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

Onsite Competition for Teams

Event description

Mixed sex pairs competition for all abilities!

 

Venue - 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 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 Repetitions: More is Better

On an 8 minute running clock complete the following 3 parts:


Part A 

Score as many points as possible in 1:30 by completing as many reps as possible of:

Assisted pull ups - 1 Point

Pull ups - 4 Points

Chest to bar pull ups - 10 Points

Bar muscle ups - 50 Points


Part B

Complete as many reps as possible in 5 minutes of:

50 Burpee box jumps 24/20”

50 Synchronised AbMat sit ups

50 Dumbbell hang to overhead any way 15/10kg


Part C

Score as many points as possible in 1:30 by completing as many reps as possible of:

Assisted pull ups - 1 Point

Pull ups - 4 Points

Chest to bar pull ups - 10 Points

Bar muscle ups - 50 Points


Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change so the judge is able to note down the total reps of the previous movement attempted. The judge will only count the reps they see. You may want to advise your judge of any potential movement changes during the 1:30 so they know what to expect from your team. 


Scoring


This WOD is scored in 2 completely separate and equally weighted parts.


Score 1 - Total Points on Part A and C added together (Eg. 10 Muscle ups 500 + 20 Chest to bar pull ups 200 + 40 Pull ups 160 = 860 points)

Score 2 - Total Reps on Part B


Movement Standards 


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. One or both athletes can be assisting.


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 over the bar to complete the 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 touch the bar anywhere below the collar bone (clavicle) to complete the rep.


Bar muscle up - Only one athlete can be working at any time. The athlete starts hanging from the bar with elbows fully extended 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 height of 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. 


Burpee box jumps - The rep starts with one athlete touching their chest and legs to the floor. They then jump or step onto their box and stand tall with knees and hips fully extended. The other athlete can be doing the burpee at the same time but only one athlete can jump on and be in contact with their box at any time. If an athlete jumps/steps onto their box as another athlete is stepping down and their foot is still in contact with their box the rep will not count. 


Synchronised AbMat sit ups - Lying next to each other, athletes will start by touching the floor above their heads and then sit up to touch the floor in front of their 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.


Dumbbell hang to overhead any way - Teams will have two dumbbells. This movement is not synchronised. Athletes are facing each other with a dumbbell each and, if they choose, they can be moving their dumbbells at the same time. Athletes will lift their dumbbells to a hang position. From there one of the dumbbells 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) and with two hands if needed. The rep will count when the dumbbell is in control over the athletes head with the feet in line and the knees, hips, shoulder and elbow fully extended with the dumbbell in ONE hand. The second dumbbell can be lifted overhead after the first repetition has been awarded as the first dumbbell is on its 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 dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Scoring: For Repetitions: More is Better

On an 8 minute running clock complete the following 3 parts:


Part A 

Score as many points as possible in 1:30 by completing as many reps as possible of:

Assisted pull ups - 1 Point

Pull ups - 4 Points

Chest to bar pull ups - 10 Points

Bar muscle ups - 50 Points


Part B

Complete as many reps as possible in 5 minutes of:

50 Burpee box jumps 24/20”

50 Synchronised AbMat sit ups

50 Dumbbell hang to overhead any way 15/10kg


Part C

Score as many points as possible in 1:30 by completing as many reps as possible of:

Assisted pull ups - 1 Point

Pull ups - 4 Points

Chest to bar pull ups - 10 Points

Bar muscle ups - 50 Points


Teams must clearly announce to the judge which gymnastic movement they are attempting. Teams can then change their movement but once again they must clearly announce the change so the judge can note that score and then turn their attention to the next movement. You may have to allow a few seconds for this change so the judge is able to note down the total reps of the previous movement attempted. The judge will only count the reps they see. You may want to advise your judge of any potential movement changes during the 1:30 so they know what to expect from your team. 


Scoring


This WOD is scored in 2 completely separate and equally weighted parts.


Score 1 - Total Points on Part A and C added together (Eg. 10 Muscle ups 500 + 20 Chest to bar pull ups 200 + 40 Pull ups 160 = 860 points)

Score 2 - Total Reps on Part B


Movement Standards 


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. One or both athletes can be assisting.


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 over the bar to complete the 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 touch the bar anywhere below the collar bone (clavicle) to complete the rep.


Bar muscle up - Only one athlete can be working at any time. The athlete starts hanging from the bar with elbows fully extended 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 height of 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. 


