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

Onsite Competition for Teams

Event description

Same sex threes 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 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 Weight: Heavier is Better

Complete as many reps as possible in 8 minutes of:


30 Sync DB hang snatch + KB swings

8 Down ups (2 Synced) 

8 Pull ups

30 Cleans

8 Down ups (2 Synced) 

8 Pull ups

30 Shoulder to overhead

8 Down ups (2 Synced) 

8 Pull ups


Before the WOD begins teams will select the weight of their dumbbell, their kettlebell and their barbell. The combined weight of these three will be added together for the Part A score. The minimum work requirement is to reach and complete one rep of the shoulder to overheads. 


Scoring:


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


Part A - The total weight lifted, which will include the dumbbell, the kettlebell and the barbell.

Part B - The total number of reps completed.


Movement Standards:


Synchronised Dumbbell hang snatch & Kettlebell swing - Teams will be able to choose either a 2/5/10/12.5/15/17.5/22.5kg dumbbell and 8/12/16/20/24kg kettlebell. One athlete will have the dumbbell and one athlete will have the kettlebell, while the third athlete rests. Both objects will be taken from a hang position below the waist with elbows straight, and moved overhead in one fluent motion. The dumbbell will be hang snatched and the kettlebell will be traditionally swung, American style. Once both objects are locked out fully overhead at the same time the rep will be counted. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatch.


Synchronised down ups - Two athletes will be working at the same time and one will be resting. 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 both athletes are standing tall. The only synchronised point is at the top of the movement.


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. 


Cleans - Only one athlete can be working at any time. The bar will start on the floor. Athletes will clean the bar any way up to the shoulders. Any type of clean can be used to move the bar to the shoulders (muscle, power, split, squat). Even though the bar has to come from the floor at the start of every rep athletes may choose to stop in a hang on the way from ground to shoulder if they prefer. Once the bar is on the shoulders athletes must ensure they are standing tall with the feet in line and knees and hips fully extended with the elbows in front of the bar to complete the rep successfully. 


Shoulder to overhead - Starting in a front rack position, one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and is standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The bar does not have to be returned to the floor when changing athletes. The other two athletes will be resting.

Scoring: For Weight: Heavier is Better

Complete as many reps as possible in 8 minutes of:


30 Sync DB hang snatch + KB swings

8 Down ups (2 Synced) 

8 Pull ups

30 Cleans

8 Down ups (2 Synced) 

8 Pull ups

30 Shoulder to overhead

8 Down ups (2 Synced) 

8 Pull ups


Before the WOD begins teams will select the weight of their dumbbell, their kettlebell and their barbell. The combined weight of these three will be added together for the Part A score. The minimum work requirement is to reach and complete one rep of the shoulder to overheads. 


Scoring:


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


Part A - The total weight lifted, which will include the dumbbell, the kettlebell and the barbell.

Part B - The total number of reps completed.


Movement Standards:


Synchronised Dumbbell hang snatch & Kettlebell swing - Teams will be able to choose either a 2/5/10/12.5/15/17.5/22.5kg dumbbell and 8/12/16/20/24kg kettlebell. One athlete will have the dumbbell and one athlete will have the kettlebell, while the third athlete rests. Both objects will be taken from a hang position below the waist with elbows straight, and moved overhead in one fluent motion. The dumbbell will be hang snatched and the kettlebell will be traditionally swung, American style. Once both objects are locked out fully overhead at the same time the rep will be counted. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatch.


Synchronised down ups - Two athletes will be working at the same time and one will be resting. 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 both athletes are standing tall. The only synchronised point is at the top of the movement.


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. 


Cleans - Only one athlete can be working at any time. The bar will start on the floor. Athletes will clean the bar any way up to the shoulders. Any type of clean can be used to move the bar to the shoulders (muscle, power, split, squat). Even though the bar has to come from the floor at the start of every rep athletes may choose to stop in a hang on the way from ground to shoulder if they prefer. Once the bar is on the shoulders athletes must ensure they are standing tall with the feet in line and knees and hips fully extended with the elbows in front of the bar to complete the rep successfully. 


Shoulder to overhead - Starting in a front rack position, one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and is standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The bar does not have to be returned to the floor when changing athletes. The other two athletes will be resting.

