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
- £55 per team


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 8 minutes of:

5 Synchronised burpees over the bars
10 Thrusters 35/22.5kg
15 Box jumps/steps 24/20”
20 Kettlebell Swings 24/16kg / 40 Russian swings

5 Synchronised burpees over the bars
10 Thrusters 35/22.5kg
15 Box jumps/steps 24/20”
20 Pull ups / 20 Burpee assisted Pull Ups

5 Synchronised burpees over the bars
10 Thrusters 35/22.5kg
15 Box jumps/steps 24/20”
20 Toes to bar / 40 Toes above chest height

5 Synchronised burpees over the bars
10 Thrusters 35/22.5kg
15 Box jumps/steps 24/20”
20 Chest to Bar Pull Ups / 20 Burpee assisted Chest to Bar Pull Ups

For safety, barbells and Kettlebells can NOT be dropped from any height. Any dropped barbell/kettlebell will incur a ‘No rep’. Teams next to you may be lying on the floor during a burpee and we don’t want any bars/kettlebells bouncing sideways into anyone.

For safety, only one barbell can be lifted off the floor at any time. Thruster reps will only count when the partners barbell is on the floor.

The kettlebell can be picked up ready to swing and athletes can be hanging from the rig ready for their set.

Scoring

The score will be the total amount of reps completed in 8 minutes.

Movement Standards

Synchronised Burpees Over the Bar - Athletes must touch their chest and legs to the floor then jump or step back to a standing position and jump or step over their own bar. The rep will be counted when both athletes have both feet on the floor over the other side of the bar. The only synchronised point of this movement is on the landing of both feet on the opposite side of the bar.

Thrusters - (Front squat into push press) With the bar in a front rack position the athlete must squat until their hip crease is below the knee, then return to a standing position and press the barbell overhead in one fluent motion. There can not be a pause between the squat and the press. The press overhead can not be a jerk so the knees can not re-bend after the press out. The rep is complete when the athlete is standing tall with knees, hips, shoulders and elbows fully extended. Only one barbell can be lifted off the floor at any time.

Box Jumps - Starting with both feet on the floor athletes will jump or step onto the box with both feet. When the athlete is standing tall on the box with knees and hips fully extended the rep is complete. Athletes then step or jump down.

Kettlebell Swings (Full American and Russian)- The Kettlebell must start between the legs and then be swung until the kettlebell is directly above the athletes head. At the completion of the movement the athlete must be standing tall with elbows, shoulders, knees and hips fully extended. Although we will allow the bell of the kettlebell to be infront of the hands at the top, it can not be lower than an angle of 45 degrees. Teams can choose to do 40 Russian style swings if they would prefer. The Russian reps are completed when the kettlebell is swung to above shoulder height. Any change of target height during a set will reset the score to zero for that set.

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 with a normal or mixed grip. 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.

Toes to bar / Toes to chest height - 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 chest height above the sternum for the chest height reps. Any change of target height during a set will reset the score to zero for that set.

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 rep starts hanging from the bar with straight arms and finishes with the chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. 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 chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead.

Scoring: For Weight: Heavier is Better

Teams will have 5 minutes for both athletes to establish a max weight on the complex - 1 Clean + 3 Shoulder to Overheads

Teams will have a barbell each (20&15kg) 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 team result will be the single heaviest successful complex established by each athlete, added together.
Heaviest successful complex from athlete 1 + Heaviest successful complex from athlete 2 = score.
(Eg. 40kg + 60kg = 100kg)

No credit will be given for incomplete attempts. For example, 1 clean and 2 shoulder to overheads will not count for anything.

Movement Standards

Clean - Any type of clean is permitted (muscle, power, squat, split) as long as the athlete is standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. The dip to catch the clean may form the drive into the 1st shoulder to overhead.

Shoulder to Overhead - Each of the 3 shoulder to overhead reps will begin in front rack. The barbell can then be moved overhead any way. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. Each rep is completed when the athlete is standing tall, feet in line, with the barbell overhead and knees, hips, shoulders and elbows fully extended. Athletes can rest in front rack between reps or ‘touch and go’ at the shoulder. The first shoulder to overhead can go straight overhead as you stand up out of the clean, or you can reset from fully standing.

Scoring: For Time: Fastest is Better

Complete the following for time:

50 Double unders /100 Single unders
30 Alternating Hang to Overheads 35/25kg
20 Synchronised Worm Cleans to Alternate Shoulders 42.5kg
10 Synchronised Worm Facing Burpees
50 Double unders /100 Single unders
30 Synchronised Dumbbell Ground to Overhead 15/10kg
20 Synchronised Backward Stepping Worm Lunges 42.5kg
10 Synchronised Worm Facing Burpees

Finish with both team members standing on the box!

Time cap - 9:00

Scoring

The team score will be the time it takes to complete the workout. If a team fails to complete inside the time cap, 1 second per incomplete rep will be added to the 9 minute time cap.

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 as long as the rope passes round the body fully. 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.

Alternating Hang to Overhead - Teams will have two barbells. This movement is not synchronised. Athletes are facing each other with a bar each and can be moving their bar at the same time. Athletes will lift their bars to a hang position. From there one of the bars will be taken from the hang 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 overhead after the first repetition has been awarded as the first bar is on its way down. From there the reps must continue to be alternated between the male athlete and the female athlete. If an athlete does two reps in a row, the second will not be counted even if they wait with bar overhead for the partner to catch up (the rep will have to be repeated). For the safety of all athletes on the floor, bars can not be dropped from any height. Penalty of 1 ‘No rep’ for each barbell dropped.

Synchronised Worm Cleans to Alternate Shoulders - Teams will lift the worm from the floor up to the same shoulder. Once both athletes are standing tall with the worm on the shoulder and their knees and hips fully extended the rep will be counted. After the worm has been returned to the floor the next rep has to go to the opposite shoulder.

Synchronised Worm Facing Burpees - Both athletes will lie down facing the worm with their head behind the worm and their chest and legs touching the floor. They will then step or jump to their feet and then step or jump over the worm. When both athletes are on the opposite side of the worm the rep is counted and the next rep can begin.

Synchronised Dumbbell Ground to Overhead any way - Both athletes are working at the same time. Both dumbbells need to be lifted any way from ground to overhead. The movement can be clean and jerk/press or snatch. Athletes can use 2 hands to get the dumbbells overhead. However for the rep to count both athletes must be standing tall, with knees, hips, elbows and shoulders fully extended, holding the dumbbell with ONE hand at the same time for the rep to count. The only synchronised point is at the top of the lift. The reps must alternate arms. The dumbbell can be swapped to the other hand on the way down for the next rep. Both ends of the dumbbell must touch the floor between reps.

Synchronised Backward Stepping Worm Lunges - Standing next to each other holding the worm in front of them, athletes will take a backwards step until their knees touch the floor. Then they will stand back up until knees and hips are fully extended at the same time for the rep to count. Athletes must lunge with the same leg as each other and alternate legs after each successful rep.