MIXED PAIRS THROWDOWN APRIL 2018 at CROSSFIT CHELTENHAM

Onsite Competition for Teams

Event description

This is an Rx'd competition, but one that everyone can take part in!!!

The competition will run from 8am until 5.30pm and there will be 3 WOD's throughout the day. 

£55 (between you and your partner) to enter. 

There will be trophies and some great prizes on offer for 1st, 2nd and 3rd places!

We cannot offer any refunds on team places.


See you there! x x x

Scoring: For Time: Fastest is Better

Complete the following for time:

Female Plate carry 200m 5kg 
Male Plate carry 200m 10kg
Female Sandbag carry 200m 15kg
Male Sandbag carry 200m 22kg
Female 200m Sled Pull 20kg
Male 200m Sled Pull 30Kg

This WOD will be in a relay style. The athletes will start behind the start line and will run to a point 100m away where they must get at least one foot over the line on the plate and sandbag carries, and then return their equipment back to the start. Only when the kit is on the floor behind the start line may the next athlete pick up their equipment and begin their 200m.

The sled will start behind the line and must be dragged until it is entirely over the 100m line before the female athletes turns and pulls it back until the sled is entirely over the start line. At this point the extra plate can be added for the Male pull and he repeats the same 200m. The clock stops when the Male athlete pulls the entire sled back over the start line at the end of his 200m.

Scoring: For Repetitions: More is Better

On a running clock up to 14 minutes complete the following two parts:

Part 1

With one athlete working on the WOD and the other athlete holding their barbell in front rack, complete as many reps as possible in 8 minutes of:

30 Burpee + 2 jumps/steps over the bar
30 Toes to bar / 60 Toes above waist height
30 Clean and jerks (As heavy as possible)

Part 2

Teams have 6 minutes for both athletes to establish:

A 1 rep max clean and jerk

Scoring 

Part 1 is scored in 2 totally separate parts, 1A+1B.

1A) Total reps completed

1B) The total weight on the 2 barbells (e.g. Male Bar 40kg + Female Bar 30kg = Team total of 70kg)

During Part A, for the reps to count, one athlete must be holding their barbell in front rack before their partner can begin the reps. 

For the front rack hold and the clean and jerks, athletes must choose a barbell weight each and cannot change this weight at any point throughout the WOD. 

Each athlete must have held the bar in front rack at some point during Part A for their barbell weight to count towards the score on Part A1.

Part 2 

Your single heaviest successful lifts will be added together for a team total.
(e.g. Male 100kg + Female 70kg = Team total of 170kg)

Athletes can increase or decrease their barbell weight during the 6 minutes and can attempt as many lifts as they want to establish a maximum weight.

Only your single heaviest successful clean and jerk will count.

Movement Standards 

Front rack hold - As long as the bar is resting on the shoulders or being held in the hands at shoulder height then the partners reps can be counted. The hands can come off the bar and cross over to opposite shoulders if you prefer this rack position.

Burpee + 2 jump/steps over the bar - The rep begins from standing. The athlete will lower themselves to touch their chest and legs to the floor then get back to their feet and perform a jump/step over the bar and then jump/step back again to the side they originally did the burpee on. Only when the Burpee and the 2 jumps/steps are all fully completed will 1 rep be counted.

Toes to bar / Toes to waist height - The team must choose toes to bar or toes to waist height and not a mixture of the two. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the bar or reach above waist height. Any change of target height during a set will reset the score to zero for that set.

Clean and jerk - Any type of clean is allowed (muscle, power, squat or split) and then any type of shoulder to overhead is allowed (strict or push press, push, power, split or squat jerk). The rep will only be awarded when the bar is in control overhead and the athlete is standing with the feet in line with the knees, hips, shoulders and elbows fully extended.

Scoring: For Weight: Heavier is Better

On a running clock up to 14 minutes complete the following two parts:

Part 1

With one athlete working on the WOD and the other athlete holding their barbell in front rack, complete as many reps as possible in 8 minutes of:

30 Burpee + 2 jumps/steps over the bar
30 Toes to bar / 60 Toes above waist height
30 Clean and jerks (As heavy as possible)

Part 2

Teams have 6 minutes for both athletes to establish:

A 1 rep max clean and jerk

Scoring 

Part 1 is scored in 2 totally separate parts, 1A+1B.

