'The Predator Series' Three Of A Kind Throwdown Winter 2019 at CrossFit Cheltenham

Onsite Competition for Teams

Event description

Same sex threes 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

 

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:

10 Synchronised shoulder to overheads (2 Barbells at a weight of your choice)
10 Pull ups / Burpee assisted pull ups
10 Synchronised shoulder to overheads
10 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups
10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised front rack backwards lunge steps (Same weight as above)
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups
10 Synchronised front rack backwards lunge steps
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups

Teams will choose the weight of their barbells and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Teams can not drop their bar from overhead for safety but they can drop the bar from shoulder height if they have 10kg plates or larger on the bar. A breach of this will incur a 1 rep penalty.

..........

Scoring

WOD 1 Part A - Total reps
WOD 1 Part B - Total weight

WOD 1 has two scoring elements that will be will be scored entirely separately. The amount of reps you complete in 8 minutes and the total weight of both barbells added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

..........

Movement Standards

Synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Synchronised front rack backwards lunge steps - Two athletes will be facing each other with a barbell each. Starting fully standing in a front rack position, athletes will take a step backwards and touch their knee to the floor and then return back to fully standing with the knees and hips open. When both athletes have returned to the standing position the rep will be awarded. Athletes can use either leg and do not have to alternate from one rep to the next. The only synchronised point is at the top of the movement.

Scoring: For Weight: Heavier is Better

Complete as many reps as possible in 8 minutes of:

10 Synchronised shoulder to overheads (2 Barbells at a weight of your choice)
10 Pull ups / Burpee assisted pull ups
10 Synchronised shoulder to overheads
10 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups
10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised front rack backwards lunge steps (Same weight as above)
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups
10 Synchronised front rack backwards lunge steps
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups

Teams will choose the weight of their barbells and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Teams can not drop their bar from overhead for safety but they can drop the bar from shoulder height if they have 10kg plates or larger on the bar. A breach of this will incur a 1 rep penalty.

..........

Scoring

WOD 1 Part A - Total reps
WOD 1 Part B - Total weight

WOD 1 has two scoring elements that will be will be scored entirely separately. The amount of reps you complete in 8 minutes and the total weight of both barbells added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

..........

Movement Standards

Synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Synchronised front rack backwards lunge steps - Two athletes will be facing each other with a barbell each. Starting fully standing in a front rack position, athletes will take a step backwards and touch their knee to the floor and then return back to fully standing with the knees and hips open. When both athletes have returned to the standing position the rep will be awarded. Athletes can use either leg and do not have to alternate from one rep to the next. The only synchronised point is at the top of the movement.

Scoring: For Repetitions: More is Better

Complete as many reps as possible in 8 minutes of:

10 Synchronised shoulder to overheads (2 Barbells at a weight of your choice)
10 Pull ups / Burpee assisted pull ups
10 Synchronised shoulder to overheads
10 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups
10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised front rack backwards lunge steps (Same weight as above)
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups
10 Synchronised front rack backwards lunge steps
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups

Teams will choose the weight of their barbells and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Teams can not drop their bar from overhead for safety but they can drop the bar from shoulder height if they have 10kg plates or larger on the bar. A breach of this will incur a 1 rep penalty.

..........

Scoring

WOD 1 Part A - Total reps
WOD 1 Part B - Total weight

WOD 1 has two scoring elements that will be will be scored entirely separately. The amount of reps you complete in 8 minutes and the total weight of both barbells added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

..........

Movement Standards

Synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Synchronised front rack backwards lunge steps - Two athletes will be facing each other with a barbell each. Starting fully standing in a front rack position, athletes will take a step backwards and touch their knee to the floor and then return back to fully standing with the knees and hips open. When both athletes have returned to the standing position the rep will be awarded. Athletes can use either leg and do not have to alternate from one rep to the next. The only synchronised point is at the top of the movement.

Scoring: For Weight: Heavier is Better

Complete as many reps as possible in 8 minutes of:

10 Synchronised shoulder to overheads (2 Barbells at a weight of your choice)
10 Pull ups / Burpee assisted pull ups
10 Synchronised shoulder to overheads
10 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups
10 Synchronised shoulder to overheads
10 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised front rack backwards lunge steps (Same weight as above)
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups
10 Synchronised front rack backwards lunge steps
10 Bar muscle ups / 2 Sync burpee assisted bar muscle ups

Teams will choose the weight of their barbells and load them before the WOD begins. Teams can load their two barbells to different weights if they want. The minimum weight for men is 30kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Teams can not drop their bar from overhead for safety but they can drop the bar from shoulder height if they have 10kg plates or larger on the bar. A breach of this will incur a 1 rep penalty.

