'The Predator Series' Mixed Pairs Throwdown Winter 2019 at CrossFit Cheltenham

Onsite Competition for Teams

Event description

Mixed sex pairs CrossFit competition for all abilities!

 

Venue - CrossFit Cheltenham


- 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 run by an events team with six 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 Time: Fastest is Better

On an 8 minute running clock complete the following 2 parts:

Part A

Team Grace

Complete the following for time:

60 Clean and Jerks (Weights of your choice)

Time cap: 4 Minutes

Part B

Teams will have 4 minutes for both athletes to establish:

A max Clean and Jerk

..........

Scoring Part A

Part A is scored as 2 separate parts - the fastest time and the heaviest weights lifted. Both parts carry equal weighting and will show on the leaderboard as separate WOD results.

Part A-1 will be the time that you finish all 60 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 4 minutes. (E.g. 50 successful reps is 10 reps short = time of 4:10)

Part A-2 will be the total weight of both barbells (E.g. male bar 60kg + female bar 42.5kg = Total weight 102.5kg)

The first 30 Clean and Jerks must be alternated between the two athletes. So if the male athlete completes rep number 1, the female athlete must complete rep number 2 and follow this pattern all the way to 30. If during the first 30 reps an athlete fails a lift, the same athlete must keep reattempting the rep until they are successful in order for the other athlete to then complete their next rep. After the first 30 reps are completed teams can continue up to 60 reps however they choose in any order. Teams must get past 30 successful reps to register a score on Part A.

Both athletes can be working at the same time but only one athlete can be in the finished position (barbell overhead) at any time. If you find yourselves in a position where you have both cleaned together, one athlete can jerk and complete their rep if the partner waits in front rack, then once the first barbell has come down from overhead the second barbell can be moved overhead and the rep will count. If both bars are pressed overhead at the same time only one will count and the other rep will have to start again from the floor.

Weights - The minimum weight will be - male 30kg / female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.
Minimum work requirement - If a team fail to complete 30 reps inside the 4 minute time cap they will score nothing for Part A-1 and nothing for Part A-2

Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height.

Teams will set up their barbells before the WOD begins.

Once the team has finished 60 Clean and Jerks they can begin changing/loading their bars ready for Part B (1 Rep Max Clean and Jerk) but may not lift until the 4 minutes have lapsed.

Scoring Part B

The team result will be the single heaviest successful Clean and Jerk established by each athlete, added together.
Heaviest successful Clean and Jerk from male athlete + heaviest successful Clean and Jerk from female athlete = score (Eg. 100kg + 70kg = 170kg).

Teams will have a barbell each (20kg & 15kg) and can help each other load and unload their bars. This can be done as soon as Part A is complete but you can not start lifting until the 4 minute mark.

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.

All lifts will be done facing outwards, towards the crowd.

Movement Standards for Part A and Part B

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.

Jerk - In this instance ‘Jerk’ is to move the bar any way from shoulder to overhead. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. The rep is completed when the athlete is standing tall, feet in line, with the barbell overhead, with knees, hips, shoulders and elbows fully extended. The shoulder to overhead can go straight overhead as you stand up out of the clean, or you can reset from fully standing.

Scoring: For Weight: Heavier is Better

On an 8 minute running clock complete the following 2 parts:

Part A

Team Grace

Complete the following for time:

60 Clean and Jerks (Weights of your choice)

Time cap: 4 Minutes

Part B

Teams will have 4 minutes for both athletes to establish:

A max Clean and Jerk

..........

Scoring Part A

Part A is scored as 2 separate parts - the fastest time and the heaviest weights lifted. Both parts carry equal weighting and will show on the leaderboard as separate WOD results.

Part A-1 will be the time that you finish all 60 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 4 minutes. (E.g. 50 successful reps is 10 reps short = time of 4:10)

Part A-2 will be the total weight of both barbells (E.g. male bar 60kg + female bar 42.5kg = Total weight 102.5kg)

The first 30 Clean and Jerks must be alternated between the two athletes. So if the male athlete completes rep number 1, the female athlete must complete rep number 2 and follow this pattern all the way to 30. If during the first 30 reps an athlete fails a lift, the same athlete must keep reattempting the rep until they are successful in order for the other athlete to then complete their next rep. After the first 30 reps are completed teams can continue up to 60 reps however they choose in any order. Teams must get past 30 successful reps to register a score on Part A.

