GRIND IT OUT MIXED PAIRS

Onsite Competition for Teams

Event description

COME GRIND IT OUT AT ROCHFORD CROSSFIT MIXED PAIRS COMP.

SO FAR, THIS YEAR WE HAVE HAD TEAMS FROM BOXES ALL OVER THE U.K. AND IRELAND COMPETE IN OUR MALE AND FEMALE PAIRS COMPS.

GRAB A PARTNER AND SIGN UP TO OUR SCALED/INTERMEDIATE MIXED PAIRS COMP.

THIS IS NOT AN ELITE LEVEL COMPETITION.

YOU WILL BE TESTED WITH SOME GRUELING, FUN AND ACHIEVABLE WORKOUTS.

20 PAIRS SLOTS AVAILABLE FOR THE DAY

£50 PER TEAM

PRIZES FOR WINNERS UP FOR GRABS

LOCATION

UNIT 4A SWAINES INDUSTRIAL ESTATE

ASHINGDON ROAD

ROCHFORD

ESSEX

SS4 1RG

NO REFUND POLICY

MOVEMENT STANDARDS MINIMUM REQUIREMENTS

-WALL WALKS

-TOES TO BAR ( YOU OR YOUR PARTNER)

SHOULDER TO OVERHEAD ( MALE 40KG/FEMALE 30KG)

Scoring: For Repetitions: More is Better

7 MIN AMRAP

 

15-12-9

FRONTSQUATS FROM THE RACK 50KG

CAL ROW

DUMBELL DEADLIFTS 22.5KG

 

SPLIT REPS AS YOU LIKE

Scoring: For Weight: Heavier is Better

MAX POWER OUTPUT

GROUND TO OVERHEAD

0-2 MINS MALE ATHLETE

2-4 MINS FEMALE ATHLETE

SCORE IS TOTAL REPS X WEIGHT

Scoring: For Repetitions: More is Better

IN A 3 MIN TIME CAP

ACCUMULATE MAX REPS TOES TO RINGS

SCORE IS TOTAL COMBINED REPS

Scoring: For Repetitions: More is Better | Tiebreaker: TOTAL REPS COMPLETED

6 MIN TIMECAP

3 ROUNDS OF SYNCRO

7 X BURPEE OVER DUMBELL 15/10KG

14 X DUMBELL SNATCH 15/10KG

21 X DB GOBLET LUNGE 15/10KG

IN TIME REMAINING MAX CALS ROW AND BIKE.

SCORE IS TOTAL CALS

Scoring: For Time: Fastest is Better | Time Cap: 12

10 MIN TIME CAP

21-15-9 BURPEE BOX OVERS 24"

12-9-6 WALL WALKS (PARTNER HOLDS HANDSTAND)

SCORE IS FASTEST TIME

Scoring: For Time: Fastest is Better | Time Cap: 18

 6 INTERVALS 1:30 WORK 1:30 REST

12/8 CAL SKI

6 PISTOLS SQUATS

 

ACCUMULATE 80 DB CLUSTERS 22.5/15KG