful completion of the reps must alternate from one bar to the other! For example, if the axel bar rep is successful and then straight after the barbell rep is successful, all is good. However on the next rep if the barbell gets put overhead before the axel bar, it will be ignored as the axel bar rep will be awarded and even if you are still overhead with the barbell you will be made to complete the entire rep again as it was lifted too early and out of turn.

Toes to bar / Toes to chest height - Only one athlete can work at any time. The team must choose toes to bar or toes to chest height and not a mixture of the two. Only one athlete will be working at any time. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the bar or reach the chest height above the sternum for the chest height reps. Any change of target height during the set will reset the score to zero for the set.

Synchronised down ups - All three team members will start fully standing before stepping or jumping their feet back to lower themselves to touch their chest and legs on the floor. They will then step or jump back to a standing position. When all three athletes are standing tall with knees, hips and spine fully extended, the rep is awarded. The only synchronised point is at the top of the movement.