..........

Scoring

WOD 1 Part A - Total reps
WOD 1 Part B - Total weight

WOD 1 has two scoring elements that will be will be scored entirely separately. The amount of reps you complete in 8 minutes and the total weight of both barbells added together. The two scoring elements will count as two separate WOD scores on the leaderboard.

..........

Movement Standards

Synchronised shoulder to overhead - Two athletes will be facing each other with a barbell each. Starting in a front rack position, athletes will move the bars overhead with a strict or push press, or a push, power or split jerk. When both athletes have the bars overhead and have fully extended the knees, hips, shoulders and elbows, the rep will be counted. The bars do not have to be returned to the floor when changing athletes. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip.

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 partners). 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. Only one athlete can work at any time. 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 partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. The pull up bar used for the jumping pull ups must be higher than the height of the athletes outstretched arm overhead. The pull up athlete can be assisted by one or both of the other teammates at the same time.

Chest to bar pull up - 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 partners). The Rx’d 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. Only one athlete can work at any time. 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 chests to the bar or be lifted up by their partners. The assistance must come in the way of lifting the athlete doing the pull up and not creating a platform for them to push off. 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. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time.

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their partners. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time.

Synchronised front rack backwards lunge steps - Two athletes will be facing each other with a barbell each. Starting fully standing in a front rack position, athletes will take a step backwards and touch their knee to the floor and then return back to fully standing with the knees and hips open. When both athletes have returned to the standing position the rep will be awarded. Athletes can use either leg and do not have to alternate from one rep to the next. The only synchronised point is at the top of the movement.

Scoring: For Repetitions: More is Better

Strength ladder - AMRAP Cleans

Men
50-60–65-70-75-80-85-90kg
Women
35-40-45-47.5-50-55-60-62. 5kg

Teams will have 50 seconds on each barbell starting on 50/35kg and moving in order to finish on 90/62.5kg to attempt to complete as many cleans as possible at each station.

Teams will have 10 seconds to transition between each station.

There is no requirement for all three team members to complete a lift at each station. If any team member can’t complete any reps or doesn’t want to attempt any they can still proceed to the next weight up and attempt that.

All athlete must face the same direction when lifting. You will enter at the back of the arena and make your way forwards through the stations as they get heavier. All lifts must face forwards towards the front of the arena. Any lifts facing the wrong direction will not be counted.

……….

Scoring

Your score is the total amount of reps completed. The team with the most reps overall will win the WOD. The reps at each station are counted equally. A rep at 50/35kg is worth just as much as a rep at 90/62.5kg.

……….

Movement Standards

Cleans - Any type of clean is permitted (muscle, power, squat, split) including a clean from a hang, as long as the athlete starts with the bar on the floor and then finishes standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. Although barbells can be dropped please ensure they stay in their designated area.

Scoring: For Repetitions: More is Better

Strength ladder - AMRAP Cleans

Men
50-60–65-70-75-80-85-90kg
Women
35-40-45-47.5-50-55-60-62. 5kg

Teams will have 50 seconds on each barbell starting on 50/35kg and moving in order to finish on 90/62.5kg to attempt to complete as many cleans as possible at each station.

Teams will have 10 seconds to transition between each station.

There is no requirement for all three team members to complete a lift at each station. If any team member can’t complete any reps or doesn’t want to attempt any they can still proceed to the next weight up and attempt that.

All athlete must face the same direction when lifting. You will enter at the back of the arena and make your way forwards through the stations as they get heavier. All lifts must face forwards towards the front of the arena. Any lifts facing the wrong direction will not be counted.

……….

Scoring

Your score is the total amount of reps completed. The team with the most reps overall will win the WOD. The reps at each station are counted equally. A rep at 50/35kg is worth just as much as a rep at 90/62.5kg.

……….

Movement Standards

Cleans - Any type of clean is permitted (muscle, power, squat, split) including a clean from a hang, as long as the athlete starts with the bar on the floor and then finishes standing tall (knees and hips extended) with the feet in line and the elbows in front of the bar. Although barbells can be dropped please ensure they stay in their designated area.