Burpee box jumps - The rep starts with one athlete touching their chest and legs to the floor. They then jump or step onto their box and stand tall with knees and hips fully extended. The other athlete can be doing the burpee at the same time but only one athlete can jump on and be in contact with their box at any time. If an athlete jumps/steps onto their box as another athlete is stepping down and their foot is still in contact with their box the rep will not count. 


Synchronised AbMat sit ups - Lying next to each other, athletes will start by touching the floor above their heads and then sit up to touch the floor in front of their 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.


Dumbbell hang to overhead any way - Teams will have two dumbbells. This movement is not synchronised. Athletes are facing each other with a dumbbell each and, if they choose, they can be moving their dumbbells at the same time. Athletes will lift their dumbbells to a hang position. From there one of the dumbbells 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) and with two hands if needed. The rep will count when the dumbbell is in control over the athletes head with the feet in line and the knees, hips, shoulder and elbow fully extended with the dumbbell in ONE hand. The second dumbbell can be lifted overhead after the first repetition has been awarded as the first dumbbell is on its 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 dumbbells can not be dropped from any height. Penalty of 1 no rep for each dumbbell dropped.

Scoring: For Weight: Heavier is Better

Teams will have 7 minutes for both athletes to establish a 1 rep max Snatch and then a 1 rep max Clean and jerk.

Both athletes must declare to the judge when they have finished the Snatch attempts and are moving to the Clean and jerk.

Teams will have a barbell each (20kg & 15kg) and can help each other load and unload their bars.

The smallest jump in weight that will be available will be increments of 2.5kg. There is no limit to the upper size of the weight jump.

Athletes can increase or decrease weight at any time. Athletes can take as many lifts as they want in the time limit and lift in any order but must do all Snatch attempts first and then both athletes must move on to the Clean and jerk.

Scoring:

The team result will be the heaviest successful lifts established by each athlete, all added together.
Heaviest successful Snatch from athlete 1 + Heaviest successful Snatch from athlete 2 + Heaviest successful Clean and jerk from athlete 1 + Heaviest successful Clean and jerk from athlete 2 = score.
(Eg. 40kg + 60kg + 50kg + 80kg = 230kg)

Movement Standards:

Snatch - Any type of Snatch is permitted (muscle, power, squat, split). The bar must not touch the head at any time and the knees may not touch the floor at any time. The bar must move overhead in one fluent motion and can not stop at the shoulder. Each rep is completed when the athlete is standing tall, feet in line, with the barbell overhead and knees, hips, shoulders and elbows fully extended.

Clean - Any type of Clean is permitted (muscle, power, squat, split).

Jerk / Shoulder to overhead - The barbell can be moved from the shoulder to overhead any way. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. Each rep is completed when the athlete is standing tall, feet in line, with the barbell overhead and knees, hips, shoulders and elbows fully extended.

Scoring: For Time: Fastest is Better | Time Cap: 9

Complete the following for time:

60 Double unders / 150 Single skips
(1 down up as penalty for tripping/stopping)
10 Toes to rings / 20 Toes to chest height on the rings
30 Synchronised Russian kettlebell swings 24/16kg
10 Toes to rings / 20 Toes to chest height on the rings
30 Synchronised Jumping lunges
10 Toes to rings / 20 Toes to chest height on the rings
30 Hang to overhead 40/25kg
10 Toes to rings / 20 Toes to chest height on the rings
30 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 a 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 rings / Toes to chest height - The team must choose toes to rings 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 rings, makes contact with the hands or pass through the rings, 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 Russian kettlebell swings - The Kettlebells must start between the legs and then be swung together to reach a point above shoulder height simultaneously. For the rep to count the bell of the Kettlebell must be entirely above the height of the shoulder, with the elbows, knees and hips fully extended.

Synchronised jumping / stepping lunges - Both athletes will be standing next to each other, facing the same direction and will then jump into a lunge and touch the same knee to the floor before coming out of the lunge and jumping to change legs into the next lunge. The synchronised point is during the jump or when both athletes are standing tall together. During the jump athletes must ensure their hips and knees are fully extended at the same time as their partner as they change legs. Teams may also step into the lunges, forwards or backwards, with the same leg until the same knees touches the floor and then return to a fully standing position with feet together and knees and hips extended. The synchronised point on the stepping lunge is the standing position at the top of the movement.

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 the 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. There we’ll be a 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 head. 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.