The Predator Series Mixed Fours Summer Throwdown 2021 at CrossFit Cheltenham

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

20 Bar muscle ups / 2 Sync burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order) 

Score

WOD 1 Part 1a - Total reps

WOD 1 Part 1b - Total weight

WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a&b is 60 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbells weights can not be changed once the WOD has begun. 

Movement Standards

Synchronised shoulder to overhead - A male and a female athlete will be facing each other with a barbell each. Starting in a front rack position, athletes 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. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip. Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height or the team will incur a ‘no rep’. (Men minimum for dropping 40kg, Ladies minimum for dropping 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each, either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle of the bars. Athletes must touch their chest and legs to the floor first and then jump or step back to their feet before jumping or stepping over their bar. When both athletes have jumped or stepped to the opposite side of the bar the next rep can begin. The only synchronised point is upon landing after the jump/step over the bar. The third athlete can rest.

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. 

Chest to bar pull up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar 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 chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar 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 chests to 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 chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their team. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. Teammates can help strap and unstrap each other in and out of the rower. 

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

20 Bar muscle ups / 2 Sync burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order) 

Score

WOD 1 Part 1a - Total reps

WOD 1 Part 1b - Total weight

WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a&b is 60 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbells weights can not be changed once the WOD has begun. 

Movement Standards

Synchronised shoulder to overhead - A male and a female athlete will be facing each other with a barbell each. Starting in a front rack position, athletes 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. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip. Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height or the team will incur a ‘no rep’. (Men minimum for dropping 40kg, Ladies minimum for dropping 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each, either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle of the bars. Athletes must touch their chest and legs to the floor first and then jump or step back to their feet before jumping or stepping over their bar. When both athletes have jumped or stepped to the opposite side of the bar the next rep can begin. The only synchronised point is upon landing after the jump/step over the bar. The third athlete can rest.

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. 

Chest to bar pull up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar 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 chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar 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 chests to 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 chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their team. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. Teammates can help strap and unstrap each other in and out of the rower. 

Part 1 - Complete as many reps as possible in 12 minutes of:

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

30 Pull ups / Burpee assisted pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

25 Chest to bar pull ups / Burpee assisted chest to bar pull ups

10 Synchronised shoulder to overhead, 2 barbells at a weight of your choice (1 Male and 1 Female working)

10 Synchronised over bar burpees (Any 2 Working)

20 Bar muscle ups / 2 Sync burpees assisted bar muscle ups

Part 2 - During the 12 minutes teams will row as many calories as possible on the rower (3 minutes per athlete, any order) 

Score

WOD 1 Part 1a - Total reps

WOD 1 Part 1b - Total weight

WOD 1 Part 2 - Total calories

WOD 1 has three scoring elements that will be will be scored entirely separately. The amount of reps you complete in 12 minutes, the total weight of both barbells added together and the rowing calories. The three scoring elements will count as three separate WOD scores on the leaderboard.

Minimum work requirement to register a score for Part 1a&b is 60 reps

Teams will choose the weight of their barbells and load them before the WOD begins. The male bar can only be lifted by the men and the female bar can only be lifted by the women. The minimum weight for men is 25kg and women is 17.5kg. Barbells weights can not be changed once the WOD has begun. 

Movement Standards

Synchronised shoulder to overhead - A male and a female athlete will be facing each other with a barbell each. Starting in a front rack position, athletes 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. The third athlete can rest. Be aware that if your partner is jerking and you are not then you may have to wait with your barbell overhead for them to stand up out of a knee dip. Only bars with 10kg plates or bigger may be dropped. Bars with 5kg plates or less must be returned to the floor with hands on the bar and can not be dropped from any height or the team will incur a ‘no rep’. (Men minimum for dropping 40kg, Ladies minimum for dropping 27.5kg using a 7.5kg bar).

Synchronised over bar burpees - Two athletes will use a barbell each, either barbell if fine. Athletes must start on the same side of the bars, one on the outside of the bars and one in the middle of the bars. Athletes must touch their chest and legs to the floor first and then jump or step back to their feet before jumping or stepping over their bar. When both athletes have jumped or stepped to the opposite side of the bar the next rep can begin. The only synchronised point is upon landing after the jump/step over the bar. The third athlete can rest.

