Unleashed @ United 2025- Mixed Team of 4
About This Competition
This year we are switching things up - Our Compitition will be MIXED TEAMS of 4! 2 Male/ 2 Female.
Divisions include:
- Scaled: Suitable for athletes who are new to CrossFit or performed majory of their daily workouts scaled- this will be a great opportunity for you to get the feel for CrossFit comps in a friendly, supportive environment- movements may include step ups, push ups on knees, jumping pull ups/ ring rows and light-moderate weights. We are happy for 4 x Females to register in this division proividing one is able to perform the Male standards. We would also suggest this division for junior athletes- we are happy to adjust workouts to suit age categories.
- Intermediate: Suitable for athletes who are confident in most areas of CrossFit. WILL NOT include complex gymnastics skills such as HSPU, BMU or RMU- athletes should be able to perform pull ups (at least 1 athlete), push ups, box jumps, double unders and lift moderate weight.
- Advanced: If you and your team complete majority of the Open workouts or workouts at your gym RX you will be fine. It will include moderate- heavy weights aswell as complex gymnastics movements (that atleast 1/2 team members can complete). If you're tossing up between 2 divisions.. we encourage you to challenge yourself- this will be the perfect time to get out of your comfort zone!!
- Masters 40yrs + : Will be completeing the same WODS as the INTERMEDIATE Category but will be on a seperate leaderboard. If you think the Intermediate guide is maybe a little too much, we would encourage you to register for the Scaled Divsion
WODs will be posted prior to the event.
We will have a number of "official" judges on the day, but please be aware that this is a local comp where participation and fun is the focus. While every effort will be made to inform athletes of the expected movement standards please remember judges have not formally undertaken a judges course.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The Hardest Part | 12 |
| 2 | Mums & Bubs | 16 |
| 3 | BETA | 18 |
| 4 | EX RX | 28 |
| 5 | Send help | 35 |
| # | Athlete | Points |
|---|---|---|
| 1 | LCKD | 19 |
| 2 | Racks & Sacks | 21 |
| 3 | Dino-sores | 26 |
| 4 | D.A.R.K | 27 |
| 5 | Cookies and Cream | 49 |
| # | Athlete | Points |
|---|---|---|
| 1 | All Talk | 7 |
| 2 | No Escape | 16 |
| 3 | Racks and Sacks | 18 |
| 4 | Hot Flushes and Sweaty Crotches | 19 |
| 5 | Lifted Spirit | 22 |
| # | Athlete | Points |
|---|---|---|
| 1 | Quad Squad | 7 |
| 2 | Stranger Danger | 13 |
| 3 | OutWODers | 14 |
| 4 | 4 PLAY | 17 |
| 5 | Crosshitters | 24 |
Workouts
INTERMEDIATE
FOR TIME:
M1/F1
- 20 x Synchro double DB Thrusters (17.5kg/12.5kg)
- 10 x Bar Muscle Ups
- 10 x Synchro Toes To Bar
- 6 x Rope Climbs
M2/F2
- 20 x Synchro Sng Arm DB Overhead Squat (17.5kg/12.5kg)
- 10 x Bar Muscle Ups
- 10 x Synchro Toes to Bar
- 6 x Rope Climbs
ADVANCED
FOR TIME
M1/F1
- 20 x Synchro double DB Thrusters (17.5kg/12.5kg)
- 10 x Ring Muscle Ups
- 20 x Synchro Toes To Bar
- 6 x Rope Climbs
M2/F2
- 20 x Synchro Sng Arm DB Overhead Squat (17.5kg/12.5kg)
- 10 x Ring Muscle Ups
- 20 x Synchro Toes to Bar
- 6 x Rope Climbs
ADVANCED:
(0:00-8:00) In 8 minutes
M1 & F1 MUST COMPLETE
CASH IN-
30 X DRAG ROPE DOUBLE UNDERS
+
COMPLEX OF :
1 X HANG SNATCH
1 X OVERHEAD SQUAT
1 X SNATCH
(8:00-16:00) In 8 minutes
M2 & F2 MUST COMPLETE
CASH IN-
30 X DRAG ROPE DOUBLE UNDERS
+
COMPLEX OF:
1 X HANG CLEAN
1 X FRONT SQUAT
1 X SHOULDER TO OVER HEAD
SCORE - TOTAL LOAD LIFTED IN 8 MINS- EG. 1st Complex was successful at 50kg, 2nd @ 50kg, 3rd @ 60kg, 4th @ 70kg. Score will be 50kg+ 50kg+60kg+70kg= 230kg
FLOW- M1 & F1 will begin their 30 x double unders . They will then complete their 1st Snatch complex attemp. If successful they can decide to keep the same weight or increase for their next attemp (weights will be adjusted up or down by the athlete). The Double unders must then be performed again before their second Complex attemp. If you fail a complex attempt you can have as many attempts as you like until its successful. After the 8 minute mark- team members will switch over and complete the clean complex.