Both athletes can be working at the same time but only one athlete can be in the finished position (barbell overhead) at any time. If you find yourselves in a position where you have both cleaned together, one athlete can jerk and complete their rep if the partner waits in front rack, then once the first barbell has come down from overhead the second barbell can be moved overhead and the rep will count. If both bars are pressed overhead at the same time only one will count and the other rep will have to start again from the floor.

Weights - The minimum weight will be - male 30kg / female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.
Minimum work requirement - If a team fail to complete 30 reps inside the 4 minute time cap they will score nothing for Part A-1 and nothing for Part A-2

Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height.

Teams will set up their barbells before the WOD begins.

Once the team has finished 60 Clean and Jerks they can begin changing/loading their bars ready for Part B (1 Rep Max Clean and Jerk) but may not lift until the 4 minutes have lapsed.

Scoring Part B

The team result will be the single heaviest successful Clean and Jerk established by each athlete, added together.
Heaviest successful Clean and Jerk from male athlete + heaviest successful Clean and Jerk from female athlete = score (Eg. 100kg + 70kg = 170kg).

Teams will have a barbell each (20kg & 15kg) and can help each other load and unload their bars. This can be done as soon as Part A is complete but you can not start lifting until the 4 minute mark.

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.

All lifts will be done facing outwards, towards the crowd.

Movement Standards for Part A and Part B

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.

Jerk - In this instance ‘Jerk’ is to move the bar any way from shoulder to overhead. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. The rep is completed when the athlete is standing tall, feet in line, with the barbell overhead, with knees, hips, shoulders and elbows fully extended. The shoulder to overhead can go straight overhead as you stand up out of the clean, or you can reset from fully standing.

Scoring: For Weight: Heavier is Better

On an 8 minute running clock complete the following 2 parts:

Part A

Team Grace

Complete the following for time:

60 Clean and Jerks (Weights of your choice)

Time cap: 4 Minutes

Part B

Teams will have 4 minutes for both athletes to establish:

A max Clean and Jerk

..........

Scoring Part A

Part A is scored as 2 separate parts - the fastest time and the heaviest weights lifted. Both parts carry equal weighting and will show on the leaderboard as separate WOD results.

Part A-1 will be the time that you finish all 60 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 4 minutes. (E.g. 50 successful reps is 10 reps short = time of 4:10)

Part A-2 will be the total weight of both barbells (E.g. male bar 60kg + female bar 42.5kg = Total weight 102.5kg)

The first 30 Clean and Jerks must be alternated between the two athletes. So if the male athlete completes rep number 1, the female athlete must complete rep number 2 and follow this pattern all the way to 30. If during the first 30 reps an athlete fails a lift, the same athlete must keep reattempting the rep until they are successful in order for the other athlete to then complete their next rep. After the first 30 reps are completed teams can continue up to 60 reps however they choose in any order. Teams must get past 30 successful reps to register a score on Part A.

Both athletes can be working at the same time but only one athlete can be in the finished position (barbell overhead) at any time. If you find yourselves in a position where you have both cleaned together, one athlete can jerk and complete their rep if the partner waits in front rack, then once the first barbell has come down from overhead the second barbell can be moved overhead and the rep will count. If both bars are pressed overhead at the same time only one will count and the other rep will have to start again from the floor.

Weights - The minimum weight will be - male 30kg / female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.
Minimum work requirement - If a team fail to complete 30 reps inside the 4 minute time cap they will score nothing for Part A-1 and nothing for Part A-2

Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height.

Teams will set up their barbells before the WOD begins.

Once the team has finished 60 Clean and Jerks they can begin changing/loading their bars ready for Part B (1 Rep Max Clean and Jerk) but may not lift until the 4 minutes have lapsed.

Scoring Part B

The team result will be the single heaviest successful Clean and Jerk established by each athlete, added together.
Heaviest successful Clean and Jerk from male athlete + heaviest successful Clean and Jerk from female athlete = score (Eg. 100kg + 70kg = 170kg).

Teams will have a barbell each (20kg & 15kg) and can help each other load and unload their bars. This can be done as soon as Part A is complete but you can not start lifting until the 4 minute mark.

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.

All lifts will be done facing outwards, towards the crowd.

Movement Standards for Part A and Part B

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.