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. 

Chest to bar pull up - The team can do a mixture of Rx’d chest to bar pull ups and burpee jumping chest to bar 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 chest actually touching the bar somewhere between the sternum and clavicle and can be strict, kipped or butterflied with a normal or mixed grip. Only one athlete can work at any time. The Burpee jumping chest to bar 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 chests to 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 chest to bar pull ups must be higher than the height of the athletes outstretched arm overhead. The chest to bar pull up athlete can be assisted by one or both of the other teammates at the same time. 

Bar muscle ups - The team can do a mixture of Rx’d bar muscle ups and 2 burpees jumping bar muscle ups (these can also be assisted by the partners). The Rx’d bar muscle up rep starts hanging from the bar with straight arms and finishes with the athlete making a transition on top of the bar and pressing out to the top of a dip. Only one athlete can work at any time. The Burpee jumping muscle up starts with 2 conventional burpees for ALL THREE team members (chest and legs to the floor), then the athlete can jump up to the pull up bar with bent elbows and pull themselves up and over the bar or be assisted up by their team. The assistance must come in the way of lifting the athlete doing the muscle up and not creating a platform for them to push off. The pull up bar used for the jumping muscle ups must be higher than the height of the athletes outstretched arm overhead. The muscle up athlete can be assisted by one or both of the other teammates at the same time. 

Rowing - Athletes can row in any order for 3 minutes each and must not row past the 3 minute change point or start before the 3 minute change point. Athletes can not pull on the handle unless they are sat in the rower. The damper can be set to any level and can also be changed during the row. Teams can not press any buttons on the computer during the row. Teammates can help strap and unstrap each other in and out of the rower. 

Teams will have 14 minutes for all athletes to establish a 1 rep max Snatch and then a 1 rep max Clean and jerk.

Teams must declare to the judge when they have finished the Snatch attempts and are moving to the Clean and jerk. Teams can not go back to Snatch once they have moved to their Clean and jerks.

Teams will have two barbells (20kg and 15kg) and can help each other load and unload their bars. Clips must be used.

The smallest jump in weight that will be available will be increments of 2.5kg. There is no limit to the upper size of the weight jump. 

Athletes can increase or decrease weight at any time. Athletes can take as many lifts as they want in the time limit and lift in any order.

Scoring:

The team result will be the heaviest successful lifts established by each athlete, all added together. 

Heaviest successful Snatch from athlete 1, 2, 3 and 4 + Heaviest successful Clean and jerk from athlete 1, 2, 3 and 4 = score.

(Eg. 40kg +50kg + 60kg + 70kg + 50kg +60kg +70kg+ 80kg = 480kg)

Movement Standards:

Snatch - Any type of snatch is permitted (muscle, power, squat, split). The bar must not touch the head at any time and the knees may not touch the floor at any time. The bar must move overhead in one fluent motion and can not stop at the shoulder. Each rep is completed when the athlete is standing tall, feet in line, with the barbell overhead and knees, hips, shoulders and elbows fully extended.

Clean - Any type of clean is permitted (muscle, power, squat, split).

Jerk / Shoulder to Overhead - The barbell can be moved from the shoulder to overhead any way. Strict presses, push presses, push jerks, power jerks, squat jerks or split jerks are all permitted. Each rep is completed when the athlete is standing tall, feet in line, with the barbell overhead and knees, hips, shoulders and elbows fully extended. 

Complete 2 rounds of the following for time:

Women 100m sled pull 50kg

Men 100m sled pull 80kg

Time cap - 6 minutes

Scoring 

The score is your time. The team that finishes the work in the quickest time will win the WOD. For every incomplete 10m, 1 second penalty will be added to the 6 minute time cap. 