INTERMEDIATE/MASTERS- CASH IN: Perform Double unders (own rope) x 30 reps
SCALED- CASH in: 40 x single skips
EVERY 2 MINUTES FOR 6 ROUNDS
PART A
30 X AIR BIKE CALS
+
MAX REP SANDBAG CLEANS IN REMAINING TIME (150LB/100LB)
REST 1 MINUTE
PART B
MAX REP BURPEE BROAD JUMPS (1 REP = 5M INCREMENT)
FLOW:
M1 & F1 WILL BEGIN ON BIKE STATION
M2 & F2 WILL START ON BURPEE BROAD JUMPS STATION
AFTER EACH 2 MINUTE BLOCK YOU WILL ALTERNATE STATIONS FOR A TOTAL OF 6 ROUNDS
SCORE =
Part A= TOTAL REPS OF SAND BAG CLEANS
Part B= TOTAL REPS OF BURPEE BROAD JUMPS
(2 SEPERATE SCORES)
ADVANCED
ON A 12 MIN RUNNING CLOCK
PART A:(0:00-9:00)
AMRAP 9
18 X CHEST TO BAR PULL UPS (broken up how ever you like)
12 X PISTOL SQUATS (broken up how ever you like)
5 M HANDSTAND WALK (each athlete must complete)
3 X HSPU (each athlete must complete)
PART B: (09:00-12:00)
FOR TIME (3 MIN CAP)
60 X BOX JUMP OVERS/STEP OVERS (3 PERSON SYNCHRO)
FLOW: AMRAP 9 - IN SAME SEX PARTNERSHIPS YOU WILL WORK ROUND FOR ROUND THROUGH THE 4 MOVEMENTS.
EG- MALES START AND COMPLETE 1 ROUND OF ALL MOVEMENTS BEFORE THE LADIES WILL COMPLETE THEIR ROUND. BREAK UP C2B & PISTOLS WITHIN PARTNERSHIP. EACH ATHLETE MUST COMPLETE HSW & HSPU BUT DO NOT HAVE TO BE SYNCHRO
SCORE: 2 SEPERATE SCORES FOR PART A & B
INTERMEDIATE/MASTERS
ON A 12 MIN RUNNING CLOCK
*we are happy to accomodate for those who need Ab mat + 5kg plate for HSPU
PART A:(0:00-9:00)
AMRAP 9
15 X PULL UPS (broken up how ever you like)
12 X LUNGES (synchro)
5 M BEAR CRAWLS or HS WALK (each athlete must complete)
6 X HSPU WITH 1 X AB MAT + 5 kg PLATE (broken up how ever you like)
PART B: (09:00-12:00)
FOR TIME (3 MIN CAP)
50 X BOX JUMP OVERS/STEP OVERS (3 PERSON SYNCHRO)
SCALED
ON A 12 MIN RUNNING CLOCK
PART A:(0:00-9:00)
AMRAP 9
15 X RING ROWS (broken up how ever you like)
12 X LUNGES (synchro)
5 M BEAR CRAWLS (each athlete must complete)
3 X PUSH UPS (each athlete must complete)
PART B: (09:00-12:00)
FOR TIME (3 MIN CAP)
40 X BOX JUMP OVERS/STEP OVERS (3 PERSON SYNCHRO)
Media
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Event Details
Closes: Apr 11, 2025
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