Jerk - In this instance ‘Jerk’ is to move the bar any way from shoulder to overhead. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. The rep is completed when the athlete is standing tall, feet in line, with the barbell overhead, with knees, hips, shoulders and elbows fully extended. The shoulder to overhead can go straight overhead as you stand up out of the clean, or you can reset from fully standing.

Scoring: For Repetitions: More is Better

Moving from one station to another in the style of ‘Fight Gone Bad’ athletes will have 1 minutes to accumulate as many points as possible on each station of:

Station 1
Synchronised dumbbell ground to overhead any way, with any arm
6 Points - 30/20kg
3 Points - 22.5/15kg
1 Point - 15/10kg

Station 2
With only one person working:
Rope climbs
15 Points - 1 Legless rope climb from seated 11.5/10.5’
5 Points - 1 Leg assisted rope climb to 11.5/10.5’

Station 3
With only one person working:
Wall balls
5 Points - 9/6kg to 10/9’
3 Points - 6/4kg to 10/9’

Station 4
With only one person working:
15 Points - Bar Muscle ups
6 Points - Chest to bar pull ups
3 Points - Pull ups
1 Point - Assisted pull ups

Station 5
Synchronised backwards ‘D’ ball lunges
6 Points - 70/50kg
3 Points - 50/30kg
1 Point - 30/15kg

Station 6
Synchronised over bar burpees
5 Points per rep

There will be a 15 second transition period between stations

..........

Scoring

Station 1
Synchronised dumbbell ground to overhead:
Athletes must select their dumbbell weight and can not change during the 1 minutes. One athlete may select a dumbbell scoring 1 point and the other may use the 3 point dumbbell. This would give the team 4 points per rep. If both athletes choose the 6 point dumbbells they would be awarded 12 points per rep.

Station 2
Rope climbs:
Athletes must clearly state to their judge which type of rope climb they are attempting. If teams want to change movements they must clearly tell the judge the new movement they are attempting. No points will be awarded for any reps other than the currently selected rep.

Station 3
Wall balls:
Athletes must select their ball weight and can not change during the 1 minute. For every rep successfully completed the relevant points will be awarded. If both athletes go for the heaviest balls they would be awarded 5 points per successful rep.

Station 4
Muscle up/Chest to bar pull up/Pull up/Assisted pull up:
Athletes must clearly state to their judge what movement they are attempting. If teams want to change movements they must clearly tell the judge the new movements they are attempting. No points will be awarded for any reps other than the currently selected rep.

Station 5
Synchronised backwards ‘D’ ball lunges:
Athletes must select their ‘D” ball weight and can not change during the 1 minute. One athlete may select a ‘D’ ball scoring 1 point and the other may use the 3 point ‘D’ ball. This would give the team 4 points per rep. If both athletes chose the 6 point ‘D’ balls they would be awarded 12 points per rep.

Station 6
Over bar burpees:
For every successful rep teams are awarded 5 points.

..........

Movement Standards

Synchronised Dumbbell Ground to Overhead any way - Both dumbbells need to be lifted any way from ground to overhead. The movement can be a 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 overhead with ONE hand at the same time for the rep to count. One end of the dumbbell must touch the floor to start the next rep. Both ends of the dumbbell do not have to touch the floor. The only synchronised point is at the top of the lift.

Legless rope climb from seated - Only one athlete can be working at any time. Athletes will start from a seated position on the floor with the feet off the floor. They will then climb without the feet touching the floor and without any leg assistance until they clearly tag their allocated target. Men will touch the bar and ladies will touch a marker on the rope. On the way down, feet can be used and both hands must be on the rope when the feet touch the floor for the rep to count. You can not let go of the rope and drop to the floor from any height. If you touch the target before the 1 min buzzer the rep will count as long as you adhere to the rules on the decent and the hands are on the rope as the feet touch down.

Rope climbs - Only one athlete can be working at any time. Athletes will start from a standing position and can jump and grab the rope as high as they want. They will then climb with or without leg assistance until they clearly tag their allocated target. Men will touch the bar and ladies will touch a marker on the rope. On the way down, both hands must be on the rope when the feet touch the floor for the rep to count. You can not let go of the rope and drop to the floor from any height. If you touch the target before the 1 min buzzer the rep will count as long as you adhere to the rules on the decent and the hands are on the rope as the feet touch down.

