'The Predator Series' Mixed Fours Throwdown Spring 2019 at CrossFit Cheltenham

Onsite Competition for Teams

Event description

'The Predator Series' Mixed 4's Throwdown at Cheltenham - a competition for all abilities!

 

*Teams consist of two male and two female athletes

*This is a two-day competition

 

- 5 WODs over 2 days for all teams


- From elite athletes to those with just a few months experience, we try to ensure all will get a fantastic weekend competing. We often give a scaled alternative to some of the harder Rx’d movements


- NO QUALIFIERS


- Enjoy a great competition at a friendly box run by an events team with six years experience of running successful events

 

- £200 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

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
20 Bar muscle ups / 2 burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order)

Scoring:

WOD 1 Part 1a - Total reps
WOD 1 Part 1b - Total weight
WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a and 1b is 50 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Movement Standards:

Synchronised shoulder to overhead - A male and a female athlete 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. 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 or the team will incur a ‘no rep’. (Male minimum for dropping is 40kg, and the Female minimum for dropping is 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each. Either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle 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. The third athlete can rest.

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 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 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.

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. 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. Teammates can help strap and unstrap each other in and out of the rower.

Scoring: For Weight: Heavier is Better

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
20 Bar muscle ups / 2 burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order)

Scoring:

WOD 1 Part 1a - Total reps
WOD 1 Part 1b - Total weight
WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a and 1b is 50 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Movement Standards:

Synchronised shoulder to overhead - A male and a female athlete 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. 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 or the team will incur a ‘no rep’. (Male minimum for dropping is 40kg, and the Female minimum for dropping is 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each. Either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle 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. The third athlete can rest.

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 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 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.

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. 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. Teammates can help strap and unstrap each other in and out of the rower.

Scoring: For Repetitions: More is Better

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, with 2 barbells at a weight of your choice (1 Male/1 Female working)
10 Synchronised over bar burpees (Any 2 working)
20 Bar muscle ups / 2 burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order)

Scoring:

WOD 1 Part 1a - Total reps
WOD 1 Part 1b - Total weight
WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a and 1b is 50 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbell weights can not be changed once the WOD has begun.

Movement Standards:

Synchronised shoulder to overhead - A male and a female athlete 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. 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 or the team will incur a ‘no rep’. (Male minimum for dropping is 40kg, and the Female minimum for dropping is 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each. Either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle 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. The third athlete can rest.

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 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 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.

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. 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. Teammates can help strap and unstrap each other in and out of the rower.

Scoring: For Time: Fastest is Better

On a running clock up to 16 minutes complete the following 2 parts:

Part 1 - 0:00-8:00

Complete the following for time and max weight:

25 Male cleans
25 Female cleans
25 Male cleans
25 Female cleans
Time cap - 8 Minutes

Part 2 - 8:00-16:00

Teams will have 8 minutes for all four team members to establish a max clean

Scoring and information for Part 1:

Part 1 is scored as two 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 1a will be the time that you finish all 100 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 8 minutes. (E.g. 90 successful reps is 10 reps short = time of 8:10)
Part 1b will be the total weight of both barbells (E.g. Male bar 60kg + Female bar 42.5kg = total weight 102.5kg)

The male pair and the female pair can share the reps however they choose. Teams must get past 50 successful reps to register a score on Part 1.

Weights - The minimum weights will be Male 30kg and Female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.

Minimum work requirement - If a team fails to complete 50 reps inside the 8 minute time cap they will score nothing for Part 1a and nothing for Part 1b.

Only bars with 10kg plates or more 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 or the team will incur a ‘no rep’. (The male minimum for dropping is 40kg, and the female minimum for dropping is 27.5kg using a 7.5kg bar)

Teams will set up their barbells before the WOD begins.
Once the team has finished 100 Cleans they can begin changing/loading their bars ready for Part 2 (1 Rep Max Clean), but may not lift until the 8 minutes have lapsed.

Scoring and information for Part 2:

The team result will be the single heaviest successful clean established by each athlete, added together.
Heaviest successful cleans from the male athletes + heaviest successful cleans from the female athletes = score.
(Eg. 100kg + 120kg + 70kg + 80kg = 370kg)

Teams will have a barbell per pair (20 & 15kg) and can help each other load and unload their bars. This can be done as soon as Part 1 is complete but you can not start lifting until the 8 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 1 and Part 2:

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.

