THREE OF A KIND 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. 

£80 (between you and your teammates) to enter. 

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

We cannot offer any refunds for this competition.


See you there! x x x

Scoring: For Weight: Heavier is Better | Tiebreaker: Tiebreaker time

Speed Clean Ladder

Men 40 - 50 - 60 - 70 - 80 - 90 - 100 - 110kg
Women 30 - 35 - 42.5 - 47.5 - 55 - 62.5 - 70 - 77.5kg

There will be 8 barbells increasing in weight. At the call of 3-2-1-GO one athlete from each team will go to a starting bar of their choice and lift the bar from the floor to a front rack position using any type of clean (muscle, power, split or squat clean).

A bar can only be successfully lifted once by each athlete. If successful, they proceed to the next barbell in the ladder and attempt that weight. When they reach the end of the ladder they move to the finish point and their work is done. If an athlete gets to a weight that they fail to lift they may proceed to the finish point or choose to re-attempt. You will not get extra points for multiple successful lifts of the same barbell. If you can't go heavier your work is done, move to the finish point. Athletes can re-attempt a weight as many times as they want but cannot move back down the ladder. 

The next athlete then starts the ladder at a bar of their choice and progresses as far up the ladder as they can before also moving to the finish point. The third and final athlete then enters the ladder. The team score is the total amount of weight lifted by all three athletes. If two teams are on the same score, the tie-breaker is the time the third athlete gets to the finish point.

Time cap - 2:45

Scoring: For Weight: Heavier is Better | Tiebreaker: Tiebreaker time

Speed Clean Ladder

Men 40 - 50 - 60 - 70 - 80 - 90 - 100 - 110kg
Women 30 - 35 - 42.5 - 47.5 - 55 - 62.5 - 70 - 77.5kg

There will be 8 barbells increasing in weight. At the call of 3-2-1-GO one athlete from each team will go to a starting bar of their choice and lift the bar from the floor to a front rack position using any type of clean (muscle, power, split or squat clean).

A bar can only be successfully lifted once by each athlete. If successful, they proceed to the next barbell in the ladder and attempt that weight. When they reach the end of the ladder they move to the finish point and their work is done. If an athlete gets to a weight that they fail to lift they may proceed to the finish point or choose to re-attempt. You will not get extra points for multiple successful lifts of the same barbell. If you can't go heavier your work is done, move to the finish point. Athletes can re-attempt a weight as many times as they want but cannot move back down the ladder. 

The next athlete then starts the ladder at a bar of their choice and progresses as far up the ladder as they can before also moving to the finish point. The third and final athlete then enters the ladder. The team score is the total amount of weight lifted by all three athletes. If two teams are on the same score, the tie-breaker is the time the third athlete gets to the finish point.

Time cap - 2:45

Scoring: For Time: Fastest is Better

Complete the following for time:

400m Sled pull 80/50kg
80 Ground to overhead 42.5/30kg
80 Pull ups / Burpee assisted pull ups
400m Run
(Once the ground to overhead has started and until the last pull up is completed, every minute on the minute all team members must complete 4 synchronised burpees)

Time cap - 21 minutes

Sled Pull - The sled can be pulled/pushed by just one, two, or all three of the athletes at the same time. It cannot be carried or dismantled. None of the three athletes can go more than 3m ahead of the sled until it is back over the finish line at the end of the 400m. If any athlete has left the sled as it passes the finish line, the athletes that have gone off ahead will have to return to the sled before they then can proceed into the box. 
Although it is Sunday and therefore very quiet, you will be pulling your sleds around our industrial estate which may have cars driving around. We will do our best to slow down/stop any traffic during your sled pull but please also take some responsibility for your own safety on what is a public road. 
We appreciate that you want to get around quickly but please also ensure you do not pull your sled into any of the parked cars on the estate (absolutely not cool)! 

Ground to Overhead - With only one athlete working at any time the barbell can be cleaned any way and pressed overhead any way or snatched any way. The rep is completed when the bar is overhead with the knees, hips, shoulders and elbows fully locked out.

Pull ups/Burpee Assisted Pull ups - Only one athlete can be working at any time. Arms must start fully locked out hanging from the bar and the rep counts as the chin clearly passes above the horizontal plane of the bar. Strict, kipping or butterfly pull ups are allowed. 
At any point teams can opt to do a burpee pull up. As long as the burpee pull up athletes bar is palm height or above their max reach, this pull up does not need to start from a straight arm hang. The athlete can do a jumping pull up, an assisted jumping pull up or an assisted pull up from a hanging position.
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 athlete can be assisted by one or both of the other teammates at the same time. 