Scoring: For Repetitions: More is Better

Teams have 70 seconds for all three athletes to complete three Hang Snatches at each of the stations and ten seconds to transition to the next station. The athletes can lift in any order and can attempt the three rep set as many times as they want in the 70 seconds. If an athlete fails to complete the full set of three reps they will still receive points for any successful reps. The three reps must be completed as part of the same set, without putting the bar down. The scoring is as follows:

1st Hang Snatch - 4 points
2nd Hang Snatch - 4 points
3rd Hang Snatch - 4 points

At any station on the ladder, any of the three athletes in the team may choose to change their attempts to three Clean and jerks at any time. The athlete must declare to the judge that they are changing and CAN NOT change back to Hang Snatches for the remainder of the strength ladder. The points available for a Hang Clean and jerk are as follows:

1st Hang Clean and jerk - 1 point
2nd Hang Clean and jerk - 1 point
3rd Hang Clean and jerk - 1 point

An athlete can only take points from the Hang Snatches OR the Hang Clean and jerks from a single station, not both.

The weights are:

Male
40kg 47.5kg 55kg 62.5kg 70kg 77.5kg 85kg 92.5kg

Female
25kg 30kg 35kg 37.5kg 40kg 45kg 52.5kg 60kg

Points are not awarded across multiple attempts. Only your best attempt will count towards the team score. Even if an athlete contributes no points on a station they will still proceed with the team through the ladder and can still attempt lifts. At no point would any athlete be exempt from attempting any weight.

Standards:

At all times the lifters must stay within the area designated to that station. If an athlete moves out of the area during a lift NONE of the successful reps in that attempt will count and they will have to reattempt all three reps from the start.

Hang Snatch - The bar must start from a hang position with the arms fully extended. The bar can not pass below the knee. Any type of Hang Snatches are permitted (muscle, power, squat, split). The bar must pass from the hips to overhead in one fluent motion and can not stop at the shoulder. The bar can not make contact with the head and the knees can not touch the floor. Each rep will be counted when the athlete has the bar in control overhead, the feet are in line and the knees, hips, shoulders and elbows are fully extended.

Hang Clean and jerk - The bar must start from a hang position with the arms fully extended. The bar can not pass below the knee. Any type of Hang Cleans are permitted (muscle, power, squat, split) and then any type of shoulder to overhead is permitted (strict press, push press, push jerk, power jerk or split jerk). Each rep will be counted when the athlete has the bar in control overhead, the feet are in line and the knees, hips, shoulders and elbows are fully extended.

Scoring: For Repetitions: More is Better

Teams have 70 seconds for all three athletes to complete three Hang Snatches at each of the stations and ten seconds to transition to the next station. The athletes can lift in any order and can attempt the three rep set as many times as they want in the 70 seconds. If an athlete fails to complete the full set of three reps they will still receive points for any successful reps. The three reps must be completed as part of the same set, without putting the bar down. The scoring is as follows:

1st Hang Snatch - 4 points
2nd Hang Snatch - 4 points
3rd Hang Snatch - 4 points

At any station on the ladder, any of the three athletes in the team may choose to change their attempts to three Clean and jerks at any time. The athlete must declare to the judge that they are changing and CAN NOT change back to Hang Snatches for the remainder of the strength ladder. The points available for a Hang Clean and jerk are as follows:

1st Hang Clean and jerk - 1 point
2nd Hang Clean and jerk - 1 point
3rd Hang Clean and jerk - 1 point

An athlete can only take points from the Hang Snatches OR the Hang Clean and jerks from a single station, not both.

The weights are:

Male
40kg 47.5kg 55kg 62.5kg 70kg 77.5kg 85kg 92.5kg

Female
25kg 30kg 35kg 37.5kg 40kg 45kg 52.5kg 60kg

Points are not awarded across multiple attempts. Only your best attempt will count towards the team score. Even if an athlete contributes no points on a station they will still proceed with the team through the ladder and can still attempt lifts. At no point would any athlete be exempt from attempting any weight.

Standards:

At all times the lifters must stay within the area designated to that station. If an athlete moves out of the area during a lift NONE of the successful reps in that attempt will count and they will have to reattempt all three reps from the start.

Hang Snatch - The bar must start from a hang position with the arms fully extended. The bar can not pass below the knee. Any type of Hang Snatches are permitted (muscle, power, squat, split). The bar must pass from the hips to overhead in one fluent motion and can not stop at the shoulder. The bar can not make contact with the head and the knees can not touch the floor. Each rep will be counted when the athlete has the bar in control overhead, the feet are in line and the knees, hips, shoulders and elbows are fully extended.

Hang Clean and jerk - The bar must start from a hang position with the arms fully extended. The bar can not pass below the knee. Any type of Hang Cleans are permitted (muscle, power, squat, split) and then any type of shoulder to overhead is permitted (strict press, push press, push jerk, power jerk or split jerk). Each rep will be counted when the athlete has the bar in control overhead, the feet are in line and the knees, hips, shoulders and elbows are fully extended.