Scoring: For Weight: Heavier is Better

On a running clock up to 16 minutes complete the following 2 parts:

Part 1 - 0:00-8:00

Complete the following for time and max weight:

25 Male cleans
25 Female cleans
25 Male cleans
25 Female cleans
Time cap - 8 Minutes

Part 2 - 8:00-16:00

Teams will have 8 minutes for all four team members to establish a max clean

Scoring and information for Part 1:

Part 1 is scored as two 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 1a will be the time that you finish all 100 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 8 minutes. (E.g. 90 successful reps is 10 reps short = time of 8:10)
Part 1b will be the total weight of both barbells (E.g. Male bar 60kg + Female bar 42.5kg = total weight 102.5kg)

The male pair and the female pair can share the reps however they choose. Teams must get past 50 successful reps to register a score on Part 1.

Weights - The minimum weights will be Male 30kg and Female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.

Minimum work requirement - If a team fails to complete 50 reps inside the 8 minute time cap they will score nothing for Part 1a and nothing for Part 1b.

Only bars with 10kg plates or more 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 or the team will incur a ‘no rep’. (The male minimum for dropping is 40kg, and the female minimum for dropping is 27.5kg using a 7.5kg bar)

Teams will set up their barbells before the WOD begins.
Once the team has finished 100 Cleans they can begin changing/loading their bars ready for Part 2 (1 Rep Max Clean), but may not lift until the 8 minutes have lapsed.

Scoring and information for Part 2:

The team result will be the single heaviest successful clean established by each athlete, added together.
Heaviest successful cleans from the male athletes + heaviest successful cleans from the female athletes = score.
(Eg. 100kg + 120kg + 70kg + 80kg = 370kg)

Teams will have a barbell per pair (20 & 15kg) and can help each other load and unload their bars. This can be done as soon as Part 1 is complete but you can not start lifting until the 8 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 1 and Part 2:

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.

Scoring: For Weight: Heavier is Better

On a running clock up to 16 minutes complete the following 2 parts:

Part 1 - 0:00-8:00

Complete the following for time and max weight:

25 Male cleans
25 Female cleans
25 Male cleans
25 Female cleans
Time cap - 8 Minutes

Part 2 - 8:00-16:00

Teams will have 8 minutes for all four team members to establish a max clean

Scoring and information for Part 1:

Part 1 is scored as two 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 1a will be the time that you finish all 100 reps. If you don’t finish, for every incomplete rep a 1 second penalty will be added to the time cap of 8 minutes. (E.g. 90 successful reps is 10 reps short = time of 8:10)
Part 1b will be the total weight of both barbells (E.g. Male bar 60kg + Female bar 42.5kg = total weight 102.5kg)

The male pair and the female pair can share the reps however they choose. Teams must get past 50 successful reps to register a score on Part 1.

Weights - The minimum weights will be Male 30kg and Female 17.5kg. Barbell total weights will be in weight increments of 2.5kg only.

Minimum work requirement - If a team fails to complete 50 reps inside the 8 minute time cap they will score nothing for Part 1a and nothing for Part 1b.

Only bars with 10kg plates or more 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 or the team will incur a ‘no rep’. (The male minimum for dropping is 40kg, and the female minimum for dropping is 27.5kg using a 7.5kg bar)

Teams will set up their barbells before the WOD begins.
Once the team has finished 100 Cleans they can begin changing/loading their bars ready for Part 2 (1 Rep Max Clean), but may not lift until the 8 minutes have lapsed.

Scoring and information for Part 2:

The team result will be the single heaviest successful clean established by each athlete, added together.
Heaviest successful cleans from the male athletes + heaviest successful cleans from the female athletes = score.
(Eg. 100kg + 120kg + 70kg + 80kg = 370kg)

Teams will have a barbell per pair (20 & 15kg) and can help each other load and unload their bars. This can be done as soon as Part 1 is complete but you can not start lifting until the 8 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 1 and Part 2:

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.

Scoring: For Time: Fastest is Better

Alternating in male/female pairs to complete a full round at a time each, complete 10 rounds (5 rounds per pair) for time of:

10 Burpees to the plate 5kg
10 Kettlebell swings 24/16kg
10 Burpees to the plate 5kg
10 Toes to bar / 20 Toes above chest
10 Burpees to the plate 5kg

The non working pair must be sat on the box before the working pair’s reps can be counted. They must stay on the box until the final rep of the round has been counted. Upon completion of each round, pairs must tag as they change over.

Time cap - 18 Minutes

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 18 minute time cap.

Movement Standards:

Burpees to the plate - The rep starts with the athlete standing on the floor before lowering themselves and touching their chest and legs to the floor and then jumping/standing back up. They then jump or step onto the 5kg plate to complete the rep. They must step or jump off the plate onto the floor before beginning the next rep. Athletes can not jump off the plate straight into a ‘laid down’ position. Either of the athletes can be doing the burpee at the same time but only one athlete can be in contact with the plate at any time. If an athlete jumps/steps onto the plate as another athlete is stepping off and their foot is still in contact with the plate the rep will not count. Both athletes must burpee facing outwards.