400m Run - Athletes cannot leave their WOD area until the last pull up has been completed. If athletes do run off before the last pull up they can return to their area and then set off or they will be given a 10 second penalty. Athletes will run the 400m or be carried by partners, and the clock will stop when you return to your barbell and are all in contact with the barbell/plates at the same time!

Synchronised Burpees - The synchronised burpees are to be completed on the minute every minute after you have touched the barbell for the ground to overhead. For example, if you are in the box walking to your bar and the clock beeps on the minute you will not have to do the burpees as the first ground to overhead rep has not started yet. If you are part way through a rep and the clock beeps, that rep will not count. On the minute, athletes must all drop and touch their chest and legs to the floor before then standing up tall and jumping as they clap above or behind the head. There is no synchronised point during the burpees. However, only when all athletes have completed their burpee can they then descend to the floor and start the second rep...etc up to 4 in total. On the last rep of the burpees athletes must stay where they jumped and clapped and wait for the last athlete to complete their burpee before they move off to start the next set of ground to overhead/pull ups.

As soon as the last pull up is completed, teams no longer need to complete the burpees on the minute every minute. If the clock beeps as they are leaving for the run they are free to go without doing the burpees. 

If a team fails to complete the WOD inside the 21 minute time cap, one second per incomplete rep and 3 minutes for the run will be added to the 21 minutes. 

When teams finish the last pull up the time will be noted. If teams fail to complete the run, 3 minutes will be added to the time noted at the end of the pull ups.

Scoring: For Time: Fastest is Better

Complete the following for time:

400m Sled pull 80/50kg
80 Ground to overhead 42.5/30kg
80 Pull ups / Burpee assisted pull ups
400m Run
(Once the ground to overhead has started and until the last pull up is completed, every minute on the minute all team members must complete 4 synchronised burpees)

Time cap - 21 minutes

Sled Pull - The sled can be pulled/pushed by just one, two, or all three of the athletes at the same time. It cannot be carried or dismantled. None of the three athletes can go more than 3m ahead of the sled until it is back over the finish line at the end of the 400m. If any athlete has left the sled as it passes the finish line, the athletes that have gone off ahead will have to return to the sled before they then can proceed into the box. 
Although it is Sunday and therefore very quiet, you will be pulling your sleds around our industrial estate which may have cars driving around. We will do our best to slow down/stop any traffic during your sled pull but please also take some responsibility for your own safety on what is a public road. 
We appreciate that you want to get around quickly but please also ensure you do not pull your sled into any of the parked cars on the estate (absolutely not cool)! 

Ground to Overhead - With only one athlete working at any time the barbell can be cleaned any way and pressed overhead any way or snatched any way. The rep is completed when the bar is overhead with the knees, hips, shoulders and elbows fully locked out.

Pull ups/Burpee Assisted Pull ups - Only one athlete can be working at any time. Arms must start fully locked out hanging from the bar and the rep counts as the chin clearly passes above the horizontal plane of the bar. Strict, kipping or butterfly pull ups are allowed. 
At any point teams can opt to do a burpee pull up. As long as the burpee pull up athletes bar is palm height or above their max reach, this pull up does not need to start from a straight arm hang. The athlete can do a jumping pull up, an assisted jumping pull up or an assisted pull up from a hanging position.
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 athlete can be assisted by one or both of the other teammates at the same time. 

400m Run - Athletes cannot leave their WOD area until the last pull up has been completed. If athletes do run off before the last pull up they can return to their area and then set off or they will be given a 10 second penalty. Athletes will run the 400m or be carried by partners, and the clock will stop when you return to your barbell and are all in contact with the barbell/plates at the same time!

Synchronised Burpees - The synchronised burpees are to be completed on the minute every minute after you have touched the barbell for the ground to overhead. For example, if you are in the box walking to your bar and the clock beeps on the minute you will not have to do the burpees as the first ground to overhead rep has not started yet. If you are part way through a rep and the clock beeps, that rep will not count. On the minute, athletes must all drop and touch their chest and legs to the floor before then standing up tall and jumping as they clap above or behind the head. There is no synchronised point during the burpees. However, only when all athletes have completed their burpee can they then descend to the floor and start the second rep...etc up to 4 in total. On the last rep of the burpees athletes must stay where they jumped and clapped and wait for the last athlete to complete their burpee before they move off to start the next set of ground to overhead/pull ups.