Movement Standards:

Sled pull - Two female team members will pull the sled 100m with one athlete on each strap. The straps can't be tied to the athletes but can be wrapped around the body and held. The athletes and sled must pass the 100m line at the end of the 100m ‘track’. The male members will run 100m with the females whilst carrying a 15kg plate each. The male athletes will then put their 15kg plates onto the sled and drag it 100m back to the start line. The male team members take the 15kg plates off and the team repeats another round. 

Complete the following for time:

40 Synchronised box jumps/steps 24/20/20” (Any 3 Working)

40 Synchronised thrusters 40/27.5kg (1 Male/female pair)

40 Toes to bar / 80 Toes above chest

40 Synchronised Abmat sit ups while the 4th athlete is completing unbroken double unders / 60 sit ups with single skips (3 working in the sit ups)

40 Synchronised dumbbell hang to overhead any way 22.5+15+10kg (Any 3 Working)

40 Synchronised box jumps/steps 24/20/20” (Any 3 Working)

20 Synchronised burpees (Any 3 working)

1 Synchronised Box jump/step 20” (Any 3 Working)

Time cap: 14 Minutes

Scoring

The score is your time. The team that finishes the work in the quickest time and is stood on the box will win the WOD. For every incomplete rep, 1 second penalty will be added to the 14 minute time cap. The time will be taken when all three athletes are standing on the boxes at the end of the WOD.

Movement Standards

Synchronised Box Jumps / Step Ups - Three athletes will be working at any time on three boxes next to each other at heights of 24/20/20”. The athletes can step or jump onto the boxes. When all three athletes are standing tall on the boxes at the same time with knees and hips fully extended the rep is complete. Athletes can step or jump down.

Synchronised Thrusters - A  pair of athletes will be working together. Any one male and any one female will have a barbell each. The barbells will be cleaned up into a front rack and then both athletes will squat together before standing up and immediately pressing their barbell overhead. The only synchronised point is at the top of the movement and athletes can wait at the top as long as needed for their partner to reach the completed position. At the bottom of the squat the hip crease must clearly pass below the horizontal plane of the knee and at the completion of the rep overhead the knees, hips, shoulders and elbows must be locked out. A jerk will not be permitted. 

Toes to Bar / Toes to Chest Height - Only one athlete will be working at any time. The team must choose toes to bar or toes to chest 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 chest height above the sternum for the chest high reps. Any change of target height during the set will reset the score to zero for the set.

Synchronised Abmat sit ups - Lying next to each other, three athletes will start by touching the floor above the head and then sit up to touch the floor in front of the feet with the shoulders clearly in front of the vertical plane of the hips. The only synchronised point is at the top of the sit up with the hands touching the floor in front of the feet. The fourth athlete must be completing unbroken double unders for the sit ups to count. Athletes can be laid down with their hands on the floor above the head, waiting for the double unders to start. If the double unders stop the sit ups must stop and will not be counted until the double unders recommence. Teams can choose to do 60 AbMat sit ups and single skips if they don’t want to do double unders. Teams must choose doubles or singles and if they choose to change during a set of sit ups that set of sit ups resets to zero. 

Synchronised Dumbbell Hang to Overhead - Three athletes will be working together. Teams will be have three dumbbells weighted 22.5/15/10kg and can allocate the weights to any combination of the three athletes working. Dumbbells must be deadlifted before the first hang to overhead can start. Dumbbells will then be taken from the hang position below the waist with elbows straight and moved overhead any way the athletes chose. A clean and jerk or snatch may be used. The rep will be complete when all three athletes have their dumbbell overhead at the same time in one arm with feet in line and knees, hips, shoulder and elbow fully extended. The second arm can assist the lift at any time but must not be used once the dumbbell is overhead.  The dumbbell hang to overhead does not have to change hands each rep. Any arm can be used for the dumbbell snatch by each team member.

Synchronised burpees - Three athletes will be working at the same time. Athletes must touch their chest and legs to the floor then jump or step back to a standing position and jump and clap overhead with knees and hips fully extended. The rep will be counted if all three jump and clap together. The only synchronised point is at the top of the movement. If the team is out of sync on the jump and clap, they don’t have to repeat the burpee section of the rep they can just reattempt the jump to be awarded the rep.