Kettlebell swings - The Kettlebell must start between the legs and then be swung until it 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. We will allow the bell of the kettlebell to be in front of the hands at the top, but it can not be lower than an angle of 45 degrees.

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 hanging from a bar with feet behind the vertical plane of the bar and is counted when both feet simultaneously make contact with the bar or reach above sternum height for the chest height reps. Teams must stick with their chosen height for the entire WOD - toes to bar OR chest height. If a team has chosen toes to bar and want to change to chest height they may make this one change and the remainder of the WOD must then be to chest height. They can not swap back to toes to bar at any point.

Scoring: For Repetitions: More is Better

Complete as many reps as possible in 16 minutes of:

40 Synchronised dumbbell ground to overhead any way 22.5+15+10kg (3 working)
40 Synchronised box jumps/steps 24/20/20” (3 working)
40 Synchronised dumbbell goblet squats 22.5+15+10kg (3 working)
40 Synchronised abmat sit ups while the 4th athlete is completing unbroken double unders / 80 sit ups with single skips (3 working in the sit ups)

Scoring:

The team score is the total amount of reps completed in 16 minutes.

Movement Standards:

Synchronised dumbbell ground to overhead any way
Three athletes are working at the same time. The three dumbbells need to be lifted any way from ground to overhead. The movement can be clean and jerk/press or snatch. Athletes can use two hands to get the dumbbells overhead. However for the rep to count all three 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 do not have to alternate arms. Only one end of the dumbbells must touch the floor between reps. The fourth athlete can rest.

Synchronised box jumps/steps
There will be three boxes per team. Three athletes will jump or step onto the boxes. When all three athletes are standing tall on the boxes with hips and knees fully extended the rep will be counted. The fourth athlete can rest.

Synchronised goblet squats with dumbbells
Three athletes will be holding a dumbbell each. Athletes will then all squat until their hip creases pass below the height of their knees, then stand tall with knees and hips fully extended for the rep to count. The dumbbell, hands and arms can not touch any part of the legs. All three athletes must be standing tall at the completion of the movement for the rep to count. The only synchronised point is at the top of the squat. The fourth athlete can rest.

Synchronised abmat sit ups
Lying next to each other, three 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. The fourth athlete must be completing unbroken double unders for the sit ups to count. Athletes can be laid down with their hands on the floor above the head, waiting for the double unders to start. If the double unders stop, the sit ups must stop and will not be counted until the double unders recommence. Teams can choose to do 80 abmat sit ups and single skips if they don’t want to do double unders. Teams must choose doubles or singles and if they choose to change during a set of sit ups that set of sit ups resets to zero.

Double unders / single unders
Only one athlete is skipping. The rope must pass under the feet twice for a double under and once for a single under. Single footed single under jumps are allowed as long as the rope passes around the body fully. Teams must choose doubles or singles and if they choose to change during a set of sit ups that set of sit ups resets to zero.

Scoring: For Time: Fastest is Better

Complete the following for time:

400m Sandbag carry 24&15kg sandbags (2 people working however you choose)

400m Plate carry 20/15/10/5kg (4 people working with 1 plate each)

400m Sled pull 70kg

400m Run


Time cap - 15 Minutes

 

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 lap per person will be added to the 13 minute time cap.

 

Movement Standards:

Sandbag carry - Teams have 2 sandbags of different weights. Any team member can carry either of the sandbags or the team can share the carrying of the sandbags between them.


Plate carry - The team has 4 plates of different weights. Any team member can carry any plate. Team members may carry more than one plate if they wish and they can swap plates with each other whenever they want.


Sled pull - Only one or two team members may be pulling the sled at any time, which is one athlete on each strap. Either of the other two athletes may push the sled from behind but may not grab the strap to assist unless making a change on the straps. At the 300m mark teams may split up and some may begin the last 400m run. Whoever is left on the sled will have to ensure the sled is pulled clearly over the sled finish line before they start their final 400m run.


Run - After 300m of the sled pull are complete, teams will pass through a coned gate. At this point teams may split up and any members of the team may leave the sled pull and begin the final 400m.


Finish - The clock will stop when all team members are in contact with their 15kg sandbag which may be lifted up to waist height by other team members to assist the final athlete running in to touch the bag at the end of their run.

Scoring: For Time: Fastest is Better

140 Bike calories (one go each)

40 Chest to bar pull ups/burpee assisted chest to bar pull ups

40 Synchronised backward stepping lunges on the spot with a dumbbell each 22.5/17.5/15/10kg (4 working)

40 Synchronised hang to overhead 52.5/35kg (2 working)

40 Synchronised wall balls 9/6kg to 10/9’ target (2 working)

40 Synchronised over the bar burpees (3 working)