1A) Total reps completed

1B) The total weight on the 2 barbells (e.g. Male Bar 40kg + Female Bar 30kg = Team total of 70kg)

During Part A, for the reps to count, one athlete must be holding their barbell in front rack before their partner can begin the reps. 

For the front rack hold and the clean and jerks, athletes must choose a barbell weight each and cannot change this weight at any point throughout the WOD. 

Each athlete must have held the bar in front rack at some point during Part A for their barbell weight to count towards the score on Part A1.

Part 2 

Your single heaviest successful lifts will be added together for a team total.
(e.g. Male 100kg + Female 70kg = Team total of 170kg)

Athletes can increase or decrease their barbell weight during the 6 minutes and can attempt as many lifts as they want to establish a maximum weight.

Only your single heaviest successful clean and jerk will count.

Movement Standards 

Front rack hold - As long as the bar is resting on the shoulders or being held in the hands at shoulder height then the partners reps can be counted. The hands can come off the bar and cross over to opposite shoulders if you prefer this rack position.

Burpee + 2 jump/steps over the bar - The rep begins from standing. The athlete will lower themselves to touch their chest and legs to the floor then get back to their feet and perform a jump/step over the bar and then jump/step back again to the side they originally did the burpee on. Only when the Burpee and the 2 jumps/steps are all fully completed will 1 rep be counted.

Toes to bar / Toes to waist height - The team must choose toes to bar or toes to waist height and not a mixture of the two. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the bar or reach above waist height. Any change of target height during a set will reset the score to zero for that set.

Clean and jerk - Any type of clean is allowed (muscle, power, squat or split) and then any type of shoulder to overhead is allowed (strict or push press, push, power, split or squat jerk). The rep will only be awarded when the bar is in control overhead and the athlete is standing with the feet in line with the knees, hips, shoulders and elbows fully extended.

Scoring: For Weight: Heavier is Better

On a running clock up to 14 minutes complete the following two parts:

Part 1

With one athlete working on the WOD and the other athlete holding their barbell in front rack, complete as many reps as possible in 8 minutes of:

30 Burpee + 2 jumps/steps over the bar
30 Toes to bar / 60 Toes above waist height
30 Clean and jerks (As heavy as possible)

Part 2

Teams have 6 minutes for both athletes to establish:

A 1 rep max clean and jerk

Scoring 

Part 1 is scored in 2 totally separate parts, 1A+1B.

1A) Total reps completed

1B) The total weight on the 2 barbells (e.g. Male Bar 40kg + Female Bar 30kg = Team total of 70kg)

During Part A, for the reps to count, one athlete must be holding their barbell in front rack before their partner can begin the reps. 

For the front rack hold and the clean and jerks, athletes must choose a barbell weight each and cannot change this weight at any point throughout the WOD. 

Each athlete must have held the bar in front rack at some point during Part A for their barbell weight to count towards the score on Part A1.

Part 2 

Your single heaviest successful lifts will be added together for a team total.
(e.g. Male 100kg + Female 70kg = Team total of 170kg)

Athletes can increase or decrease their barbell weight during the 6 minutes and can attempt as many lifts as they want to establish a maximum weight.

Only your single heaviest successful clean and jerk will count.

Movement Standards 

Front rack hold - As long as the bar is resting on the shoulders or being held in the hands at shoulder height then the partners reps can be counted. The hands can come off the bar and cross over to opposite shoulders if you prefer this rack position.

Burpee + 2 jump/steps over the bar - The rep begins from standing. The athlete will lower themselves to touch their chest and legs to the floor then get back to their feet and perform a jump/step over the bar and then jump/step back again to the side they originally did the burpee on. Only when the Burpee and the 2 jumps/steps are all fully completed will 1 rep be counted.