Scoring: For Time: Fastest is Better

Complete the following for time:

50 Synchronised box jump overs 24/20” (2 athletes working)
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
40 Synchronised kettlebell swings 24+16/16+12kg
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
30 Toes to bar / 60 Toes to chest height
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
20 Alternating hang to overhead 50&35/35&25kg (2 athletes working)
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
1 Synchronised box jump/step 20” (3 athletes)

Time cap: 9 Minutes

The time will be stopped when all three 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 / Singles - Only one athlete will be working at any time. Every time athletes stop/trip/change a penalty chest to the floor must be performed by all three team members. The resting athletes must be standing and can not lie on the floor waiting for a trip to occur.

Synchronised down ups - Three athletes will be working at the same time. 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 all three athletes are standing tall. The only synchronised point is at the top of the movement.

Synchronised box jump overs / step overs - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. Both feet must be in contact with the top of the box at the same time. The athletes can then step or jump down to the opposite side of the box. When both athletes are on the floor at the same time the rep is complete. There is no need to fully extend on top of the box. Athletes must start directly in front of the boxes and finish directly in line with the boxes on the opposite side.

Synchronised kettlebell swings - Two athletes will be working at any time facing the same direction. The kettlebells must start between the legs and finish with the entire kettlebell over head height, with the knees, hips, and elbows locked out. Both kettlebells need to be overhead at the same time for the rep to count (We would recommend NOT holding the kettlebell overhead to wait for the partner to catch up). The only synchronised point is at the top of the movement.

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 the set will reset the score to zero for the set.

Alternating hand to overhead - Two athletes will be working at the same time. One barbell is heavier than the other (men 50&35kg / ladies 35&25kg). The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The first barbell must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when the athlete is standing tall with the feet in line and knees, hips, shoulders and elbows fully extended with the bar overhead. The next rep must then be completed with the other barbell and can be on it’s way overhead as the previous rep is on it’s way back down to the hang. Teams must then alternate reps all the way to 20 reps.

Synchronised down ups - Three athletes will be working at the same time. 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 all three athletes are standing tall. The only synchronised point is at the top of the movement.

Scoring: For Time: Fastest is Better

Complete the following for time:

50 Synchronised box jump overs 24/20” (2 athletes working)
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
40 Synchronised kettlebell swings 24+16/16+12kg
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
30 Toes to bar / 60 Toes to chest height
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
20 Alternating hang to overhead 50&35/35&25kg (2 athletes working)
20 Double unders / 50 single skips with a penalty chest to floor at every stop/trip/change of athlete
10 Synchronised down ups (3 athletes working)
1 Synchronised box jump/step 20” (3 athletes)

Time cap: 9 Minutes

The time will be stopped when all three 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 / Singles - Only one athlete will be working at any time. Every time athletes stop/trip/change a penalty chest to the floor must be performed by all three team members. The resting athletes must be standing and can not lie on the floor waiting for a trip to occur.

Synchronised down ups - Three athletes will be working at the same time. 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 all three athletes are standing tall. The only synchronised point is at the top of the movement.

Synchronised box jump overs / step overs - Two athletes will be working at any time on two boxes next to each other. The athletes can step or jump onto the boxes. Both feet must be in contact with the top of the box at the same time. The athletes can then step or jump down to the opposite side of the box. When both athletes are on the floor at the same time the rep is complete. There is no need to fully extend on top of the box. Athletes must start directly in front of the boxes and finish directly in line with the boxes on the opposite side.

Synchronised kettlebell swings - Two athletes will be working at any time facing the same direction. The kettlebells must start between the legs and finish with the entire kettlebell over head height, with the knees, hips, and elbows locked out. Both kettlebells need to be overhead at the same time for the rep to count (We would recommend NOT holding the kettlebell overhead to wait for the partner to catch up). The only synchronised point is at the top of the movement.

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 the set will reset the score to zero for the set.

Alternating hand to overhead - Two athletes will be working at the same time. One barbell is heavier than the other (men 50&35kg / ladies 35&25kg). The bars must be lifted to a deadlift finish position before the hang clean/snatch can begin. The first barbell must then be taken from anywhere above the knee and moved overhead via any type of clean and press/jerk overhead or any type of snatch. The rep is completed when the athlete is standing tall with the feet in line and knees, hips, shoulders and elbows fully extended with the bar overhead. The next rep must then be completed with the other barbell and can be on it’s way overhead as the previous rep is on it’s way back down to the hang. Teams must then alternate reps all the way to 20 reps.

Synchronised down ups - Three athletes will be working at the same time. 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 all three athletes are standing tall. The only synchronised point is at the top of the movement.