As soon as the last pull up is completed, teams no longer need to complete the burpees on the minute every minute. If the clock beeps as they are leaving for the run they are free to go without doing the burpees. 

If a team fails to complete the WOD inside the 21 minute time cap, one second per incomplete rep and 3 minutes for the run will be added to the 21 minutes. 

When teams finish the last pull up the time will be noted. If teams fail to complete the run, 3 minutes will be added to the time noted at the end of the pull ups.

Scoring: For Time: Fastest is Better

Complete the following for time:

70 Box jump/step up overs 24/20”
70 Pairs synchronised shoulder to overhead 52.5&36.5kg/35&26.5kg (1 Barbell/1 Axel bar)
70 Pairs synchronised deadlifts 52.5&36.5kg/35&26.5kg (1 Barbell/1 Axel bar)
70 Synchronised lunges (forwards or backwards) on the spot holding 2 X 24/16kg kettlebells
70 Double unders / 140 Singles
1 Synchronised box jump/step up

Time cap - 10 Minutes

Box jump/step overs - Only one athlete can work at any time. Starting on one side of the box, athletes must jump or step onto the top of the box and touch two feet on the box at the same time before then jumping or stepping down. If you are following each other over the box, ensure the athlete before you has left the box entirely and is on the floor before getting on, otherwise this will incur a 'no rep'. Share the work however you want. Athletes can only complete reps over the shortest distance of the box, due to limitations on space and safety. 

Pairs synchronised shoulder to overhead - Two of the three athletes will face each other holding a bar each. Male athletes have a 52.5kg barbell and a 36.5kg axel bar, female athletes have a 35kg bar and a 26.5kg axel bar. They 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.

Pairs synchronised deadlift - The athletes will be facing each other with a bar each, which are the same bars they used for the shoulder to overhead. Using a conventional deadlift, athletes will lift the bars off the floor until they are fully standing with the knees and hips fully open and the shoulders behind the bars at the same time. Both ends of each barbell must then return to the floor before the next rep begins.

Team synchronised lunges - All three athletes will pick up the 2 kettlebells while standing in a line facing the same direction. They will then take a forward or backward step with exactly the same legs, until all 3 knees touch the floor at the same time, and then return back to standing with the knees and hips fully open. The movement must be synchronised at the top and the bottom. Lunges must be alternating legs and if a forward stepping lunge has been completed with the left leg a right leg forward stepping lunge must follow to be counted successfully. 

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. 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 all team members to complete a rep.

Scoring: For Time: Fastest is Better

Complete the following for time:

70 Box jump/step up overs 24/20”
70 Pairs synchronised shoulder to overhead 52.5&36.5kg/35&26.5kg (1 Barbell/1 Axel bar)
70 Pairs synchronised deadlifts 52.5&36.5kg/35&26.5kg (1 Barbell/1 Axel bar)
70 Synchronised lunges (forwards or backwards) on the spot holding 2 X 24/16kg kettlebells
70 Double unders / 140 Singles
1 Synchronised box jump/step up

Time cap - 10 Minutes

Box jump/step overs - Only one athlete can work at any time. Starting on one side of the box, athletes must jump or step onto the top of the box and touch two feet on the box at the same time before then jumping or stepping down. If you are following each other over the box, ensure the athlete before you has left the box entirely and is on the floor before getting on, otherwise this will incur a 'no rep'. Share the work however you want. Athletes can only complete reps over the shortest distance of the box, due to limitations on space and safety. 

Pairs synchronised shoulder to overhead - Two of the three athletes will face each other holding a bar each. Male athletes have a 52.5kg barbell and a 36.5kg axel bar, female athletes have a 35kg bar and a 26.5kg axel bar. They 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.

Pairs synchronised deadlift - The athletes will be facing each other with a bar each, which are the same bars they used for the shoulder to overhead. Using a conventional deadlift, athletes will lift the bars off the floor until they are fully standing with the knees and hips fully open and the shoulders behind the bars at the same time. Both ends of each barbell must then return to the floor before the next rep begins.

Team synchronised lunges - All three athletes will pick up the 2 kettlebells while standing in a line facing the same direction. They will then take a forward or backward step with exactly the same legs, until all 3 knees touch the floor at the same time, and then return back to standing with the knees and hips fully open. The movement must be synchronised at the top and the bottom. Lunges must be alternating legs and if a forward stepping lunge has been completed with the left leg a right leg forward stepping lunge must follow to be counted successfully. 

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. 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 all team members to complete a rep.