Toes to bar / Toes to waist height - The team must choose toes to bar or toes to waist height and not a mixture of the two. The rep starts with feet behind the vertical plane and is counted when both feet simultaneously make contact with the bar or reach above waist height. Any change of target height during a set will reset the score to zero for that set.

Clean and jerk - Any type of clean is allowed (muscle, power, squat or split) and then any type of shoulder to overhead is allowed (strict or push press, push, power, split or squat jerk). The rep will only be awarded when the bar is in control overhead and the athlete is standing with the feet in line with the knees, hips, shoulders and elbows fully extended.

Scoring: For Repetitions: More is Better

Moving from one station to another in the style of ‘Fight Gone Bad’ athletes will have 2 minutes to accumulate as many points as possible on each station of:

Station 1
Synchronised dumbbell ground to overhead any way, with any arm 
3 Points - 30/20kg
2 Points - 22.5/15kg
1 Point - 15/10kg

Station 2
With only one person working:
Bar Muscle ups - 20 Points
Chest to bar pull ups - 8 Points
Pull ups - 4 Points
Assisted pull ups - 1 Point

Station 3
With only one person working:
Wall balls 
5 Points - 9/6kg to 10/9’
3 Points - 6/4kg to 10/9’

Station 4
Burpee box jumps/steps 24/20”
3 Points per rep

There will be a 15 second transition period between stations

Scoring

Station 1
Synchronised dumbbell ground to overhead:
Athletes must select their dumbbell weight and cannot change during the 2 minutes. One athlete may select a dumbbell scoring 1 point and the other may use the 3 point dumbbell. This would give the team 4 points per rep. If both athletes choose the 3 point dumbbells they would be awarded 6 points per rep.

Station 2
Athletes must clearly state to their judge what movement they are attempting and the judge will record the successful reps. If teams want to change movements they must clearly tell the judge the new movements they are attempting. No points will be awarded for any reps other than the currently selected rep.

Station 3
Athletes must select their ball weight and cannot change during the 2 minutes. For every rep successfully completed the relevant points will be awarded. If both athletes go for the heaviest balls they would be awarded 5 points per successful rep.

Station 4
For every successful rep teams are awarded 3 points. 

Movement Standards

Synchronised Dumbbell Ground to Overhead any way - Both dumbbells need to be lifted any way from ground to overhead. The movement can be a clean and jerk/press or snatch. Athletes can use 2 hands to get the dumbbells overhead. However for the rep to count both athletes must be standing tall, with knees, hips, elbows and shoulders fully extended, holding the dumbbell overhead with ONE hand at the same time for the rep to count. The only synchronised point is at the top of the lift.

Bar Muscle Up - Only one athlete can be working at any time. The athlete starts hanging from the bar with their arms straight 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 cannot pass above 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. 

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 clearly touch the bar somewhere between sternum and clavicle to complete the rep.

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 clearly over the horizontal plane of the bar to complete the rep.

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 cannot provide a platform for the pull up athlete to push off with their legs.

Wall Balls - Only one athlete can work at any time. The athlete will pick up the medicine ball and then squat until their hip crease is clearly below the horizontal plane created by the top of the knee. The athlete must then stand and throw their medicine ball so that the centre of the ball clearly contacts the wall above the target line (men: black line 10’ and women: red line 9’). Athletes must catch their ball before returning it to the floor. Any ball that is left to drop from the 9/10’ target straight to the floor will incur a 1 rep penalty. One ball must always be on the floor. The second athlete cannot pick their ball up until the first ball is back on the floor at rest (not bouncing). Picking 2 balls up at the same time will also incur a 1 rep penalty and no successful repetitions will be awarded until one ball is placed back on the floor.

Burpee Box Jumps - Athletes must touch their chest and legs to the floor first and then jump or step onto the box. Both athletes can be dropping to the floor at the same time but only one athlete can then jump/step on the box as only one athlete can be in contact with the box at any time. As soon as the first athlete has completely got off the box, the second athlete can then step or jump on to complete their rep. After the rep has been completed the partner may already have done the chest to floor portion of the next rep and again must wait until the partner is off the box completely before getting on!