Wall Balls - Only one athlete can work at any time. The athlete will pick up the medicine ball and then squat until their hip crease is clearly below the horizontal plane created by the top of the knee. The athlete must then stand and throw their medicine ball so that the centre of the ball clearly contacts the wall above the target line (men: black line 10’ and women: red line 9’). Athletes must catch their ball before returning it to the floor. Any ball that is left to drop from the 9/10’ target straight to the floor will incur a 1 rep penalty. One ball must always be on the floor. The second athlete cannot pick their ball up until the first ball is back on the floor at rest (not bouncing). Picking 2 balls up at the same time will also incur a 1 rep penalty and no successful repetitions will be awarded until one ball is placed back on the floor.

Bar Muscle Up - Only one athlete can be working at any time. The athlete starts hanging from the bar with their arms straight and will perform a standard muscle up, transitioning onto the bar 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 bar. The heels can not pass above the bar 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.

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 pull up (strict, kipping or butterfly) to get their chest to clearly touch the bar somewhere between sternum and clavicle to complete the rep. Pronated, supinated or mixed grip may be used.

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 clearly over the horizontal plane of the bar to complete the rep. Pronated, supinated or mixed grip may be used.

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 can not provide a platform for the pull up athlete to push off with their legs. Pronated, supinated or mixed grip may be used.

Synchronised Backwards ‘D’ Ball Lunges - Both athletes will be standing next to each other, facing the same direction holding a ‘D’ Ball each and will then lunge with the same leg backwards until the knees touch the floor and then return to a fully standing position with feet together and knees and hips extended. The synchronised point is the standing position at the top of the movement. The ‘D’ Ball can touch the knees during the lunge! The ‘D’ Ball can be held anywhere as long as it doesn’t touch the floor during the rep.

Synchronised over bar burpees - Athletes will have a barbell each, positioned next to each other. Starting on the same side of the bars, athletes must touch their chest and legs to the floor first and then jump or step back to their feet before jumping or stepping over their bar. When both athletes have jumped or stepped to the opposite side of the bar the next rep can begin. The only synchronised point is upon landing after the jump/step over the bar.

Scoring: For Time: Fastest is Better

Complete the following for time:

50 Double unders / 120 Single skips with a down up penalty if you trip/change
15 Toes to bar / 30 Toes to chest height
50 Synchronised Abmat sit ups
15 Pull ups / Burpee jumping/assisted pull ups
50 Box jump overs / step overs 24/20”
15 Chest to bar pull ups / Burpee jumping/assisted Chest to bar pull ups
50 Hang to overhead any way 35/25kg
15 Synchronised burpees
1 Synchronised box jump/step 24/20”

Time cap - 9 Minutes

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

……….

Scoring

The score is your time. The team that finishes the work in the quickest time and is stood on the box will win the WOD. For every incomplete rep, 1 second penalty 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 around 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 both team members to complete a rep. Every time athletes stop/trip/change a penalty chest to the floor must occur. The resting athlete must be standing and can not lie on the floor waiting for a trip to occur.

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 high reps. Any change of target height during a set will reset the score to zero for that set.

Synchronised Abmat sit ups - Lying next to each other, athletes will start by touching the floor above the head and then sit up to touch the floor in front of the feet with the shoulders clearly in front of the vertical plane of the hips. The only synchronised point is at the top of the sit up with the hands touching the floor in front of the feet.

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.

Box jump overs - Only one athlete can work at any time. The athlete can step or jump onto the box. Both feet must be in contact with the top of the box at the same time. The athlete can then step or jump down to the opposite side of the box to complete the rep. There is no need to fully extend on top of the box. The second athlete can only jump/step onto the box when the partner is fully off the box after completing their rep. Athletes must start directly in front of the box and finish directly in line with the box on the opposite side.

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.

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 it’s way down. From there, the reps can continue to be alternated between the male athlete and the female athlete. Alternatively teams can opt to work alone and then change whenever they wish. 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 burpees - Athletes will drop and touch their chest and legs to the floor before then standing up and jumping as they clap/touch hands above or behind their heads. At the top of the movement athletes must be standing tall with knees and hips fully extended, and ‘chest up’ with the shoulder in line with the hips. The only synchronised point is the jump and the clap at the top of the movement.

Synchronised box jump/step - The time will be stopped when both athletes are standing on the box at the end of the WOD.