Whiplash: The Welsh Open 2022 (Mixed Fours)

Event description

This is our first installment of Whiplash: The Welsh Open Mixed Fours (MMFF). This is a two-day event designed to challenge intermediate and RX athletes. The workouts don't just challenge your individual fitness, but your ability to work as a team. A maximum of thirty teams will compete over the weekend.
Our goal is provide a fun, fair, and challenging competition for all levels of competitors. The event is open to all and there are no qualifiers. At the end of the weekend, the team with the most points wins.

There will be seven guaranteed events for each team, followed by a final event for the top six teams.

Registration will close at 7pm on Sunday, March 29th
Programming will be similar to that seen in the RX division of the CrossFit Open.


Not essential for all members but you should have at least 2 people competent in:

  • C2B Pull-ups
  • Bar Muscle Ups
  • HSPU (Strict + Kipping)
  • Rope Climbs (15ft)
  • All members should be able to perform at least 5 reps of toes to bar

Burpees, box jumps, air squats, lunges, jumps, etc. Sometimes these movements may be weighted (sandbags) and/or involve other equipment.

All members should be competent with double unders. There will be a penatly option for those without them.

Deadlifts, power cleans, power snatches, front squats, push-press, thrusters, ground-to-overhead exercises, shoulder-to-overhead exercises, etc. These movements can be executed with barbells, dumbbells, medicine balls, slam balls, sandbags, or kettlebells.
Weights are kept to a level appropriate with the event’s aims but one repetition max tests may be included to explore an athlete’s strength. As a general guidline you should be able to perform the lifts below:

Back Squat: 100/70kg
Front Squat: 80/55kg
Overhead Squat: 50/35kg
Deadlift: 100/70kg
Clean: 80/55kg
Snatch: 70/50kg
Dumbbell Snatch: 22.5/15kg


Conditioning may be tested using indoor rowers, ski ergs, air assault bikes and running.
Not all movements are guaranteed to be within the workouts but are a general guideline of what athletes may be required to undergo during the competition.


The WODs will be released leading up to the event.
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.
All Podium finishers will receive prize packs.
Athlete substitutions are permitted up until the day of the event by written request.
We will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email.