Scoring: For Time: Fastest is Better

WOD 3

Scoring: For Time: Fastest is Better

WOD 3

Scoring: For Repetitions: More is Better

Complete as many reps as possible in 8 minutes of:


30 Sync DB hang snatch + KB swings

8 Down ups (2 Synced) 

8 Pull ups

30 Cleans

8 Down ups (2 Synced) 

8 Pull ups

30 Shoulder to overhead

8 Down ups (2 Synced) 

8 Pull ups


Before the WOD begins teams will select the weight of their dumbbell, their kettlebell and their barbell. The combined weight of these three will be added together for the Part A score. The minimum work requirement is to reach and complete one rep of the shoulder to overheads. 


Scoring:


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


Part A - The total weight lifted, which will include the dumbbell, the kettlebell and the barbell.

Part B - The total number of reps completed.


Movement Standards:


Synchronised Dumbbell hang snatch & Kettlebell swing - Teams will be able to choose either a 2/5/10/12.5/15/17.5/22.5kg dumbbell and 8/12/16/20/24kg kettlebell. One athlete will have the dumbbell and one athlete will have the kettlebell, while the third athlete rests. Both objects will be taken from a hang position below the waist with elbows straight, and moved overhead in one fluent motion. The dumbbell will be hang snatched and the kettlebell will be traditionally swung, American style. Once both objects are locked out fully overhead at the same time the rep will be counted. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatch.


Synchronised down ups - Two athletes will be working at the same time and one will be resting. 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 both athletes are standing tall. The only synchronised point is at the top of the movement.


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. 


Cleans - Only one athlete can be working at any time. The bar will start on the floor. Athletes will clean the bar any way up to the shoulders. Any type of clean can be used to move the bar to the shoulders (muscle, power, split, squat). Even though the bar has to come from the floor at the start of every rep athletes may choose to stop in a hang on the way from ground to shoulder if they prefer. Once the bar is on the shoulders athletes must ensure they are standing tall with the feet in line and knees and hips fully extended with the elbows in front of the bar to complete the rep successfully. 


Shoulder to overhead - Starting in a front rack position, one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and is standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The bar does not have to be returned to the floor when changing athletes. The other two athletes will be resting.

Scoring: For Repetitions: More is Better

Complete as many reps as possible in 8 minutes of:


30 Sync DB hang snatch + KB swings

8 Down ups (2 Synced) 

8 Pull ups

30 Cleans

8 Down ups (2 Synced) 

8 Pull ups

30 Shoulder to overhead

8 Down ups (2 Synced) 

8 Pull ups


Before the WOD begins teams will select the weight of their dumbbell, their kettlebell and their barbell. The combined weight of these three will be added together for the Part A score. The minimum work requirement is to reach and complete one rep of the shoulder to overheads. 


Scoring:


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


Part A - The total weight lifted, which will include the dumbbell, the kettlebell and the barbell.

Part B - The total number of reps completed.


Movement Standards:


Synchronised Dumbbell hang snatch & Kettlebell swing - Teams will be able to choose either a 2/5/10/12.5/15/17.5/22.5kg dumbbell and 8/12/16/20/24kg kettlebell. One athlete will have the dumbbell and one athlete will have the kettlebell, while the third athlete rests. Both objects will be taken from a hang position below the waist with elbows straight, and moved overhead in one fluent motion. The dumbbell will be hang snatched and the kettlebell will be traditionally swung, American style. Once both objects are locked out fully overhead at the same time the rep will be counted. The dumbbell snatch does not have to change hands each rep. Any arm can be used for the dumbbell snatch.


Synchronised down ups - Two athletes will be working at the same time and one will be resting. 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 both athletes are standing tall. The only synchronised point is at the top of the movement.


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. 


Cleans - Only one athlete can be working at any time. The bar will start on the floor. Athletes will clean the bar any way up to the shoulders. Any type of clean can be used to move the bar to the shoulders (muscle, power, split, squat). Even though the bar has to come from the floor at the start of every rep athletes may choose to stop in a hang on the way from ground to shoulder if they prefer. Once the bar is on the shoulders athletes must ensure they are standing tall with the feet in line and knees and hips fully extended with the elbows in front of the bar to complete the rep successfully. 


Shoulder to overhead - Starting in a front rack position, one athlete will move the bar overhead with a strict press, push press, push jerk, power jerk or split jerk. When the athlete has both feet in line and is standing tall with fully extended knees, hips, shoulders and elbows, the rep will be counted. The bar does not have to be returned to the floor when changing athletes. The other two athletes will be resting.